The Time-Crunched Cyclist Podcast by CTS

Topics Covered In This Episode:Pros and cons of setting pacing goals in goal racesAid station strategies that saved serious timeHeat management strategies that really workedWhat support crews did well and can do better to help runners reach the finishGuestsHost Corrine Malcolm is joined by three CTS Ultrarunning Coaches to break down what they and their athletes experienced during the 2022 Western States Endurance Race.Andy Jones-WilkinsMichelle FosterNeal PallesShow Links:Western States Endurance Run Podcast - Tips For Choosing Your Ultramarathon Crew And PacerRelated Content:Podcast - You Got Into Western States…So Now What? Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode:What cyclists get wrong about Normalized PowerSetting your training zones correctlyHow Normalized Power and Average Power compareHow to use kilojoules to measure your workload and plan out your fueling strategyShow Links:How Normalized Power Works: https://help.trainingpeaks.com/hc/en-us/articles/218243287-Why-is-my-normalized-power-lower-than-my-average-powerWKO5 Analytical Tool: https://www.wko5.com/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode:The benefits of running with polesFactors to consider when choosing whether or not to use polesHow to properly size your running polesHow to incorporate trekking poles in your trainingCommon mistakes athletes make when using polesGuest BioAdam St. Pierre is a former CTS Expert Ultrarunning Coach who has participated in and coached athletes for some of the biggest ultramarathon events such as Hardrock 100, Western States 100,  Leadville 100, and many others. He is now the Head Nordic Coach at Montana State University.Show LinksAdam St. Pierre bio: https://msubobcats.com/staff-directory/adam-st-pierre/327Instagram: https://www.instagram.com/coachadamstpierre/Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform 

Topics Covered In This Episode:What is time to exhaustion (TTE)?How does TTE relate to FTP?Intensive vs. extensive training and how to decide which to focus onHow to measure FTP and TTEShow Links:Podcast - How To Improve Your Cycling FTP (Functional Threshold Power)Article - FTP Tests: How to perform 20-Minute, 8-Minute, and Ramp TestsWKO5 software: https://www.trainingpeaks.com/wko5/Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform This Week’s Episode Was Fueled By The FeedWhere do you buy your gels, hydration mixes, and energy bars for training and races? If you are not shopping at The Feed.com, you are missing out. The Feed is the largest online marketplace for your sports nutrition, offering the brands you know and love, from Skratch Labs, PROBAR, to Maurten, plus their athlete customized supplements called Feed Formulas. Feed Formulas are personalized supplements for athletes, developed in part with Dr. Kevin Sprouse (EF Pro Cycling Team Doctor), following the same protocols the top pro athletes use. Shop TheFeed.com/trainright and save 50% today on your first order.

Topics Covered In This Episode:How does exercise make your exposure to pollution worse?Health effects vs. performance effects of air pollution.Which pollutants are more harmful to athletes during exercise?How and when to adapt workouts due to poor air quality.Mask or no mask during exercise on days with poor air quality?Guest:Dr. Michael Koehle, MD, PhD, is an Assistant Professor in both the School of Kinesiology and the Division of Sports Medicine in the Department of Family Practice at UBC. His current areas of research include the interaction between exercise and environmental pollution and the effect of altered environments (hypoxia, hyperbaria, hyperthermia).Show Links:Twitter: https://twitter.com/mskoehlePollution Lab at UBC: https://www.pollutionlab.com/bios/faculty/detail-Koehle.htmlSao Paulo Study: https://www.sciencedirect.com/science/article/abs/pii/S0045653520310109Related Content:Article - How to Adjust Training in Response to Air Pollution and Forest Fire SmokeArticle - Can Training in Extreme Cold Permanently Hurt Your Lungs?Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode:How is CTL calculated?The difference between fitness and CTLWhat's missing from the CTL metricHow to interpret CTLWhat are typical CTL scores for different athletesAdditional metrics you should be tracking to measure performance gainsShow Links:See a chart of target CTL scores herePodcast Episode: How To Improve Your Cycling FTPPodcast Episode: How To Train VO2 MaxArticle: Cycling Training Terms and Acronyms ExplainedListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformNote: Several cycling training terms used throughout this post are trademarked by TrainingPeaks, including Training Stress Score®, Normalized Power®, and Intensity Factor®. Additionally, terms including Acute Training Load, Chronic Training Load, Training Stress Balance, and Efficiency Factor are featured in TrainingPeaks software. In some cases, metrics that represent similar concepts are used in other apps.  

Topics Covered In This Episode:How to choose a good pacerThe key crew rolesCommon mistakes runners make with crews and pacersPlanning for things to go wrongGuest:Andy Jones-Wilkins, known as AJW, is an ultrarunner and CTS Coach who first began running ultramarathons in 1992. AJW ran his first 100 miler in 2000 and to date has completed 32 100 mile races, including 10 finishes at the Western States including 7 straight top ten placings.Show Links:Twitter: https://twitter.com/ajoneswilkinsCTS Coach Bio: https://trainright.com/coaches/andy-jones-wilkins/iRunFar: https://www.irunfar.com/author/ajoneswilkinsRelated Content:Article - Build an Unbeatable Ultrarunning Support Crew in 6 StepsPodcast - You Got Into Western States...No What? Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode:Deciding when you should climb out of the saddle3 factors to considerThe main benefitsThe science behind climbing out of the saddleProper techniqueDownsides to climbing out of the saddleTips for training indoorsGuest:Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. 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=enListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformThis Week's Episode Was Fueled By The FeedWhere do you buy your gels, hydration mixes, and energy bars for training and races? If you are not shopping at The Feed.com, you are missing out. The Feed is the largest online marketplace for your sports nutrition, offering the brands you know and love, from Skratch Labs, PROBAR, to Maurten, plus their athlete customized supplements called Feed Formulas. Feed Formulas are personalized supplements for athletes, developed in part with Dr. Kevin Sprouse (EF Pro Cycling Team Doctor), following the same protocols the top pro athletes use. Shop TheFeed.com/trainright and save 50% today on your first order.

Topics Covered In This Episode:Mental health trends in ultra endurance athletesJill Colangelo's thesis: Prevalence and Type of Psychopathology in Ultra Endurance AthletesThe glamorization of high-volume trainingUnderstanding your motivation to train and pursue longer and harder challengesWhere to turn to for mental health supportGuest Bio:Jill Colangelo is a writer and researcher who studies the relationship between mental health and ultra endurance sport.Guest Links:Website: https://www.jillcolangelo.com/Triathlete.com articles: https://www.triathlete.com/byline/jill-colangelo/Instagram: https://www.instagram.com/acaseofthejills/Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode:The benefits of recoveryWhat's the best way to structure your recoveryPhysiologically what's happening during recoveryAre there ways to improve and accelerate recovery?Show Links:CTS Coach Nina Laughlin Bio - https://trainright.com/coaches/nina-laughlin/CTS Coach Reid Beloni Bio - https://trainright.com/coaches/reid-beloni/Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform