The Time-Crunched Cyclist Podcast by CTS

OVERVIEW: In the second of two podcast episodes, Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center, about specific heat acclimatization protocols athletes can use without complicated equipment. They also discuss whether heat acclimatization protocols can or should be used year round to improve training and racing performances.TOPICSWhy and How to increase plasma volumeNative Heat protocolSauna protocolHot bath/hot tub protocolShould you use heat acclimatization year round?LINKSLindsay’s Socials:IG: https://www.instagram.com/sportsciencelindz/FB: https://www.facebook.com/lindsay.hyman.7X: https://x.com/SportsSciLindzHeat Training Resources:Image discussed in the podcastKoop’s: Ultrarunners' Heat Acclimation Cheat Sheet - Jason Koop Asker’s: Beat the Heat – a hot bath after exercise boosts performance in the heat Stacy’s: Heat Regulation For Women | Dr. Stacy Sims ASK A QUESTION FOR A FUTURE PODCASTGUESTLindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.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

Can heat training be the secret weapon in unlocking peak athletic performance? Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center. Lindsay reveals the preparations undertaken by Team USA for the Paris Olympics, detailing how they managed heat stress in extreme conditions. From sustainable designs in the Olympic Village to using core temperature pills for gathering data, learn how innovations help athletes excel on the world stage.For everyday athletes, Lindsay and Adam discuss practical aspects of heat training, how athletes should balance heat exposure with other training priorities, how long it takes to acclimate to the heat, and when to start your heat training prior to important events. LINKSLindsay’s Socials:IG: https://www.instagram.com/sportsciencelindz/FB: https://www.facebook.com/lindsay.hyman.7X: https://x.com/SportsSciLindzHeat Training Resources:Image discussed in the podcastKoop’s: Ultrarunners' Heat Acclimation Cheat Sheet - Jason Koop Asker’s: Beat the Heat – a hot bath after exercise boosts performance in the heat Stacy’s: Heat Regulation For Women | Dr. Stacy Sims ASK A QUESTION FOR A FUTURE PODCASTGUESTLindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists. HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.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

Chris Merriam, Team Manager of the CXD Trek Bikes cyclocross team and local East Coast legend, shares insights into the exciting world of cyclocross. He discusses common pre-season training errors and crucial skills for success. Merriam emphasizes the importance of community in nurturing new talent and maintaining work-life balance while racing. He also covers essential gear selections and race day strategies. The conversation highlights the fun and inclusive nature of cyclocross, inviting both seasoned and beginner riders to embrace the thrill of the sport.

OVERVIEWOverview: The sports science debate between training methodologies seems to pit Polarized training (e.g., hard days hard, easy days easy) against Tempo/Sweetspot training (e.g., high aerobic training, often derided as "the middle ground"). For real athletes, all intensities matter and how you use them depends on your available time and your goals. Here's how to figure it out.TOPICS COVEREDPolarized vs. SweetSpot definitionsSweetSpot pros and consPolarized training pros and consPractical recommendations for Time-Crunched CyclistsASK A QUESTION FOR A FUTURE PODCASTLINKSComplete Guide to Polarized TrainingSweet Spot Training In The Winter/Base Phase: Yes Or No? Zone 2, Sweetspot, and Polarized Training HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.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

OVERVIEWOverview: Big goal events take a lot of you, both physically and mentally. A couple days off won't cut it. Here's how to structure an effective post-goal event recovery.TOPICS COVEREDHow to start post-event recoveryWeek 2 of post-event recoveryWeek 3 of post-event recoveryHow you know you're ready againQuestion 2: Key Metrics to Track for Training?3 broad areas to focus onSpecific metrics to trackASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.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

OVERVIEWOverview: After a long period of developing base aerobic fitness, how and when should Time-Crunched Cyclists add intensity for greater speed and power? TOPICS COVERED IntroIntensifying training to add speed and powerKey workouts for aerobic glycolysisProgression of workouts for improving aerobic glycolysisASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.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

OVERVIEWTime-Crunched Cyclist programs are typically 6-8 hours of training per week, but a listener asks. "What if I have only 4 hours per week?" TOPICS COVEREDQuick Answers to Listener QuestionsBenefits of short sessions of Zone 2 trainingBlock training for Super Time-Crunched CyclistsThreshold workout exampleTraining plans with 2-3 workouts per weekAnnual periodization plan for Super Time-Crunched CyclistsASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.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

Dr. Gabriele Gallo, a sports science expert with a PhD in carbohydrate fueling, dives into how carbs boost endurance performance, especially in fatigued cyclists. He breaks down complex concepts like Critical Power and glycogen management, making science accessible to all athletes. Gallo shares essential strategies for maximizing performance through personalized carbohydrate intake and discusses the impact of nutrition timing. This insightful conversation empowers endurance athletes to fuel smartly for long events.

IN THIS EPISODEDurability and Fatigue Resistance Testing ProtocolsDoes everyone benefit from durability training?Independence of VO2 and durabilityTraining development for shorter distance athleteDurability for long gravel, road, and MTB racersEmerging research on training strategies LINKShttps://knowledgeiswatt.substack.com/https://www.instagram.com/knowledgeiswatt/https://x.com/knowledgeiswattASK A QUESTION FOR A FUTURE PODCASTGUESTGabriele Gallo earned his PhD in sports science and also recognized that scientific literature - including his own research - is complicated for non-scientists to read and comprehend. As a result, he created the Knowledge Is Watt Substack and Instagram account. He has dedicated himself to translating scientific papers into more easily digestible content to be read, understood and easily applied by all athletes and coaches.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.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

IN THIS EPISODEPeak Fat Oxidation and FatMaxFax oxidation effect on fatigue resistanceEffects of sex and fitness on peak fat oxidationTraining with low and high carbohydrate availabilityOptimizing fat oxidation for Time-Crunched CyclistsZone 2 training benefits beyond fat oxidationLINKShttps://knowledgeiswatt.substack.com/https://www.instagram.com/knowledgeiswatt/https://x.com/knowledgeiswattASK A QUESTION FOR A FUTURE PODCASTGUESTGabriele Gallo earned his PhD in sports science and also recognized that scientific literature - including his own research - is complicated for non-scientists to read and comprehend. As a result, he created the Knowledge Is Watt Substack and Instagram account. He has dedicated himself to translating scientific papers into more easily digestible content to be read, understood and easily applied by all athletes and coaches. HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.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