The Time-Crunched Cyclist Podcast by CTS

Key topics in this episode:Best Practices:Standardize your indoor cycling setup/equipment/appsGet more fans for greater airflowPosition screens at normal sightline for outdoor riding positionHow to align indoor cycling with your training goals.Advantages to indoor cycling that outdoor cycling can't matchExamining and fixing the difference between indoor and outdoor power outputs.How indoor cycling can increase training availability for Time-Crunched Cyclists by 30-50% weekly, monthly, and yearly.Using indoor cycling as a low-risk way to improve bike fit.How to take your indoor cycling fitness outside.LINKSRide Inside book by Joe Friel and Jim RutbergAre FTP and Power Training Zones Different for Outdoor and Indoor Cycling?ERG Mode for Indoor Cycling: When to use it and when to turn it offTop 6 Indoor Cycling Mistakes to Avoid or FixASK 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. 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: I'm 77 years old and an experienced cyclist. I cannot find out just how much weight I should be moving at my age. Currently at 400 lbs on the [leg] press and 155 pounds on the squat - both multiple reps. How much weight is too much? How frequently?Short Answer: Compare you to you, not to othersLong answers: Use qualitative and quantitative data as your guideQualitative: Rating of Perceived Exertion.  Hard days: 8-10 reps at RPE of 7-8 on a 10-point scale. Very hard days: 4-6 reps at RPE 9-10. Quantitative: % of 1 Rep Maximum (1RM). Either test or use chart from NSCA. Strength: >85% for reps of 4-6Power: 80-90% for reps of 1-2, 75-85% for reps of 3-5Hypertrophy: 67-85% for reps of 6-12Muscular Endurance: <67% for reps of 12+Question #2: “I'm using the time-crunched training plans. Should I put strength sessions on interval days or on one of the off days?”If you are only able to keep up with TCC cycling plan, then keep hard days hard and easy days easy or rest. Don't add strength training to easy or rest days.If all else is going well (you have extra time, sleeping well, nutrition is good, lifestyle stress is under control, etc.), then try swapping a rest day with a strength training day.When training volume is low and you have good habits already established, adding in a strength training session to your overall plan can be a healthy thingThis can add strength and performance to both bike and off the bike lifeDon’t add this in if you are not sleeping well, stressed out, or are already missing other training sessions during the week. ASK A QUESTION FOR A FUTURE PODCASTLinksNational Strength and Conditioning Association 1RM ChartThe Aging Neuromuscular System and Motor PerformanceStrength Training Resources:NSCA 1RM ChartArticle on RPE and RIRHostAdam 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:Why overhyping Zone 2 does Time-Crunched Cyclists a disserviceSimilarities between Time-Crunched Cyclist, Polarized, and 80/20 paradigmsZone 3: Is it useful or useless? Should you use it or avoid it?Extensive vs. Intensive interval training for Time-Crunched CyclistsHow to shift training from base/foundation to prep/event-specific workAdvantages of a "recovery-rich" training scheduleHow to embrace the benefits of time-crunched trainingASK A QUESTION FOR A FUTURE PODCASTExample Workouts: Intensive Threshold Training Example:Monday: restTues: 4x8min @ Upper Threshold (95-105% of FTP) with 4min RBI; 75minWed: restThurs: 4x6min @ Upper Threshold (95-105% of FTP) with 4min RBI; 75minSaturday: Zwift Group ride or Race, ~1.5hr total. Sunday: 2hrs @ Zone 2 Endurance Extensive Threshold Training Example:Monday: restTues: 2x20min @ Threshold (91-101% of FTP) with 5-7min RBI; 75minWednesday: restThurs: 3x12min @ Threshold (91-101% of FTP) with 5-6min RBI; 75min Saturday: Zwift Group ride or Race, ~1.5hr total. Sunday: 2hrs @ Zone 2 Endurance  (One way to add DENSITY to this program is to rest on Sunday and do Group ride + volume on Saturday for 3-4hrs total that day)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 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: What training metrics should change for 65+ year old Grand Masters cyclists?Should aging athletes calculate training intensities differently?How to change training density and work:rest ratios for aging athleteHow athlete phenotype changes training prescriptionTime-crunched vs. time-rich athletes after retirementMaintaining VO2 max for experienced athletes, building VO2 max for novicesQuestion #2: I need a recovery plan. What do I do?Start with sleepSeparate hard from easyListen to Episode #131 and Episode #3ASK A QUESTION FOR A FUTURE PODCASTLinksTraining Zones/Advice for Aging Athlete:Joe Friel: https://joefrieltraining.com/fast-after-60-70-part-8/Joe’s 5-2: https://joefrieltraining.com/fast-after60-70-part-6/The Aging Neuromuscular System and Motor Performance:https://pubmed.ncbi.nlm.nih.gov/27516536/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: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