Ask a Cycling Coach Podcast - Presented by TrainerRoad

• Is commuting bad for training? • How does swimming affect rest and recovery? • Do short workouts do anything for long distance racing? • Does pushing a heavy gear make you faster? • How to figure out what gearing you need • Does baking soda make you faster? • How Xterra training differs from typical triathlon training • How to train for Lotoja • How to taper for an event • How to maintain cycling fitness while training for a marathon • How to clean your drivetrain • Does giving blood hurt performance? • Do you need a fan when training in a cold environment?

• Is caffeine a performance enhancing drug? • What drugs are and aren't allowed for cyclists? • Can marijuana make you a faster cyclist? • Does sugar intake affect aerobic fitness? • Will a gel nullify the effects of a fasted ride? • Is a z2 ride ruined by intervals? • How to get extra out of your intervals • Whose voice is behind the workout text? • Does splitting a long ride into two separate rides change its effect? • Is it better to train in your aero position or upright? • How to know if you are training too much • How to transition from race season to base season • Is it normal to feel like you are slower when starting training after time off? • Is it better to prolong the base phase if you want to lose weight?

• Can you replace a workout with a commute? • Does commuting count? • Does an espresso shot negatively impact my morning workout? • Are power zones different than heart rate zones? • Which is best, power or heart rate? • If you have to skip a workout, how do you choose which workout to skip? • Is it bad to train more than prescribed? • How to not get dropped • How to improve your climbing • Why do different apps give me different power readings? • How does TrainerRoad calculate Normalized Power (NP)? • How to do single leg drills without clipless pedals • Should you skip pedaling drills? • Are rollers bad for your training? • Which type of workouts should you do on rollers? • Bike setup changes that warrant a new FTP test • Fasted training explained • Should you eat sugar on every ride? • How to lose weight during base training

• How to fix tight hips for cyclists • What is dry needling? • How to use your off-season wisely • Should you use a mountain bike on a cyclocross course? • How to plan a season of mountain bike racing • Which is tougher: east coast or west coast? • How to train for XC • How to plan your training for cyclocross • Sweet Spot or Traditional Base? • High intensity or low intensity for base training? • Is it bad to ride hard on the weekends during base training? • How to integrate weight training with your cycling • Are there any benefits to alcohol for performance? • What is polarized training? • How to avoid burnout • Bulletproof Coffee Recipe • What does ‘grass fed’ actually mean? • Nate’s steel cut oats recipe • How to make oatmeal in a rice cooker. • What type of oatmeal is best for performance? • Should athletes use margarine? • Is it possible to get different FTP test results using different formats? • Which testing format is best for time trialists? • The difference between FTP and stamina • Can you hold your FTP for 60 minutes • How mental fortitude affects your performance • How Bad Do You Want It - https://www.amazon.com/How-Bad-You-Want-Psychology/dp/1937715418 • How to adjust to avoid jet lag for athletes • How to avoid the downsides of flying for athletes • Why North American mountain bikers aren’t as fast as Europeans • Should you skip your workout when you’re sick? • How to know if you should skip a workout or adjust the intensity • How to minimize the effects of a sickness • How to train for a hilly IRONMAN course • How to pace an IRONMAN • Is it normal to see your heart rate increase every interval? • What does an increased heart rate mean? • How to prepare for a stage race • What is the best way to train for ultra endurance racing? • How to train for the Hoodoo 500 • How much fitness will you lose in four weeks of no training? • How to come back after an injury

• Should you not train with sore muscles? • Is soreness a sign of fatigue? • How to reduce soreness • How to train for a stage race • Is it best to train for a TT or the road race in a stage race? • Does non-alcoholic beer hurt recovery? • Can you skip base training? • How to know if you have a good aerobic base • How to train for two peaks in one year • How to train for an IRONMAN with road racing • Can you use TrainerRoad outside? • How to follow a TrainerRoad workout outside • What is the best workout for a half ironman and a full ironman • Do you need to replicate your goal event in training? • Is just doing one workout efficient? • How to use one power meter on different bikes • The easiest power meter setup you can get • Do larger riders need different training plans? • Training for clydesdales • Racing strategy for clydesdales • How to save energy during a criterium • How to know which category you should race • Will training on a cyclocross bike not transfer to a road bike? • How bike geometry affects your training • What is the difference between a cyclocross bike and a road bike? • What makes a good road racer? • How to prepare yourself physically and mentally for a road race • Road racing strategy • How to become a great road racer

• Jonathan's Deux North Everesting Challenge Recap • How to pace a long ride • What type of nutrition to bring on a long ride • What type of lights to use for an overnight ride • Bike setup for 24 hour rides • What it takes to climb 30,000' • How demanding is a double century • How do you stop without brakes? • Single leg drills with a single-sided power meter • Are cadence/technique drills mandatory? • What data matters most for mountain biking? • Is power relevant for mountain biking? • Alternatives to FTP to measure progress • How can you tell if your getting faster • Is a 1x drivetrain good for road riding? • Are the gaps between gears too big on a wide range cassette? • How to plan a whole season of training • What to do if you have excess time between now and your event • How to adjust your training plan if you don't have enough time to do a full Base, Build, Specialty • How to change your training plan if you are preparing for multiple peaks • What effect does a mid-ride break have?

• Everesting Attempts • Is a decline in LTHR bad? • How to use heart rate most effectively • Advantages and disadvantages of smart trainers • Are speed sensors useful if you have a GPS? • Training blocks for cyclocross racers • How to incorporate racing into your training plan • How to balance training stress and recovery • What's the difference between rest and recovery? • How to adjust your training plan for aging athletes • Which supplements should you use to aid recovery? • Recovery tips • How to make the most of your rest days

• Kona recap • IRONMAN World Champs • How Andy Potts crashed • What it's like to catch a bike • Spotify playlists for Coach Chad and Coach Jonathan • How to return to racing after pregnancy • Bike handling drills • Activities and habits that make you a better rider • How to practice barriers for cyclocross • What to do when riding through sand • How to improve your corner speed • How burping affects your heart rate • How to avoid a late season fade • Is it normal to see your left / right balance fluctuate? • Should you go back to base training in the off season? • What is ketosis? • Is a ketogenic diet good for cycling?

• The aerodynamic research and testing process explained • What depth wheels should you use? • How to know what tire width to use • Does tire width vary from rider to rider and bike to bike? • What tire pressure is best? • Which tire is the most aerodynamically efficient? • Which tire has the least amount of rolling resistance? • How does a cross wind affect a bike? • How to set up your bike for cross winds? • What to look for in a set of wheels • What to look for in an aero bike

• Cyclocross racing update • Racing two races in one day • What to learn from the pros about cyclocross • The best gearing for cyclocross • How to build the ultimate CX bike • Dropper posts on cyclocross bikes • How to set up a cyclocross bike for road riding • How to deal with delays in resistance on a trainer • Can sweat ruin your bike? • Why are longer efforts hard for some riders? • How to adjust your workout if an interval is too hard • How long should your offseason be? • Training while traveling • What to do if your training isn't translating to the road • Marginal gains for time trials • Mental fortitude and how it affects performance • Does a rough road surface make you more tired? • What causes cramps? • How to follow a TrainerRoad plan outdoors