The Time-Crunched Cyclist Podcast by CTS

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

We're coming to you with a quick update on the running side of our show. We'll be introducing a new running show host in the next couple of weeks. 

About This Episode:In this week’s episode, Adam Pulford interviews Russell Finsterwald for part 2 of their discussion on training for single-day and stage races. Russell goes in-depth on how he prepares differently and prioritizes recovery for stage racing. Listen to part one on single-day races here.Episode Highlights:Training approach for multi-day eventsRecovery strategies for stage racesHow to adjust your nutrition and hydrationTapering for stage racesGuest Bio – Russell Finsterwald:Russell Finsterwald has been racing bikes since the age of 13 and professionally for the last nine years. Russell has accumulated 5 National Championships, a Pan American Games Championship, over 40 professional podiums, was named to the 2016 US Olympic Long Team, and has represented the United States in seven World Championships. He is the current XCM National Champion. When not training for races, Russell can be found enjoying the mountains he grew up in. Russell has climbed over 60 of Colorado’s highest peaks, is an avid photographer, bike packer, backpacker, and all around outdoor enthusiast.Read More About Russell Finsterwald:YouTube: https://www.youtube.com/channel/UCM7R4JQRjE14X1uIBt9ExRwClif Pro Team: https://www.clifbar.com/athletes/russell-finsterwaldInstagram: https://www.instagram.com/finsty/Facebook: https://www.facebook.com/finstyMTBTwitter:https://twitter.com/finsty 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 professional cyclist and CTS Athlete, Russell Finsterwald. In part one of this two-part series, they talk about Russell's training approach and strategies for one-day races.Episode Highlights:Training approach for one-day racesRussell’s favorite workout for single-day event prepPre-race food and game planRace warmup routinePre-riding the course for shorter and longer singe day eventsGuest Bio – Russell Finsterwald:Russell Finsterwald has been racing bikes since the age of 13 and professionally for the last nine years. Russell has accumulated 5 National Championships, a Pan American Games Championship, over 40 professional podiums, was named to the 2016 US Olympic Long Team, and has represented the United States in seven World Championships. He is the current XCM National Champion. When not training for races, Russell can be found enjoying the mountains he grew up in. Russell has climbed over 60 of Colorado’s highest peaks, is an avid photographer, bike packer, backpacker, and all around outdoor enthusiast.Read More About Russell Finsterwald:Website: https://www.youtube.com/channel/UCM7R4JQRjE14X1uIBt9ExRwClif Pro Team: https://www.clifbar.com/athletes/russell-finsterwaldInstagram: https://www.instagram.com/finsty/Facebook: https://www.facebook.com/finstyMTBTwitter:https://twitter.com/finsty 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 ultrarunner and fellow CTS Coach Stephanie Howe, Ph.D. They discuss Stephanie’s approach to running, nutrition, and experiences during and after her pregnancy. As well as Stephanie’s view on being a mother and an athlete and message to others to not have to choose between the two.Episode Highlights:Balancing being a mother and athletePracticing grace and patience with your new body Navigating running pre and post-pregnancyCommon misconceptions about pregnancy and nutritionGuest Bio – Stephanie Howe, Ph.D.:I grew up in Minnesota, where I developed my affinity for cold winters and Nordic skiing. I participated in pretty much every sport there was (hello fastpitch softball!), until my junior year of high school where I decided my genetics better suited me for endurance sports. I attended Northern Michigan University on a Nordic ski scholarship, where I was a two-time All-American in cross country running. No, not a typo. I “tried really hard” to be a skier, but was a much more talented runner. After graduated NMU with a B.S. in Exercise Science, I pursued a Master’s Degree in Exercise Physiology from Montana State University. Bozeman Montana is where I really fell in love with running in the mountains. But it wasn’t until I moved to Oregon that I started to dabble in trail and ultra races. While starting to explore the trails a bit more, I completed my Ph.D. in Nutrition & Exercise Physiology from Oregon State University. My dissertation study examined the impact of exercise intensity on appetite hormones in elite female runners. Fitting. Upon graduating, I worked as a professor at Oregon States and COCC (community college in Bend, OR), but ultimately decided I wanted to pursue nutrition and coaching. In 2012 I started a nutrition business, working to help all walks of people learn to eat better for health and/or performance. I did a bit of coaching on the side, but really started coaching with CTS at the end of 2019. I’m thrilled to be working with athletes, as I learn as much from them and they do from me.I currently compete, mostly in ultramarathon races, but also dabble in a bit of everything: nordic skiing, skimo, cyclocross, gravel races, adventure racing, climbing, paddling, etc. You name it, I’ve probably tried it. My favorite place is in the mountains, preferably the Alps. I have raced Western States 100 (2014 Champion), UTMB, CCC, Lake Sonoma 50, Bandera 100k, Way Too Cool 50k, and many, many other races.Read More About Stephanie Howe, Ph.D.:Website: https://trainright.com/coaches/stephanie-howe/Instagram: https://www.instagram.com/stephaniemariehoweFacebook:https://www.facebook.com/stephaniehowerunsListen 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 race director, cyclist, and sports events professional Micah Rice. They talk about what types of cycling events are leading change in the US, why the destination and experience at races are changing how participants are choosing their races, and Micah’s mountain bike stage race the Pikes Peak APEX. Episode Highlights:The rise of gravel racing Mountain bike stage racesThe future of road racingWhy a race’s destination and overall experience are a driving force  Guest Bio – Micah Rice:Before embarking on a career in sports event management, Sports Strategies Vice President of Event Strategy and Operations, Micah Rice, experienced competition firsthand. Initially, it was from the seat of his bicycle as a professional cyclist, and then, from the driver’s seat of a team car, as director of the upstart professional cycling team, Jittery Joe’s. After stepping away from professional competition and receiving a degree in Education from the University of Georgia, Micah left his home in Athens for the high altitude of Colorado Springs, where he joined USA Cycling to lead the National Events program.  As VP of National Events, Micah oversaw over 100 National Championship events, in addition to Olympic Trials and World Championship events. Following his tenure at USA Cycling, he joined OC Sport to oversee North American operations for Haute Route, the world’s most prestigious multi-day amateur cycling events. Drawing on his experience of managing world-class events, Micah now channels his passion and knowledge to the clients of Sports Strategies. His hands-on experience is a vital part of the team’s work with cities and regions that want to identify their sports tourism assets and create legacy events that promote economic development. It is in this role to develop and deliver events, that he also serves as Executive Director of the Pikes Peak APEX, the largest mountain bike event on Colorado’s front range.  Micah believes outdoor destinations are some of our greatest resources, and he tries to find time each day to enjoy them. When he isn’t working, you can find Micah riding his bike or hiking with his dog, Cocoa. He also enjoys camping and skiing with his family. Register for the Pikes Peak APEXUse Code: TRAINRIGHThttps://www.pikespeakapex.com/ 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 Clare Gallagher, an ultrarunner and environmental advocate. They discuss the role athletes can play in environmental policies, how runners can find their niche in advocating for our environment, and why even small changes make a big difference.Episode Highlights:The environmental issues that are too big to ignoreYou don’t have to get politically involved to make a differenceWhere and how you can get involved Guest Bio – Clare Gallagher:Clare Gallagher is a Colorado native, Princeton University graduate, environmental advocate, and ultrarunner. Clare has made strides as an environmental advocate and as an ultrarunner winning Leadville 100, the Western States 100, 101K in the UTMB series, and a few FKT’s. Read More About Clare Gallagher:Website: https://clare.run/Instagram:https://www.instagram.com/clare_gallagher_runs/Facebook: https://www.facebook.com/clare.gallagher.runsTwitter: https://twitter.com/puppiesonmtsyayOther Resources:Protect Our Winters: https://protectourwinters.org/ 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 Adam Pulford lays out the 3 most important cycling workouts you need to include in your training, why each workout is important, how to organize them in your training, and how to do them properly to increase your performance and durability.Episode Highlights:The 3 most important workouts you need to include in your trainingHow to establish your baselineHow to organize your trainingFinding the proper rhythm to your trainingHow to progressively overload yourself for continued improvementEpisode Resources:The CTS Field Test: https://trainright.com/cycling-field-test/Field Testing: https://www.trainingpeaks.com/blog/threshold-tests-for-swim-bike-and-run/ Want more guidance with your training? Check out the TrainRight Membership: https://trainright.com/membership/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform