Ask a Cycling Coach Podcast - Presented by 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:

The original crew is back! Amber, Chad, Nate and Jonathan discuss the concept of gaining weight to get faster, how to manage motivation amidst canceled goal events, how to keep your training on track while fasting and much more. -------------------------------------------- TOPICS COVERED IN THIS EPISODE - Tri challenge update from the hosts - Should you gain weight to get faster? - How to keep your training on track while fasting - Rapid Fire questions - How to do the most work possible for 10 minutes - How to maintain motivation when your events get cancelled - How to swap out weekend workouts for long rides with Adaptive Training - Is there an ideal cadence for climbing? -------------------------------------------- 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

Amber Pierce, Alex Wild, Ivy Audrain, and Coach Jonathan go deep on how to come back to training after illness, when you should start adding races to your calendar, how to use early season training camps to boost your fitness and much more. Join us for Episode 347 of the Ask a Cycling Coach Podcast! -------------------------------------------- TOPICS COVERED IN THIS EPISODE - Is FTP testing accurate? - How to pick early season races, when to do them, and how to get the most from them - Alex’s peaking strategy for the year - How to use training camps to boost your fitness - How to return from training after illness - Aerobic training for anaerobic athletes - Saddle selection and why it matters - How to manage carb intake on self-supported rides -------------------------------------------- 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

Amber Pierce, Hannah Finchamp, and Nate Pearson join us for an in-depth guide on goal setting and achieving, as well as a discussion on Hannah’s plans at Unbound Gravel, injury prevention and much more. Join us for Episode 346 of the Ask a Cycling Coach Podcast! -------------------------------------------- TOPICS COVERED IN THIS EPISODE - Hannah’s new team! - Amber’s guide to goal setting and achieving - Injury prevention and a discussion on concussions - Rapid Fire Questions - Women’s saddle suggestions - Should natural sprinter base train differently? - Long ride nutrition strategy tips - Hannah’s strategy for Unbound Gravel and gravel tips from the hosts -------------------------------------------- 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

We covered the science behind mixing strength training and endurance training in Episode 341, and now we’ll cover practical suggestions of how you can best fit them into your training schedule, which exercises are best, and get input from pro athletes on what they do. Join us for a discussion on this, high volume training, goal setting and much more in Episode 345 of the Ask a Cycling Coach Podcast! -------------------------------------------- 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 

Jim Miller is the Chief of Sports Performance at USA Cycling and has coached more Olympic cycling medal winning athletes than any other coach in US history. Jim is a 5x Olympic Team Member and has coached his athletes to 5 Olympic medals, 6 World Championships, 10 World Championship Podiums and upwards of 60 National Championships, receiving the Order of Ikkos three times and USOC Coach of the Year two times. Tune in as we discuss the habits and traits that Jim has recognized across high performing athletes during his career, and how you can apply those learnings to your training and racing. -------------------------------------------- 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

Amber and Nate are back! Join us for a discussion on what muscular endurance actually is, how to train it, and how it makes you a faster and more capable athlete, as well as discussions on time-crunched training, avoiding blowing up at the beginning of rides and much more. -------------------------------------------- TOPICS COVERED IN THIS EPISODE Updates from Nate and Amber! Update from Ivy on her Singlespeed podium at CX Nats! Guide to using TrainerRoad to plan a season of training What is muscular endurance and how does it make you more capable? How to train as a new parent and/or with limited time Rapid Fire questions How to avoid blowing up at the beginning of rides and races Training for long and short races/rides -------------------------------------------- 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

Mentality is often what separates winners from the rest in pro fields, and while amateurs may not be able to train like pros, they can think like one. Join pro riders Hannah Finchamp and Alex Wild as we discuss strategies of how to get into the mindset of a winner, how to do sprint training amidst endurance training, their favorite training metrics and more. -------------------------------------------- TOPICS COVERED IN THIS EPISODE - TrainerRoad athletes winning National and World Championships - Hannah’s cyclocross tips - Mentality tips from the pros - How to mix sprint training with endurance training - Rapid Fire Questions - How to pace long events with lots of short climbs - The hosts’ favorite training and racing metrics -------------------------------------------- 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

Is it possible to time your strength training in such a way that it doesn’t affect your cycling training? Coach Chad dives deep into interference-effect and if it is worthy of concern, as well as a guide to training plans for KOMs of different durations, how training fatigue and freshness can mask adaptations and much more in Episode 341 of the Ask a Cycling Coach Podcast! -------------------------------------------- TOPICS COVERED IN THIS EPISODE 0:00 Intro 2:56 How to stop failing workouts 10:07 XTERRA World Championships 15:50 Deep dive on timing strength training and cycling 56:54 Rapid Fire questions 1:13:55 TrainerRoad’s Polarized Training Plans 1:18:03 Guide to KOMs of different durations 1:25:25 Can you treat knee injuries while training? 1:36:42 How fatigue and freshness can mask adaptations -------------------------------------------- RESOURCES MENTIONED IN THIS EPISODE - Evaluation of performance improvements following either resistance training or sprint interval based concurrent training -  Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis - Effects of high-intensity interval cycling performed after resistance training on muscle strength and hypertrophy - Concurrent Training with Different Aerobic Exercises - Interference between Concurrent Resistance and Endurance Exercise: Molecular Bases and the Role of Individual Training Variables - Impact of low-volume concurrent strength training distribution on muscular adaptation - Using Molecular Biology to Maximize Concurrent Training - Decrease in Akt/PKB signalling in human skeletal muscle by resistance exercise - Skeletal muscle amino acid transporter expression is increased in young and older adults following resistance exercise - Resistance exercise enhances the molecular signaling of mitochondrial biogenesis induced by endurance exercise in human skeletal muscle - Concurrent Training for Sports Performance: The Two Sides of the Medal - The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis - Concurrent exercise training: Do opposites distract? - Concurrent exercise and muscle protein synthesis: Implications for exercise countermeasures in space - Caloric restriction induces anabolic resistance to resistance exercise - Low muscle glycogen concentration does not suppress the anabolic response to resistance exercise - Resistance exercise enhances the molecular signaling of mitochondrial biogenesis induced by endurance exercise in human skeletal muscle - Interference of strength development by simultaneously training for strength and endurance -------------------------------------------- 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