The Time-Crunched Cyclist Podcast by CTS

The concept of a “Threshold” has many nuanced forms and definitions in the world of physiology. There’s Lactate Threshold, Onsite of Blood Lactate Accumulation, Ventilatory Threshold, Critical Power, Anaerobic Threshold, Functional Threshold Power – the list goes on – and we can apply many of these terms to not only cycling, but running, swimming, any other endurance sports as well. It can all be very confusing when you’re trying to set up your own training program or understand what you’re reading or listening to, like in this podcast. My goal today is to help clear up some of the confusion around this topic and describe how I work with athletes on building and developing Functional Threshold Power.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, Corrine Malcolm interviews Nikki Buurma, DPT on some of the questions that have gone through every runner's mind. Nikki debunks some myths surrounding runner’s knees, shin splints, and stretching. Episode Highlights:Why you should have a physical therapist on deck to help with injuries earlyWhat does a DPT say about foam rolling versus stretchingMuscle injury or a connective tissue injury and if you should use ice or heatGuest Bio – Nikki Buurma:Nikki Buurma Doctor of Physical Therapy specializes in treating runners at Lynden Family Physical Therapy in Washington. Nikki graduated from Ohio University with her DPT and has been practicing for 14 years, keeping runners healthy and reaching their goals. She is an ultrarunner, yogi, outdoor lover, and as she puts it, a “fan of all things running-related”.Read More About Nikki Buurma:Website: https://lyndenfamilyphysicaltherapy.com/staff/nicole-vanderwiele-dpt/Instagram: https://www.instagram.com/nikkirunnerptTwitter:https://twitter.com/nikkibuurma

Topics covered in this episode:Poor sleepPoor hydrationPoor nutritionNo taperTrain too much with DataTrain too much with emotionStart too hardAthletes don’t know their equipmentAthletes don’t tell their coach the important stuffToo much stress on a particular day vs not enough focus for the yearGuest Bio – Jane Marshall:Jane Marshall is a CTS Pro Coach with CTS who has coached athletes for events like Leadville, Ironman, La Ruta, Cape Epic, and many others. You can read more about her here: https://trainright.com/coaches/jane-rynbrandt-marshall/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics covered in this episode:Behind the scenes of Timothy Olson's Pacific Crest Trail FKTThe critical mindset necessary when taking on such a large challengeHow does an athlete prepare for a goal that goes way beyond normal event distancesHow to approach your strengths and weaknessesLearning to take what the day gives youGuest Bio – Jason Koop:Jason Koop is the Head Coach for CTS-Ultrarunning and is the author of Training Essentials for Ultrarunning which has become the benchmark book for ultramarathon training. Read more about Jason Koop here.Read More About Jason Koop:Website: https://trainright.com/coaches/jason-koop/Instagram: https://www.instagram.com/jasonkoop/Twitter: https://twitter.com/jasonkoop Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About This Episode:In this week’s episode, coach Corrine Malcolm interviews Clinical Assistant Professor at Stanford Children's Orthopedic and Sports Medicine Center Dr. Emily Kraus. They sit down to discuss RED-S, bone health, and ways you can stay vigilant when it comes to your health so you can stay on the trail for the long run. Episode Highlights:What is RED-S?Bone health in ultrarunnersWhat are the causes of low energy availability?Common signs of low energy availabilityGuest Bio – Dr. Emily Kraus:Dr. Emily Kraus is a Clinical Assistant Professor at Stanford Children’s Orthopedic and Sports Medicine Center. She is board-certified in Physical Medicine and Rehabilitation (PM&R) sports medicine and takes a unique approach to the diagnosis, treatment, and prevention of sports injuries. She serves as the Director of the Stanford Female Athlete Program focused on female-specific translational research to answer fundamental physiological and sports performance questions important to improving the health and performance of girls and women, including the topics of bone health, the Female Athlete Triad, RED-S, running biomechanics, and mental health. Dr. Kraus also serves as the Medical Director of the Stanford Children’s Motion Analysis and Sports Performance Lab, focused on cutting edge biomechanics research with a strong clinical application.She is involved in multiple Stanford IRB-approved research projects, including The Healthy Runner Project, a multicenter prospective interventional study focused on bone stress injury prevention in collegiate middle and long distance runners. She also has research and clinical interests in youth sports specialization, endurance sports medicine, injury prevention, running biomechanics, and adaptive sports.Dr. Kraus proudly grew up a 3-sport high school athlete in small town Nebraska and is now an avid runner and cyclist, completing 9 marathons, including Boston Marathon twice and California International Marathon in 2019 with a time of 2:50. With staying physically active as one of her personal passions, she recognizes how sport participation plays a valuable role in the physical, emotional, professional, and social development of a child and adolescent and is committed to maintaining these ideals for the next generation of youth athletes.Read More About Dr. Emily Kraus:Website: https://emilykrausmd.comInstagram: https://www.instagram.com/emilykrausmd_sportscience/Twitter: https://twitter.com/emilykrausmd?lang=enFacebook: https://www.facebook.com/kraus.emily Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About This Episode:In this week’s episode, Adam Pulford interviews accomplished pro cyclist and Olympic athlete Coryn Rivera. They dive into how Rivera developed into a professional cyclist, the training strategies she's implementing ahead of the Tokyo Olympic Games, and how she overcame challenges in her path to becoming an Olympic athlete.Episode Highlights:How Rivera developed from a junior rider into a professional cyclistRivera's advice for athletes preparing for events in extreme conditionsHow she's preparing for the unique challenges of the Tokyo GamesGuest Bio – Coryn Rivera:Coryn Rivera has over 72 National Championships to her name between road, track, MTB, and CX. She’s also a world champion and the winner of the 2017 Tour of Flanders, which no US rider (man or woman) had done before. She’s a vicious rider on the bike, a great human being overall – and she can shred the gnar on the MTB!Read More About Coryn Rivera:Website: http://corynrivera.com/Facebook: https://www.facebook.com/CorynRiveraRacingInstagram: https://www.instagram.com/corynriveraTwitter: https://twitter.com/corynrivera Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, Adam Pulford interviews Olympic athlete Christopher Blevins who earned Team USA’s one spot in the men’s cross country mountain bike race at the Summer Olympics in Tokyo. They discuss Blevins' journey from a young BMX racer to the Olympics and how he's preparing for the likely extreme conditions he'll face in Tokyo.Episode Highlights:How Blevins is preparing for the extreme heatHow BMX training has translated to racing MTB and on the roadWhat some of Blevins largest volume training blocks look likePre-race hydration strategy he'll be using in TokyoGuest Bio – Christopher Blevins:Christopher Blevins has won countless national championships in multiple disciplines of this sport: BMX, XCO, & CX. He’s won big races on the road too, like the 2016 Peace Race, one of the biggest accomplishments a junior cyclist could achieve. He also won the silver medal at the 2020 U-23 MTB World Championships, which is a feat that hasn’t been done by a men’s rider since 2001. Currently, he races for the Trinity Racing UCI MTB team and has just been named to the US Olympic team as the sole US men’s rider to represent his country at the Tokyo Olympics.Read More About Christopher Blevins:Website: https://usacycling.org/athlete/christopher-blevinsInstagram: https://www.instagram.com/christopherblevsTwitter: https://twitter.com/chrisblevsSpotify: https://open.spotify.com/artist/19o8lsgMX0NLiGHPfbgOudListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, Adam Pulford interviews fellow CTS Coach and exercise physiologist at the Olympic Training Center’s Athletic Performance Lab and High Altitude & Environmental Training Center (HATC), Lindsay Golich. With the upcoming Tokyo Olympics expected to be one of the hottest on record, she discusses what effects in performance athletes may experience, and the strategies they are using to help prepare athletes for the challenging conditions of this year's Olympics. Episode Highlights:Preparing for the Tokyo Olympic Games which is set to be the hottest Olympics on recordHow heat can affect athletic performance The protocols Olympic athletes are using to acclimatize to the heatCan a sauna work for heat acclimatization?Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform 

About this episode:In upcoming episodes, Coach Adam Pulford will be interviewing 2021 Tokyo Olympic athletes and physiologists about heat acclimatization protocols, cooling vests, altitude training, and core-temperature optimization hacks. Before diving into those advanced tactics you need to focus first on three things leading into any event: fitness, freshness, and fueling. This short episode is about what goes into getting those basics right.Episode Highlights:How to measure fitness and what to aim forHow to arrive fresh on the day of your eventHow to fuel for the demands of your eventListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform 

About this episode:In this week’s episode, Adam Pulford interviews two of his athletes DJ Brew and DJ Battle. They discuss how Adam approaches each of their training and individualizes how he coaches Brew and Battle to get them to their goals and athletic potential.Episode Highlights:Understanding your athlete phenotypeHow to fit in training in a chaotic work scheduleUnderstanding how two athletes have a similar FTP, but produce anaerobic power differentlyWhy your coach should be individualizing your training Stay in touch with the DJ’s:IG: https://www.instagram.com/djbrew21/ FB: https://www.facebook.com/DRBJR and https://www.facebook.com/deejay.battle YouTube: https://www.youtube.com/channel/UC8x5587dgDTNnCu3vIKIntQ Team: DC Velo http://www.teambeyerauto.com/home Other: https://www.mixcloud.com/deejaybattle/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform