The Time-Crunched Cyclist Podcast by CTS

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

The pros are eating 120 grams of carbohydrate per hour in some races and hard training sessions. Should you consume that much? Would you perform better if you did? In Episode 192 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweat Science columnist Alex Hutchinson joins Host Adam Pulford to discuss the latest trend toward super-high carbohydrate intakes during exercise.  Topics in this Episode:History of carbohydrate fueling recommendationsEndogenous vs. Exogenous fuelingWhen would more carbohydrate be beneficial?Why might more carbohydrate not be better?Super-high carbohydrate for elites vs. masters and amateur cyclistsWhy replace 30-40% of energy expenditure on performance daysPractical carbohydrate fueling recommendations for Time-Crunched CyclistsResources:Youtube video of this episode  Alex's Twitter(X) @sweatscienceWebsite: https://sweatscience.com/Resources:- Alex’s Article on Outside: - Study: Assessing exogenous carbohydrate intake needed to optimize human endurance performance across sex: insights from modeling runners pursuing a sub-2-h marathon - Study: Increased exogenous but unaltered endogenous carbohydrate oxidation with combined fructose-maltodextrin ingested at 120 g h−1 versus 90 g h−1 at different ratios Guest: Alex Hutchinson, PhDAlex Hutchinson is a National Magazine Award-winning journalist and Outside’s Sweat Science columnist, covering the latest research on endurance and outdoor sports. His most recent book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Before becoming a journalist, he completed a PhD in physics at the University of Cambridge and worked as a researcher in the National Security Agency’s Quantum Computing group. He also competed for the Canadian national team in track, cross-country, road, and mountain running. He lives (and runs) in Toronto.ASK 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

In Episode 191 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweatscience columnist Alex Hutchinson joins Host Adam Pulford to discuss the keys to long term success as an athlete. In particular, they draw on skills acquisition research from Mark Williams of the Institute of Human and Machine Cognition in Florida and Nicola Hodges of the University of British Columbia.  5 Keys to Long Term Success in Endurance Training:Balancing Performance with LearningChoosing Quality over QuantityFostering AutonomyBeing SpecificRespect Individual DifferencesResources:Youtube video of this episode  Alex's Twitter(X) @sweatscienceWebsite: https://sweatscience.com/Resources:- Alex’s Article on Outside: How to Train for Long-Term Success - Effective practice and instruction: A skill acquisition framework for excellence: https://pubmed.ncbi.nlm.nih.gov/37603709/Guest: Alex Hutchinson, PhDAlex Hutchinson is a National Magazine Award-winning journalist and Outside’s Sweat Science columnist, covering the latest research on endurance and outdoor sports. His most recent book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Before becoming a journalist, he completed a PhD in physics at the University of Cambridge and worked as a researcher in the National Security Agency’s Quantum Computing group. He also competed for the Canadian national team in track, cross-country, road, and mountain running. He lives (and runs) in Toronto.ASK 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:How much difference will it make if I train on a heavy bike and race on a light bikeWhy Total System Weight mattersCheapest way to lower total system weightHow do I know if I've maxed out my Functional Threshold Power?Have you maxed out training volume or intensity?How to lengthen rides and use mini-campsWhat to do when you can't add more timePolarized training to pull FTP upRESOURCES- Total System Weight Calculator: https://www.broleur.com/hill-climb-calculator/- Trainright Membership: https://trainright.com/membership/- Episode 48 with Dr. Stephen Seiler: https://youtu.be/KfvRy_b1z2k- Episode 164 on Extensive and Intensive interval training: https://youtu.be/S-95GTC52mAASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 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

In Episode 189 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweatscience columnist Alex Hutchinson joins Host Adam Pulford to discuss the details that separate crappy training from high-quality training. Whether you're balancing your passion for cycling with a demanding schedule or aiming to refine your training routine, this conversation offers invaluable insights into achieving peak performance.Key topics in this episode:What is "training quality"?The role of device data in defining training qualityHow to adjust training on the fly, during workouts? Indicators of training qualityThe role of iteration and reflection on personalizing training for youHow do you know if your training plan is crap?Four indicators your training plan isn't workingResources:Youtube video of this episode  (includes visuals described in audio version)Alex's Twitter(X) @sweatscienceWebsite: https://sweatscience.com/ Resources:- Alex’s Article on Outside: What Makes Training High-Quality—or Not? - Haugen et al: Training Quality—What Is It and How Can We Improve It?  Guest: Alex Hutchinson, PhDAlex Hutchinson is a National Magazine Award-winning journalist and Outside’s Sweat Science columnist, covering the latest research on endurance and outdoor sports. His most recent book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Before becoming a journalist, he completed a PhD in physics at the University of Cambridge and worked as a researcher in the National Security Agency’s Quantum Computing group. He also competed for the Canadian national team in track, cross-country, road, and mountain running. He lives (and runs) in Toronto.ASK 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