Ask a Cycling Coach Podcast - Presented by TrainerRoad

Our 200th episode of the Ask a Cycling Coach Podcast will feature discussions on happiness and performance, how to understand and overcome your performance limiters, how training changes your body at a cellular level, and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   How to use a lack of race fitness to your advantage New race analysis videos: sag climbing and descending What beet juice actually does for performance How to overcome fitness blocks How to do a fair self-analysis of your cycling potential Why muscle fiber composition isn't a strict determinant of performance How training changes our body at the cellular level A guide to strategic decision making in race situations How to recognize changes in wind How to know if you should abandon a race plan or stick to it Why a faster cadence is almost always a better solution for climbing How long does it take to lose the benefit of a warmup? Why and how you should calibrate your power meter every ride Is sparkling water bad for performance? How being happy makes you faster Why you shouldn't get out of the saddle toward the end of the TrainerRoad ramp test More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------------   THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST   Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.   Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast   ----------------------------------------------------------------------------------------------------------------   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   Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans   ----------------------------------------------------------------------------------------------------------------   FOLLOW TRAINERROAD   Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Pacelines, normalized vs. average power, balancing cravings with race weight, allergies and more. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Flying vs. driving to races • How your warmup affects your race • How to manage expectations as a Type A bike racer • Why big racers can be good in hilly races • Mental illness and endurance athletics • How long should you pull in a paceline? • Effective ways to organize a paceline • How you should change your nutrition for different race durations • Why average power is used for PRs instead of Normalized Power • How Normalized Power works • How to time shifts perfectly when sprinting or out of the saddle • How allergies affect performance • Do antihistamines make you slower? • How to train for TTs if you are a triathlete • How to overcome cravings • How to find your ideal weight ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Attacking vs. tailgunning, how to transition from the trainer to race season, elevation training, pre-workout supplements for cyclists and more. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How Nate and Coach Jonathan used team tactics to win a criterium • A guide to Tailgunning • How to use a team to block breakaways • The controversial topic of relieving one's self on the bike • The effects of mental stress on your performance on the bike • How long do the benefits of elevation training last? • Transitioning from the trainer to race season • The goal of brick workouts • How cyclists can use brick workouts • How your job affects your fitness • How to train if you don't have any specific goals or races • Helmet choices for XC racing • How to train your one-minute power • Are pre-workout supplements good for cyclists? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Join us for Episode 197 of the Ask a Cycling Coach Podcast! We'll be covering stretching, strength, yoga and their unique effects on cycling, race selection and tactics during the Base Phase, how your commute can make you a faster cyclist, and taking your live questions. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Our race analysis videos are live What Nate learned racing back to back days What are the rules of free laps in races? Are "training" races just an excuse? Can you race during the Base Phase? What "opener" workouts are best What to do the day before a race Are indoor trainers bad for carbon bikes? Why is Yoga good for cycling? Why is static stretching bad? How your commute can make you faster How to time a training camp for maximum benefit More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------------   LINKS MENTIONED   Race Analysis Videos: https://www.youtube.com/watch?v=ZZTrkdMcji8&list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD K-Edge Garmin/GoPro Mount: https://k-edge.com/shop/computer-mounts/garmin-mounts/gopro-garmin-combo-mount/ Specialized Rib Cage II bottle cage: https://www.specialized.com/us/en/s-works-carbon-rib-cage-ii/p/156508?color=228073-156508    Specialized Zee Cage II bottle cage: https://www.specialized.com/us/en/s-works-carbon-zee-cage-ii--left/p/156377?color=230356-156377 Aero Deep Dive in the Specialized Win Tunnel: https://blog.trainerroad.com/aero-deep-dive-in-the-specialized-win-tunnel-ask-a-cycling-a-coach-188/ The Sprinter's Gap: https://www.youtube.com/watch?v=BPVkf2HsTg4 Carpathian Peak +2: https://www.trainerroad.com/cycling/workouts/108188-carpathian-peak-2 Clark: https://www.trainerroad.com/cycling/workouts/1264-clark Mary Austin -1: https://www.trainerroad.com/cycling/workouts/447926-mary-austin-1 GP Lama YouTube Channel: https://www.youtube.com/channel/UCbcwZ8hm18GK6on_S_CgmFA Mayo Clinic: https://www.mayoclinic.org/ Forum on being sick all the time: https://forum.trainerroad.com/t/im-sick-all-the-time-10-courses-of-antibiotics-in-the-last-15-months-please-help/6031 Dirty Kanza with Geoff Kabush: https://blog.trainerroad.com/race-analysis-dirty-kanza-2018-with-geoff-kabush/ Whoop: https://www.whoop.com/ ----------------------------------------------------------------------------------------------------------------   THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST   Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.   Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast   ----------------------------------------------------------------------------------------------------------------   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   Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans   ----------------------------------------------------------------------------------------------------------------   FOLLOW TRAINERROAD   Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad    Strava Club: www.strava.com/clubs/TrainerRoad

Not many teams know more about breakaways than Clif Bar Racing, and their status as USA Crits Champions Lap Leader Champions backs that up. Tune in as we go over every aspect of how to start, manage and successfully execute a breakaway. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Introduction to Clif Bar Racing What is a break away?  How to decide to start a breakaway  How hard do you go during a breakaway? Strategic tactics for your breakaway What to do when your breakaway attempt isn't sticking  How to "sell" your attack  Team dynamics of a breakaway  Do you share the work evenly in a group breakaway  How to read your competition  Out of sight, out of mind  When do you want to get out of a breakaway?  Common mistakes in a breakaway  Should you attack into the wind?  Team tactics when there is a breakaway  "You never want to be the guy who makes the second to last move"  More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------------   THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST   Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.   Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast   ----------------------------------------------------------------------------------------------------------------   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   Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans   ----------------------------------------------------------------------------------------------------------------   FOLLOW TRAINERROAD   Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad    • Strava Club: www.strava.com/clubs/TrainerRoad

Our Athlete Interview series allows us to sit in on an interview with Coach Chad and an athlete as they plan the year ahead or review race performances. Sonya Looney is a 24-Hour Solo World Champion, multi-time National Champion, and legend in the ultra-endurance and stage racing MTB scene. She joined us at 24 Hours in the Old Pueblo to share what she does to train, prepare and execute at a world-class level. Tune in, get faster, and follow Sonya's racing on her social channels @sonyalooney1 and through her podcast, The Sonya Looney Show. • Interested in appearing in the Athlete Interview series? Apply here: www.trainerroad.com/podcast • More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, interview special guests, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

In this episode of Race Analysis, the 24 Hours in the Old Pueblo team reviews their performance at the Epic Rides team relay MTB race, sharing what they did well, what they could do better, and specific tips for this wildly popular race. ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Forum: https://forum.trainerroad.com/t/the-24-hours-in-the-old-pueblo-thread/11728 ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

A deep dive on rest and recovery for athletes, getting into the specifics of motorpacing and why it is a good training tool, and why short Zone 2 workouts are more valuable than you think. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to travel like a bike racer • Are short Zone 2 workouts important or just filler? • How to fit training into a busy schedule • What is a typical schedule like for the podcast hosts? • Why you should try motorpacing • What is the point of motorpacing • What is the difference between rest, recovery and taper weeks? • How to get the most out of recovery weeks • Why it's so hard to return to training • How to adjust your training if your goal event is delayed? • What effect does a mid-workout break have on your fitness? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Yeti Rambler 1 gallon jug: www.yeti.com/en_US/drinkware/ra…ug/YRAMONEJUG.html • Feedback sports bike stand: www.feedbacksports.com/product/rakk-black/ • Rain Bag by SciCon: us.sciconbags.com/products/shop-by…rs/race-rain-bag • Zipp Triathlon Bag: www.zipp.com/accessories/detail.php?ID=30035 • Zone 2 Forum Post: Are there any benefits to short Z2 workouts? • Amy’s Lentil and Vegetible Soup: www.amys.com/our-foods/organic-…til-vegetable-soup ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

What actually happens to your body when your FTP increases. sprinting mistakes you are probably making, our 24 Hours in the Old Pueblo strategy and more all in Episode 195 of the Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   How to handle a disapointing race How aggressive should you be in a race? How to make Tail Gunning easy Positioning tips for races Common beginner sprinting mistakes Travel tips for race weekends Our 24 Hours in the Old Pueblo race strategy What happens to your body when your FTP increases? Common pitfalls of cadence drills If you are short on time, should you adjust intensity or duration? More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------------   LINKS MENTIONED IN THE PODCAST   TrainerRoad Youtube Channel:  https://www.youtube.com/trainerroad Nates Race File for Cat 4 Cal Aggie Race:  https://www.trainerroad.com/career/nate/rides/49020084-cal-aggie-cat-4-2nd-place-guy-who-won-the-pro-field-in-my-mtb-race-2-weeks-ago-beat-me-in-the-sprint- 24 Hours in Old Pueblo:  https://epicrides.com/events/24-hours-in-the-old-pueblo/event-guide/ Schwalbe Racing Ray Tire:  https://www.schwalbetires.com/Racing_Ray_HS489 Schwalbe Racing Ralph:  https://www.schwalbe.com/en/offroad-reader/racing-ralph.html Maxxis Aspen:  https://www.maxxis.com/catalog/tire-280-140-aspen Light & Motion Bike Lights:  https://www.lightandmotion.com/product-category/bike-lights/ SIS Beta Fuel:  https://www.scienceinsport.com/beta TrainerRoad Reviews:  https://www.trainerroad.com/reviews Calendar Export:  https://forum.trainerroad.com/t/calendar-update-calendar-export/10778 Intro Workout:  https://www.trainerroad.com/cycling/workouts/438549-intro-workout-smart Elite Quick Motion Rollers:  https://www.elite-it.com/en/products/home-trainers/rollers/quick-motion Tacx Neo 2:  https://tacx.com/product/neo-2-smart/ CycleOps Hammer:  https://www.cycleops.com/product/hammer Wahoo Kickr: https://www.wahoofitness.com/devices/bike-trainers/wahoo-kickr-powertrainer   ----------------------------------------------------------------------------------------------------------------   THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST   Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.   Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast   ----------------------------------------------------------------------------------------------------------------   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   Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans   ----------------------------------------------------------------------------------------------------------------   FOLLOW TRAINERROAD   Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad    Strava Club: www.strava.com/clubs/TrainerRoad

Join us live for a discussion on whether intermittent fasting is good for endurance training, how to use lab test data to improve performance, why Sweetspot training is so hard and much more. Episode 194 is live this Thursday at 8:00am Pacific! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   How Nate won an MTB race in the Expert Category What we learned at a mountain bike skills clinic Why cross-training doesn't always help you get faster What Jonathan and Chad learned from a weeklong backcountry skiing training camp How to plan for multiple races in one day Tips to get upgrade points Does intermittent fasting work for cyclists? Are fasted workouts considered intermittent fasting? Why intermittent fasting is so misunderstood Is laboratory testing actually useful? What your VO2max data means for performance How to use body fat and resting metabolic rate data Why Sweetspot training is so hard More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------------   LINKS MENTIONED IN THE PODCAST   How to Become a Faster Mountain Biker: https://www.youtube.com/watch?v=-GAaheigvgg Race Analysis videos: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD Dr. Jason Fung's website: https://idmprogram.com/ The new TrainerRoad Reviews page: https://www.trainerroad.com/reviews Search for DEXA on our SoundCloud channel: https://soundcloud.com/search?q=trainerroad%20dexa Carpathian Peak +2 workout: https://www.trainerroad.com/cycling/workouts/108188-carpathian-peak-2   ----------------------------------------------------------------------------------------------------------------   THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST   Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.   Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast   ----------------------------------------------------------------------------------------------------------------   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   Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans   ----------------------------------------------------------------------------------------------------------------   FOLLOW TRAINERROAD   Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad