Ask a Cycling Coach Podcast - Presented by TrainerRoad

Detraining happens any time we decrease training stimulus, but how quickly does it happen, how can you retain as much fitness as possible, and how should you adjust your race strategy as a result? Join us for a deep dive into this and many other topics in Episode 309 of the Ask a Cycling Coach Podcast. ---------------------------------------------- BLOG ARTICLES MENTIONED IN THIS EPISODE TrainNow is Improving https://bit.ly/33D8a8X Introducing Workout Levels https://bit.ly/2RQBypg TrainerRoad Training Plan Updates with Workout Levels https://bit.ly/3eFEr5w Detraining: What Happens When You Lose Fitness? https://bit.ly/2S8X5K6 Detraining: Can You Lose Fitness? (Ask a Cycling Coach 293) https://youtu.be/72TwopB-hEw Pain, Stretching, Strength and more with The Ready State’s Kelly Starrett – Ask a Cycling Coach 222 https://bit.ly/3ovZ5Is ---------------------------------------------- TOPICS COVERED IN THIS EPISODE How quickly do you lose fitness and what kind do you lose first? How to adjust your race tactics if you aren’t fit Getting the most from a slow group ride The hosts’ analysis on the first MTB World Cups What contributes to an exceptional performance Why Loana Lecomte is so good Heart Rate vs. Power vs. RPE Flexibility vs. Mobility What is more important: aero or power? How to find the ideal TT position How gaining weight may make you faster How to gain weight but still keep your power to weight ratio ---------------------------------------------- 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/3g7rkuZ ---------------------------------------------- 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/2SIVhYx Train Together with Group Workouts: https://bit.ly/3w4K1Eo Get Started: https://bit.ly/3boZU0u ---------------------------------------------- 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

Get an inside look into why and how we updated all of our training plans with data from Adaptive Training, a question from a pro cyclist on how World Tour racing differs from amateur racing, how to best use Left/Right Balance and more in Episode 308 of the Ask a Cycling Coach Podcast! ---------------------------------------------- BLOG ARTICLES MENTIONED IN THIS EPISODE - TrainNow is Improving https://bit.ly/33D8a8X - Introducing Workout Levels https://bit.ly/2RQBypg - TrainerRoad Training Plan Updates with Workout Levels https://bit.ly/3eFEr5w ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 0:00 - How TrainNow is getting even smarter 2:27 - What are Workout Levels and how to use them 8:50 - A deep dive into creating the updated Training Plans 35:14 - Does race strategy matter when the pace is all-out? 1:01:24 - Rapid Fire Questions 1:17:36 - What is Left/Right Balance and how should you use it? 1:27:22 - How pro racing is different from amateur racing 1:36:30 - Live questions and answers 1:50:36 ---------------------------------------------- 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/3g7rkuZ  ---------------------------------------------- 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/2SIVhYx Train Together with Group Workouts: https://bit.ly/3w4K1Eo Get Started: https://bit.ly/3boZU0u  ---------------------------------------------- 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

Why are you always hungry during rest weeks and what can you do about it? Does air density affect physiological performance, and can smelling salts make you faster? Tune into Episode 307 of the Ask a Cycling Coach for these topics and much more! ---------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Welcome back to Amber and Nate! 0:00:11 Takeaways from Jonathan’s first MTB race in over a year 0:17:18 Polarized Training Plans update 0:35:02 Does air density affect performance? 0:38:45 How to maintain a healthy relationship with training 0:46:33 Rapid-fire questions 1:10:44 Training for weight loss 1:27:17 Why you are hungry during rest weeks and what to do about it 1:34:23 Can smelling salts make you faster? 1:46:40 Live questions and answers 1:52:03 ---------------------------------------------------------------- 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/3g7rkuZ ---------------------------------------------------------------- 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/3g8Affx Train Together with Group Workouts: https://bit.ly/3abSM71 Get Started: https://bit.ly/3wZbSXY ---------------------------------------------------------------- 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

Erica Carney is one of the all-time best American crit racers, but her goal of winning a pro national criterium championship took years of hard work to achieve. Tune in as we answer your questions about tactics, bike handling and more, and discuss what Erica did to improve her tactics and abilities each year to finally win the 2017 Women’s Pro Criterium National Championship.------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE   00:12 - Erica’s cycling achievements 1:24 - Reflecting on working towards a national championship 3:56 - Doubting her ability to win national crit championships 5:50 - The lessons learned through experience  8:30 - How Erica got started racing 9:50 - How track racing helped with crit skills 11:14 - Specific skills and the difference in training from track to road 13:12 - Learning to train more effectively 14:48 - Shifting responsibilities to be an effective teammate and mentor 17:47 - Erica’s favorite courses 19:14 - Team support vs. individual success 22:06 - Training without power 23:45 - Efficiency and her skills as a sprinter 26:38 - Pre-riding the course and strategizing the finish 27:28 - Practical training and Erica’s favorite workouts 29:28 - Listener Questions: Body type and large fields 32:46 - Being nervous in large fields 34:21 - Tactics for small vs. large fields 35:50 - Racing solo against teams 38:01 - Racing multiple events in a day 40:48 - Cornering, braking, and line choice 45:46 - Training tactics and techniques 47:35 - The ideal final 3 laps of a race 49:29 - What does Erica wish she did more of during her career? ------------------------------------------------------------------ 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/3g7rkuZ    ------------------------------------------------------------------ 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/3g8Affx  Train Together with Group Workouts: https://bit.ly/3abSM71  Get Started: https://bit.ly/3wZbSXY    ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST   Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP    ------------------------------------------------------------------ SUCCESSFUL ATHLETES 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

Getting used to race intensity can be jarring, so how do you prepare yourself before race day? We’ll cover this, a deep dive on outside interval training, various discussions on what affects recovery and how to manage it, and much more in Episode 305 of the Ask a Cycling Coach Podcast! Creating a Custom Garmin Screen for Outside Workouts: https://support.trainerroad.com/hc/en-us/articles/360028380691-Creating-a-Custom-Garmin-Screen Wahoo Outside Workouts Best Practices: https://support.trainerroad.com/hc/en-us/articles/360032519512-Wahoo-Outside-Workout-Best-Practices 8 Principles of Healthy Nutrition with Amber Pierce: https://www.trainerroad.com/blog/8-principles-of-healthy-nutrition-with-amber-pierce/ ------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE - Intro and Adaptive Training Update 0:08​ - What Alex Wild learned racing the US Cup Pro XCTs in Fayetteville, AR 4:47​ - How to learn technical courses quickly 6:33​ - Preparing for race intensity 13:26​ - How to adjust your pacing strategy based on call-up position 24:09​ - How to manage unexpected disappointments 26:40​ - A deep dive on TrainerRoad Outside Workouts 29:40​ - Why individuals get rewards in cycling instead of teams 1:03:16 - How to overcome mental limitations 1:10:47​ - Are standing desks good or bad for cyclists? 1:16:46​ - Best gearing choices for gravel racing 1:23:05​ - How to manage life stress and recovery for athletes 1:23:45​ - A guide to getting started with healthy eating for cyclists 1:38:06​ - Live question and answers 1:49:51 ------------------------------------------------------------------ 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/3g7rkuZ ------------------------------------------------------------------ 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/3g8Affx Train Together with Group Workouts: https://bit.ly/3abSM71 Get Started: https://bit.ly/3wZbSXY ------------------------------------------------------------------ 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

Qualifying for the Olympics is an interesting and complicated process that sees pro racers adjust their training and race calendars in unique ways that us amateur cyclists can learn from. This week we talk to Clif Pro Team’s Sofía Gomez Villafañe and Russell Finsterwald about how they have worked through their roles in the olympic qualification process as well how they prepared for an early season race in the heat of Puerto Rico, why and how power data from off road races can be so low, and how to level up technical skill. Sofía's Instagram: https://www.instagram.com/sofithevilla Russell's Instagram: https://www.instagram.com/finsty Russell's YouTube: https://www.youtube.com/channel/UCM7R4JQRjE14X1uIBt9ExRw Clif Pro Team's Instagram: https://www.instagram.com/clifproteam ------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE 0:00​ Intro 2:20​ The complicated process of how to qualify for the Olympics 7:04​ How Russell adjusted his season to collect Olympic points for his country 15:56​ Russell’s heat adaptation protocol for Puerto Rico 22:45​ How Russell managed expectations and his race plan at Pan-American Games 25:19​ How Sofía adjusted her expectations after sub-par sensations mid-race How Sofía has been building toward the Olympics over 4 years Sofía’s journey from Cat 1 to Olympic hopeful 34:02​ Why is power so low from MTB and off-road races, and why it still feels so hard 42:14​ How to raise your power in an MTB race How to increase efficiency in cross-country racing 50:30​ How to build MTB skills quickly 56:36​ How to mentally approach technical terrain   ------------------------------------------------------------------ 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/3g7rkuZ ------------------------------------------------------------------ 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/3g8Affx Train Together with Group Workouts: https://bit.ly/3abSM71 Get Started: https://bit.ly/3wZbSXY ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP ------------------------------------------------------------------ SUCCESSFUL ATHLETES 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

What is the cause behind getting dropped and how do you train to avoid it happening in the future, should cyclists and triathletes maintain a caloric deficit, which supplements have the most impact on performance and much more in Episode 303 of the Ask a Cycling Coach Podcast! ------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE Intro 0:00 Adaptive Training update 00:59 How much activity is too much on a recovery day? 14:59 Easing back into racing safely 32:32 How to fuel late-night workouts 59:51 Run-flat tubeless inserts for road bikes 1:13:32 Phone cases that mount on your handlebars 1:18:59 How and when to use both brakes or use them individually 1:20:39 Supplements that make you faster 1:28:49 Calorie balance for cyclists 1:31:40 How to not get dropped 1:56:40 ------------------------------------------------------------------ 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/3kspxRv ------------------------------------------------------------------ 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/2QcjR2Y Train Together with Group Workouts: https://bit.ly/2Q8fiX4 Get Started: https://bit.ly/2Q8NNwR ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP ------------------------------------------------------------------ SUCCESSFUL ATHLETES 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

Eamon Lucas is an American bike racer who has achieved success as a road and crit racer in the USA, racing fixed gear bikes in the Redhook Crit series for the star-studded Specialized Rocket Espresso team, and now in the intense Belgian Kermesse racing scene. Listen in as we discuss the different race tactics and cultural nuances of racing in different regions and formats that have helped Eamon be successful. Eamon’s Instagram: https://www.instagram.com/eamon_lucas/ Eamon’s Team - Shifting Gears Kermesse: https://www.instagram.com/shiftinggears_kermesse/ ---------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE TrainerRoad mobile app and Adaptive Training Update 00:52 Eamon’s background in cycling 2:02 Does racing fixed gear crits make you a better bike handler? 7:46 Why did Eamon go to Europe to race? 9:25 What are Belgian Kermesse races? 11:41 How does racing in Europe differ from the US? 17:42 How to deal with negative racing 28:52 What are the best race-winning strategies, and how are they different? 41:29 How to learn from tactical mistakes 48:03 Do you need to change your power profile to be a successful racer? 58:34 What are Eamon’s future goals? 1:04:34 ---------------------------------------------------------------- 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/3kspxRv ---------------------------------------------------------------- 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/39z3Xq6 Train Together with Group Workouts: https://bit.ly/2PpkOEU Get Started: https://bit.ly/2QYoRsj ---------------------------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP ---------------------------------------------------------------- SUCCESSFUL ATHLETES 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

Santa Cruz Bicycle’s Keegan Swenson joins us to discuss how he recaptured the White Rim FKT and to discuss how pro athletes manage expectations over a multi-year development plan, how to maintain motivation and consistency, pedaling technique, bike tech and much more. ---------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Intro 0:00​ New TrainerRoad Android and iOS apps! 2:43​ TrainerRoad’s new Polarized Training plans! 4:28​ Adaptive Training update and common questions 6:10​ How Keegan Swenson recaptured the White Rim FKT 12:42​ What we can learn from how pro athletes manage expectations 50:11​ How to avoid low-quality foods during high training volume 1:11:37​ The biggest differences between the Santa Cruz Blur and Pivot Mach 4 SL 1:25:09​ How to choose the right length dropper post 1:27:05​ Why don’t cyclists use %FTP instead of power on their head units? 1:33:45​ How to keep your head warm on cold rides 1:34:48​ Should you estimate TSS for weight training? 1:37:34​ Which pedals are best for both road and MTB 1:49:36​ How to find the best width handlebar for mountain biking? 1:43:26​ How to maintain motivation and consistency through a season of training 1:57:05​ Keegan’s White Rim FKT Video - https://youtu.be/NIe9Fa8EI_M​ ---------------------------------------------------------------- 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/3kspxRv​ ---------------------------------------------------------------- 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/3rDGqLv​ Train Together with Group Workouts: https://bit.ly/3l5Gnpz​ Get Started: https://bit.ly/3bAqi87​ ---------------------------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP​ ---------------------------------------------------------------- SUCCESSFUL ATHLETES 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

You need fitness, strategy and luck to make the sort of move that wins a race, so how do you increase your chances of winning? We’ll dig into this, adrenaline’s effect on endurance performance, and into whether or not training yourself to perform in a sleep deprived state is worthwhile for endurance athletes. Tune into Episode 300 of the Ask a Cycling Coach Podcast now!------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE   - Is there benefit to training in a sleep-deprived state? 9:55   - Adrenaline’s role in endurance performance 35:44   -Update on TrainerRoad’s polarized training plans 56:02   - Responding in cycling/motorist conflicts 1:00:14   - Is there an ideal Q-Factor per body type? 1:10:42   - Nutrition and tool-carrying pro-tips 1:12:19   - What the hosts are best at in the training process 1:14:28   - What sort of rider-type is the best? 1:18:58   - How does training affect subsequent mental awareness? 1:27:03   - How to train for race-winning moves 1:42:38   -Live Q&A 1:58:05    ------------------------------------------------------------------ STUDIES MENTIONED IN THIS EPISODE (In order of appearance and discussion)   - Sleep deprivation and the effect on exercise performance. Vanhelder et al, 1989: http://bit.ly/38RkmWv -14:57   - Sleep or swim? Early-morning training severely restricts the amount of sleep obtained by elite swimmers. Sargent, et al, 2012: https://bit.ly/2OB5XXK -19:34   - The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men. Saner, et al, 2020: http://bit.ly/3cHxvCG -24:55   - Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise. Fullagar, et al, 2014: http://bit.ly/3qYd4X0 -26:20   - The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review. Kirschen, et al, 2018: https://bit.ly/3eNwhIz -27:47   - Additive protective effects of the addition of lactic acid and adrenaline on excitability and force in isolated rat skeletal muscle depressed by elevated extracellular K+. de Paoli, et al, 2007: http://bit.ly/3cIDIhF -43:23   - Adrenaline and the relationship between neuromatism, aerobic fitness and mental task performance. Zijderveld, et al, 1993: http://bit.ly/3luvgXf -54:57   - Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits, Mandolesi, et al, 2018: http://bit.ly/3lstHcA -1:29:29   - Mental fatigue impairs physical performance in humans. Marcora, et al, 2009: https://bit.ly/3eMGyVz -1:30:47   - Mental Fatigue Alters Cortical Activation and Psychological Responses, Impairing Performance in a Distance-Based Cycling Trial. Pires, et al, 2018: http://bit.ly/2OHQoNO -1:30:55   - Superior Inhibitory Control and Resistance to Mental Fatigue in Professional Road Cyclists. Martin, et al, 2016: https://bit.ly/3tBW4rD -1:31:32   - Self-regulation and depletion of limited resources: does self-control resemble a muscle?. Baumeister, et al, 2000: http://bit.ly/38Mhavl -1:31:44   - Dehydration and Rehydration. Kenefick, et al, 2012: https://bit.ly/3tv9zJl -1:33:16   - The Effects of Performing Mental Exertion during Cycling Exercise on Fatigue Indices. Barzegar, et al, 2020: https://bit.ly/3vxQeJs -1:38:41   - Effects of acute aerobic and resistance exercise on executive function: An ERP study. Wu, et al, 2019: http://bit.ly/3s3EGvy -1:40:42 ------------------------------------------------------------------   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/3kspxRv   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/3rDGqLv  Train Together with Group Workouts: https://bit.ly/3l5Gnpz  Get Started: https://bit.ly/3bAqi87    ------------------------------------------------------------------   SUCCESSFUL ATHLETES PODCAST   iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B   ------------------------------------------------------------------   Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725    ------------------------------------------------------------------ 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