The Time-Crunched Cyclist Podcast by CTS

Topics Covered In This Episode:What you need to know about proteinHow much protein athletes need dailyWhy ultradistance athletes should ingest protein DURING runs and racesPurposes and recommendations for post-workout protein intakeImportance of branched chain amino acids (BCAAs) for endurance athletesFood sources of leucineHost Bio:Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.Have questions you want Corrine to cover in a podcast? Email her at cmalcolm@trainright.com.Article LinksProtein: Why Athletes Struggle to Get The Right AmountEating at Night: Nutrition Strategies to Improve Your Sleep, Recovery, and PerformanceNutrient Timing: Updated Science for Cyclists, Triathletes, and RunnersListen 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 you should think about before hiring a coachSome of the biggest benefits athletes see working with a coachHow the coach-athlete match process worksHow to know if a coach is a good fit for youPros and cons of having a local coachGuestDominic Guinto has been the CTS Athlete Services Director for nearly ten years and has successfully matched thousands of athletes with coaches during that time.Show LinksSign up for a CTS Coach Consultation hereArticle - The Benefits Of Working With A CoachListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode:Stages of sleepnREM vs. REM sleepHow you sleep when physically tired vs. emotionally fatiguedHealth implications of sleep deprivationRole of sleep in injury preventionHow do you know if you're getting enough sleepKeys for optimizing sleep hygieneHost Bio:Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.Have questions you want Corrine to cover in a podcast? Email her at cmalcolm@trainright.com.Article LinksSleep and Athletes: How to Optimize Sleep to Boost PerformanceA Smarter Way for Ultrarunners to Combat Sleep DeprivationWhy Can’t I Sleep After a Hard Workout or Race?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:Top 5 factors for faster climbing: pacing, increasing power to weight ratio, wise equipment choices, course intel, personal intelHow to use Strava as a pacing and KOM/QOM planning toolUsing RPE to gauge pacing and sustainabilityAre you a Steady or Punchy climber?Pacing for climbs you have never climbed beforeKeeping your mind in the game on difficult climbsSafe and effective ways to target power-to-weight ratioBest hill climbing workouts for novice ridersBest hill climbing workouts for advanced ridersGuest Bio:Jill started road biking when she was living in Japan as an English teacher. After doing well in local races she was recruited by a  women’s team, Asahi Muur Zero (now disbanded). She rode with them for three years and did several international UCI stage races in China, Thailand, and the US (Joe Martin Stage Race and Tour of the Gila, 2016).  After returning to the US at the end of 2016 she followed a more structured training program and experienced big increases in my endurance, power and fitness.  I prefer long and hilly gran fondo and road race courses, and in 2021 also started riding gravel. Jill is coached by CTS Coach Adam Pulford and won the 2022 USA Cycling Gran Fondo National Championship.Show LinksJill Patterson on Instagramjillpattersoncycling.comPower to Weight Ratio for Cyclists: How to calculate, take advantage of, and increase it.How to Increase VO2 max Power and Duration for CyclistsThree Best Climbing Workouts for Sustained Power, Surge Strength, and Winning AttacksCycling Tips to Ride Uphill FasterListen 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 can I do to boost immune system?Why do I get sick after big races?Innate immunity vs adaptive immunityBasic biology of the human immune systemDebunking the "Open window theory"How to decrease illness risk associated with trainingManaging sleep to protect your immune functionManaging your "touch points" and interactions with other peopleHost Bio:Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.Article LinksCTS Position Statement on Coaching and Training During the COVID19 PandemicAthlete Survival Guide to Cold and Flu Season – Updated 2019Coming Back from a Stomach Bug: Gastroenteritis Treatment for AthletesListen 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 EPISODEDetermining key workouts vs. everything elseWhat to do when you miss a key workoutExample: Missed a key Tuesday interval workoutExample: Missed a key Thursday workout before big weekendExample: Missed long ride on a weekend dayAdjusting training start times based on recovery-duration-between-key-workoutsWhen to do or miss a recovery rideAdjusting ride intensities after shifting workout daysHOSTAdam 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.LINKSArticle: Missed Workouts - A guide to adjusting cycling trainingArticle: What Runners Should Do If You Missed TrainingListen 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:Factors affecting general travel fatigueMinimizing sleep disruption during international air travelBest transatlantic flight choices for athletesDealing with jet lagTime required to acclimate to eastward or westward travelHow to get circadian rhythm back on track once you've arrivedHost Bio:Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.Book Recommendation: Why We Sleep, by Dr. Matthew Walker, PhDListen 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 EPISODEWhat to do differently once you've been training for a while.The value of cycling skills work - even at the Women's WorldTour levelHow recovery and doing less off the bike makes you faster on the bikePerspectives athletes can change that lead to improved performance.Race day tactics when you have teammates - and when you don't! GUESTHost and CTS Coach Adam Pulford is joined by Emma Langley, a professional cyclist for EF Education-TIBCO-SVB and 2022 US Pro Road Race National Champion. In addition to being an incredibly strong cyclist,  Emma graduated from The College of William and Mary with a Bachelor of Science in Kinesiology in 2017, obtained a strength and conditioning certification through NASM that same year, and competed internationally in triathlon before focusing solely on professional cycling.LINKSWebsite: https://efeducationtibcosvb.com/our-team/emma-langley/Emma Langley's Instagram: https://www.instagram.com/elangs1/Pneumatic recovery boots: https://hyperice.com/products/normatec-3-legs/ 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:Thoughts that keep people from feeling confidentSelf-efficacy vs. self confidenceThe power and benefit of staying in the momentThe value of writing down instances of achievement and great effortThe confidence pitfall of taking on too muchWhy self-compassion is essential for ultraendurance athletesGuest Bio:Neal Palles is a CTS ultrarunning coach who holds dual master's degrees in Social Work and Applied Sports Psychology, and is a Licensed Psychotherapist and Sports Performance Specialist.Episode Links:Website: https://coloradopsychotherapyandsport.com/homeBlog: https://coloradopsychotherapyandsport.com/newsCTS Coach Bio: https://trainright.com/coaches/neal-palles/Twitter: @NealPallesInstagram: @nealpallesFacebook: https://www.facebook.com/ColoradoPsychotherapyandSportBook Recommendation: Do Hard Things by Steve MagnessListen 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 EPISODEThe multiple meanings of "getting faster" in cyclingThe role of annual training volume in progressionFueling for speedThe benefits of doing something new and doing nothing at allWhy patience is essential for long-term improvementGUESTHost and CTS Coach Adam Pulford is joined by Sam Boardman, a professional cyclist on the powerhouse L39ion of Los Angeles pro cycling team. He got his start in racing as a college student at UCLA, then earned his first pro contract in 2019. Although L39ion is more known for criteriums, Boardman has also had success in long road races and stage races, including the Tour of Utah and Tour of California. While riding professionally, he has also gone back to school to complete his Masters in elementary education. LINKSWebsite: L39ion of Los AngelesSam Boardman's Instagram: @boardmanitoPneumatic recovery boots: Hyperice Normatec 3.0 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