Ask a Cycling Coach Podcast - Presented by TrainerRoad

Is BFR training your missing piece to getting faster? Coach Chad, Amber, and Jonathan cover this along with pedaling technique, whether cold weather causes cramps, and much more in Episode 358 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE   (03:37) Does blood flow restriction (BFR) training make you faster? (57:15) Intermission: Host Challenges/Events Discussion 01:06:04 How to appropriately mix carbs, electrolytes, and caffeine supplementation during a long ride (01:15:16) Do base layers help cooling in hot conditions? (01:29:40) What is proper pedaling technique and how do you improve it? (01:43:11) Does HR elevation prior to training make it less effective? (01:47:30) Mobility exercises to hold the aero position (01:54:58) Does cold weather cause cramping?   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3xfAb6i    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM  Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp    ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.   Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq   MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO  Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ    STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Ivy and Nate join Coach Jonathan for multiple questions on nutrition that will give you actionable tips for big improvements, as well as discussions on multi-day event pacing, race anxiety, and new possible podcast host events and challenges!   TOPICS COVERED IN THIS EPISODE   (5:30) Dropper posts and other innovations in bike racing (21:20) How to manage pre-race anxiety (47:55) How to pace yourself during multi-day rides and stage races (01:12:15) Nate’s Intermission (01:25:51) What challenges/races should the podcast hosts do next? (01:43:10) Practical nutrition tips that deliver big improvements   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3qSVRkC     TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM  Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp    ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.   Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq   MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO  Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ    STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Amber Pierce and Alex Wild join Coach Jonathan for a guide on how to crush long climbs, sleep’s effect on training adaptations, and whether it matters if you train at a specific time of day with consistency. Tune in and share this episode with your friends!   TOPICS COVERED IN THIS EPISODE   (4:25) Does training time consistency matter? (22:17) Pacing marathon MTB and gravel courses like the Tahoe Trail 100 (46:33) Rapid Fire Questions (01:10:13) How lack of sleep affects training adaptations (01:33:18) The pro’s guide to crushing long climbs   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/36NlbBD    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM  Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp    ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.   Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq   MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO  Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ    STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Hannah Otto, Coach Chad, Ivy, and Jonathan discuss the point of anaerobic training and how strength training affects it, why different people need to warm up differently and guidance for your next warmup, how to use both indoor and outdoor training to get faster and much more. Tune in now to Episode 355 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE (01:14) What happens to our body during a warmup? Why do different people need to warm up differently? (14:43) Tips for your next pre-race warm up (53:21) Rapid Fire questions (01:33:21) What is the point of anaerobic exercise? (01:39:11) How does strength training affect anaerobic efforts? (01:54:31) Pro tips on outside workouts How to balance outdoor riding with your TrainerRoad training plan How to balance indoor and outdoor training to get faster   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3ilyMlS   TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM  Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp    ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.   Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq   MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO  Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ    STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Amber, Ivy, and Coach Jonathan discuss what HRV is, how it’s used in endurance sports, what it means if your HRV is low or high, what your HRV should be, the objective of threshold training and pro tips on how to get better at it, how to have productive conversations on sensitive nutrition issues with endurance athletes and much more. Join us live on YouTube for Episode 354 of the Ask a Cycling Coach Podcast and share this episode with your friends! TOPICS COVERED IN THIS EPISODE (05:12) What is the point of over-unders? Why threshold training is crucial for cyclists Pro tips on how to get better at threshold training (37:21) What is HRV? How Heart Rate Variability is used in endurance training What does it mean if your HRV is too low or too high? What should your HRV be? (01:33:28) How to have conversation about food with endurance athletes you care about RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/34wdJda  TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM  Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp  ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.   Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq   MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO  Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ    STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Amber, Coach Jonathan, and Pivot Cycles / DT Swiss’s Hanna Otto join us for a discussion on whether amateurs should train like pros, the crossover effects of aerobic and anaerobic training in different zones, tips from Hannah on technique and equipment choice, and much more. Tune in for Episode 353 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE   (0:57) What Hannah learned from her first UCI XC races of the season (23:54) Should amateurs train like the pros? (40:23) Should you learn to descend with your non-dominant leg forward? (51:23) How to fit structured training into your riding time (01:07:54) How to pace yourself when the course has steep climbs (01:24:14) How to manage mood swings and bad temperament during a recovery week (01:36:14) How to find the right tire (01:48:44) What effects do aerobic and anaerobic training have on each other?   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3tuUpWa    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM  Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp    ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.   Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq   MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO  Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ    STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Coach Chad, Amber, Nate, and Jonathan take a deep dive into stretching, if it makes you faster, how you should do it, and more in Episode 352 of the Ask a Cycling Coach Podcast. Tune in for this and discussions on heat training, bodyweight vs. weighted strength training and much more!   TOPICS COVERED IN THIS EPISODE   19:49 Deep Dive on Stretching 01:27:49 How to heat train at various budgets 1:37:45 How to drink and eat during interval workouts and not miss a beat 1:55:35 Is bodyweight training a substitute for barbell training?   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/33NPNlj     TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM  Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp    ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.   Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq   MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO  Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ    STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Santa Cruz’s Keegan Swenson, Amber Pierce, and Ivy Audrain join Coach Jonathan for a discussion on what they do to maintain consistency, how to manage expectations after disappointing early season races, what to do if you’ve experienced a lot of improvement in the Base Phase, Keegan’s plans for the course record at Epic Rides’ 24 Hours in the Old Pueblo and much more!   TOPICS COVERED IN THIS EPISODE   1:50 What has changed about Keegan’s training this year How Keegan is preparing for the shift from gravel to MTB 17:59 Keegan’s strategy for Epic Rides’ 24 Hours in The Old Pueblo 27:20 How to deal with disappointing results in early season races 43:21 How to regain motivation after years of training 57:33 Tips from pros on how they maintain consistency in training 01:23:21 Rapid fire questions 1:55:16 How to gain confidence in the middle of a big field 02:08:22 Does AI FTP Detection work without max efforts? 02:11:16 What to do if you’ve had big gains in the Base Phase   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3HXZIDK     TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM  Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp    ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.   Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq   MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO  Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ    STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Amber, Ivy, and Nate join Coach Jonathan for discussions on rider type discovery and development, as well as riding the line between functional and non-functional overreaching. Listen now for these discussions and much more! – TOPICS COVERED IN THIS EPISODE 0:00 Welcome!  01:37 No more testing! AI FTP Detection is available now 41:57 Functional vs. non-functional overreaching 01:07:12 Discovering and developing rider type 01:14:04 How to manage expectations for yourself in cycling 01:24:55  How fitness plateaus happen and how to avoid them 01:41:20  Finding the ideal womens and mens saddles 01:53:30 Tips for flying with your bike – RESOURCES MENTIONED IN THIS EPISODE – TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx   Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme  Train Together with Group Workouts: https://bit.ly/3fkaYyd  – LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/c15eVK29bj0  Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW  How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq  – SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP  – SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF  –STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Coach Chad, Amber Pierce, and Hannah Finchamp join Coach Jonathan for a deep dive into protein for cyclists, discussing how much endurance athletes of all kinds should be taking in, if you should ingest it on the bike, plant-based alternatives and more. We’ll also dig deep into VO2Max training, training stress and much more. -------------------------------------------- TOPICS COVERED IN THIS EPISODE (03:05) Hannah’s training camp experience (13:23) Protein for cyclists: everything you need to know (1:51:20) Are you doing VO2Max training wrong? (2:06:00) When to use and when to ignore TSS -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. -------------------------------------------- RESOURCES MENTIONED IN THIS EPISODE Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 h after Resistance Exercise in Young Men Prolonged exercise training improves the acute type II muscle fibre satellite cell response in healthy older men Targeting Inflammation and Downstream Protein Metabolism in Sarcopenia: A Brief Up-Dated Description of Concurrent Exercise and Leucine-Based Multimodal Intervention Aging and regulated protein degradation: who has the UPPer hand? Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men Prolonged exercise training improves the acute type II muscle fibre satellite cell response in healthy older men Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves Protein and the Adaptive Response With Endurance Training: Wishful Thinking or a Competitive Edge? Dietary protein for athletes: from requirements to optimum adaptation Protein requirements for endurance athletes Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men Muscle full effect after oral protein: Time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis International Society of Sports Nutrition position stand: meal frequency Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men  Increasing Meal Frequency in Isoenergetic Conditions Does Not Affect Body Composition Change and Appetite During Weight Gain in Japanese Athletes Protein timing and its effects on muscular hypertophy and strength in individuals engaged in weight-training Exercise-Induced Splanchnic Hypoperfusion Results in Gut Dysfunction in Healthy Men Protein ingestion before sleep improves postexercise overnight recovery Reviewing the Effects of l-Leucine Supplementation in the Regulation of Food Intake, Energy Balance, and Glucose Homeostasis Resistance training induces similar adaptations of upper and lower-body muscles between sexes Protein metabolism in women and men: similarities and disparities How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution Effects of protein supplements consumed with meals, versus between meals, on resistance training-induced body composition changes in adults: a systematic review Starving Your Performance? Reduced Preexercise Hunger Increases Resistance Exercise Performance Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men The Anabolic Response to Plant-Based Protein Ingestion High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial -------------------------------------------- Get Started: https://bit.ly/3unoSnx   Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme  Train Together with Group Workouts: https://bit.ly/3fkaYyd  -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/c15eVK29bj0  Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW  How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq  -------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP  -------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF  -------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: