The Time-Crunched Cyclist Podcast by CTS

OVERVIEWStephanie Howe, PhD is our go-to source for no-nonsense, evidence-based nutrition guidance. She doesn't abide fads or pseudoscience and has no allegiances to sports nutrition or supplement companies. An elite ultramarathon runner who won Western States, CTS Coach, and the provider for CTS Nutrition Coaching services, Stephanie works with cyclists, runners, triathletes, and more. In Episode 243 of "The Time-Crunched Cyclist Podcast", Stephanie and Coach Adam Pulford discuss the fundamentals of sports nutrition for training, misconceptions about eating sugar, how the recent "max carbohydrate" trends apply to Time-Crunched Athletes, and more.TOPICS COVEREDWhy athletes shouldn't be afraid of consuming sugar during exerciseIngredients to look for in sports nutrition productsAdjusting calorie/carbohydrate intake by exercise intensityNutrition for endurance days vs. interval/competition daysGut training: what it is, why it's good, how to do itWhat to eat in the 24 hours before important training/competitionHydration recommendations for training/competitionWhy you should carry both water and sport drinkASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCEShttps://stephaniemariehowe.com/about/https://trainright.com/nutrition/HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Discover how much fatigue athletes can handle without sabotaging recovery and progress. Dive into essential training metrics, such as Acute and Chronic Training Load, to optimize performance. Learn the significance of training stress scores and how they relate to rest. Understand the critical balance of stress and recovery, especially for those returning from injuries. Coach Adam Pulford shares data analysis techniques to fine-tune workouts and prevent overtraining, helping you achieve your fitness goals.

Training zones can be confusing, especially with different systems defining ‘Zone 2’ uniquely. The discussion highlights the differences between the 3-Zone and 7-Zone training systems, revealing how they impact performance. The hosts delve into the significance of aerobic decoupling as a measure of conditioning and offer practical advice for athletes. Personalized training strategies are emphasized, showing how individual testing can optimize performance and adapt training methodologies to each athlete's needs.

OverviewWe love checking out what the pros are riding, but "normal" riders aiming to finish the Leadville 100 MTB in under 9 hours or under 12 hours have different needs on race day. Ten-time LT100 finisher, coach, and author Jim Rutberg talks with 3-time finisher Adam Pulford about the best bikes, equipment choices for the 2000+ riders behind the race leaders. And, since they're both coaches, they throw in a bunch of training, nutrition, and race strategy tips as well.Key topics in this episode:Challenges of Leadville 100 courseIs Leadville a drop-bar bike course?Best Bike Setup for Leadville 100How much suspension do you need?Bottles or hydration pack?What about a hardtail MTB?Wheels and Tires for Leadville 100Crank length for mountain bikingMTB, Gravel, or Road shoes and pedals?Training and Nutrition tips for Leadville 100LINKS5 Race Bikes from the 2022 Leadville 100 - PinkbikeTech Week – Bike & Tire Guide for the Stages Cycling Leadville Trail 100 MTBRoundup: The mountain bikes of Leadville - VeloXC vs Trail Bike Geo: Trail vs cross-country mountain bikes: Which is right for you? | BikeRadarASK A QUESTION FOR A FUTURE PODCASTGuestJim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram.HostAdam Pulford has been a CTS Coach for nearly 20 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWHow do you know if your threshold value or FTP or the training zones you calculated from your field test or lab test are correct? The best way is to conduct a Verification Workout! Coach Adam Pulford walks you through his go-to verification workout and reveals how it can tell you if your training zones are set too low, too high, or just right.TOPICS COVEREDHow to tell if your threshold test was any goodCoach tips on training zonesThe FTP Verification WorkoutWhat to look for from a verification workoutHow to adjust training zones if necessaryScaling the Verification Workout for beginnersWhen in doubt, here's what to doASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Dive into the world of cycling field tests as different methods are explored for measuring fitness. Learn about the pros and cons of popular tests like the 20-Minute FTP, Ramp Test, and 2 x 8-Minute Test. Each test has its unique applications—perfect for both novices and seasoned cyclists. Discover how to update your training intensity effectively and find out which test suits your goals best. There’s a treasure trove of insights for anyone looking to enhance their cycling performance!

Alison Jackson, a two-time Olympian and Paris-Roubaix winner, shares her journey from Olympic inspiration to becoming a cycling sensation. She discusses finding motivation through playfulness and the importance of maintaining curiosity. Alison reveals techniques for overcoming training challenges and emphasizes the role of community support in inspiring oneself and others. Her insights on balancing seriousness with fun in athletics create a refreshing perspective on achieving greatness, making this an engaging listen for aspiring athletes.

Virtual racing can be an exciting addition to training, but it’s crucial to use it wisely. Discover how to decide between a virtual race and a planned interval workout. Learn the common mistakes to avoid when incorporating virtual racing into your training plan. The podcast highlights the importance of balance, emphasizing both high-intensity sessions and the need for recovery. Gain insights on effectively integrating platforms like Zwift into a structured program without risking burnout.

Joe Friel, a legendary endurance coach and author known for books like "The Cyclist's Training Bible," shares invaluable insights for cyclists of all levels. He discusses the power of a high-performance mindset and how to balance training with career and family. Joe delves into the crucial difference between overtraining and overreaching, emphasizing the importance of recovery. He also highlights the necessity of strength training for both time-crunched and aging athletes, offering tips on customization and race readiness.

Discover the myth surrounding high-intensity intervals and Zone 2 workouts. Training intensities can actually complement each other, enhancing performance rather than hindering it. Learn about the importance of diverse training methods for overall fitness improvement. The podcast dives into the science of energy sources during exercise and the principle of progressive overload. It's a fresh take on optimizing endurance training for athletes of all levels, encouraging a balanced approach to workouts.