Join Coach Adam Pulford and Dr. Alan McCubbin, a sports dietitian from Monash University, to unpack the complexities of hydration, particularly for those balancing tight schedules. We discuss the essential strategies for pre-exercise hydration, managing fluid loss during workouts, and effective rehydration post-exercise. We also tackle the debate on whether to drink based on thirst or follow a pre-set plan and learn how to create a comprehensive sweat rate profile for varying conditions. IN THIS EPISODEHydration needs for time-crunched vs. time-rich athletesWhat does 'optimal hydration' even mean?The problem with 'overdrinking'Practical methods of hydration assessmentDrink to thirst or follow a hydration plan?Putting sweat rate testing data into practice The truth about "losing 2% of bodyweight due to dehydration"How much fluid should you replace during exercise? LINKS-Podcast: Fueling Endurance: https://podcasts.apple.com/us/podcast/fueling-endurance-nutrition-for-runners-cyclists-triathletes/id1542030768 Twitter: https://twitter.com/nxtlvlnut Instagram: https://www.instagram.com/fuelingendurance/ ASK 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

IN THIS EPISODEDefining Fatigue Resistance and DurabilityWhat Durability looks like in your training dataPhysical tests for durability and fatigue resistanceFatigue resistance training workoutsWhen to schedule durability and fatigue resistance training LINKS-  Knowledge is Watt: Fatigue Resistance and Durability - Durability not related to VO2 or FTP - The New Science of “Fatigue Resistance” by Alex Hutchinson - Fatigue Resistance or Durability in Cycling: Tests & Training Tips — High North Performance ASK 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

IN THIS EPISODELearn how to use kilojoules to quantify work rates and total work achieved, set fueling goals, and achieve weight loss goals. What is a kilojoule?How kJs are used in training and racingFatigue resistance and durabilityBasing energy intake during rides as a percentage of hourly kJTracking kJ for weight management/loss goals LINKS- Energy Expenditure: Calories, Kilojoules and Power in Cycling - How Accurate is That Calorie Reading? ASK 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

IN THIS EPISODEQuestion: Is one long ride better than two shorter ones?3 Strategies for Double DaysWhen to use double daysAre Double Days always good/better?Risks associated with Double DaysIs a double day better than a single long ride?LINKS- Benefits and Risks of Two-a-Day Training for Cyclists - Two Shorter Rides or One Really Long Ride: Which is better for training?- Do's and Don'ts of Double Day Training for Ultrarunners ASK 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

IN THIS EPISODEQuestion 1: Should I add potassium to my sports drink?Natriuresis from overconsumption of potassiumQuestion 2: How can I keep my job and get enough recovery while training as a Time-Crunched Cyclist?How to recover well when you have limited time for recovery4 Steps to scheduling sleep, rest between workouts, training intensity, and training volume.ASK 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

IN THIS EPISODEQuestion 1: How to incorporate Zwift racing into a Time-Crunched Cyclist's training plan?Three priorities for including Zwift races in your training planTraining schedule examples with Zwift races includedQuestion 2: How can I incorporate a rowing ergometer into my cycling trainingUsing variety to improve training consistencyWorkout examples for rowing machine ASK 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

Unlock the secrets of sports nutrition as we explore the often-confused sugars—glucose and dextrose—with insights from nutrition expert Kristen Arnold, MS, RDN, CSSD. Then we'll delve deeper into the world of maltodextrin and learn how mixing carbohydrate sources can drastically enhance your athletic performance. As a bonus, we'll provide Kristen's recipe for a homemade sports drink that's easy to make, features inexpensive ingredients, and is easily customizable. IN THIS EPISODEAre Glucose vs. dextrose the same thing?Maltodextrin as a carbohydrate source for sports drinksGlucose + Fructose for increased rate of absorption Kristen Arnold's simple, inexpensive, and effective sports drink recipeBrand name sports drink examplesMaking your own high carbohydrate sports drinkRESOURCES- Episode 192: Do Regular Cyclists Benefit From Super High Carbohydrate Intakes? https://youtu.be/WyrGWlEMBEM- Slow vs Fast Carbs: - Ratios of sugar combinations in sport drinks - Never Second 2:1 ratio from Asker Jeukendrup - SuperHigh Carb - Beta Fuel- Glucose vs Fructose vs Sucrose- Kristen Arnold's website  SPORTS DRINK RECIPE(makes two, 16-oz bottles)- 32oz Water- ¼ tsp table salt- 4 tbsp Maple Syrup - Flavor of choice (1 oz fruit juice, a squeeze of lime juice, a few drops of peppermint oil… experiment with your favorite flavors!)Nutrition Facts: (per 16oz)Calories: ~104kcalCarbs: 27gFat: 0gProtein: 0gSodium: 308mgASK 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

In Episode 195, we answer a listener question about using power, heart rate, rate of perceived exertion and the talk test to gauge if you're hitting your Zone 2 or creeping out of it. CTS Coach and physiologist Renee Eastman talks with Host Adam Pulford about which metrics to prioritize during specific training rides. They also discuss aerobic decoupling and the ways that changes in relationship between power and heart rate can indicate changes in aerobic fitness and durability.Topics Covered In This Episode:Setting Zone 2 training intensitiesFactors affecting heart rateHonesty of RPE valuesDefining the work of the dayWhat is aerobic decoupling?Training beyond Zone 2Guest:Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.Show Links:Renee Eastman bio: https://trainright.com/coaches/renee-eastman/Instagram: https://www.instagram.com/renee.eastman/?hl=enASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 14 years 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

Topics Covered In This Episode: Why shorter cranks and narrower bars?Determining the right road, gravel, MTB handlebar widthRecommendations for amateur and time-crunched cyclistsWhat is crank length and why it mattersBenefits of shorter cranksShould cranks on all your bikes be the same length?Bonus: How do you choose a good saddle?Guest:Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.Show Links:Renee Eastman bio: https://trainright.com/coaches/renee-eastman/Instagram: https://www.instagram.com/renee.eastman/?hl=enASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 14 years 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

Questions/Topics Covered In This Episode:Strategy #1: General fitness, picking from a "workout buffet"Strategy #2: Performance training, specific duration/workout goalsThreshold workouts: ~30-60min of Time in Zone (TiZ), 8-60min interval durations, 2:1 work to rest ratios, 91-105% FTP, RPE: 7-8, extensive or intensive VO2 Max Workouts: 10-25min of Time in Zone, 1.5-5min interval durations, 1:1 work to rest ratios, 106-121% of FTP, RPE: 9Extensive Anaerobic Capacity workouts: 4-12min of total time in zone ,30-60s interval durations, 1:2 and up to 1:10 work to rest, RPE: 9-10Intensive Anaerobic Capacity workouts: ~1-2min TiZ, 10-20s interval durations, full rest (~7-12min), RPE: 10Strategy #3: Other GoalsSpecific workouts for weight loss goals, Specific workouts for metabolic flexibilitySpecific workouts for gaining massRESOURCES- An Introduction to the New iLevels in WKO4 | TrainingPeaks - How to determine workout targets using WKO iLevels - Episode 168 - Zone 2: Testing to personalize your Zone 2 and improve base training- Episode 169 - Sugar Burner vs. Fat Burner Cyclists in Lab Testing, Training, and Competition- Episode 46: Periodization, Training Modalities with Tim Cusick- Episode 8: Deciphering Training Methodologies with Tim CusickASK 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