The Time-Crunched Cyclist Podcast by CTS

Topics covered in this episode:Alison and Mari's favorites for the Tour de France Femmes avec ZwiftWhere you can catch Mari and Alison covering the TDFF during the raceUpdate on the effects of Alison's recent injuriesThe training and riding Alison and Mari do around Aspen, Colorado, while covering the TDFF avec ZwiftTips for short (1-2 week) trips to higher elevations with your bikeASK A QUESTION FOR A FUTURE PODCASTGuests: Alison Tetrick and Mari HoldenBorn and raised on a ranch in California, Alison Tetrick is an NCAA tennis player turned biochemist turned professional cyclist and storyteller and free-range entrepreneur. She is a traumatic brain injury survivor after a crash in a professional race, and although the bike almost took her life, it also saved her life. She is passionate about creating opportunity, education, and access to cycling for all through scholarships and community engagement. Working with Zwift, she works on brand strategy and marketing to advocate for equality in not only women’s cycling but so much to #WATCHTHEFEMMES. She believes sports can make a powerful difference to change the world and continues to do the work to make a difference. Alison is a #CTSAthlete coached by Adam Pulford. US Bicycling Hall of Fame inductee, Mari Holden won a UCI Time Trial World Championship and Olympic Gold medal, along with six USA National Cycling Championships. Mari is now using her professional and personal experience to create an environment for others to achieve their goals. Her community and professional work include her time on the Board of Directors at USA Cycling and as the cycling representative to the US Olympic Committee from 2000-2008. She was the USA Cycling Women's Road Coach and worked as a CTS Coach. Mari was a CTS Athlete during her cycling career.Links:Mari - https://www.instagram.com/msmariholden/ Alison - https://www.instagram.com/amtetrick/ WeDÜ - https://wedu.team/blogs/the-moveHostAdam Pulford has been a CTS Coach for more than 13 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

Topics covered in this episode:Question #1: How to train in the weekdays between race weekends?Recovery and going into the next race weekend fresh is the top priorityOne mid-week ride should incorporate intervals similar to the race-prep training you completed before the current racing blockSample weekday schedule includedQuestion #2: Can running be incorporated into Time-Crunched Cyclist training programs?Yes. For TCC, running can be a time-efficient way to target aerobic development. Caveat: If you're new to running or run infrequently, be very conservative with the effort level and duration.Question #3: How to train upper body to prepare for rough surfaces in gravel and mountain bike races?ASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 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

 Do you struggle with optimizing your midweek workouts for better weekend group rides? Coach Adam Pulford explores the nitty-gritty of interval training, distinguishing between steady intervals and on/off intervals. He discusses how to structure your workouts based on your goals - whether it's personal fitness or improved event performance. And when it comes to staying with the group and riding strong in the group ride, Coach Adam shares tips that range from workouts to strategy and nutrition/hydration. Topics covered in this episode:Question #1: Steady Intervals vs. "Punchy" or "On/Off" Intervals?How "time in zone" differs by how it's accumulatedAiming for performance: start with steady intervals and add shorter, punchy intervals closer to your event.Aiming to stay fit: research says both structures work, so mix them up in a way that keeps you engaged.Question #2: How do I stop getting dropped at the group ride?Identify your limiter. If getting dropped early when it first goes hard, perhaps anaerobic capacity is the limiter. If getting dropped late in the ride, more likely aerobic endurance or durability are limiters.It's not all about power. Make sure your drafting and pacing skills are honed. Pay attention to fueling. In group rides, people sometimes eat and drink less because of riding in a pack. LinksArticle:HIIT vs Steady State Intervals on Aerobic & Anaerobic Capacityhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657417/TABATA:https://www.lisajohnsonfitness.com/wp-content/uploads/2013/06/ACSM-Poster-OLSON-2013-PDF.pdfTabata: it’s a HIIT!https://journals.lww.com/acsm-healthfitness/fulltext/2014/09000/TABATA__It_s_a_HIIT_.6.aspxElite Athletes  https://onlinelibrary.wiley.com/doi/10.1111/sms.136273 week study, total time controlled, 13x30s vs 5min VO2 no increase in 20min power, but increase in anaerobic powerASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 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

Topics covered in this episode:Defining "quality" in training (Hint: quality training can happen at any intensity)Can you sit in a hot car instead of a sauna for heat training? (Hint: Please don't)Alternative and safe heat acclimation protocols Why heart rate is not effective for measuring intensity for short effortsPerformance markers to use during short (<60 seconds) hard effortsWhy Maximum Heart Rate changes with ageASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 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

Topics covered in this episode:Prioritize fitness before obsessing on tire choice, etc.Training intensity distribution for epic endurance eventsWhy VO2 max matters for ultra eventsBenefits of building durability through Zone 3/Tempo/Low Threshold workTaper tantrums and going in to the race freshTrain for the technical aspects of adventure racesWorking on training that can't measured (skills, techniques, mental fortitude) improves performances that can be measuredRace day fueling to access your fitnessHydration packs vs. bottles in epic eventsASK A QUESTION FOR A FUTURE PODCASTGuest: Maddison RussellMaddison Russell has been an endurance athlete for over fifteen years. He started as a competitive runner throughout high school and a few years racing club collegiate at Indiana University. From there, he got onto a bike and has been a dedicated cyclist ever since, with a focus on gravel and road racing. He graduated from Indiana University with a major in Exercise Science, and minors in Coaching and Psychology. HostAdam Pulford has been a CTS Coach for more than 13 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

Topics covered in this episode:What is sodium bicarbonate (baking soda) and what does it have to do with athletic performance?How has bicarb been used to improve performance historically?How athletes can improve performance with bicarb supplementation. Limitations and value proposition of bicarb supplementationDrawbacks and risks associated with bicarb supplementationWhat kind of workouts and competitions are well suited for bicarb supplementation and which are not?ASK A QUESTION FOR A FUTURE PODCASTGuest: Jason KoopJason Koop is the Head Coach of CTS Ultrarunning, author of "Training Essentials for Ultrarunning, 2nd Ed", creator of the "Research Essentials for Ultrarunning" monthly newsletter, and host of "The Koopcast" podcast. He is one of the most sought-after coaches in ultrarunning, and for many years he was the CTS Coaching Director in charge of coaching education and ongoing mentoring of CTS Coaches across all sports. Find Jason on Instagram, Twitter, or his website: https://jasonkoop.com  HostAdam Pulford has been a CTS Coach for more than 13 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.Links2020 Study on Individualization of Sodium Bicarb Ingestion: https://rgu-repository.worktribe.com/output/855283/is-individualization-of-sodium-bicarbonate-ingestion-based-on-time-to-peak-necessaryMeta Analysis: https://link.springer.com/article/10.1007/s40279-021-01575-xAsker Jeukedrup Summary: https://www.mysportscience.com/post/sodium-bicarbonate-cheap-and-effectiveRedBull Study with PR Lotion: https://training.tower26.com/training-tips/red-bull-study-pr-lotion-amp-power-outputListen 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

Looking to conquer the heat during your next race? Today's episode shares valuable strategies for heat acclimation to help you perform at your best in hot and humid conditions like Ken, who's preparing for an August race in Augusta, Georgia. From saunas and hot baths to steam baths and heat exposure, we've got you covered with a range of techniques for both active and passive heat training.We also uncover the differences between how men and women respond to heat acclimation and provide specific protocols for each gender, including a primer method for women in their low hormone phase. Moreover, we discuss the benefits of heat acclimation and how to maintain it by using sauna protocols every other day and doing high-quality training sessions in the cooler parts of the day. So tune in and get ready to beat the heat in your next race!Topics covered in this episode:Active vs. passive heat trainingBenefits and limitations of active heat trainingActive heat protocols (with Zone 2 endurance training)Passive heat training (with purposeful workouts)Recommended duration and frequency of heat exposuresWomen-specific considerations for heat trainingWhen to schedule heat training ASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 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.LinksBeat the Heat: https://www.drstacysims.com/blog/beat-the-heatDealing with Heat: https://bikerumor.com/physiology-and-nutrition-dealing-with-the-heat/Hot Bath and Performance: https://www.mysportscience.com/post/2016/06/15/hot-bath-and-performance-practical-guidelinesResearch on Application of HA: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422510/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

Key topics in this episode:General nutrition guidelines for endurance cyclingNutrition differences for dynamic vs. steady cycling events (e.g. road/crit vs. gravel/ultraendurance)Fueling and hydration tips for short vs. long vs. ultra distancesRoles of intensity, temperature, distance, and technical courses on nutrition and hydration strategiesTips for eating and drinking while riding on unstable surfacesCarrying food vs. aid station stop strategies during gravel racesASK A QUESTION FOR A FUTURE PODCASTGuestJason Siegle has quietly become one of the top cycling coaches at CTS and in the cycling coaching profession. As an athlete he was a professional mountain bike racer and road racer. He has been a CTS Coach for more than 10 years, working with a diverse set of athletes that range from beginners to professionals. One of Jason's higher profile athletes is Olympian and NBA Hall of Fame inductee, Reggie Miller.HostAdam Pulford has been a CTS Coach for more than 13 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

Questions and topics covered in this episode:How can I improve sleep quality and stop waking up multiple times per nightCan I split a 4-hour ride into two 2-hour rides or should I keep it one long rideHow can I increase flexibility in my low back and hips for improved bike fitDo the principles of training density apply outside of cycling-specific training?ASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 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.LinksEpisode 135 on Training DensityCoach Jason Koop's article on Training DensityEpisode 123: Off-the-Bike Training: Body, Brain, and Breath Training with Erin Carson 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

Key topics in this episode:What is a Zone 2 plateau?What's happening when CTL and Ramp Rate flatten?How long does it take for a Zone 2 plateau to develop?What to do once you plateau from Zone 2 training?ASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 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