Ask a Cycling Coach Podcast - Presented by TrainerRoad

Thank you to each and every one of your for tuning into the Ask a Cycling Coach Podcast every week. It means the world to us ❤️. It's been a hard year in many ways, but we hope training has helped you find balance and progress amidst challenge. Looking forward to more uncertainty in the year ahead, we hope you can apply what you've learned from this year and reach new heights in 2021. Happy Holidays and happy training from the Ask a Cycling Coach Podcast crew!

SARMS are banned substances surrounded by plenty of confusion, so what do we actually know about them? Tune in for a deep dive into SARMS, DIY nutrition products that are cheap and accessible, and how to reduce inflammation but still prioritize recovery.   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   What are SARMS, the side effects, and why are they illegal? 18:09 How much inflammation is too much and is it necessary to get faster? 39:49 Are antioxidants and NSAIDS bad for recovery? 50:01 Should you lick your heart rate strap? 1:10:55 How to use Plan Builder if you don’t have a race on your calendar? 1:12:47 Strength training without a gym 1:15:03 How to identify limiters 1:17:19 Ultra-distance training with short workouts 1:21:33 How to train for a Gran Fondo 1:23:37  DIY cheap nutrition options 1:27:25 Why we produce mucus when training 1:34:51 Does blackcurrant make you faster? 1:54:48   ------------------------------------------------------------------   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    ------------------------------------------------------------------    RESOURCES AND STUDIES REFERENCED IN THIS EPISODE   - Selective Androgen Receptor Modulators (SARMs) – What Athletes Need to Know - Recreational Use of Selective Androgen Receptor Modulators - FDA In Brief: FDA warns against using SARMs in body-building products - Resolution of inflammation: an integrated view - Adipo-Myokines: Two Sides of the Same Coin - Aerobic but not Resistance Exercise Can Induce Inflammatory Pathways via Toll-Like 2 & 4 - Pro- and anti-inflammatory cytokine responses to a 164-km road cycle ride in a hot environment - Adaptations to endurance training depend on exercise-induced oxidative stress - Nutrient Timing: A Garage Door of Opportunity? - TrainerRoad’s Plan Builder Feature - Prevalence of Rhinitis in Athletes: Systematic Review - Exercise-induced rhinitis: a common disorder that adversely affects allergic and nonallergic athletes - The prevalence and current opinion of treatment of allergic rhinitis in elite athletes - Dietary Anthocyanins: A Review of the Exercise Performance Effects and Related Physiological Responses   ------------------------------------------------------------------ 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

Are recovery drinks necessary if you are already topped off on carbohydrate, how to recover from overtraining, why stage races may be the best races to start with for beginners and much more in this episode of the Ask a Cycling Coach Podcast.   Find mentioned studies and products from this episode: TrainerRoad Forum   ------------------------------------------------------------------   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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   Intro and Updates 0:00 - 24:29 Are stage races bad for beginners?24:29 - 39:41 When to increase training volume 39:41 - 51:54 Do you need a recovery drink if you are “topped off” on carbs? 51:54 - 1:44:50 Pete’s thoughts on the Speeco Aero Breakaway handlebar 1:44:50 - 1:49:44 Tan wall tires: yay or nay? 1:49:44 - 1:51:01 Go-to nutrition products for the coaches 1:51:01 - 1:56:32 How to recover from overtraining 1:56:32 - 2:09:14   ------------------------------------------------------------------   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    ------------------------------------------------------------------    RESOURCES AND STUDIES REFERENCED IN THIS EPISODE   - https://www.mdpi.com/2072-6643/12/7/1948/htm - https://www.mdpi.com/2072-6643/12/5/1483/htm  - https://cyclingtips.com/2020/12/the-speeco-aero-breakaway-bar-is-ultrafast-and-ultra-weird/    ------------------------------------------------------------------ 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 best crank length for cycling and how does it affect your power, how to achieve mastery of cycling skills and is muscle soreness a requirement for effective strength training. All this and more in Episode 287 of the Ask a Cycling Coach Podcast.   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   How to know which skills to focus on• How to achieve mastery of a skill How to set effective goals• Insider tips to getting the most from TrainerRoad• How to measure your improvement with TrainerRoad• Is DOMS necessary to get benefit from strength training? Does crank length matter? What crank length is best?• How crank length affects your power output• How to pick the right crank length• Does mountain biking make you a faster road cyclist?• How COVID-19 has made us faster cyclists• Endurance training with limited time• Saddle bag or no saddle bag?• How to measure distance for indoor cycling• Why ramp tests use steps• Cold weather cycling tips   ------------------------------------------------------------------   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    ------------------------------------------------------------------    RESOURCES AND STUDIES REFERENCED IN THIS EPISODE   - https://www.trainerroad.com/blog/a-conversation-about-bike-fit-with-dr-andy-pruitt/ - https://www.trainerroad.com/blog/calories-and-power/    ------------------------------------------------------------------ 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

Post-workout recovery routines that make you faster, what to do when you are setting PRs before your goal event, how to find motivation to train and help motivate others and much more in Episode 286 of the Ask a Cycling Coach Podcast.   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   What to do if you’ve met your goals earlier than anticipated How to avoid burnout with junior athletes What changing your cycling cleat position will do How to always get the same cleat position Post-workout routines that make you a faster cyclist How pro cycling teams work• How to pick a training plan How to train for collegiate racing How to calculate calorie burn with cycling How to justify the risk of bike racing How to motivate others to train   ------------------------------------------------------------------   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    ------------------------------------------------------------------    RESOURCES AND STUDIES REFERENCED IN THIS EPISODE   - https://www.trainerroad.com/blog/a-conversation-about-bike-fit-with-dr-andy-pruitt/ - https://www.trainerroad.com/blog/calories-and-power/    ------------------------------------------------------------------ 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 low cadence more naturally efficient than high cadence, how to perform in high-pressure situations, the hosts’ favorite equipment choices and more in episode 285 of the Ask a Cycling Coach Podcast!   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   Is low cadence more efficient? How to avoid choking The hosts’ favorite tires Strength training during recovery weeks• What bottle cages are best?• How to pace a long time trial   ------------------------------------------------------------------   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    ------------------------------------------------------------------    STUDIES REFERENCED IN THIS EPISODE   ------------------------------------------------------------------ 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 get faster without a power meter, what a low heart rate actually means, a practical guide to Sweet Spot training and more in Episode 284 of the Ask a Cycling Coach Podcast!   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   What Nate learned at Lee McCormick’s clinic in Moab, UT How to make fire road descending less sketchy How to climb steep terrain on a mountain bike• How to recover from a concussion Getting faster without a power meter How much Sweetspot training is too much? How we made TrainerRoad’s Sweetspot Base plans What does low heart rate mean?   ------------------------------------------------------------------   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    ------------------------------------------------------------------    STUDIES REFERENCED IN THIS EPISODE   ------------------------------------------------------------------ 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 stay motivated after a loss, a deep dive on triathlon transitions, pacing climbs and bike splits and much more in this special episode of the Ask a Cycling Coach Podcast with Sika Henry! Sika's Successful Athlete's Podcast Episode: https://youtu.be/P4RKM2v4NhU Find mentioned studies and products from this episode: TrainerRoad Forum ------------------------------------------------------------------ ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEMTrainerRoad 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/33cAtM1• Train Together with Group Workouts: https://bit.ly/3i7niAd• Get Started: https://bit.ly/3mZTetS------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE• How to not go out too early • How to pace a long climb • Pacing a half-IRONMAN bike split • Swim drills and tips that make you faster • How to deal with losing • Process vs. Outcome goals • How to stay motivated after a loss • How to return from injury • A deep dive on triathlon transitions • How to get your wetsuit off • How to organize your gear in transition • Mounting and dismounting your bike • How to avoid GI distress for endurance athletes • Why you should train with race nutrition • Pre-race habits • How to stop getting so nervous before races------------------------------------------------------------------ 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 ------------------------------------------------------------------ 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 be a tough athlete, pro tips for the final kilometer of a race and why you lose most sprints, why you feel slower after a recovery week and much more with new guest host Ivy Audrain! Find mentioned studies and products from this episode: TrainerRoad Forum ------------------------------------------------------------------ ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEMTrainerRoad 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/33cAtM1• Train Together with Group Workouts: https://bit.ly/3i7niAd• Get Started: https://bit.ly/3mZTetS------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE• New guest host Ivy Audrain! • How to fix low back pain on the bike • How to pick a training plan for the Specialty Phase • How not to get boxed in during a sprint • Pro tips for the final kilometer of a race • Bunch sprint tactics • How to improve technical skills without racing • Why you feel slower after a recovery week • How mindset affects training • When to do a spindown calibration • Is a certain pedal stance correct? • Calories vs. carbs per hour • Cyclists and running • Jonathan’s Chilean walmart bike story • How to be a tough athlete • How to get better at longer intervals • How to train junior athletes • How to avoid choking------------------------------------------------------------------ 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 ------------------------------------------------------------------ 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 happens when you do high intensity efforts during base training, what it was like for Amber to be a pro domestique, and tips for beginner racers on their first year of racing and mountain bike stage races. Tune into Episode 281 of the Ask a Cycling Coach Podcast for this and more! Find mentioned studies and products from this episode: TrainerRoad Forum ------------------------------------------------------------------ ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEMTrainerRoad 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/33cAtM1• Train Together with Group Workouts: https://bit.ly/3i7niAd• Get Started: https://bit.ly/3mZTetS------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE• Off-season plans for the hosts • How to plan an off-season • First season tips for beginners • MTB stage race tips from Alex Wild • What it was like for Amber being a pro domestique • Warming up for Enduro and other short races • A guide to ERG mode • How often should you take the Ramp Test • Guide to getting strength training equipment • Training in bad air quality • Mid-ride bottle handling etiquette • Which power smoothing settings are best? • Do high intensity efforts ruin base training? • What is the goal of base training? • Can you race during the Base Phase? • Would you rather have a high FTP or sustainable power?------------------------------------------------------------------ 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 ------------------------------------------------------------------ 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