Ask a Cycling Coach Podcast - Presented by TrainerRoad

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.

Keegan Swenson, a UCI World Champion and professional mountain and gravel racer, shares his expert training techniques. He dives into the importance of torque training and its physiological benefits for strength and VO2 max. Keegan discusses effective fueling strategies for endurance rides, the significance of sweet spot training, and how he manages intensity levels. He also offers insights on race preparation and the mental strategies he uses to stay competitive, reminding us to recognize when to back off during training.

Professional mountain and cyclocross racer Tobin Ortenblad joins Coach Jonathan Lee to dive into the world of cyclocross strategy. They discuss why repeatability in efforts trumps FTP, analyzing Jonathan's race file and sparking a lively debate on tactics. Tobin shares insights on navigating technical courses like Little Sugar, offering tips on tire choice and gear selection to maintain traction. With a unique perspective on power profiles, he highlights the differences between cyclocross and XC racing, making this conversation a must-listen for cycling enthusiasts!

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.