Ask a Cycling Coach Podcast - Presented by TrainerRoad

How much of a role do genetics play in your ability to sprint, how do you recover from a bad race performance, and should your nutrition change for late night workouts? Join us live for discussion on all of this and more in Episode 173 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Team Clif Bar won the USA Crits Team Competition! Alex Grant won Part City Point 2 Point! How to recover from a bad race performance How to regain confidence after a crash How much of your sprint capability comes down to genetics? How to decrease muscle mass with cycling Should you change your nutrition when working out at night? How to integrate training camps into your training plan Road bikes vs. aero bikes 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

Planning an entire year of training and racing can be intimidating, but it doesn't have to be. Episode 172 of the Ask a Cycling Coach Podcast will go over every detail you need to know before planning your next season. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   How a podcast listener won a 250mi MTB race What is the Bones to Blue Endurance Race? What Jonathan learned from racing enduro How to plan your race season Which training plan you should pick How to set goals for endurance athletes How to eat to reach your goals More training questions answered here: bit.ly/Training-Questions-Help-Center   ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS:   How To Become A Faster Mountain Biker: https://blog.trainerroad.com/how-to-be-a-faster-mountain-biker/ Nokia Body Cardio Wifi Scale: https://health.nokia.com/us/en/body-cardio Scratch Rescue Hydration: https://www.skratchlabs.com/collections/drinks/products/hyper-hydration-mix?variant=813593229 Osmo Nutrition Preload: https://osmonutrition.com/product/preload-hydration-for-men/   ----------------------------------------------------------------------------------------------------------------   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

3x Olympian, 15x National Champion, Multi-time BCBR Champion and all around MTB legend Geoff Kabush (Yeti Cycles, Maxxis, Shimano) joined us to answer your questions on maintaining race fitness and motivation, equipment choices and technique, and a funny story that involves Chinese olympic basketball player Yao Ming. Tune in and enjoy! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Are aero bars beneficial in gravel racing? Is gravel racing just a marketing scheme? How Geoff maintains fitness throughout the year Keeping motivation throughout each year of racing Racing and training as an aging athlete Why Geoff has become such a great technical rider Pre-riding the Continental EWS Northstar course How do you assess an upcoming technical section of trail? What would Geoff change for Dirty Kanza next year? Advice on riding muddy conditions Cadence comparison on mountain vs. road Having confidence and controlling traction with your front tire Tire discussion with Geoff Geoff's opinion on the new Fox StepCast 34 mountain bike fork Why is Di2 so beneficial for mountain bike racing? Geoff's tips and tricks for racing the BC Bike Race More training questions answered here: bit.ly/Training-Questions-Help-Center   ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS:   Race Analysis: Dirty Kanza 2018 with Geoff Kabush: https://blog.trainerroad.com/race-analysis-dirty-kanza-2018-with-geoff-kabush/ How To Become A Faster Mountain Biker: https://blog.trainerroad.com/how-to-be-a-faster-mountain-biker/    ----------------------------------------------------------------------------------------------------------------   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

Nate had a day of ups and downs at Leadville, but did he get his sub-9 hour goal? Coach Chad and Jonathan will review Nate's performance, debate whether altitude training masks are effective or not, and dig into how pelvic tilt affects power output. Join us live for Episode 170 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   What went right and what went wrong at Leadville for Nate Why Leadville is so hard to pace What Chad and Jonathan learned about crewing The podcast hosts next big event Do altitude training masks work? The science behind altitude training How does pelvic tilt affect power output? More training questions answered here: bit.ly/Training-Questions-Help-Center   ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS:   BiKnd Jetpack Bike Bag: https://www.biknd.com/jetpack-fs1000319   ----------------------------------------------------------------------------------------------------------------   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

Peak fitness is the end goal, but what actually happens to your body when you peak? We covered this, the different ways you can improve VO2 Max supplements vs. whole foods and much more in episode 168 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Nate's Leadville Preparation - The best way to hold your phone during workouts - How to inject tubeless sealant without clogging your valve stems - Do you have to change up your workouts to get faster? - Why progression is the most important principle to getting faster - A deep diving on "peaking" - What happens to your body when it peaks? - How long can you maintain peak fitness? - Are standing desks actually bad for athletes? - What is the best way to improve VO2 Max? - Whole foods vs. powders and supplements for recovery nutrition - Why dehydration isn't always bad for cyclists - How big of a difference 2lbs make on a climb. 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

Every cyclist wants to burn fat, but it's more complicated than low intensity riding. Join us live for deep dives on fat burning, testosterone in cycling, and Chad's favorite books in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE How to burn fat with cycling What is “spot-burning” for fat? What is the difference between visceral and subcutaneous fat Why food matters more than training for fat burning What role intensity plays in losing weight How insulin and sugar affect fat loss Why athletes have a surprisingly complex time with weight control Testosterone and cyclists Is hormone replacement therapy banned for cyclists? Why taking testosterone is cheating Natural ways to increase testosterone production What effect sleep has on testosterone Should cyclists always avoid weight gain? How cyclists can ad weight that helps make them faster Why cyclists should strength train Why sugary drinks can be bad for cyclists The difference between hydration during a race and recovery What is osmolality and why you should keep track of it Which nutrition products optimize hydration How mountain bikers can improve their pacing Why mountain bike races start so hard How to train your body to start races hard Coach Chad's favorite books 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 a discussion on how to break through fitness plateaus, how people do VO2 Max intervals wrong, and a tactics discussion on how to win a bike race without a team. Episode 166 of the Ask a Cycling Coach Podcast is coming right up! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Race analysis of Tahoe Trail 100 Why getting stuck behind slower riders may be a good thing How to deal with hot weather in a race What to do if your FTP is not increasing When it's good to be a heavier rider Why power to weight ratio isn't everything How to lose weight and get more fit Why maintaining fitness can be tricky to measure Why all Training Stress is not the same Why you could be doing VO2 Max intervals wrong How VO2 Max work can improve aerobic and anaerobic stores Why excessive heat isn't a good match with intense training How to implement heat training into your plan How heat training can help performance at altitude How to fuel for 24 hour races How to win a bike race without a team How tactics change when you don't know your competition Does carb loading make you gain fat? How to fit more training into less time How long should a pull last? 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

We're taking your questions on today's podcast to come up with the beginner's guide to bike racing. Join us live and let us know what you wish you knew when you started out, or what you still don't understand about the nuanced world of bike racing. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Nutrition, pacing and equipment strategies for Tahoe Trail 100 How to get into bike racing Which type of bike racing is best for beginners? How to find a group to ride with? How fast should you be before signing up for a bike race? Why bike skill is more important than fitness for new racers How to save energy in a race What category should you race? Should new racers compete in Elite and Masters categories? How to upgrade categories in USAC Why ketosis isn't a practical solution for cycling Drills to make you a faster sprinter A pre-race checklist for new racers How to find a nearby bike race Should new bike racers get a one-day or annual USAC license? Pre-race nutrition for bike racers The first thing you need to do when you arrive at a bike race Should you warmup before a bike race? Should you carry spares and tools during a bike race? What tire pressure is best for road racing Why lubing your chain before you ride is a bad idea Do you need to warm up on the trainer before a race? What it means to "hold your line" How close do you have to ride to people in a pack? How to know when you are in the draft How long should you pull during a bike race? Why racing in the rain isn't that scary Should you just sit in during your first bike race? Why getting dropped in a bike race is not a failure How to know when you should upgrade categories Tips for racing in a small field Which type of mountain bike race is best for beginners What are the rules for passing in mountain biking? What bike is best for beginner mountain bikers? What category should you race when transferring disciplines? Why you should never look back when you hear a crash How to pin your number like a pro Do heavy riders need to train differently than light riders? Should beginner riders use flat pedals or clips? 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

Six months of preparation has led to this 40k TT State Champs Recap. What we did wrong, what we did well, what we plan on changing moving forward, and your questions on tactics, naps and Leadville. Join us live for Episode 164 of the Ask a Cycling Coach Podcast! ----------------------------------------------------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   Our takeaways from 40k TT State Championships How to pace a windy time trial How you should warmup before a time trial Pre-race nutrition for time trials Why you should always check your bolts How we would change our bikes without UCI rules To drink or not to drink Is carb loading more effective with liquid? Why cyclists should be taking naps How to get rid of a rider from a group Are the flats harder than the climbs at Leadville?   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 40k TT is right around the corner, and for this episode of the podcast we've assembled every detail of our equipment, nutrition and strategy for you, along with a look at what makes pros better than amateurs and whether weight loss always makes you faster or not. Tune in and join us live! ----------------------------------------------------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   What makes pros better than amateurs Two different ways to race a crit What we learned from the Carson City Off-Road Hardtail or full suspension: which is best? How Coach Chad is avoiding cramps Suspension setup tips for mountain bikers Our final preparations for the 40k TT How to choose between helmets for a time trial Do vents make a helmet slow? Why a disc wheel might not be faster Aerobar setup tips for time trials What data fields to show during a race? What to eat before a short time trial? Should you not eat breakfast before a race? How to pace a time trial perfectly   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