The Time-Crunched Cyclist Podcast by CTS

In Part 2 of our conversation with legendary coach Joe Friel, Adam and Joe discuss four key topics around training for older athletes: Consistency, Intensity, Motivation, and Habits. IN THIS EPISODE 4 Takeaways for Older AthletesThe Value of ConsistencyThe only 3 things an athlete can focus onIntensity - balancing hard days and easy days"Recovery on Demand" Motivation changes for older athletesMaintaining good habits with ageLINKSSuggestions for the Aging Athlete - Joe FrielMotivation: Thoughts on Training #5: Motivation - Joe FrielConsistency: Thoughts on Training #3: Consistency Is Key - Joe Friel FastTalk, Joe’s New Training Bible Joe Friel’s Website and Books ASK A QUESTION FOR A FUTURE PODCASTGUESTFor endurance athletes and coaches, Joe Friel needs no introduction. A legend in the endurance coaching profession, Joe is the author of some of the most successful books on endurance training, including "The Cyclist's Training Bible", "The Triathlete's Training Bible", and "Fast After 50". He was a founder of Peaksware, creator of TrainingPeaks software. As a coach, his clients have included elite amateur and professional road cyclists, mountain bikers, and triathletes and duathletes.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

Unlock the secrets to maintaining peak performance at any age with our special guest, Joe Friel, the mastermind behind "The Cyclist's Training Bible" and "Fast After 50." Joe delves into the crucial role of anabolic hormones and their impact on athletic performance. Discover how a long-term dedication to training can help maintain higher hormone levels and slow the decline in VO2 max as we age. We also discuss the invaluable wisdom and strategies that experienced athletes employ to compensate for physiological changes, emphasizing the importance of exercise, sleep, and diet in maintaining peak fitness. Tune in for a treasure trove of tips to train hard, train smart, and achieve your athletic goals, no matter how old you are.IN THIS EPISODEHealthspan vs. LifespanHormonal changes affecting aging athletesAge-related physical declinesImportance of weight lifting and varied activitiesEmotional responses to aging as an athleteDo older athletes respond to training?LINKSSuggestions for the Aging Athlete - Joe FrielMotivation: Thoughts on Training #5: Motivation - Joe FrielConsistency: Thoughts on Training #3: Consistency Is Key - Joe Friel FastTalk, Joe’s New Training Bible Joe Friel’s Website and Books ASK A QUESTION FOR A FUTURE PODCASTGUESTFor endurance athletes and coaches, Joe Friel needs no introduction. A legend in the endurance coaching profession, Joe is the author of some of the most successful books on endurance training, including "The Cyclist's Training Bible", "The Triathlete's Training Bible", and "Fast After 50". He was a founder of Peaksware, creator of TrainingPeaks software. As a coach, his clients have included elite amateur and professional road cyclists, mountain bikers, and triathletes and duathletes. 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 EPISODERole of electrolytes in the bodyDo we need sodium in sports drinks for performance?Why is sodium in sports drinks?Do we need sodium in sports drinks for 1-3 hour events, or only longer events?The role of electrolytes in crampingSodium testingPre-exercise sodium intakeSodium loading for fluid retention before specific eventsSodium bicarbonateLINKS-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 PODCASTGUESTDr Alan McCubbin works in the Department of Nutrition Dietetics & Food, Faculty of Medicine Nursing and Health Sciences at Monash University as a Senior Teaching Fellow. He is an Accredited Practicing Dietitian and Accredited Sports Dietitian, and in 2021 was awarded Fellowship of Sports Dietitians Australia for his combined research and education contributions to the profession. Alan completed his PhD at Monash, focussing on the dietary sodium intake practices of endurance athletes, and the likely implications for health and performance during exercise. 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

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