The Time-Crunched Cyclist Podcast by CTS

About this episode:In this week’s episode, Adam interviews coach and product leader of WKO, Tim Cusick, and dives into periodization, the different training modalities, and why getting your training rhythm right is critical to your overall training plan. Episode Highlights:What is periodization and how to use it for your trainingThe different training modalities you can apply to your trainingGetting your training rhythm rightEarly-late base training strategiesGuest Bio – Tim Cusick:Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers.Read More About Tim Cusick:https://www.trainingpeaks.com/coach/timcusick#abouthttps://www.instagram.com/tim_cusick_coach/https://twitter.com/tcusick123https://www.facebook.com/tim.cusick 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, Hillary Allen interviews athlete Laura King about how she kept her identity as an athlete during pregnancy and now in motherhood.Episode Highlights:How to balance pregnancy and motherhood with your athletic identityGiving yourself permission to meet your own needsDisproving myths around athletes and pregnancy Guest Bio – Laura King:Laura’s background in competitive swimming led to 12 years competing in triathlon, including the Ironman World Championships and earning a pro license. An invitation to USA Cycling's Talent ID Camp and a simultaneous job offer for a major industry position presented a fork in the road, and her decision to take the industry position and pursue racing as a passion provided the right balance of career and sport. Her credibility as a competitor has served her well in a successful career of over a decade in the outdoor industry. A brief Xterra Triathlon stint revealed a love of the dirt, and a mountain biker/gravel racer was born. Though she still races in the pro/elite field, her heart is in getting more girls and women on bikes, the camaraderie, the satisfaction of a huge effort, and the corollary of travel and experiences. It's also how she met her favorite wheel—her husband, professional cyclist Ted King co-founding Rooted Vermont!Read More About Laura King:Website Links: https://www.rootedvermont.com/https://theprokit.com/p/laura/https://www.rootedvermont.com/womens-clinicInstagram: https://www.instagram.com/lauracameronking/

About This Episode:In this week’s episode, Coach Adam Pulford takes us through the basic training principles you should be using to guide the structure of your training plan. Episode Highlights:The 6 basic training principles Fitness vs. performanceThe different periodization modelsThe single most important part of recoveryResources mentioned in the show:The CTS Field Test: https://trainright.com/cycling-field-test/TrainingPeaks: https://trainingpeaks.com/14-Day Free Trial of the TrainRight Membership (Code: TRAINRIGHT): https://trainright.com/membership/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, Hillary Allen interviews exercise physiologist Dr. Allen Lim. They discuss the inner workings of how you lose sodium during exercise, why dehydration is so different for every athlete, and how it affects their performance.Episode Highlights:Sodium loss is geneticSodium intake should drive thirstWhere is the water located in your body, and why it’s so important How to troubleshoot sodium loss problemsGuest Bio – Dr. Allen Lim:Dr. Allen Lim received his doctorate from the Applied Exercise Science Laboratory in the Department of Integrative Physiology at the University of Colorado. Allen worked on the Pro Cycling Tour as a sport scientist and coach for the Phonak, TIAA-CREF, Slipstream, Garmin, and Radio Shack professional cycling teams. More recently, Allen founded Skratch Labs, a boot-strapped sports nutrition company, that was ranked in 2014 as the 3rd fastest growing food and beverage company in the USA by Inc., 5000.Allen has co-written three cookbooks with Chef Biju Thomas – the Feed Zone Cookbook, the Feed Zone Portables, and the Feed Zone Table – all of which help to give people the basic skills and knowledge to prepare real food from scratch as part of a physically active lifestyle.Allen has served as a consultant for the Chinese Olympic Team at the 1996 Olympic Games in Atlanta, for the US Olympic Cycling Team at the 2012 and 2016 Olympic Games in London and Rio, and for organizations and individuals ranging from the Joe Gibbs Racing Team, Kansas City Royals, and President George W. Bush.A sought-after speaker, Allen has given two TEDx talks, guest lectures regularly at the University of Colorado at Boulder and has been a key note speaker for organizations like the American College of Sports Medicine, Training Peaks, Map My Fitness, Strava, The North Face, The Colorado Outdoor Industry Leadership Summit, Under Armour, and the Gold Lab Symposium.Read More About Dr. Allen Lim:https://www.skratchlabs.com/pages/about-ushttps://www.instagram.com/allenskratch/https://twitter.com/allenskratch

About this episode:In this week’s episode, Hillary Allen interviews Will Benitez, a nutritionist who owns On Pace Wellness and works with athletes to optimize their nutrition for performance and health. Will and Hillary talk about making nutrition work for you, why highly individualized nutrition is important, and what simple nutrition changes can help you sleep better at night.Episode Highlights:How increased medication usage and food production is affecting health and nutrition needsWhy make nutrition individualized Why “Fad Diets” or something that works for others may not work for youWhy it’s important to figure out how to best support your body through nutritionProtein before bed?Guest Bio – Wilfredo Benitez, MScN, M.Ed.:Wilfredo (Will) Benitez is a performance nutritionist located in Portland, Oregon, USA and is the owner of his nutrition coaching practice On Pace Wellness, LLC. Will believes that nutritional optimization is a process that involves sustainable behavioral changes and practices accordingly. Will works primarily with athletes but also with those who enjoy or want to enjoy an active lifestyle, helping them to optimize their nutrition to elevate performance and health. As a performance nutritionist, a certified running coach, and an athlete himself, Will understands the athlete’s mindset, what it’s like to pursue athletic goals, and how to balance the pursuit of those goals with other responsibilities. He is passionate about helping his clients strike the necessary balance to make the nutrition coaching process result in sustained nutrition habits that are effective for the client’s goals.Will earned his Master's Degree in Nutrition Science in 2017. He lives in Portland with his wife, Valentina, who is a naturopathic physician, and their dog and two cats.Read More About Wilfredo Benitez:https://www.onpacewellness.com/https://twitter.com/WillBenitez21https://www.instagram.com/onpacewellness/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 Erin Carson, strength coach and owner of RallySport in Boulder, Colorado. Adam and Erin find similarities in their strength approach for endurance athletes and talk about making athletes more durable, helping athletes do their sport stronger and longer, adding strength training to your toolbox, and why it doesn’t take as much time as you think.Episode Highlights: How to properly target your strength trainingWhy and how to include strength training even if you're short on timeBecoming a more durable athleteAchieving proper muscle activationGuest Bio – Erin Carson:Erin Carson is co-owner and operator of RallySport, a Boulder, Colorado training facility and health club. As the head coach for ECFIT she provides strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. Her clients include world champions and Olympians as well as everyday athletes seeking excellence.Erin is the strength coach for many current and former world championship athletes including Mirinda Carfrae – 3x Ironman World Champion and Timothy O’Donnell – Long Course Triathlon World Champion. Her commitment to continuing education plus her proven track record of success with professional athletes has made her one of the most knowledgeable and accessible strength coaches in the world.Erin has also found success as a triathlete, highlighted by her 6th place age group finish at the 2016 70.3 World Championships in Maloolooba, Australia, as well as multiple podium finishes over the last 5 years. Erin is a life-long athlete who attended The University of Colorado on a basketball scholarship where she was one of the top NCAA D1 basketball players. Post-graduation, she played professionally in Europe before returned to the US to coach Division 1 basketball at both Tulane University and The University of Nebraska.Erin’s Credentials:B.S. Kinesiology, University of ColoradoM.S. Administration,  University of NebraskaMasters Studies, Tulane UniversityNSCA Certified Strength and Conditioning SpecialistEXOS Performance Coach (pending)Titleist Performance Coach L2NASM Certified Personal TrainerNASM Performance Enhancement SpecialistNASM Corrective Exercise SpecialistPTA Global Certified Personal TrainerPTA Global Advanced Personal TrainerFoundations Instructor L2 30 Days Free of ECFit On DemandUse Code: TRAINRIGHThttps://ondemand.ecfitstrength.com/  Read More About Erin Carson:Erin references ViPR equipment for home: https://www.viprfit.com/Website: https://ecfitstrength.com/Instagram: https://www.instagram.com/ecfit_strength/Facebook:https://www.facebook.com/ecfitstrength/Twitter: https://twitter.com/ecfitstrength 

About this episode:In this week’s episode, Hillary Allen interviews Emily Carr, Doctor of Physical Therapy. Dr. Carr discusses the need for runners to implement strength training and talks about the common injuries she sees in runners. She stresses the importance of seeing a physical therapist even when you're not injured to uncover the nuances of your body and identify ways you can increase performance and stay healthy.Episode Highlights:Strength Training is key to running performance and injury preventionExercises runners should add to their routinePhysical Therapy can help even when you’re not injuredRunning alone is not enough to make your skeleton strongerGuest Bio –Emily Carr PT, DPT :Emily is a Doctor of Physical Therapy who comes to Colorado from Michigan. Emily completed her B.S. in Movement Science and her Doctorate in Physical Therapy at the University of Michigan. She now works with the great team at Revo Physiotherapy and Sports Performance in Boulder, Colorado. Emily is an avid soccer player and having played competitively her whole life, has had her fair share of injuries making her no stranger to the benefits of PT long before she decided to become one herself. From her experiences, Emily deeply understands the athlete’s mindset and the drive to achieve and maintain physical preparedness for the demands patients put on their bodies. Emily thoroughly enjoys working with athletes of all ages and abilities ranging from the weekend warriors and active elderly to high-level athletes. Emily’s special clinical interests include treatment of pregnant and postpartum athletes, runners, and soccer players of all levels and abilities. In her free time, Emily soaks up every opportunity she can to get outdoors. She enjoys mountain biking, skiing, playing soccer, and volunteering for a local canine rescue group!  Read More About Emily Carr and Revo PT Boulder:Website: https://www.revoptboulder.com/Instagram: https://www.instagram.com/revoptandperformanceFacebook: https://www.facebook.com/RevoPTandSportsPerformanceRevo Blog, to hear more from Emily Carr: https://www.revoptboulder.com/blog 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 Adam Ster a movement specialist, healer, and guide for the athlete. They talk about how Ster’s "Protocols" help athletes/everyone recover and prevent injury and why this form of self-care is so important for the endurance athlete. For this episode, open your mind to Ster’s form of movement practice as it strays slightly from the hard science. Episode Highlights:Treating NFL, Red Bull, and other professional athletes Maintenance through movement Protocols that help recovery and prevent injuryGuest Bio – Adam Ster:Adam Ster may go by many names movement specialist, healer, guide for the athlete, Master Body Worker. To most, he is the renowned man who has helped so many professional athletes stay in competition, perform better, and recover. Ster has worked with athletes from the Olympics, NFL, UFC, and even Red Bull athletes. Being an endurance athlete himself he understands the importance of recovery and performing your best. Ster believes this practice can help everyone professional athletes, recreational athletes, and anyone living with gravity (spoiler, it’s everyone) that he has made the basics of his work accessible to everyone and has started a paid program to follow his more advanced works.  Read More About Adam Ster:Website: http://masterbodyworker.com/Instagram: https://www.instagram.com/masterbodyworkerFacebook: https://www.facebook.com/MasterBodyWorkerTwitter: https://twitter.com/masterbodyworkr Ster’s YouTube Channel and Protocol videos:https://www.youtube.com/channel/UCLeyqF0lObIOjI837yOFqsA Ster’s On-demand Classes:https://flowzone.teachable.com/p/home 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, Hillary Allen interviews Levi Younger,  Rolfer and Somatic Therapist. Levi and Hillary discuss the practice of Rolfing, treating Hillary after a textbook healed injury, components of injury recovery, covering the emotional process of recovering from injury and treating the body as a more holistic system.Episode Highlights:Combining Somatic Therapy, Clinical Counseling, and Coaching Injury recovery is more than just the physical injury healingHow injuries take a mental tollYou are not a machine, treating your body as one Guest Bio – Levi Younger:Levi comes to running with a background from college track and running 50K and mountain races after college in his home state of Alaska. In 2015, Levi broke his thoracic vertebrae playing men's league hockey leaving him feeling debilitated. After trying so many different methods to help his pain he found Rolfing. Rolfing changed so much for Levi he opened his own practice in Boulder, Colorado in 2017. He has since been able to help athletes suffering from a wide array of pain and injury issues. Levi is currently pursuing a Masters Degree in Clinical Counseling at Oregon State University to open a practice that combines Somatic therapy, clinical counseling, and coaching to help people heal from injuries and chronic pain who’ve tried varying treatment options. Rolfing is a proactive manual therapy system created by Dr. Ida Rolf as a diagnostic assessment for the body, utilizing physical touch and neuroscience principles. Instead of chasing symptoms, Rolfing alters the deeper sources of chronic injury and pain. Rolfing is not a massage technique and not another form of deep tissue massage or a way to stretch the fascia.  Rolfing is a comprehensive diagnostic system that views the body in a structural sense and is not painful.  Read More About Levi Younger or his Clinic Levity Rolfing:Website: Clinic https://www.levityrolfing.com/Instagram: https://www.instagram.com/levityrolfing/Facebook: https://www.facebook.com/LevityRolfing 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, TrainRight Podcast co-hosts Adam Pulford and Hillary Allen sit down to talk about how cyclists and runners should approach base training.Episode Highlights:Building the aerobic engineThe traditional base training modelNew approaches to base trainingBalancing volume and intensityListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform