Ask a Cycling Coach Podcast - Presented by TrainerRoad

Hannah Otto, a professional mountain biker and coach, joins the discussion to unveil the nuances of sweet spot and tempo training. She explains why lengthy pre-race rides can misfire, fostering too much confidence and hampering performance. Hannah emphasizes the importance of periodizing sweet spot work for optimal results and advocates for a balanced approach with recovery and nutrition. Listeners will also learn how pros utilize these training methods effectively and gain insights into improving FTP through strategic block training.

Olympian Haley Smith shares her insights on training effectiveness and mindset strategies. She breaks down how to evaluate a training year by looking at mood, sleep, and performance trends. Haley discusses her journey with RED-S and the impact of increasing carbohydrates on her energy levels and mental health. She emphasizes the importance of managing expectations and utilizing mental tools like journaling and mantras to stay focused. Plus, she reflects on her challenges and victories, including lessons learned from her performance at major races.

Zach Calton, a professional gravel racer and Lifetime Grand Prix athlete, shares insights from his competitive journey, including his comeback from illness and crashes. He explores the nuances of polarized training and reveals common misconceptions about Training Stress Score (TSS). Zach emphasizes the importance of load management and mental resilience, discusses essential sprint training for all cyclists, and highlights three critical mistakes: poor fueling, neglecting skills, and sacrificing long-term consistency for quick gains.

In this engaging conversation with Alexey Vermeulen, a versatile professional cyclist, he shares his journey from good to great. He dives into the balance of content creation and racing, the unique challenges of gravel racing, and strategies for winning as a marked rider. Alexey also discusses the importance of bike handling skills and how signs can indicate whether a breakaway will stick. With personal anecdotes and insight into cycling's emotional demands, he emphasizes the joy of biking as both a sport and a community.

Keegan Swenson, the UCI cross-country marathon world champion, shares insights from his incredible victory at the Marathon World Championships. He discusses his gripping strategy, including fueling for endurance and data from his six-hour performance at 5 W/kg. Keegan breaks down his lightweight bike setup and tire choices that aided him through diverse terrains. He reflects on mental resilience in racing and the preparation leading up to this win, providing valuable lessons for both competitive cyclists and enthusiasts alike.

Indoor training is a game-changer for cyclists looking to boost their FTP. The discussion highlights five key reasons why, including consistency, convenience, and fewer interruptions. Listeners learn practical tips to maximize their indoor workouts while avoiding common pitfalls. The debate between trainers and spin bikes reveals personal preferences shape performance outcomes. Effective cooling strategies and proper fueling are emphasized, ensuring comfort and energy during intense sessions. Perfect for both beginners and seasoned riders!

Pro cyclist Matt Beers, known for his impressive FTP and gravel racing prowess with the Specialized Off-Road team, shares his journey into cycling and insights for bigger riders. He tackles the balance between weight and power, offers tactical advice for racing solo without teammates, and emphasizes the importance of consistency for performance improvement. Matt also discusses effective training strategies, nutritional balance, and mastering cadence to optimize cycling performance, making this a must-listen for aspiring cyclists.

Dr. Kyle Pfaffenbach, a coach at Eastern Oregon University and mentor to athletes like Kate Courtney, joins the discussion on safe weight loss for cyclists. He dives into the importance of understanding cholesterol and carbohydrate management, highlighting the complex dynamics of weight management. The conversation shifts to sustainable lifestyle changes, emphasizing the need for personalized nutrition plans. With practical advice and insights, Pfaffenbach encourages athletes to embrace their unique physiology for long-lasting results and performance optimization.

Pro cyclist Hannah Otto, known for her endurance mountain biking and impressive FKT achievements, shares her journey at the Leadville race and her White Rim FKT experience. She discusses vital race strategies, including pacing and equipment choices, to prepare for challenging terrains. Hannah emphasizes the importance of nutrition, real-time performance metrics, and recovery techniques essential for success in stage races. Listeners are inspired by her insights into embracing challenges and the personal growth that comes from tackling difficult trails.

Keegan Swenson, a professional cyclist and five-time Leadville 100 champ, shares his insights on race strategy, bike setups, and nutrition. He reveals the components that led to his impressive 5-hour 45-minute finish. The discussion covers hydration tactics, the importance of gear choices, and mastering the challenging climbs and descents of the Leadville Trail 100. Swenson's experiences highlight the mental endurance required in high elevation and the nuanced dynamics between experienced racers and average competitors.