Ask a Cycling Coach Podcast - Presented by TrainerRoad

The dust has settled and Coach Chad, Jonathan and Nate share their final thoughts on Singletrack 6. Topics covered in this episode: - How to travel to a race on a budget - The effects of a concussion - How to recover from a concussion - Ideal bike setups for cross country racing - What is the best bike for technical XC racing - How to decide between a hardtail or full suspension MTB - What your pace has to do with cramping - How to ramp TSS for a stage race - Marginal gains for Hydration Packs - Does heat training pay off? - Daily pacing for a stage race - The logistics of a stage race - Tire choices for the interior of BC - Should you use a hydration pack for XC racing? - Marginal recovery gains during a stage race - How to recover from a stage race - How MTB recovery differs from road recovery

Stage 5 of Singletrack 6 took an unexpected turn. Tune into this super quick episode to see what we learned. Topics covered in this episode: – Maintaining focus even when the trail is easy – Why you should never feel ashamed of walking a technical section

The Queen Stage is in the books! Only two stages left of Singletrack 6, but does Jonathan have two stages left in him? Topics covered in this episode: • Using a power meter for mountain bike racing • How to deal with blisters on your hands from mountain biking • Why you are getting flat tires • Using the experience of smart trainer on the trail • The aggressive demands of an XC Stage race • How to know when to back off and let a group go • Trusting your strengths on race day • Stage 5 preview

Stage 3 was the highest stage yet and nearly 100% singletrack, and Coach Chad is back! Topics covered in this episode: • Big pre-race breakfast or constant snacking: which is best? • Pacing in a fast group • How to adjust your race strategy for a bad start position • Things to consider when receiving info about a course • How to manage fear in a race • Avoiding flat tires in rocky terrain • How to know when to back off and let a group go • Trusting your strengths on race day • Stage 4 preview

Stage 2 started hard and remained technical throughout with plenty of riders being caught out by rugged terrain and technical climbs. Topics covered in this episode: • How to manage a hard start in a race • Dealing with dusty conditions • Regrouping after a mid-race setback • How to carry momentum in technical terrain • How to pass and get passed on singletrack • A trick to help you gain time on climbs • How to provide good rider support • Chad's plan for cramp management • Stage 3 preview

Stage 1 is done & dusted, and it left its mark with some serious shake-ups moving forward. Topics covered in this episode: • How not to start a race • Is pushing hard for position early in a race really worth it? • Making steep climbs manageable • Things to remember in technical descents • How did Nate's tire choice end up? • How to tackle steep and loose descents • How to change your mental state mid-race • The host's nutrition strategies • Managing cramps, and how to avoid them • Stage 2 preview

• Upcoming daily podcasts! • How training for a technical MTB race is different • How to overcome fear on a mountain bike • Different ways to taper for a race • The best way to fly with your bicycle • How to plan transportation for your stage races • How to recon a foreign route from afar • What tires should you pick for Singletrack 6 or a technical MTB race • How to know if you should carry a hydration pack or not • What are tire plug kits? • Conditions you should monitor for a stage race • How to plan meals & nutrition for a stage race • How to pace a 6-day stage race

• Why maple syrup could be good mid-ride fuel • Pacing a mountain bike TT • How to manage performance on a hot day • Why even XC riders should go ride lifts at a bike park • How to fit training into a busy vacation • The UCI tire width rule that you need to know about • Are night lights keeping you from recovering? • Should you train during high ozone warnings? • Are goosebumps a bad sign when training? • The daily schedules of Nate, Chad and Jonathan • The pros and cons of racing in combined category races • How to read a race and know your competition • How to get upgrade points for your next race

Take a deep dive into heat training to learn how it can make you a faster cyclist in hot and cool conditions. - How much does heat affect cycling performance? - What temperature is ideal for heat training? - How to control the temperature of your training environment - Is it better to heat train in humid or dry environments? - How sweating cools your body and how to increase your sweat rate - Should you train at a lower intensity in the heat? - How heat training improves performance - Can heat training improve VO2max? - How to make your sweat more efficient - Hormonal benefits of heat training - Does a post-ride sauna session have the same effect as heat training? -How long do the effects of heat adaptation training last?

• Why do you want to eat more during rest days or weeks? • Should recovery rides feel hard? • Why are you not good at long climbs? • Bike setup, pacing and technique to make you a faster climber • What is the best way to increase short power? • Is peak power what matters most in a sprint? • Omniums vs. stage races • Omnium strategy • How to fuel during a stage race • Does needing to get out of the saddle mean your workout is too hard? • When is it okay to sprint in the saddle? • How to learn as much as you can while watching the Tour de France. • Is riding zone 2 while watching the tour a waste of time? • Should your workouts be as hard as your races? • Why do you burn more calories when you get fitter?