Ask a Cycling Coach Podcast - Presented by TrainerRoad

What muscle fiber type is best for cycling, how do you influence it, and how much of it is genetic? We’ll cover this as well as pro cyclist data and why many athletes don’t share it, how to race in dangerous circumstances and manage crashes and much more in Episode 316 of the Ask a Cycling Coach Podcast! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 0:13 - Jonathan’s learnings from National MTB National Championships 5:41 - Nate is racing again! 39:04 - Why pro cyclists don’t share data 42:47 - A deep dive on muscle fiber composition for cyclists 54:11 - Race-day focus tips 1:20:33 - Publishing data insights from TrainerRoad’s data-set 1:23:52 - Do gels replace aid stations? 1:29:16 - Do recovery shakes get nullified by post-ride meals? 1:31:55 - How to mitigate risk in criterium racing 1:46:08 - How to avoid crashes in a criterium 1:52:23 - Why are cyclists so susceptible to broken collarbones? 1:55:21 - How to learn to crash safely 1:57:46 ---------------------------------------------- RESOURCES MENTIONED IN THIS EPISODE - The muscle fiber type-fiber size paradox: hypertrophy or oxidative metabolism? - Plasticity of human skeletal muscle: gene expression to in vivo function - Human soleus muscle: A comparison of fiber composition and enzyme activities with other leg muscles - Adaptations of skeletal muscle to prolonged, intense endurance training - Mechanical Plasticity: Skeletal Muscle Adaptations - Strength and muscle adaptations in heavy-resistance-trained women after detraining and retraining - Human single muscle fibre function with 84 day bed-rest and resistance exercise - Muscle fiber typology substantially influences time to recover from high-intensity exercise - Muscle fiber typology is associated with the incidence of overreaching in response to overload training ---------------------------------------------- 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

This week, we have a very special episode of the Ask a Cycling Coach Podcast! We caught up with 10 professional mountain bikers to learn how they prepared for the MTB National Championships in Winter Park, CO. Learn how these athletes prepared for high elevation, what nutrition plan they’re following for the race, much more all covered in this week’s Ask a Cycling Coach Podcast! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Welcome to a very special episode! - Athlete Introductions - How did you prepare for altitude? - Did you do anything special to prepare for this course? - Did you taper for this race? Was it different than you would taper for a typical race? - What’s your nutrition plan for race day? - What unique equipment choices did you make or are planning on making for this race? ---------------------------------------------- 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

Does metabolic efficiency change at different intensities, when do you choose to mark a rider or go solo and make them chase, how to increase your sustained power abilities and much more all covered in this week’s Ask a Cycling Coach Podcast! ----------------------------------------------  TOPICS COVERED IN THIS EPISODE - Carrying momentum while cornering in a group 15:53 - Does metabolic efficiency change at different intensities? 36:27 - The hosts’ thoughts on the start of the 2021 Tour de France 1:06:58 - Sodium Loading 1:15:10 - Should motor pacing and group rides be excluded from KOMs? 1:18:18 - A practical way to gauge VO2max capabilities 1:22:23 - Improving sustained power 1:27:24 - When to mark a rider or go solo 1:36:12 - Live Questions 1:48:15   ----------------------------------------------  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

Welcome to the podcast that’s dedicated to making you a faster cyclist, the Ask a Cycling Coach Podcast presented by TrainerRoad. I’m Coach Jonathan Lee and each week on this podcast we answer the questions you submit to make you a faster cyclist. I’m joined by a rotating cast of coaching and pro athlete co-hosts including our Head Coach Chad Timmerman, retired World Tour Pro cyclist Amber Pierce, and many others as we share what we’ve learned while researching your questions throughout the week. If you are just now finding the podcast, you can join us live on YouTube every Thursday at 8:00am Pacific for the latest episode, and for past episodes, I recommend listening to the most recent episode and working your way backward through the catalog. To submit questions to the podcast and get all of the helpful links, go to https://www.TrainerRoad.com/Podcast. If you are interested in discussions with actual researchers performing scientific research in the world of endurance performance, check out our Science of Getting Faster Podcast, and if you want to hear inspiring stories of athletes just like you, tune into our weekly Successful Athletes Podcast as well. Links for those podcasts can be found below in this episode description, at TrainerRoad.com/podcast, and wherever you listen to podcasts. Finally, if you want to start training with cycling’s most effective training system, head over to TrainerRoad.com and sign up today. We’re excited to have you as a listener and look forward to helping you get faster! ---------------------------------------------- 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 

Topics covered include VO2max affecting FTP, heart rate variations among athletes, riding in aggressive groups, racing strategies, and the impact of dominant teams. Plus discussions on cadence and aerodynamics, adaptive training, and cycling gear tips.

Taylor Lideen, the winner of the 357 mile Unbound XL gravel race, joins us to talk about how he trained for such a massive race, his nutrition and equipment choices, how he executed on race day, as well as his tips for endurance athletes and a discussion on the intersection of mental health and endurance sport. Follow Taylor on Instagram: https://www.instagram.com/tlideen  ---------------------------------------------- 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

How to reach and maintain peak fitness for as long as possible, how many all-out efforts does a rider have each year, how to use elevation training and heat training to get faster and much more in Episode 311 of the Ask a Cycling Coach Podcast! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 0:03 - How long can you sustain peak fitness? 3:52 - How to prioritize events and why it’s important 6:22 - How to perform well year-round 11:01 - How much of peaking is physical vs. mental? 12:46 - Why chronically maintaining a caloric deficit can be dangerous 30:01 - How to fuel recovery rides? 36:11 - How to balance food choices and getting enough calories 47:02 - What impact do team kits have on race tactics? 1:13:12 - Can heat training replace altitude training? 1:17:31 - How to use elevation training to get faster 1:22:46 - Do you have a finite number of “all-out” efforts? 1:31:05 - Is there a cost to overshooting your power targets when training? 1:38:05 - Live questions and answers 1:48:53   ---------------------------------------------- BLOG ARTICLES MENTIONED IN THIS EPISODE - Cycling for Weight Loss: How to Lose Weight Through Cycling - https://bit.ly/3gaw1T0 - Conquering Disordered Eating with Alex Sandilands - https://bit.ly/3cdrvSw - Heat Training and Endurance Performance with Dr. Chris Minson - https://bit.ly/3cimbxg   ---------------------------------------------- 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

Whether it’s elevation, heat, technicality or just an abnormally strong field, going the extra mile to make sure you are ready for your goal event can make a big difference. Tune is as we discuss this, as Amber shared what she is learning about pregnancy and cycling, and as Pete shares tips on mid-ride nutrition in Episode 310 of the Ask a Cycling Coach Podcast. ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Pregnancy and cycling - How big rides make you faster - Mid-ride nutrition guidelines from Pete - How to decide between liquids, gels, and solids - MTB vs. Road position - Why seat tube angle is so important for tall riders - Should you wear gloves when training indoors? - How to wear your bibs on the indoor trainer - Individual Leg Drill tips - Outside Workout tire setup for MTB - What to expect at the Escape from Alcatraz triathlon - How to prepare for a goal event with different circumstances than your training ---------------------------------------------- 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

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