The Time-Crunched Cyclist Podcast by CTS

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.

Explore the art of balancing training and recovery for peak cycling performance. Discover when to push through fatigue versus when to prioritize rest. Learn about strategies for freshening up before key sessions and how to schedule structured tapers. Find out how to incorporate recovery into your annual training plan, ensuring you hit your goals feeling your best. Coach Adam Pulford shares insights from nearly two decades of experience to help you optimize your cycling journey.

Overview:You are an athlete. Yes, you. Even if you don't always feel like one. Even if you're not as fit as you'd like. Being an athlete is part of your identity and who you are. It influences your priorities, eating behaviors, sleeping choices, and even your relationships and career decisions. Athlete, coach, parent, and journalist Pam Moore joins Coach Adam Pulford to delve into the power of athlete identity and how leaning into it can improve all aspects of your life and performance. Topics Covered In This Episode:Defining athlete identityOccupational therapy insights on athlete identityHow athlete identity changes with life transitions (kids, jobs, marriage, etc.)Maintaining athlete identity when life gets busyAdapting athlete identity with advancing ageHow shame affects athlete identityHow self compassion improves longevity in sport/trainingGuest:Pam Moore started out as an Occupational Therapist before committing to her passion for writing and becoming a journalist. A regular contributor to The Washington Post, her work has also appeared in Time, The Guardian, and Runner’s World, Bicycling Magazine, and for well-known brands like Peloton. She earned a certification as an Intuitive Eating Counselor.Show Links:Pam Moore's WebsitePam's Podcast Real Fit — Pam MooreASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 14 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

Pam Moore, an intuitive eating coach and journalist known for her contributions to major publications like The Washington Post and Runner’s World, shares her insights on the transformative power of intuitive eating. She discusses how to embrace mindfulness in eating, recognize bodily cues, and reframe the approach to nutrition, moving away from tracking calories. Pam emphasizes the importance of fostering a healthy relationship with food to enhance athletic performance and mental well-being, encouraging listeners to prioritize satisfaction and self-awareness.

OVERVIEWShould you perform your interval efforts at the beginning or end of your workout? In most cases, doing hard efforts early, when you are freshest, increases power output and time-at-intensity for those intervals. In this episode, Coach Adam Pulford provides the rationale behind this structure and shares the three specific scenarios when he has athletes ride in Zone 2 for most of the ride and execute hard efforts at the end.TOPICS COVEREDWhy you should do intervals in the first third of your workout.How early intervals improve Zone 2 training effect afterwardIntervals at the end for competition specificityIntervals at the end for fatigue resistance training/durabilityInterval timing advice for Time-Crunched AthleteASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESWorkout & Interval Structure: Decoding Interval Workouts: How to determine the number and duration of intervalsThe Science of Training Your Durability and Fatigue Resistance: https://youtu.be/8-RRwmlErDI or https://www.buzzsprout.com/813266/episodes/15275108 Fatigue Resistance Training and Testing: https://youtu.be/556YzqceA9E or https://www.buzzsprout.com/813266/episodes/15507165 Knowledge is Watt: DURABILITY: THE FOURTH DIMENSION OF ENDURANCE PERFORMANCE: 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

Join ultrarunning expert Jason Koop, Head Coach of CTS Ultrarunning, as he shares his insights on meaningful goal setting and athlete-coach collaboration. He challenges traditional forecasting methods, suggesting that granular annual plans can sometimes hinder progress. The conversation dives into the emotional aspects of recovery from injury and coaching elite athletes, emphasizing the balance between outcome and process goals. Koop also highlights the power of personal goals in driving intrinsic motivation for both coaches and athletes.

Overview: Coach Renee Eastman joins Adam Pulford to provide wisdom, guidance, and actionable tips for thriving through the week between Christmas and New Year's. For some, it's an opportunity for a big training block (e.g., Rapha's Festive 500). Others struggle to train at all because of family trips. And still others get anxious about indulging in holiday meals. Renee and Adam have common-sense tips for all these scenarios and more. Topics Covered In This Episode:Strategies for Time-Crunched vs. Time-Rich AthletesWill taking two weeks off hurt your fitness?Alternative exercises that count for trainingHealthy perspectives on Holiday eatingAre week-long fitness challenges a good idea?How to execute a week-long challenge if you chooseGuest:Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.Show Links:Renee Eastman bio: https://trainright.com/coaches/renee-eastman/Instagram: https://www.instagram.com/renee.eastman/?hl=enDetraining Effects Prevention: A New Rising Challenge for Athletes - PMC (PDF) The Effects of Detraining on Cardiovascular Parameters in Distance RunnersVacations: Remarkably Valuable for Athlete Fitness and Life-Balance The Rapha Festive 500Detraining Episode: https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000583323375ASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 14 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

OVERVIEWWarmup routines change based on the physical and mental demands of a competition or training session. There are general rules of thumb like, "The shorter the race the long the warmup", but Coach Adam Pulford dives deeper and describes exactly how long to warm up on the bike and with what range of intensities, along with dynamic activities cyclists can do off the bike - or in the start corral - to compete or train at your best. TOPICS COVEREDWarm up rules of thumbThe Short warmup (7-10 minutes)Medium warmup (20 minutes)Long warmups (30-45 minutes)Example: Long warmup before hard training (25-30 minutes)Example: Race warmup (45 minutes)Example: Alternative short race warmup (20 minutes)Dynamic Warmup and Activation ExercisesDo Masters athletes need a longer warmup?Creating a good dynamic warmupTime-Crunched Warmups and Race Start CorralsASK A QUESTION FOR A FUTURE PODCASTRESOURCESEXAMPLE Warm up before hard Training: ~25-30min10-15min of easy endurance spinning3x1min FastPedals (high cadence, moderate power) with 1min RBI, spin easy for 2-3min then move on to2x20s openers with 2-3min RBIBuild into your main set, and have at it! Good for a 90min session with hard, zone 4+ intervalsEXAMPLERace Warm Up: 45min10-15min of easy endurance spinning3x1min FastPedals (high cadence, moderate power) with 1min RBI2x4min Threshold efforts with 3min RBI2x20s openers with 2-3min RBI5-10min easy spinningEXAMPLE Simple Race Warm Up: 20min7-10min easy endurance spinning 3min build from Tempo to Threshold2min easy 1x20s Opener3-5min easy spinning LINKSNSCA General and Specific Warm Up Golden Rule of Running: Never Skip the Warm-upHOSTAdam 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

OVERVIEWSometimes your exercise heart rate seems higher than normal for a given power output and perceived exertion. Beyond the standard variables that affect heart rate, like caffeine, dehydration, anxiety, and fatigue, there are other training and nervous system related factors that may elevate exercise heart rates for a few days or up to two weeks. Coach Adam Pulford examines three common scenarios that can temporarily jack up your exercise heart rate. TOPICS COVEREDWhat influences heart rateScenario 1 - first indoor trainer sessionHeat training for indoor cyclingScenario 2 - time away from trainingHow to mitigate elevated HR issues when returning to trainingHeat exposure to mitigate elevated HRScenario 3 - long steady rides vs. hilly ridesHR response to cold vs. heatMTB Tip - using hrTSS to evaluate technical terrainASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESEvidence and possible mechanisms of altered maximum heart rate with endurance training and tapering - PubMedDo You Have An Elevated Heart Rate After Exercise? Here's WhyEffects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional StudiesUnlocking Peak Performance: Heat Training Science with Lindsay Golich (EP #214)Autonomic Nervous System: What It Is, Function & Disorders Recovery from sauna bathing favorably modulates cardiac autonomic nervous system - ScienceDirectHOSTAdam 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