Ask a Cycling Coach Podcast - Presented by TrainerRoad

Dropping weight while raising power, making peak fitness last for multiple races and recovering properly are all very difficult ideals for a cyclist to achieve. Episode 183 will explore how to discover and push your limits for each of these ideals.  ----------------------------------------------------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE New TrainerRoad features! Nate’s race plan for 24 Hours in the Old Pueblo Coach Jonathan’s lofty goal & annual plan How to taper for ultra-endurance events How to return to training after time off How to get better at steep climbs Is it possible to lose weight and gain power at the same time? How recovery workouts aid in nutrient absorption More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------------   LINKS MENTIONED IN THE PODCAST   Strength Training for Cyclists: 5 Exercises to Integrate Into Your Cycling Training Plan: https://www.youtube.com/watch?v=HqmwjwTcOY8 5 Stretches Every Cyclist Should Know: https://www.youtube.com/watch?v=YXblSdMtMKY How to Become a Faster Mountain Biker with Lee McCormack: https://www.youtube.com/watch?v=-GAaheigvgg Withings / Nokia | Body+ - Smart Body Composition Wi-Fi Digital Scale with smartphone app, Black: https://www.amazon.com/Nokia-Body-Composition-Wi-Fi-Scale/dp/B071XW4C5Q/ref=sr_1_3_a_it?tag=trainerroad-20&th=1   ----------------------------------------------------------------------------------------------------------------   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

Justin Thomas is a Masters XC National Champion who shifted focus to a Cyclocross National Championship in 2017. Tune in and bring your questions as we dig into what it took to be nationally competitive in CX, how it differed from MTB, and how he balanced training, career and family responsibilities. ----------------------------------------------------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE Friend of the Podcast Payson McElveen wins Singlespeed World Championships! Follow up on Kona interviewee performances Takeaways from training block in Kona New Calendar updates! Justin Thomas interview More training questions answered here: bit.ly/Training-Questions-Help-Center   ----------------------------------------------------------------------------------------------------------------   LINKS MENTIONED IN THE PODCAST   FLO Cycling - Tire Pressure: http://flocycling.blogspot.com/2014/09/flo-cycling-tire-pressure.html Garmin Radar: https://buy.garmin.com/en-US/US/p/518151 Throwback Thursday: Justin Thomas’ Unique Road to Masters Nationals in His Reno Hometown: https://www.cxmagazine.com/justin-thomas-2018-reno-masters-cyclocross-nationals-sabbatical Cannondale SuperX: https://www.cannondale.com/en/USA/Bike/ProductDetail?Id=5e5935ab-cc1d-429b-8d31-5bea42b468dd&parentid=undefined Zipp 303 Tubulars: https://www.zipp.com/wheels/303-firecrest---tubular-disc-brake/# Stages Power Meter: https://store.stagescycling.com/stages-power-meters Justin’s CX Warmup workout: https://www.trainerroad.com/cycling/workouts/184631-pahrah Feedback Sports Omnium Over Drive Portable Trainer: https://www.feedbacksports.com/shop/omnium-portable-trainer/ Skratch Labs Fruit Drops: https://www.skratchlabs.com/products/sport-energy-chews  ----------------------------------------------------------------------------------------------------------------   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

Michael Stanek is a young athlete with a background in Freestyle BMX, of all things, but more impressive is how he managed to qualify for Kona amidst 80 hour weeks and night shifts while finishing his Residency. Listen in to find out how Mike accomplished this and how he arrived at having such a detailed race plan. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE  Where Michael Qualified and what his times were  Michael's claim to fame  Flats vs Clipless pedals in BMX  How to go faster on the swim. It's not all about fitness in the water  How to improve swimming technique  Does pacing come naturally when you start training for running?  Visor, sweatband, or hat during the run?  Avoiding cramping during an endurance event  Michael's bike setup  Aero road helmet vs TT helmet for Kona  Michael's power goals for Kona  Nutrition on the run vs on the bike  Training for triathlon while going through residency. How is that possible?  Making the decision to take out a workout or not  Day before nutrition for Kona  Can you have a beer or two before a race and not be effected?  Using electrolyte tablets in your water before a race  Is pizza the night before a race a good idea?  Protein sources for a vegetarian triathlete 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

Wes Thompson grew up racing motocross and surfing the eastern coast of Australia but never had any formalized training in any of the three disciplines of triathlon. It's easy to assume that Kona qualifiers are all blessed with natural talent or have decades of experience in one or more disciplines, but Wes is an example of tireless hard work and sacrifice. Tune in to learn how this father of two and multi-business owner has become a genuine age group threat. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE  Wes Thompson - background  How Wes manages his career, family, and training  How to split up swim, bike, and run workouts  Wes's FTP, weight, and height  Wes has a rough first race at Kona a couple of years ago  What changes Wes has made from previous Kona experiences?  How to use sweat test results  How nutrition changes from bike to run during an IRONMAN  Wes's bike set up  What to wear on your head during the run, if anything  Where Wes Qualified  What Wes's hydration plan is for his race  What is Wes going to eat the day before the race?  Wes's breakfast plans for race morning  Wes's transition strategy  Wes's thoughts on walking during the run  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

A 09:26:42 finish earned David Nicholls a slot at this year’s @ironman World Championship. To hear how this first-time Kona qualifier trained and set expectations for Saturday, listen to the latest special episode of the Ask a Cycling Coach podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Where David Nicholls qualified Equipment check with David Nicholls How to choose between a triathlon shoe vs a regular cycling shoe Balancing work, family, and training How to balance bike, run, and swim training for an IRONMAN Cutting certain workouts to prioritize work and/or family How to avoid injury as a triathlete How do triathletes manage their nutrition? Why would you get yourself off of caffeine before a big race? Dealing with heat and humidity when coming from a different environment How to use a sauna for heat training How to gauge your time for Kona How to make transitions quick and efficient Pacing for the bike split in an IRONMAN Pacing for the marathon in an IRONMAN 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

A top 20 AG finish at the IRONMAN World Championship is exactly what TrainerRoad user Tony weeks has his eyes set on. Behind that ambition is a lot of preparation. We dug into how Tony trained, his equipment, and strategy for Saturday's big race in our latest special podcast episode. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Where did Tony Week Qualify? Balancing family, work and training Adjusting a plan's workouts based on how you are feeling. Tony's bike setup Why did Tony chose a different helmet for Kona? Can you run a disk wheel in Kona? What is a swim skin? What Tony has learned from past Kona races Nutrition for Kona What is "special needs" on an IRONMAN course? Can a High Fat Low Carb diet work for Kona? What does Tony eat during the run? 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

Episode 177 of the Ask a Cycling Coach Podcast is going to be a fun one! 24 Hours In The Old Pueblo registration is closed and it's time to strategize on endurance team racing, we'll discuss creative ways to stay cool on the bike, and the proper way to train your body to absorb more training stress. Join us live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   24 Hours in the Old Pueblo Should I train for a specific climb in a specific race? Should I follow low volume plans before mid volume plans? How to cut a base phase short Is starting young an advantage in cycling? How to hold your head in the TT position Ways to stay cool on the trainer 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   ----------------------------------------------------------------------------------------------------------------   LINKS MENTIONED IN THE PODCAST   Ride with the Coaches in Kona: https://forum.trainerroad.com/t/kona-2018-rides-meetups-discussion-etc/2288 24 Hours in Old Pueblo: https://epicrides.com/events/24-hours-in-the-old-pueblo/event-guide/ Maxxis Aspen Tire: https://www.maxxis.com/catalog/tire-280-140-aspen Lasko Pro Performance Fan 4900: https://www.amazon.com/dp/B001DNGSCM/ref=cm_sw_r_cp_api_i_w2n7AbGZ5YEQ7?tag=trainerroad-20   ----------------------------------------------------------------------------------------------------------------   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

Detailed show notes and discussion at forum.trainerroad.com/t/cx-road-endu…coach-176/1297 ---------------------------------------------------------------------------------------------------------------- A discussion on cyclocross, road enduro, block periodization, heart rate, nutrition and more, all in Episode 176 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - New TrainerRoad Forum ( Forum.TrainerRoad.com ) - TrainerRoad kits now available! - New TrainerRoad Calendar - TrainerRoad Pricing Updates - Peter Stetina's Sierra Prospect - Best tires for grass cyclocross courses - Why starts don't always matter in cyclocross racing - Ride with the coaches in Kona! - When should you not train in the aero position - How to peak twice in one year - What is block periodization, and how should you use it? - Should you skip pedaling drills? - Why your heart rate stays high after a hard start - How to fuel early morning workouts - Do support crews make racing unfair? 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

5x Olympian Katerina Nash joined us live from Interbike in front of a studio audience for a deep dive on cyclocross. Tune in and learn from one of cycling's most successful athletes! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Drills for Cyclocross Racing Choosing tires for specific CX Courses Using Running to get in shape for CX Season Changing your training from MTB season to CX season Nutrition for endurance races vs. a CX race What to eat for breakfast prior to a race What’s the best dinner the night before an endurance XC Race Daily eating habits to be a high level endurance athlete How do you pace for a CX Race Step through or step around when dismounting in a CX Race? What breaks to use when dismounting in a CX Race 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 live for today's episode of the Ask a Cycling Coach Podcast! We'll review a list of scenarios you can keep ready to manage every race situation, discuss whether ice baths are effective or not, tell you which body fat scales you can trust, and much more. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Live podcast party during Interbike! What to do if you get stung by a bee in a race Why is your bike uncomfortable on the trainer? How to select ideal races How to analyze course profiles What tactics to expect for different course profiles Do ice baths help recovery and performance? How aggressive should you be in a race? How to maintain a cool head in race scenarios Why do you get a cough after hard training or racing? Are body fat scales inaccurate? More training questions answered here: bit.ly/Training-Questions-Help-Center   ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS:   Knog BC554Bell Link: https://www.knog.com.au/oi-bike-bells.html Tanita BC-554 IronMan Body  Composition Monitor: https://www.tanita.com/en/bc554/ Nokia Body Cardio Wifi Scale: https://health.nokia.com/us/en/body-cardio   ----------------------------------------------------------------------------------------------------------------   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