Ask a Cycling Coach Podcast - Presented by TrainerRoad

Explore the intriguing world of low cadence training, where Coach Jonathan deciphers its mixed research results. Uncover the physiological foundations behind muscle fiber recruitment and how elite cyclists leverage this method. Delve into studies that highlight both benefits and potential drawbacks, including knee stress risks. Get practical tips on when and how to safely incorporate this training strategy into your routine. It’s a deep dive into a nuanced aspect of cycling training that could change the way you ride!

Hannah Otto, a professional cyclist and coach with extensive experience in off-road racing, dives deep into the world of cycling data. She discusses which wearable metrics truly matter, cautioning against relying too heavily on inconsistent readings like HRV and readiness scores. Sleep tracking's reality is addressed, along with insights on nutrition, glucose monitoring, and hydration strategies. They emphasize actionable data, the importance of cooling during indoor training, and maintaining balance between structured workouts and racing for optimal performance.

In this episode, professional cyclist and coach Alex Wild shares his journey transitioning to full-time racing. He tackles why threshold workouts can feel overwhelming, even for fit riders, and discusses the importance of precise workout ratings for effective training. Alex reveals common mistakes cyclists make, such as underestimating easy rides and how improper pacing can derail race performance. He also offers insights on balancing training, rest, and cross-training, all while encouraging listeners to embrace enjoyment in their cycling journey.

Hannah Otto, a professional cyclist and coach, shares her insights on optimizing training and recovery. She discusses the pitfalls of trying to maintain fitness during the offseason, emphasizing the importance of true rest. Weekend overreaches can derail progress, making effective recovery vital. Hannah highlights the significance of strength training, particularly for those in perimenopause, and gives recommendations for bucket-list cycling events that keep the joy in training. She also offers practical fueling tips for performance consistency.

Professional cyclist Ruth Holcomb, a member of the Santa Cruz Hit Squad and U23 Lifetime Grand Prix Series winner, shares her journey from XCO racing to long gravel events while managing university life. She dives into effective pacing strategies to avoid early race burnout and explains the importance of managing 'matches' during a race. Ruth also discusses the benefits of consistency, effective warm-up routines, and the key to successful recovery and peaking. Plus, she offers invaluable tips for young riders to enjoy cycling without burnout.

In this engaging discussion, world-class track cyclist Anders Johnson shares insights from his pursuit racing career. He delves into the unique demands of the 4km pursuit, emphasizing the balance between speed, power, and aerodynamics. Anders explains the complexities of training—including gym work, nutrition, and the importance of body composition for optimal performance. He also discusses the strategies behind team pursuit events and the mental challenges of synchronized exchanges, providing listeners with a captivating glimpse into the world of elite track cycling.

Registered dietitian Alex Larson shares insights on why cyclists cramp and how to effectively fuel their bodies. He explains the real causes of muscle cramps, debunking the myth that they're mainly due to electrolytes. The conversation covers the importance of timing nutrition, particularly front-loading meals and managing calorie deficits. Alex also discusses strategies for hydration and carb loading before races, offering practical meal prep ideas tailored to training and recovery needs, ensuring cyclists can optimize performance and avoid race-day mishaps.

Discover how to shed weight without sacrificing your functional threshold power. Learn about the VO₂ slow component and its implications for endurance training. Get expert advice on heat management for your bike setup, and tips for structuring off-season training for older cyclists. Explore integrating strength training without hindering cycling performance, and see how to prepare for iconic events like the Cape Epic. This episode is packed with strategies to train smarter and get the most out of your rides!

Derek Teel, founder of Dialed Health and expert strength coach, shares vital insights on strength training tailored for cyclists. He reveals what professional cyclists really do in the gym and discusses the importance of upper body training for bike handling. Derek clarifies misconceptions about muscle gain and emphasizes strength's role in injury prevention. Listeners learn about effective rep ranges, the necessity of bone density workouts, and core exercises that enhance cycling performance. His strategies for year-round strength training ensure cyclists ride stronger and safer.

Matt Beers, a professional off-road cyclist for the Specialized Off-Road Team, takes us inside his impressive victory at Big Sugar. He shares his insights on tactical racing with stunning power outputs, including a mind-boggling 431 W sustained for over two hours. Listeners will learn about the chaotic start, his strategic surges, and how he tested his competition before going solo for the win. Matt also discusses his meticulous nutrition plan, fueling for stamina with carbs and caffeine, and shares his thoughts on gravel vs. MTB racing dynamics.