The Time-Crunched Cyclist Podcast by CTS

Topics Covered In This Episode:Developing a training strategyChronological age vs training age3 key tips for masters athletes to focus onBuilding back after a serious injuryThe important factors to consider beyond just training dataThe different ways in which masters athletes may need to trainDeciding when you should push forward with training or restCommon traits of older athletes who are performing at a high levelGuests:Amber Neben is a 3x Olympian and professional cyclist who has won multiple national and world championships. Read more about Amber Neben here.IG: https://www.instagram.com/ambernebenpx4/ FB: https://www.facebook.com/amber.neben.9 T: https://twitter.com/amberneben Website: https://nebenpx4.com Tim Cusick is a coach to national and world champions and is the product development lead for TrainingPeaks WKO5. Read more about Tim Cusick here.IG: https://www.instagram.com/tim.cusick_coach/ FB: https://www.facebook.com/tim.cusick T: https://twitter.com/tcusick123 Website: https://www.velociouscyclingadventures.com/about-tim-cusickShow Links:WKO5: https://www.wko5.comBaseCamp on Zwift: https://www.zwift.com/ca/events/tag/basecamp/view/2585580 Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode:The psychology of masters athletesPsychological flexibility vs. mental toughness"Pushing away paper" exerciseDeveloping self-awarenessGuest 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: Confidence Gap by Russ Harris —> https://www.penguinrandomhouse.com/books/211734/the-confidence-gap-by-dr-russ-harris-foreword-by-steven-hayes-phd/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics covered include the importance and intensity of base training, adaptations in the body during base training, transitioning to the next training phase, nutrition changes, training on flat vs. hilly terrain, indoor vs. outdoor workouts, individualizing training approaches, and the significance of base training in cycling.

Topics covered in this episode:What new sections have been added to the second edition of the bookWhat content has been revised and updated from the first editionAn inside look at the book creation and scientific review processThe evolution of ultrarunning training over the yearsA sample interview from the audio version of the book with biomechanist, Wouter HoogkamerGuest Bio:Jason Koop is the Head Ultrarunning Coach at CTS and is the author of Training Essentials For Ultrarunning, 2nd Edition.Guest Links:Coach Bio: https://trainright.com/coaches/jason-koop/KoopCast Podcast: https://www.jasonkoop.com/podcastInstagram: https://www.instagram.com/jasonkoop/Twitter: https://twitter.com/jasonkoopFacebook: https://www.facebook.com/coachkoop/Show Note Links:Training Essentials For Ultrarunning, 2nd EditionConcurrent Aerobic and Strength TrainingKate Bennett's "Treating Athletes with Eating Disorders"Nick Tillers "The Skeptics Guide to Sports Science"Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics covered in this episode:Developing patience in pursuing goalsBalancing short term and long term changesMastering skills through teachingTackling taboo topics in endurance sportsThe importance of communityListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics covered in this episode:The impressive feats Paralympic cyclists are accomplishingUnderstanding the different Paralympic classificationsHow we can grow the awareness around the Paralympic GamesGuest Bio - Jim Lehman:Jim Lehman has been a CTS Coach since 2000 and served as a National Team Coach for the US Para-cycling team, including working as a coach for the 2004, 2008, 2016, and 2022 Paralympic Games.Learn More:Coach Jim Lehman: https://trainright.com/coaches/jim-lehman/Paralympic Games Website: https://www.paralympic.org/Men's C1-2-3 1000m Time Trial | Rio 2016 Paralympic Games: https://www.youtube.com/watch?v=mRIDUDAHOKI Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics covered in this episode:Planning out race logisticsDetermining how best to prepare for Western StatesPreparing for the unique demands of the eventKey Western States course insightsChoosing appropriate build-up racesGuest Bio: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.Connect With Andy Jones-WilkinsTwitter: https://twitter.com/ajoneswilkinsCTS Coach Bio: https://trainright.com/coaches/andy-jones-wilkins/iRunFar: https://www.irunfar.com/author/ajoneswilkins Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics covered in this episode:What are betalains?What are the physiological effects of betalains?Performance benefits highlighted in studies from betalain supplementationThe latest insights on phytochemicalsSocial Links:Website: http://www.sur.coInstagram: http://www.instagram.com/surphytoFacebook: http://www.facebook.com/surphytoTwitter: http://www.twitter.com/surphytoStrava Club: https://www.strava.com/clubs/597477Research Articles:Betalains: Health and Disease: https://pubmed.ncbi.nlm.nih.gov/29846082/Cycling Study: European Journal of Applied Physiology: https://cdn.shopify.com/s/files/1/1452/7454/files/14_AltRed-Auburn_Cycling_Perfomance_-2018_Article.pdf?v=1592748293Running Study: MDPI https://www.mdpi.com/2075-4663/4/3/40Other Resources:General Overview of Betalains: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/betalainsHandling & Storage of Betalains: https://pubs.acs.org/doi/10.1021/acs.jafc.0c04241 Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics covered in this episode:Misconceptions about working with a registered dietitianHow can you refocus on intuitive eating?The relationship between trauma and disordered eatingWhy food is more than just fuelGuest Bio:Maria is a registered dietitian nutritionist (RDN) and a Washington State certified dietitian-nutritionist (CDN) with a Master of Science degree in Human Nutrition and Food Science. She is the creator and owner of Inspired Eating, a virtual Health at Every Size® practice that helps people who feel anxiety and guilt around food, who engage in disordered eating thoughts and behaviors and those who are in eating disorder recovery make peace with food and eat in a supportive and nourishing way. Maria works with clients from a trauma-informed and Polyvagal Theory lens. Consults focus heavily on understanding behaviors, intuitive eating strategies, shifts in mindset and support.Maria is also a professional mountain ultra trail runner for the shoe company, La Sportiva. Her athletic accomplishments include North American Mountain Running Champion, Trail Half Marathon National Champion, and member of multiple U.S. teams competing throughout North America and Europe. She lives in Bellingham, Washington.Connect With Maria DalzotWebsite: www.mariadalzotRD.comInstagram: https://www.instagram.com/mariadalzot/Facebook: https://www.facebook.com/mariadalzotRDTwitter: https://twitter.com/mariadalzotRD Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode:Developing a positive, lifelong relationship with runningAddressing food and body image issuesNavigating puberty, mental health, eating disorders, and the pressures of competitive runningGuest Bio - Elizabeth W. Carey:Elizabeth Carey is a writer, author, and running coach. Her work has been published in The New York Times, Runner’s World, PodiumRunner, Women’s Running, Trail Runner Magazine, and SKI Magazine, and she is a regular columnist for DyeStat. Her first book, GIRLS RUNNING, co-authored with Melody Fairchild, is available at your local bookstore and online. An endurance coach since 2002, she has experience coaching youth, high school, collegiate, recreational, and master's athletes—including at Oregon State University, Syracuse University, and Steens Mountain Running Camp. She's an assistant cross country and track coach at Garfield High School in Seattle, Washington, and coaches adults virtually. She ran Division I cross country/track for Columbia University and now explores trail and ultra running. With more than 20 years of wide-ranging experience in endurance and outdoor sports, she brings a unique perspective and passion to her work. Connect With Elizabeth Carey:Website: https://elizabethwcarey.com/Where to find the Girls Running book: https://elizabethwcarey.com/writer-editor/book/where-to-find-the-girls-running-book/Instagram: https://www.instagram.com/elizabethwcarey/Twitter: https://twitter.com/elizabethwcarey Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform