Ask A Cycling Coach - Trainerroad Podcast

How to turn pro, the optimal macronutrient composition for cyclists, preventing dehydration on cold rides and more in Episode 275 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Training to be better at riding out of the saddle Optimal macronutrient compositions for cyclists Amber’s tips to turn pro in your twenties Preventing dehydration on cold rides Tips to drink on the bike easier What happens when you do all your training indoors The best gearing for training indoors Sprinting from the hoods More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes aroun

How to improve your racing at elevation while living at low altitude, how to increase your ability to suffer, how to recover from a big training week and more in Episode 274 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to create your own goals in a year of no racing Simple ways to add more volume to your training How to best recover from a high volume training week or training block Why using a TENS unit may aid recovery Amber’s biggest concerns going into The Cape Epic Tips to ride faster on a single-speed mountain bike How to race at elevation while living at low altitude How to improve your ability to ride in sweet spot The Coaches Tour de France jersey picks How to improve your ability to suffer How to switch to training in the early mornings Pro tips for openers the day before your MTB race More training questions answered here: bit.ly/Training-Questions-Help-Cent

Why FTP isn’t always the best measure of your fitness, how to find the right type of base plan for you, why plyometrics may help cyclists get faster and more in Episode 273 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Efficiently increase your aerobic capacity  Why FTP isn’t always the best measure of fitness Tips to choose if Sweet Spot Base or Traditional Base is best for you How to use a B-Race to prep for your A-Race How to add more volume to train for ultra-endurance events Plyometrics for mountain bikers and cyclists The best preparation for Single Track 6 How to train for and execute very long rides More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad

MTB World Champion Kate Courtney joins the podcast to give you the insights to what it takes to be a World Champion including how she builds resilience through mental training, how she is able to quickly recover from crashes, why she uses strength training to get faster and more in Episode 272 of The Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Cape Epic deep dive into equipment, nutrition, logistics, etc. How Kate works on her technical skills to race pro MTB Why Kate uses strength training to get faster Kate’s nutrition for training, racing, recovery and more How Kate is able to quickly recover between races and training sessions Kate’s insights to build the strong mental fortitude of a world champion More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------

How to quickly recognize and treat hyponatremia, how to get faster with a low TSS training plan, how EPO and your hematocrit affect your performance and more in Episode 271 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to recognize and treat hyponatremia Tips to get the most benefit from caffeine for training and racing How EPO and your hematocrit affect your performance How to get faster with a low TSS training plan Tips to pick the best plan for draft-legal triathlons Why training VO2 Max is helpful even if you don’t race Setup tips for to train with a single-speed on an indoor trainer Why you should be using tire inserts for XC MTB   More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FA

Special guest Jesse Fortson from The Successful Athletes Podcast (https://youtu.be/jSlKA3dBQfs) joins Jonathan and Pete to delve into the science of his weight loss journey, how to find the right diet for you, nutrition tips to ensure you lose weight and get faster and more in Episode 270 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: General guidelines for the ideal nutrition for cyclists How to find a balance with your calorie deficit Tips to get more quality macro-nutrients in your diet How to manage your cravings while trying to lose weight Strategies to fuel your workouts and still maintain your weight loss More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach C

MTB Pro Alex Wild joins the team to discuss how he balances riding pro MTB and a full-time job, how he uses analytics to improve every aspect of his mountain biking ecosystem from equipment to nutrition and training, a breakdown of Alex’s setup with the new Specialized Epic and more in Episode 269 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How Alex started riding MTB Alex’s strategy to KOM Old La Honda road How Alex balances a full-time job and racing pro MTB Alex insights to manage expectations and confidence on race day Alex’s racing and training equipment checklist How Alex deals with nerves on race day Pro tips for a proper MTB race warmup How to plan for a year-long racing season More training questions answered here: bit.ly/Training-Questions-Help-Center  --------------------------------------------------------------------------------------------------------------

Finding the right cycling workouts to help you lose weight, how a year of training and no racing will affect your performance, the most common cycling myths debunked and more in Episode 268 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: A safety first reminder from Coach Jonathan How a year of no racing affects your fitness How to lose weight through cycling training The most common cycling myths debunked How to return to training after illness The best cadence to use in training Tips to avoid bad food and eat better More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitte

The difference between your VO2 Max power and Max 1 minute power, how to get the most benefit from your training zones, why training can make you lightheaded and more in Episode 267 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Etiquette tips for doing TrainerRoad's Outside Workouts Why you can handle higher blood sugar levels during exercise The difference between your VO2 Max power and Max 1 minute power How to get the most benefit from your training zones Training tips for mountain bike time trials Why athletes may get light-headed when standing quickly How to best use extra training time in your week Is it ok to yell expletives during a workout? How to fit a weekly race into your Mid-Volume Training Plan Where you can find information about local races How to fuel for early morning workouts More training questions answered here: bit.ly/Training-Questions-Help-Center --

Do carbs stop you from burning fat, why TSS doesn’t increase linearly, how to plan and recover from a training camp and more in Episode 266 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Live Ramp Test Recap Why TSS doesn’t increase linearly Do carbs stop you from burning fat? How to plan and recover from a training camp Training slow cadence for climbing More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.tr

Shequaya Bailey and Marty Merritt from The Black Foxes join the podcast to discuss the goals of their organization, The Black Foxes, plus riding in wet conditions, racing and training with a fixed gear bike and more in Episode 265 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Shequaya Bailey and Marty Merrit from The Black Foxes join the Ask a Cycling Coach Podcast! How the Black Foxes and the TrainerRoad Coaches got started in cycling What is the goal of The Black Foxes? Equipment and riding tips to be confident in wet conditions How to ride perfect Outside Workouts on your mountain bike Tips to setup your fixed gear bike with a power meter More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FA

Learn how to analyze your power curve to help direct your training, what to do to end a plateau in your fitness, a deep dive into if training your ability to handle a higher cognitive load will make you faster and more in Episode 264 of The Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to push past plateaus in your fitness Why you don’t need to train as long as your goal events How to train weaknesses in your power curve Tubeless setups tips for MTB to road Training your ability to handle a higher cognitive load How to get structured workouts with TrainerRoad on a budget How to figure out how much to increase your FTP to progress your training More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FA

Justin Williams from L39ION of Los Angeles joins the team to break down his career, sprint tactics, and more in Episode 263 of The Ask a Cycling Coach Podcast. Donate to L39ION of Los Angeles: https://www.gofundme.com/f/pride-of-the-people-l39ion-of-los-angeles ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Special Guest Justin Williams joins The Ask a Cycling Coach Podcast! How to setup a leadout train Can you teach people leadout skills? How do you communicate as a team? How to stay safe while fighting for position WYR have 2000 watts peak power or 1500 watts for longer? Do you do strength training? Justin’s nutrition and training strategy for off season to in season Justin’s breakdown on how to sprint How Justin started his cycling career How can we make cycling more inclusive? Donate to the L39ion of Los Angeles How do you find new riders for L39ion? How to beat L39ion of Los Angeles Would L39ion race Dirt

Training tips to increase your peak sprint power, how to sustainably push your physical and mental limits, techniques to improve your comfort on the bike and more in Episode 262 of The Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: A recap on Round 3 of the LIVE Group Ramp Test What happened to Nate? Jonathan’s new tip to improve your Outside Workouts Training tips to improve your peak sprint power How to sustainably push your physical and mental limits Techniques to improve your comfort on the bike Did Amber actually go to failure on the last LIVE Group Ramp Test? How your Specialty Phase can get too hard to complete How to pause your Outside Workout when you need more time for a rest interval Is carbon better than alloy for MTB handle bars? Nate’s recommendation for protein powder Is it possible to make fitness gains too fast? More training questions answered here: bit.ly/Traini

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Why bonking on your rides is not making you faster, tips to increase your FTP while riding outside with TrainerRoad's Outside Workouts Feature, the coaches' predictions for racing Cape Epic in 2021 and more in Episode 261 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: The coaches’ expectations for Cape Epic 2021 Why bonking on your rides is not making you faster How to estimate your FTP ceiling The pros and cons of fueling your rides to hunger How to find the right type of training to continue to increase your FTP Tips to ride in the right zone with Outside Workouts More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s

Precision Hydration's Andy Blow joins the podcast this week to discuss all things hydration, including dealing with muscle cramps, balancing your sodium levels, women's specific hydration and more in Episode 260 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: About Andy Blow and How Precision Hydration started How to increase your sweat rate if needed for your event Properly loading your body with sodium and electrolytes before an event How much salt should an athlete be getting in their diet What do the salt stains on your clothes after exercise mean? Sodium and hydration requirement differences for indoor vs outdoor workouts The effect of dousing yourself with water during exercise Why do cramps happen and what we can do to prevent them The role of sodium in cramping Women's specific practices for proper hydration More training questions answered here: bit.ly/Training-Quest

A sneak preview of a totally new podcast from TrainerRoad – the Successful Athletes Podcast! A look into the preparation and execution of the Everesting World Record by Stans Pivot's and Monster Hydro's Keegan Swenson. ---------------------------------------------------------------------------------------------------------------- Keegan's ride file: https://www.trainerroad.com/app/career/keegels/rides/81082796-everest-fkt-i-think-i-officially-hit-everest-around-7-42-i-am-100-shelled- ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to select the best route for an Everesting attempt How to build a pacing plan for Everesting How should you train for a successful Everesting attempt The best gearing and equipment choices for Everesting Logistics and support strategies for Everesting How to build a nutrition plan for Everesting What Keegan learned while setting the Everesting World Record More training quest

Why training all your energy systems in one workout is not efficient training, using heart rate data to tell if you are getting faster, maintaining healthy cycling habits and more in Episode 259 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Takeaways from the Coaches' latest Group Ramp Test Why training all your energy systems in one workout is not efficient training How to use heart rate data to tell if you are getting faster Why aerobic endurance rides are limited to two hours in the TR training plans How to maintain healthy habits vs addictions More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson g

Training and planning tips to reach peak fitness at your goal event, how to build your FTP and increase endurance for long efforts, techniques to manage a high training load and more in Episode 258 of the Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to properly setup your training plan for peak fitness at your goal event The physiological differences between cycling vs running Tips to get started riding and training indoors on rollers How to use cycling as a replacement for swim training when pools are closed Tips to find terrain for Outside Workouts when living in a city How to build your FTP and increase endurance for long efforts When to push through the pain and train more vs when to rest How to manage your workout schedule if the training load is too high More training questions answered here: bit.ly/Training-Questions-Help-Center --------------------------------------