Ask A Cycling Coach - Trainerroad Podcast

Sofía Gomez Villafañe is the current XCO and STXC National Champion of Argentina and a rising star in the sport of Cross-Country mountain biking. She's a relative newcomer to the sport and still maintains a part-time job while training and racing full-time for the Stans-Pivot Pro Team p/b Maxxis. For more information on this episode, head over to https://forum.TrainerRoad.com Tune in, get faster, and follow Sofia's racing on her social channels @sofithevilla and @stanspivot. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Sofia's pre-race dinner of choice • Sofia's sleep hacks • Morning routines for race day • Pre-race breakfast • Sofia's structured warmup • What music Sofia listens to before a race • Sofia's favorite place to ride • How Sofia is improving her psychological performance for racing • Balancing work, school and training • Sofia's favorite post-win indulgence • The one thing Sofia wishes she did mor

Chloe Woodruff is an Olympian, multi-time National Champion and bonafide legend in the cross-country mountain biking space. As the owner and manager of the Stans-Pivot Pro Team, she has a unique perspective and set of responsibilities that provide a ton of learning opportunities for us. For more information on this episode, head over to Forum.TrainerRoad.com Tune in, get faster, and follow Chloe's racing on her social channels @chloewoodruff and @stanspivot. • 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.trai

Join us live for another episode of the Ask a Cycling Coach Podcast! We'll be covering why retired pro cyclists are still so fast, years after retirement, how cadence and different muscles affect fatigue, and some recent research on nutrition hacks. Tune in Thursday, April 4 at 8:00am Pacific. --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Why your bike may be heavier than you think How pomegranates make you faster Why retired pro cyclists are still so fast Why training at a younger age increases your potential How training changes your body at a cellular level How to train during holidays How to get rid of a rider in a breakaway What to do if you are the weakest or strongest rider in a group Does "salt loading" work? What should you do after you peak? How to know if you should train short or sustained power Which muscles make the most power? Why most people misunderstand the role of glutes in the pedal stroke S

Our 200th episode of the Ask a Cycling Coach Podcast will feature discussions on happiness and performance, how to understand and overcome your performance limiters, how training changes your body at a cellular level, and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   How to use a lack of race fitness to your advantage New race analysis videos: sag climbing and descending What beet juice actually does for performance How to overcome fitness blocks How to do a fair self-analysis of your cycling potential Why muscle fiber composition isn't a strict determinant of performance How training changes our body at the cellular level A guide to strategic decision making in race situations How to recognize changes in wind How to know if you should abandon a race plan or stick to it Why a faster cadence is almost always a better solution for climbing How long does it take to lose the benefit of a warmup? Why and

Pacelines, normalized vs. average power, balancing cravings with race weight, allergies and more. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Flying vs. driving to races • How your warmup affects your race • How to manage expectations as a Type A bike racer • Why big racers can be good in hilly races • Mental illness and endurance athletics • How long should you pull in a paceline? • Effective ways to organize a paceline • How you should change your nutrition for different race durations • Why average power is used for PRs instead of Normalized Power • How Normalized Power works • How to time shifts perfectly when sprinting or out of the saddle • How allergies affect performance • Do antihistamines make you slower? • How to train for TTs if you are a triathlete • How to overcome cravings • How to find your ideal weight -----------------------------------------------------------------------------------------

Attacking vs. tailgunning, how to transition from the trainer to race season, elevation training, pre-workout supplements for cyclists and more. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How Nate and Coach Jonathan used team tactics to win a criterium • A guide to Tailgunning • How to use a team to block breakaways • The controversial topic of relieving one's self on the bike • The effects of mental stress on your performance on the bike • How long do the benefits of elevation training last? • Transitioning from the trainer to race season • The goal of brick workouts • How cyclists can use brick workouts • How your job affects your fitness • How to train if you don't have any specific goals or races • Helmet choices for XC racing • How to train your one-minute power • Are pre-workout supplements good for cyclists? More training questions answered here: bit.ly/Training-Questions-Help-Center ----------------

Join us for Episode 197 of the Ask a Cycling Coach Podcast! We'll be covering stretching, strength, yoga and their unique effects on cycling, race selection and tactics during the Base Phase, how your commute can make you a faster cyclist, and taking your live questions. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Our race analysis videos are live What Nate learned racing back to back days What are the rules of free laps in races? Are "training" races just an excuse? Can you race during the Base Phase? What "opener" workouts are best What to do the day before a race Are indoor trainers bad for carbon bikes? Why is Yoga good for cycling? Why is static stretching bad? How your commute can make you faster How to time a training camp for maximum benefit More training questions answered here: bit.ly/Training-Questions-Help-Center   -------------------------------------------------------------------------------

Not many teams know more about breakaways than Clif Bar Racing, and their status as USA Crits Champions Lap Leader Champions backs that up. Tune in as we go over every aspect of how to start, manage and successfully execute a breakaway. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Introduction to Clif Bar Racing What is a break away?  How to decide to start a breakaway  How hard do you go during a breakaway? Strategic tactics for your breakaway What to do when your breakaway attempt isn't sticking  How to "sell" your attack  Team dynamics of a breakaway  Do you share the work evenly in a group breakaway  How to read your competition  Out of sight, out of mind  When do you want to get out of a breakaway?  Common mistakes in a breakaway  Should you attack into the wind?  Team tactics when there is a breakaway  "You never want to be the guy who makes the second to last move"  More training questions answered h

Our Athlete Interview series allows us to sit in on an interview with Coach Chad and an athlete as they plan the year ahead or review race performances. Sonya Looney is a 24-Hour Solo World Champion, multi-time National Champion, and legend in the ultra-endurance and stage racing MTB scene. She joined us at 24 Hours in the Old Pueblo to share what she does to train, prepare and execute at a world-class level. Tune in, get faster, and follow Sonya's racing on her social channels @sonyalooney1 and through her podcast, The Sonya Looney Show. • Interested in appearing in the Athlete Interview series? Apply here: www.trainerroad.com/podcast • 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 athlete

In this episode of Race Analysis, the 24 Hours in the Old Pueblo team reviews their performance at the Epic Rides team relay MTB race, sharing what they did well, what they could do better, and specific tips for this wildly popular race. ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Forum: https://forum.trainerroad.com/t/the-24-hours-in-the-old-pueblo-thread/11728 ---------------------------------------------------------------------------------------------------------------- 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.trainerroad.com/podcast -------------------------------------------------------------------------------

A deep dive on rest and recovery for athletes, getting into the specifics of motorpacing and why it is a good training tool, and why short Zone 2 workouts are more valuable than you think. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to travel like a bike racer • Are short Zone 2 workouts important or just filler? • How to fit training into a busy schedule • What is a typical schedule like for the podcast hosts? • Why you should try motorpacing • What is the point of motorpacing • What is the difference between rest, recovery and taper weeks? • How to get the most out of recovery weeks • Why it's so hard to return to training • How to adjust your training if your goal event is delayed? • What effect does a mid-workout break have on your fitness? More training questions answered here: bit.ly/Training-Questions-Help-Center -------------------------------------------------------------------------------------

What actually happens to your body when your FTP increases. sprinting mistakes you are probably making, our 24 Hours in the Old Pueblo strategy and more all in Episode 195 of the Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   How to handle a disapointing race How aggressive should you be in a race? How to make Tail Gunning easy Positioning tips for races Common beginner sprinting mistakes Travel tips for race weekends Our 24 Hours in the Old Pueblo race strategy What happens to your body when your FTP increases? Common pitfalls of cadence drills If you are short on time, should you adjust intensity or duration? More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------------   LINKS MENTIONED IN THE PODCAST   TrainerRoad Youtube Channel:  https://www.yo

Join us live for a discussion on whether intermittent fasting is good for endurance training, how to use lab test data to improve performance, why Sweetspot training is so hard and much more. Episode 194 is live this Thursday at 8:00am Pacific! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   How Nate won an MTB race in the Expert Category What we learned at a mountain bike skills clinic Why cross-training doesn't always help you get faster What Jonathan and Chad learned from a weeklong backcountry skiing training camp How to plan for multiple races in one day Tips to get upgrade points Does intermittent fasting work for cyclists? Are fasted workouts considered intermittent fasting? Why intermittent fasting is so misunderstood Is laboratory testing actually useful? What your VO2max data means for performance How to use body fat and resting metabolic rate data Why Sweetspot training is so hard More training que

Amber Pierce has more than ten years of experience in the pro women’s peloton and more than 60 race wins across 5 continents. She’s incredibly knowledgeable regarding performance, human physiology, and women’s specific issues within the sport of cycling, and we are excited to have her as our special guest! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What it’s like to race in the women’s pro peloton • How fast do you have to be to be competitive in women’s racing? • The perks and challenges of racing for a pro team • How to fuel your training • Managing eating disorders as a cyclist • The best way for women to get started in racing • Why Americans have such a hard time with international racing • The role of cognitive load in your performance • How to psychologically recover from a crash • How to balance training with hormonal cycles • Women’s specific equipment More training questions answered here: bit.ly/Tr

2019's first Ask a Cycling Coach Podcast Episode is all about finding the right training, sticking to it through challenges and optimizing your performance along the way to your next A Race. Tune in live and bring your questions! ----------------------------------------------------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   A guide to picking the right training plan Most important factors in deciding how to train for a race Best training plans for every type of racing How to shorten a training plan How to adjust a training plan for time off Why cross-training may actually make you a slower cyclist Pacing without power How to use saunas in your training Are ice baths actually beneficial? Is Bikram Yoga a good idea for cyclists? Signs that you need to include gym work in your training How to manage weight like a cyclist More training questions answered here: bit.ly/Training-Questions-Help-Center   -------------------------------------------------------------

We're answering more of your coaching questions on Episode 191 of the Ask a Cycling Coach Podcast! Join us live as we discuss testosterone's effect on performance, mid-race mechanical strategies, Dirty Kanza training, rapid fire questions for Coach Chad and much more! ----------------------------------------------------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   Rapid fire questions for Coach Chad How Coach Chad comes up with the workout text in TrainerRoad Coach Chad's process for creating workouts Our bike choices for 24 HOP Coach Chad's favorite books Tips for common mid-race mechanicals How to train for Dirty Kanza Adjusting your training plan for night-shifts What happens to your body during a rest week Testosterone's effect on performance What to do if you are racing a doper More training questions answered here: bit.ly/Training-Questions-Help-Center   ---------------------------------------------------------------------------------------------------

Join us for Episode 190 of the Ask a Cycling Coach Podcast! We'll be talking about the best ways to strategically increase your odds of winning races, giving you a comprehensive guide to strength training for cyclists, covering when it is a good idea to complete two Build Phases back-to-back, a special announcement from Nate and Chad, and much more! ----------------------------------------------------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   How cyclists should be using strength training How to increase your chances of winning a criterium Why versatility is crucial for a bike racer Is attacking into a headwind always a bad idea? Can you do back-to-back Build Phases? Why all power meters don't measure the same How to use a power meter with a smart trainer How to schedule recurring workouts with TrainerRoad's Calendar Why aerobic athletes can race with anaerobic athletes Chad and Nate's goal of Masters Tandem TT Nats More training questions answered here:

Join us for Episode 189 of the Ask a Cycling Coach Podcast! We'll cover how weight gain affects VO2 Max, why the order of the intervals in your workout matters, a comprehensive guide to training camps, and much more! Tune in, bring your questions and get faster! ----------------------------------------------------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   How to understand aero savings Which bike is best? aero vs. climbing What is the best type of bike racing for beginners? What to do when you miss a workout Why century training is easier than you think Does running build cycling fitness? How to find local races Is there a benefit to racing while completely fatigued? How does weight affect VO2 Max? Does the order of your intervals matter? The best training plan for Leadville A big announcement from Coach Jonathan How to incorporate a training camp into your training plan What we've learned from training camps   More training questions answered here: bit.l

Gain 50 watts in a single day!? We went to the Specialized Win Tunnel to find out how to get faster. Episode 188 of the Ask a Cycling Coach Podcast is live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What's so special about the Specialized Win-Tunnel?  • Are aerodynamics important?  • Pros vs Joes with equipment and performance  • How does going into the drops effect aerodynamics?  • Does bar length matter?  • How to shift your head to gain watts  • Why do some riders create a better drafts than others?  • Does sitting up with a tail wind help?  • Does optimizing aerodynamics make a difference on the draft?  • When do you not want to wear an aero road helmet?  • How to choose a bike based on your strengths  • Glasses and Beards - do they cause more drag?  • Head position on a road bike  • Does lateral movement decrease aerodynamics?  • Why are shaved legs faster?  • Why is the UCI beginning to crack down on

  Join us for Episode 187 of the Ask a Cycling Coach Podcast! Topics to be discussed: does nose breathing actually improve performance, are recovery drinks essential, why and when you should consider double days and more! ----------------------------------------------------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   The best way to measure your power-to-weight ratio How to calm pre-race nerves Are recovery shakes actually necessary? Why and when to use double days in your training Does nose breathing help performance? How to win a Cat 5 crit More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------------   LINKS MENTIONED IN THE PODCAST   Bell Curve of TrainerRoad Users: https://forum.trainerroad.com/t/the-bell-curve-of-cylists-how-fast-are-the-average-tr-users/5840/15 Pettit +1: https://www.trainerroad.com/cycling/workouts/933