Ask A Cycling Coach - Trainerroad Podcast

Join us live for Episode 217 of the Ask a Cycling Coach Podcast! We'll cover how heat training is proven to make you faster, but it can come at the cost of valuable training adaptations, why cramping actually happens and why it is so hard to avoid, how quickly you lose different types of fitness. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE How to fix tubeless flats in a race When to train inside and when to train outside How to train outside with TrainerRoad When is the best time for an endurance training block Why you get cramps and how to avoid them How quickly you lose fitness Should you not drink during a short race? How heat training can actually make you slower Why you should turn a road bike differently to an MTB Why your legs get tired in a race How to treat road rash like a pro More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------

World-renowned MTB skills coach Lee McCormack from Lee Likes Bikes joined us to break down Coach Jonathan's Leadville performance and take a deep dive into cornering and jumping. Episode 216 of the Ask a Cycling Coach Podcast is live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Congratulations to the Stans Pivot Pro MTB Team Coach Jonathan's Leadville 100 Race Recap Equipment tips for the Leadville 100 Race Nutrition and pacing strategies for long rides Lee McCormack from Lee Likes Bikes is here! How to position your body on the bike for control and speed How to use rowing and anti-rowing on the bike How to read the trail and take advantage of small features Improving bike handling skills by seeing the trail as a wave More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- TH

Join us live for Episode 215 of the Ask a Cycling Coach Podcast! We'll be discussing the common saying of legs or lungs failing first and the science behind that, what happens in your body during a warmup, what speed wobbles actually are and how to avoid them, and much more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE TrainerRoad athletes going to World Championships! Legs vs. cardio: what is your limiter? How you use anaerobic work capacity Why attacking around the outside is a good idea Paceline tactics How fatigue accumulates over the course of a ride The science of warmups How to make sure you don't blow up during the swim How to properly pace a triathlon Ultra-endurance racing and discomfort Why do you get speed wobbles? How to train for the Iceman Cometh Challenge MTB Race More training questions answered here: bit.ly/Training-Questions-Help-Center -----------------------------------------------------

Group ride tactics to help you move through the field, how green tea affects endurance performance, how to recognize, overcome and avoid overreaching and much more, all covered in Episode 213 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE A guide to USAC MTB National Championships at Winter Park, CO What it takes to be competitive at National Championships How to train for high elevation Pacing at elevation Nutrition for XCO racing New race analysis videos! Is VO2 Max trainable? How to deal with a disappointing race The danger of a DNF Does shoe weight matter? Road vs. MTB shoes How to shorten a triathlon plan 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

Group ride tactics to help you move through the field, how green tea affects endurance performance, how to recognize, overcome and avoid overreaching and much more, all covered in Episode 213 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Update on TrainerRoad Pricing • Green Tea’s effect on performance • How to hold momentum through corners • The history of how Nate met Chad, Pete, and Jonathan • How to deal with mid-workout interruptions • Tips to improve confidence racing crits • How to brake while cornering • Cat 2 to Cat 1 upgrade strategies • What is overreaching and what does it feel like? • How to factor in mobility when choosing your bike • What is better: a TT bike, or a road bike with aero-extensions? More training questions answered here: bit.ly/Training-Questions-Help-Center ----------------------------------------------------------------------------------------

Join us for a livestream of the Ask a Cycling Coach Podcast! We'll be discussing the basics of aerobic metabolism and how you can use it to make you faster, the physiological and psychological effects of openers, analysis of Coach Jonathan's Tahoe Trail 100 performance and more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Analyzing Coach Jonathan's Performance at Tahoe Trail 100 How to nail perfect pacing Can you absorb more than 90g of carbs per hour? How to transition to cyclocross season How your body turns food into energy Everything you needed to know about aerobic metabolism Should you mix VO2 and threshold intervals in the same workout? How to get big legs Advantages and disadvantages of wheel-off trainers The psychological and physiological effects of openers How to train for Enduro Variability Index explained More training questions answered here: bit.ly/Training-Questions-Help-Center -------------

What role pain tolerance plays in performance, a deep dive into body fat, how to increase confidence and speed in descents, plus your live questions will all be covered in Episode 211 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE How Nate is becoming a fast descender! What is the best mountain bike for a beginner? Tips to increase confidence with mountain biking Jonathan's bike setup for Leadville Tahoe Trail 100 course preview Should you avoid events longer than your goal race? How to recover from a big race How the Leadville corral system works How cortisol affects your training A deep dive into how your body uses fat How to find your w/kg limit What role does pain tolerance play in performance? More training questions answered here: bit.ly/Training-Questions-Help-Center ------------------------------------------------------------------------------------------------------

Clif Bar Racing's Pete Morris will join us for a deep dive into the mechanics of a sprint, how much FTP increase you can expect in a year, equipment tips for the Leadville 100, how to regain motivation and more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Carson City Off-Road race analysis • Congrats to the Stans-Pivot Pro Team and Clif Bar Racing's Nick Gibb! • Course recon tips • Triathlon relay tips • Low hanging "aero" fruit • How to train for a specific course • How to know your limits without power • What most people misunderstand about fueling rides • How to train for races that start hard • A deep dive on the mechanics of a sprint • Leadville equipment tips • How much FTP increase is normal in a year? • How to regain motivation More training questions answered here: bit.ly/Training-Questions-Help-Center -------------------------------------------------------------------------------------------------

Special guest and 4x Argentine National Champion Sofía Gomez Villafañe of the Stans Pivot Pro Team joins us for a preview of Nate & Sofía's Cape Epic plans, a deep dive into DOMS, race strategy and more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   4x Argentine National Champion, Sofía Gomez Villafañe Outside workouts are live! Epic Rides Carson City Off-Road Preview Nate and Sofía's Cape Epic plans Strength training benchmarks How to build an MTB race strategy How to get better at sustained power How to drop somebody that's faster than you Is muscle pain proportional to training load or quality? A deep dive on DOMS How to feel okay with celebrating How to gain "free" speed More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------------   THE ONLY PODCAST DEDICATED TO MAKING YOU

Team Clif Bar Racing’s Pete Morris joins us again as we go over Coach Chad’s strength training plan, how to gain weight and get faster, what your heart rate data means during a ramp test, and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to increase your FTP with TrainerRoad • Why you experience numbness when riding hard • Barely holding on to a fast group, or leading a slower group: What’s best? • How to use an olympic tri to prep for a Half-Ironman • How to taper before a Half-Ironman • Why course replica workouts aren’t good training • How to make the most of course reconnaissance • Tips to avoid a tight lower back • How elevation affects pacing • How to use “negative split” pacing • How to pick the right gearing for a climb • How to gain weight and get faster • Coach Chad’s Strength Training Recommendations • Should you reach max heart rate during a ramp test? • How to make a hot and humid ro

Updating FTP with test data vs. race data, a deep dive on sleep and performance, how to do TrainerRoad workouts outside and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • New TrainerRoad apps! • How to do TrainerRoad workouts outside • Coach Jonathan's mini training camp • How to incorporate and recover from a training camp • How to train as a busy parent • Time management techniques for busy athletes • A deep dive on sleep and performance • How to be a better descender • The risks of using race data to update your FTP • Cramming for an ultra-endurance race • Stage race preparation tips • The Mongolia Bike Challenge 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 Jo

What does it take to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (2:50) Chloe Woodruff’s World Cup STXC win! • (5:45) Advice for cyclists with diabetes • (10:20) How to pace an ultra-distance race • (15:40) Why more people should do low-volume plans • (21:35) Hacks and tips for fitting in training with a busy schedule • (31:00) Do topical skin products affect cooling? • (33:40) A deep dive on cooling • (44:05) Are baselayers effective? • (48:30) A deep dive on protein and BCAA for cyclists • (1:05:00) Understanding race prioritization • (1:11:55) Returning from a crash • (1:22:45) When should you use solid foods on the bike? • (1:32:35) How to be fast for an entire race series • (1:40:10) Live Questions More training questions answered here: bit.ly/Training-Questions-Help-Center

Hot weather training and racing tips, why you might not need rest weeks, tips for aerodynamic field testing and more, all covered in this week's episode of the Ask a Cycling Coach Podcast. Join us live this Thursday at 8:00am Pacific! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   How to beat hot weather Why you may not actually need rest weeks Are hiking and stair running good cross training? How to balance training with pregnancy How long can you ride in the Sweet Spot zone? How the digestive system reacts to a race Tips for riders with small hands Tips for aerodynamic field testing How to pin your race number 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

Join us live this Thursday at 8:00 am Pacific for this week's Ask a Cycling Coach Podcast for discussions on dominant team tactics, the best pre-workout snacks, a guide to understanding CTL and more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   What to pay attention to when you pre-ride a course Tire pressure: how low is too low? Why you should start with lower pressure than you think How to develop a Plan B race strategy Pacing long climbs A guide to understanding CTL Why are you always out of breath climbing stairs? Should you ride with a flat or rounded back? Why you can put out power on climbs, but not flats How to be fast on flat terrain Should you eat beans before your next workout? How to counter a dominant team More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------------  

On the next episode of the Ask a Cycling Coach Podcast, we'll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Stage Race tips from the pros • How to stay focused during a race • Things to know about racing multiple times per day • Is Ribose a good recovery supplement? • How do nitrates and nitrites affect performance? • Are sprints at the end of a workout a bad idea? • How cold weather, swimming, and sodium levels affect hydration • Why does TSS drop in the Specialty Phase? • Why chronic training load is not a good indicator of performance • Understanding calories burned and metabolic efficiency • Does altitude affect caloric burn? • How to race against an unknown field • How to race solo amongst teams • What to expect when racing at a lower elevation M

How big riders can easily beat light riders, how to manage rest day hunger and cravings, more information on sauna training and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Outside Workouts with TrainerRoad! How to know when to skip a race and recover Pre-race routines and visualization XC MTB pacing USAC MTB call-up points explained We raced another TT! Indoor training on a budget Are saunas only effective immediately after training? How to prepare for a ramp test Coach Chad's strength training recommendations How does ribose affect recovery? Why you always feel extra hungry on rest days Why properly fueling workouts is actually a skill How to manage weight during a taper How big riders can easily beat light riders More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------

Alison Tetrick is known as the Queen of Kanza and one of the best endurance racers in the world. We discussed everything from Dirty Kanza strategy to rebounding from traumatic accidents in the latest episode of the Ask a Cycling Coach Podcast. Tune in now! For more information on this episode, head over to forum.trainerroad.com/ • 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, interview special guests, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------

Sprinting is a skill every cyclist needs, and our latest podcast guest, Jeff Linder (NorCal Cycling Videos), is an expert at breaking down sprints in one of the most competitive districts in the USA. Tune in and become a better sprinter! For more information on this episode, head over to forum.trainerroad.com/ Tune in, get faster, and follow Jeff's channel on Youtube here: www.youtube.com/channel/UCIfRR1N2Gm1vjj9X955iWSQ • 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, interview special guests, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast -------------

Rose Grant is a 4x national champion, multi-time Epic Rides champion, and a previous USA World Championships team member. She lives and trains in Whitefish, MT and manages to be a world-class contender while balancing the responsibilities of motherhood. Rose's experience at the pointy-end of some off the biggest XC races in the world, and her experience of returning from a string of devastating injuries gives her an entirely unique perspective that we can all learn from. Enjoy! For more information on this episode, head over to forum.TrainerRoad.com Tune in, get faster, and follow Rose's racing on her social channels @rosekgrant and @stanspivot. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • The components of the ideal pre-race meal for Rose. • How Rose manages consistent sleep while traveling • Rose's morning routine • What Rose eats for pre-race breakfast • Rose's pre-race warmup routine • How Rose prepares h

Keegan Swenson is one of the best cross-country MTB racers in the USA, and is currently focused on earning a spot to the 2020 Olympic Games in Tokyo, Japan. I've never met anybody who approaches the training process with so much enthusiasm and optimism, and I think we can all learn from that in this interview. Enjoy the podcast, and be more like Keegan! For more information on this episode, head over to forum.TrainerRoad.com Tune in, get faster, and follow Keegan's racing on his social channels @keegels99 and @stanspivot. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What Keegan eats for dinner the day before a race • The one thing Keegan takes to every race • Keegan's morning routine • Pre-race breakfast • Keegan's unconventional warmup strategy • What music Keegan listens to before a race • Why Keegan loves Park City so much • How Keegan balances strength training with on the bike training • What a typical s