The Time-Crunched Cyclist Podcast by CTS

Key topics in this episode:How 'training density' - the way we concentrate or spread out rides - affects training stimulus and adaptation.Comparisons of Tues/Thurs/Sat vs. Tues/Wed/Thurs vs. Sat/Sun workout patterns.Best training pattern for time-crunched criterium and road racers.Best training pattern for time-crunched gravel and mtb marathon racersAre long rides about building fitness or about experiential learning?Should Time-Crunched Cyclists stick to the plan or take advantage of epic days with friends? ASK A QUESTION FOR A FUTURE PODCASTLinksInfluence of Interval Training Frequency on Time-Trial Performance in Elite Endurance AthletesTraining Density: When to Improve it and When to Leave it Alone:Block Periodization vs Traditional Periodization:GuestJim 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, The Time-Crunched Triathlete, The Ultimate Ride, Chris Carmichael’s Food for Fitness, Chris Carmichael’s Fitness Cookbook, The Carmichael Training Systems Cyclist’s Training Diary, and 5 Essentials for a Winning Life with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men’s Health, Men’s Journal, Velonews, Inside Triathlon, and on numerous websites. 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 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

Key topics in this episode:Question #1: Should Training Stress Score (TSS) be adjusted for extreme environments?Does actual training stress change with heat or cold enough to alter TSS?After rides on technical or rough courses, examine TSS from HR or Power (hrTSS vs TSS). Go with the higher one because HR may reflect effort while not pedaling.LSS (Life Stress Score) - high/medium/low subjective measure. LSS does not increase TSS on stressful work day, but LSS provides context.When stress is higher (TSS, hrTSS, or LSS), give grace, add recovery. Question #2: During long rides, I consume my first energy drink after 90 minutes, and then I can ride harder than I could at the beginning. Does anyone know why? Effect of sugar and caffeine (i.e. from Red Bull, Monster or sports drink) on energy and focus in short termBenefits of consuming calories earlier and more frequently during long ridesNutrition recommendations specific to early morning and after-work training sessions.ASK A QUESTION FOR A FUTURE PODCASTLinksEffects of Acute Cold Exposure on Sub-Maximal Exercise:https://pubmed.ncbi.nlm.nih.gov/6513768/Aerobic Capacity not effected, but decrease in sub-max performanceEffects of Cold Exposure in Elite XC Skiiers:https://pubmed.ncbi.nlm.nih.gov/9562357/Decrease in sub-max time to exhaustionVO2 Max unchangedHostAdam 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

Key topics in this episode:Question 1: I'm a cross-country mountain bike racer. How much time should I spend training on the road vs MTB?Conditioning vs specificityTiming - when to focus more on road vs more on trailExamine your limiters, particularly technical skillWhat happens when MTB racers spend too little time on MTB during race seasonQuestion 2 (8:30): When can I add strength training into my base training plan?Deciding whether bodyweight activation or heavy strength training is appropriate, based on experience and goalsIf experienced, reintroduce activation for 2-4 weeks before going heavyIf new, minimum 6-8 weeks activation/movement training before going heavyWhy base period is a good time for heavy strength training (if appropriate)ASK A QUESTION FOR A FUTURE PODCASTLinksMechanical Work of XC Mountain Bike RacingPodcast: Erin CarsonPodcast: Sarah ScozzaroHostAdam 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

Key topics in this episode:Recommended calories, carbohydrate, electrolytes, and fluid for 60-90 minute rides vs. 2-3 hour rides, and longer.What to eat before workouts & how to avoid reactive hypoglycemiaSports drink recommendations (note: no sponsor affiliations)New science on post-workout carbohydrate replenishmentNew recommendations on protein timing and intakeRecommended protein sources for post-workout recoveryGuestKristen Arnold is a registered dietitian (RD), retired professional cyclist, cycling coach with Source Endurance, and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.LinksWebsite: Arnoldrdn.comInstagramHostAdam 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

Key topics in this episode:How to 'greenlight' the idea of slowing downDo Time-Crunched Cyclists need less recovery because of low training volume?Stressors that aren't accounted for in training dataRecovery modalities vs. sitting stillOptimizing rest going into big eventsWhy the risk of doing too much is greater than the risk of doing too littlePost-workout recovery strategies for Time-Crunched CyclistsRecovery benefits of fueling BEFORE training sessionsGuestJim Lehman was one of the original CTS Coaches and been designing training camps for more than 20 years. One of the most respected endurance cycling coaches in the United States, Jim has served as a National Team coach for the US Para-cycling team, including working as a coach at the 2004, 2008, 2016, and 2020 Paralympic Games. Following the 2020 Paralympic Games he received the Order of Ikkos medal six times for his role helping athletes win medals.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

Key topics in this episode:Ideal race weight and what to do about it.How long it takes to achieve weight management goals safely.Choosing an eating style: Does plant-based vs. vegan vs. carnivore, etc. make a performance difference?Will fasting make you fast? The difference between 'fasting' and 'fasted training'Biggest mistakes athletes make with fasted trainingWhy neither fasting nor fasted training are recommended for female athletesHow to eat for all-day energyGuestKristen Arnold is a registered dietitian (RD), retired professional cyclist, cycling coach with Source Endurance, and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.LinksWebsite: Arnoldrdn.comInstagramHostAdam 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

Key topics in this episode:What a training camp accomplishes that your home environment doesn'tLet the volume be the training stressFor TCC, intervals are the norm, longer endurance rides is the novel stressStructuring intensity and volume for multi-day campsFueling and hydrating for consecutive daysTraining Stress is not linear as rides get longerHow many days and how much volume is appropriate for your campHow to plan routes and food/water stopsGuestJim Lehman was one of the original CTS Coaches and been designing training camps for more than 20 years. One of the most respected endurance cycling coaches in the United States, Jim has served as a National Team coach for the US Para-cycling team, including working as a coach at the 2004, 2008, 2016, and 2020 Paralympic Games. Following the 2020 Paralympic Games he received the Order of Ikkos medal six times for his role helping athletes win medals.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

We've made some changes! To better focus on the topics and challenges our listeners are asking for, "The TrainRight Podcast" has been refocused to become The Time-Crunched Cyclist Podcast. In this episode, Coach Adam Pulford answers a question we frequently get early in the calendar year: Should Time-Crunched Cyclists Do Aerobic Base Training?Key topics in this episode:Why 'base training' has value for Time-Crunched CyclistsWhat 'base training' looks like when you're riding 6-8 hours/weekYes, Zone 3 (Tempo, Sweetspot) is a valuable intensity for Time-Crunched CyclistsHow to combine Zone 2 and Zone 3 intensities to improve gainsWhy adding short, anaerobic capacity intervals can be beneficial and low risk for TCCs during base periodHow incorporating short training camps (endurance blocks) are a time-effective way to boost aerobic base trainingHostAdam 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

We're making some changes! To better focus on the topics and challenges our listeners are asking for, "The TrainRight Podcast" is being refocused to become The Time-Crunched Cyclist Podcast. Here's what you can expect:Weekly episodes starting in February 202320- to 25-minute episodes packed with actionable training informationAnswers to questions submitted by listeners and coached athletesInterviews with CTS Coaches and experts in endurance training, nutrition, recovery, and exercise scienceWhat about the ultrarunning portion of the TrainRight Podcast? We recommend listening to "The Koopcast", hosted by Jason Koop, the Head Coach of CTS Ultrarunning and author of "Training Essentials for Ultrarunning". 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:The '4 Whats"Questions coaches ask during season reviewsHow to use the '4 Whats' to plan the season ahead 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.Guest BiosDarcie Murphy has been a CTS Coach for 20 years. While completing a degree in Health Education at Utah State University, she began competitive road and mountain bike racing. Racing at the national and international level took her to many parts of the US and gave her invaluable experience in the world of professional athletics. Eventually, bike racing turned into trail running and ultramarathon racing, and she has since added alpine ski and snowboard instruction and personal training to her list of teaching credentials. Matthew Busche earned degrees in Exercise Science and Management from Luther College in 2007 and then committed to cycling full time. He signed his first pro contract in 2010 and spent 7 years riding professionally. Matthew won the US Pro Road Race National Championship in 2011 and 2015. He completed 3 Grand Tours, including the 2014 Tour de France, and was selected to represent Team USA at the UCI Road Cycling World Championships.Darcie Murphy: IG: @darcie_kmurphEmail: dmurphy@trainright.com Website: https://trainright.com/coaches/darcie-murphy/ Matthew Busche: IG: @matthew.busche Twitter: @MatthewBuscheEmail: mbusche@trainright.com Website: https://trainright.com/coaches/matthew-busche/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