Ask a Cycling Coach Podcast - Presented by TrainerRoad

Cape Epic is finally here! Tune is as we get to know each team, what their preparation has been like, how they plan to execute and more. ---------------------------------------------- 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/gE2yPYZ15ew 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

High carb intake and endurance sports go hand-in-hand, but is this damaging to your health? Join us and Orange Seal Off-Road’s Hannah Finchamp as we dig into the relationships of glucose, insulin and workout intensity to know how you can prioritize health and performance, and much more! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 0:00 - What happens when our bodies eat sugar? 5:21 - How does insulin work? 8:38 - How does activity affect insulin? 15:52 - Are high-carb endurance athletes at risk of becoming diabetic? 20:30 - Data-driven ways to plan meal timing 50:59 - Hannah’s tips for bike choice 1:30:40 - A pro’s guide to chaotic race starts 1:35:59 - Live questions and answers 1:53:54 ---------------------------------------------- RESOURCES MENTIONED IN THIS EPISODE - Threshold Intervals for Cyclists: Benefits, Examples, and Tips for Success - +61w FTP and Full-Distance Tri Finish with Lauren Hackney - Successful Athletes Podcast Episode 60 - Successful Athletes Podcast - Adaptive Training - Hannah’s Instagram - TrainerRoad’s Instagram - Coach Jonathan’s Instagram - Coach Chad’s Instragram - Regulated transport of the glucose transporter GLUT4 - Exercise, GLUT4, and skeletal muscle glucose uptake - Insulin and insulin resistance - Exercise alleviates lipid-induced insulin resistance in human skeletal muscle-signaling interaction at the level of TBC1 domain family member 4 - Exercise-Induced alterations in intramyocellular lipids and insulin resistance: The athlete’s paradox revisited - Metabolic Syndrome - Continuous vs interval training on glycemic control and macro- and microvascular reactivity in type 2 diabetic patients - Update on the effects of physical activity on insulin sensitivity in humans - Moderate-Intensity Exercise and High-Intensity Interval Training Affect Insulin Sensitivity Similarly in Obese Adults - The Effect of Regular Exercise on Insulin Sensitivity in Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis - Effects of exercise and lack of exercise on glucose tolerance and insulin sensitivity - Changes in Aerobic Capacity and Visceral Fat but not Myocyte Lipid Levels Predict Increased Insulin Action After Exercise in Overweight and Obese Men - Muscle Oxidative Capacity Is a Better Predictor of Insulin Sensitivity than Lipid Status - Update on the effects of physical activity on insulin sensitivity in humans - Increased Skeletal Muscle Capillarization After Aerobic Exercise Training and Weight Loss Improves Insulin Sensitivity in Adults With IGT - The “Ups” and “Downs” of a Bike Race in Type 1 Diabetes: Dramatic Differences in Blood Glucose Responses from the Paris to Ancaster Spring Classic - Ryan Standish’s Instagram - The TowWhee Adventure Tow Strap - Stretches for Cyclists: 5 Stretches You Should Know ---------------------------------------------- TRY TRAINERROAD RISK FREE! 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/gE2yPYZ15ew 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

Anaerobic training is important for many athletes, but does its high-sugar burning nature lower your FTP? We’ll dig into the science of anaerobic training, lactate threshold, glycolysis, meal timing and much more in Episode 326 of the Ask a Cycling Coach Podcast! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - TrainerRoad launched a Free Trial! - How much is too much anaerobic training? - What anaerobic training does to your body - Does anaerobic training hurt FTP? - How does your body break down, store, and use sugar? - How to time your meals for ideal performance - Easy recipes for athletes - Should you hire a nutritionist? - Pairing nutrition with load and deload phases ---------------------------------------------- ---------------------------------------------- RESOURCES MENTIONED IN THIS EPISODE - https://trainerroad.cc/3igDK3L The Science and Translation of Lactate Shuttle Theory - https://trainerroad.cc/2Wlv2K1 Rehabilitating lactate: From poison to cure - https://trainerroad.cc/3ii9oOB Track cyclist spinning +200rpm - https://trainerroad.cc/3F1iw3B The Science of Winning: Planning, Periodizing and Optimizing Swim Training - https://trainerroad.cc/39J8PIH Pete’s Easy Bowl Recipe ---------------------------------------------- TRY TRAINERROAD RISK-FREE 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/gE2yPYZ15ew 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

Cross-training is not usually considered as necessary for cyclists, but should it be? We’ll cover the science of cross-training, how to raise power while dropping weight and much more in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - TrainerRoad launched a Free Trial! - How to raise power while losing weight - Why some athletes drop power while losing weight - The science behind cross-training and why cyclists should do more of it - Rapid Fire questions - How to level up your sprint skills in a week - Is pre-workout weight training a way to get more adaptations? - Is it better to focus on the effort or distract yourself? ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3oR8Els ---------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd Get Started: https://bit.ly/3unoSnx ---------------------------------------------- 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 know you burn energy in training, but what about when you recover? What processes happen in your body and how much energy does it take? We’ll cover this and go into the do’s and don’ts of training camps with two pros from the Orange Seal Off-Road Team, Hannah Finchamp and Alex Wild! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 00:14 - Why do pro athletes still have elevated breathing rates on the podium? 13:07 - What happens in your body after a hard effort 17:04 - Is your caloric burn still elevated after training? 29:19 - Adjusting training for high-stress situations 1:22:44 - A guide to planning training camps from the pros 1:31:32 - When should you increase training volume? 1:43:10 - Is harder training actually better training? 1:50:29 - Live questions and answers 2:01:54 ---------------------------------------------- STUDIES MENTIONED IN THIS EPISODE Effects of incomplete pulmonary gas exchange on VO2 max. Powers, et al 1989: https://bit.ly/3BVWnS9 9:36 Calorimetric measurement of postexercise net heat loss and residual body heat storage. Kenny, et al 2008. https://bit.ly/3zXeqXC 22:52 Triglyceride/fatty acid cycling is increased after exercise. Bahr, et al 1990. https://bit.ly/3zTHQWq 28:43 Effect of Exercise Intensity, Duration and Mode on Post-Exercise Oxygen Consumption. Borsheim & Bahr 2003. https://bit.ly/3E58YUM 29:24 Effect of exercise intensity on post-exercise oxygen consumption and heart rate recovery. Mann, et al 2014. https://bit.ly/3hjG1Lk 31:09 Effect of exercise intensity and duration on postexercise metabolism. Gore, et al 1990. https://bit.ly/3l8bt0b 32:15 Exercise modality effect on oxygen uptake off-transient kinetics at maximal oxygen uptake intensity. Sousa, et al 2015. https://bit.ly/3lbKgJJ 37:41 Fat-free Mass and Excess Post-exercise Oxygen Consumption in the 40 Minutes after Short-duration Exhaustive Exercise in Young Male Japanese Athletes. Tahara, et al 2008. https://bit.ly/3BUqskR 40:59 Muscle lactate metabolism in recovery from intense exhaustive exercise: Impact of light exercise. Bangsbo, et al 1994. https://bit.ly/3zYskIZ 41:13 Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Schuenke, et al 2002. https://bit.ly/38VII0O 45:01 Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. LaForgia, et al 2006. https://bit.ly/3BXIYc8 47:27 Faster oxygen uptake kinetics during recovery is related to better repeated sprinting ability. Dupont, et al 2010. https://bit.ly/3tAvK2g 48:36 Effects of long-term aerobic exercise on EPOC. LeCheminant, et al 2007. https://bit.ly/2X1sst7 53:04 ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3oR8Els ---------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd Get Started: https://bit.ly/3unoSnx ---------------------------------------------- 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

BWR Asheville winner Sofía Gomez Villafañe joins Coach Chad and Jonathan for a deep dive on elevation training, when to train high, when to train low, using elevation tents and more. Tune in now and get faster! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Sofia’s BWR Ashville experience 5:49 - How do the fitness requirements differ between gravel and XCO 9:53 - Cape Epic update and the physical toll of stage racing 12:59 - Altitude training deep dive 27:14 - Should you train at a high altitude? 1:24:58 - How to time altitude training 1:28:54 - Nutrition for long events 1:50:54 - What bike is the best all-around off-road bike 1:53:12 - Live questions and answers 1:57:48 ---------------------------------------------- STUDIES MENTIONED IN THIS EPISODE Exercise-induced arterial hypoxemia. Dempsey, Wagner 1999: https://bit.ly/3gWGlzq 33:03 Ventilation, oxidative stress, and nitric oxide in hypobaric versus normobaric hypoxia. Faiss et al 2013: https://bit.ly/3yAjLlX 38:27 Effect of hypoxic dose on physiological responses and sea-level performance. Wilber et al 2007: https://bit.ly/2VedcrQ 47:10 Effects of incomplete pulmonary gas exchange on VO2 max. Powers et al 1985: https://bit.ly/3BEmMDF 51:30 Hyperoxic training increases work capacity after maximal training at moderate altitude. Chick et al 1993: https://bit.ly/38B9rjm 52:22 Erythrocytes retain hypoxic adenosine response for faster acclimatization upon re-ascent. Song et al 2017: https://bit.ly/3zFgMu5 56:51 Contemporary Periodization of Altitude Training for Elite Endurance Athletes Mujika et al 2019: https://bit.ly/38xieCO 1:12:04 Application of Live Low-Train High for Enhancing Normoxic Exercise Performance in Team Sport Athletes. Mclean et al 2014:  https://bit.ly/3zMkr9y 1:25:36 ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3oR8Els ---------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd Get Started: https://bit.ly/3unoSnx ---------------------------------------------- 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

Keegan Swenson joins us to talk about his Leadville and Breck Epic wins and to help us answer your questions on training with bad air quality, finding your strengths and weaknesses and much more. Tune in now and get faster! ---------------------------------------------- TOPICS COVERED IN TODAY’S EPISODE Keegan’s experience at Leadville and the Breck Epic (00:28) How to prepare for long and short events at the same time (26:49) How air quality affects performance and health (41:08) Suspension for gravel bikes (1:02:13) What to carry in a saddlebag (1:04:24) Finding your strengths and weaknesses (1:39:35) Tips for increasing carbs without GI distress (1:47:14) Live questions and answers (1:58:51) ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3oR8Els ---------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd Get Started: https://bit.ly/3unoSnx ---------------------------------------------- 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

Please be advised: this episode contains discussions about mental health that may be difficult for listeners. If you are in need of help or support, please contact: In the US: National Suicide Prevention Lifeline — tel:18002738255 In the UK: Samaritans — 116 123 This week, we have a very special episode of the Ask a Cycling Coach Podcast! Before she was a professional cyclist, Amber Pierce was a high-level swimmer aspiring to be an Olympian. However, the physical, emotional, and mental stress of transitioning to college athletics, eventually led to a breaking point. Tune in as Amber shares the first part of her story about motivation, identity, and self-doubt in the world of sports, in this episode of the Successful Athletes Podcast. ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3oR8Els ---------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd Get Started: https://bit.ly/3unoSnx ---------------------------------------------- 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 interviewed 10 of the fastest athletes taking on the Leadville 100 to find out how they are uniquely preparing their bodies, equipment and execution strategies to find success at one of the biggest mountain bike races in the world. Tune in to hear from Sarah Sturm, Eddie Anderson, Laura King, Peter Stetina, Katerina Nash, Alex Wild, Hannah Finchamp, Keegan Swenson, Rose Grant and Alex Howes! ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3oR8Els ---------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd Get Started: https://bit.ly/3unoSnx ---------------------------------------------- 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

As the race season comes to an end, it’s time to begin to reflect on your journey. Moving forward, what are your plans for next season? We’ll cover this and more in Episode 319 of the Ask a Cycling Coach Podcast! ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3oR8Els ---------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd Get Started: https://bit.ly/3unoSnx ---------------------------------------------- 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