Ask A Cycling Coach - Trainerroad Podcast

The mechanics of how your body pulls glycogen from the muscles for energy, recovery tips for triathletes to ensure they are getting faster in all 3 sports, tips for optimal breathing while cycling and more in Episode 257 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to write out workout structure The mechanics of how your body pulls glycogen from the muscles for energy The impact of having big muscles on your glycogen storing ability Recovery tips for triathletes to ensure they are getting faster in all 3 sports The most efficient way to breathe while cycling The biggest difference between men and women's racing One thing that is always overlooked in women's training and nutrition advice More training questions answered here: bit.ly/Training-Questions-Help-Center -----------------------------------------------------------------------------------------------------------

Techniques to improve recovery and get the most from your rest week, how to transition to cycling from powerlifting to be fast and strong, why you should be using an electrolyte or carbohydrate sports drink while cycling and more in Episode 256 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Why only two days of intense workouts can make you faster Using your health insurance to pay for your TrainerRoad subscription Why elevating your legs after a workout may aid recovery The benefits of muscle flossing for cyclist and endurance athletes Training tips for long climbs How to get the most from your recovery week The best way to transition to cycling from powerlifting to be fast and strong Why you should be using an electrolyte or carbohydrate sports drink while cycling More training questions answered here: bit.ly/Training-Questions-Help-Center --------------------------------

How to use carb cycling for endurance athletes, a deeper look into sweetspot training, how genetics and age affects performance and more in Episode 255 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: The effect of exercise on traumatic brain injury induced depression How to keep your training flexible with a busy schedule Training and dietary tips for junior riders Why too much sweet spot training won't ruin your sprint The effects of carbohydrate cycling during different training phases How genetics play a role in VO2 Max training for master aged athletes The coach's favorite type of interval 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 Timmerma

Training and pacing tips for your first century, tips to find the optimal bike fit for power and aerodynamics, the most efficient way to pace a climb and more in Episode 254 of the Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Ramp Tests are coming to Group Workouts! Training your strengths vs weaknesses Training and pacing tips for your first century How to properly pace a climb to be fast and efficient Optimal bike fits for power and aerodynamics 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 traini

Group Workouts are here so you can train and get faster with your friends, plus optimal indoor cycling setups for all budgets, how to add volume to your training and more in Episode 253 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Group Workouts are here! Tips to use one power meter between two bikes What it takes to stay adapted to your TT position Indoor trainer maintenance tips and tricks How to effectively add volume to your training plan The best indoor cycling setups for all budgets Sweat management tips for your indoor cycling 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 answ

Why you feel better after doing a workout, the science and structure behind VO2 Max training, the effect of training and activity on caffeine processing rates plus more in Episode 252 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to use Plan Builder to adjust your training to account for canceled events Tips to stay productive while training and working from home The science and structure behind VO2 Max training Why you feel better after doing a workout The effect of training and activity on your caffeine processing rates 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 querie

What to do if your events are canceled, tips to nail your outside workouts, the effect of hormonal birth control on training and performance plus more in Episode 251 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: What to do if your events are canceled Techniques to continue training your swim if your local pool is closed Why workouts are usually structured for one energy system at a time The effect of training on your blood plasma levels How to hold steady power over rolling terrain Choosing to race the "novice" category before cat 4 How hormonal birth control can effect your training and performance 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

Special guest Justin Rossi from The Chase joins us to discuss his transition to triathlon and answer your training questions. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Special guest Justin Rossi from The Chase! What it means when you only make small improvements in your FTP How to handle a feed zone without support Pre-workout non-processed food options The optimal time to start training in the aero-position for your event Creatine's effect on cycling performance What to do after you reach peak fitness to keep getting faster Training tips to get a big FTP How to stop wheel lift while sprinting 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

Why you don't need openers for the Ramp Test, training your sprint for explosive repeatability, optimal pacing for rolling climbs and more is all covered in Episode 249 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Why you don't need openers for the Ramp Test Moving through the field on narrow roads Pacing rolling climbs to keep your momentum What essentials to bring for crit and road racing Optimal tire setups for crit and road racing Training tips to make your sprint explosive and repeatable 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

Nutrition and warm up tips for stage racing, the benefits of collagen for endurance athletes, planning multi-sport training camps and more is all covered in Episode 248 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Takeaways from The Valley of the Sun Stage Race Nutrition tips for stage racing and multiple races in one day What to do between races on the same day for the best performance The benefits of collagen for endurance athletes The pros and cons of buying a do-it-all bike vs a dedicated TT bike How to plan a multi-sport training camp 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 t

Team Clif Bar joins the podcast to discuss racing against teams with dominant team tactics including how to deal with strong leadouts, finding other options to win and more in Episode 247 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Why dominant teams are so hard to challenge in a bike race How a good sprint leadout train shuts down attacks Why it is so hard to move past a leadout train The best options to counter a team with a dominant leadout How to know if you are in the right breakaway Why don't other teams just make a counter-leadout? 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 t

What we learned from fast racing, mechanicals and team tactics during a tricky road race at stage 2 of The Valley of The Sun Stage Race, what we plan to do for the stage 3 criterium and more in Episode 246 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: • How Keegan and Ryan launched a big breakaway and what they learned • How Legion of Los Angeles lost almost their whole team • What to do when you get dropped in a stage race • How to attack a strong rider • Racing a crit for fun vs. racing for the win 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 ar

Ryan Standish and Keegan Swenson join the TrainerRoad Crew to discuss their experience in stage 1 of The Valley of The Sun Stage Race, the time trial, their race strategies going into stage 2 and more in Episode 245 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Special guests Keegan Swenson and Ryan Standish are with the TrainerRoad Crew at Valley of the Sun! A recap of how the time trial went for Ryan and Keegan Ryan and Keegan's plan for the road race Nutrition planning for a long road race Did Nate beat Jonathan in the time trial? Nate and Jonathan's plan for the road race 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 Tr

How music during training can improve performance, strategies to eat and drink during a fast MTB race, effective and efficient carb loading and more is all covered in Episode 244 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Nate's takeaways from his first races of the season How music during training can improve performance Are tubular wheels worth the hassle? Tips for the best TT setup for lighter riders Strategies to eat and drink during a fast MTB race How to not get dropped during the fast start of a MTB race Does non-alchoholic beer have benefits for endurance athletes? How to ensure that your carb loading is effective and efficient More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FAST

Pro tips for racing in heavy crosswinds, how cyclists should deal with "adaptive muscle shortening," using your commute to get faster and more is all covered in Episode 243 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Takeaways from the first race of the season Using Plan Builder to train for a race with little time Should cyclists be worried about "adaptive muscle shortening?" The biomechanics of pedaling Tips to improve your pedaling efficiency Can longer races build fitness for short races? How to use your commute to get faster What is the purpose of TrainerRoad Workouts with fluctuating sustained power? Pro tips to race in heavy crosswinds Does skipping rest intervals increase the workout's effectiveness? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------

Setting expectations for the first race of the season, race tactics for when you miss the break, what to eat during a rest week and more is all covered in Episode 242 of The Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Pete's takeaways from The Coast Ride Tips to find the best gravel bike for you Setting expectations for the first race of the season How to add aerobic rides for effective training The power of taking notes during training What should you eat during a rest week? How to plan your outdoor workouts for the most benefit Race tactics for when you miss the break Nutrition planning tips for long events 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 Ti

Getting faster on low volume training, pro tips for racing as a solo rider, maintaining proper hydration and more is all covered in Episode 241 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Nate's tips to train while traveling Avoiding overtraining when you feel fresh and want to push it Planning effective training on a time-crunched schedule Pro tips to be successful when racing alone How to monitor hydration levels to avoid cramps and other issues Will sub-threshold training while pregnant make you faster? 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

Stage race pro tips, training for long events, muscle activation for proper mechanics and more is all covered in Episode 240 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to plan your training for a season with multiple A races How to fit weight training into your cycling season Pro tips for muscle activation and correct mechanics Does Olympic distance triathlon training translate to the full distance? How to find your identity as a cyclist Dealing with sore legs after a mid-ride break Pro tips to develop a stage race strategy 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

Goal setting for the new year, a beginners checklist to start indoor cycling, nutrition strategies to lose weight through cycling and more is all covered in Episode 239 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: A beginner's checklist to be successful with indoor cycling How to set goals for the coming season The coaches review their own New Year's resolutions Nutrition strategies to lose weight from cycling 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

Special guest Amber Pierce joins the team to discuss injury prevention by foam rolling vs stretching, maintaining stability in cross winds, developing a team race strategy and more in Episode 238 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to use Plan Builder to prep for your event with little time Do endurance rides hurt your sprint power? What data fields to use for racing on your cycling computer Tips for smaller riders to handle cross winds Does protein intake blunt absorption of carbohydrates on long rides? Is foam rolling for injury prevention better than stretching for flexibility? What are the implications of having a high metabolism? Pro tips to win races with a small team More training questions answered here: bit.ly/Training-Questions-Help-Center --------------------------------------------------------------------------------------------------------------