The Time-Crunched Cyclist Podcast by CTS

Questions/Topics Covered In This Episode:00:45 - How can I strength train my legs with less stress on my hips, post surgery?03:20 - Isometric holds (wall sits) for leg strength04:52 - Lunge complex for mobility and strength09:32 - Coming back from surgery, my cardiovascular system is good, but my leg strength needs work. How do I get both back on track?11:33 - Sample workout for increasing strength training ASK 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

8-Time US National Champion and CTS Coach John Croom is the anaerobic king. His power numbers and FRC (functional reserve capacity) were phenomenal at the height of his career. In this episode of "The Time-Crunched Cyclist Podcast", he reveals the techniques and workouts he uses to help athletes unlock the power of anaerobic capacity for race-winning performance. And anaerobic capacity is not just for racers... AC is the power all cyclists rely on for sharp accelerations in a group ride, to charge up a hill, or sprint against your buddies.ASK A QUESTION FOR A FUTURE PODCASTGuest: John CroomJohn Croom started his athletic career as a 305-pound football player turned wrestler before finding track cycling. Even at 200-215 pounds, he was frequently told he was too large to be competitive as a cyclist, but he persevered and won 8 USA Cycling National Championships on the velodrome! Shortly after realizing he would not qualify for Team USA for the 2024 Olympics, he seized an opportunity to join the American Magic professional sailing team as they prepare to compete for the 37th America's Cup. John continues to work as a CTS Coach.HostAdam 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

Episode 186 features a fascinating conversation with CTS Coach John Croom, who defied norms to make the leap from a team sport heavyweight to a professional track cyclist and now an America's Cup sailor with  the American Magic team. This episode chronicles Croom's physical transformation and mental fortitude, providing a goldmine of motivation and insight for heavier cyclists looking to leverage their size rather feel ostracized or disadvantaged because of it.  Topics in this episode:John Croom's background and heavyweight pathway into sportsTraining and weight loss journey to become an elite cyclistCroom's struggle to balance fueling and weight managementCroom's advice for effective weight loss and managementTraining and advancing to a Track Cycling National ChampionTransitioning from Track Cycling to America's Cup SailingA cyclist's role on an America's Cup sailboatWhy John Croom is still working as a cycling coachASK A QUESTION FOR A FUTURE PODCASTGuest: John CroomJohn Croom started his athletic career as a 305-pound football player turned wrestler before finding track cycling. Even at 200-215 pounds, he was frequently told he was too large to be competitive as a cyclist, but he persevered and won 8 USA Cycling National Championships on the velodrome! Shortly after realizing he would not qualify for Team USA for the 2024 Olympics, he seized an opportunity to join the American Magic professional sailing team as they prepare to compete for the 37th America's Cup. John continues to work as a CTS Coach.HostAdam 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

Episode 185 of "The Time-Crunched Cyclist Podcast" is a quick one, at just about 11 minutes, but it's packed with great, practical information about checking and confirming your bike fit.Questions in this episode:How often should cyclists redo bike fits?How do you translate bike fit measurements from bike to bike?ASK 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

Topics in This Episode:Recap of "Science of a Great Pedal Stroke" podcast (Episode 183)Why cyclists should train the full range of cadences"Normal" cadence ranges for different types of cyclingHow to train different cadences (low, high, high + high power)Fast Pedal workout (high cadence, low power)Muscle Tension workout (low cadence, high torque)Power Intervals (high cadence, high power)Sprinting!Resources:Youtube video of this episodeYoutube video of episode 183  (includes visuals described in audio version)Articles: Everything to Know About Pedaling to Maximize Your Cycling PowerWhy and When to Use Low-Cadence Intervals in Cycling Training Cycling Cadence: How Fast Should You Pedal for Ideal PerformanceResearch: Influence of duty cycle on the time course of muscle fatigue and the onset of neuromuscular compensation during exhaustive dynamic isolated limb exerciseOptimal cadence selection during cycling : review article | International SportMed JournalASK A QUESTION FOR A FUTURE PODCASTGuest: Charlie LivermoreCharlie Livermore first worked in Pro Cycling in 1989 with the Wheaties-Schwinn Cycling Team. Then he worked with Chris Carmichael at USA Cycling before spending three years with the Coors Lite Cycling Team, and finally seven years at the helm of the Volvo/Cannondale Pro MTB Team. In 2004, Charlie founded and operated a cycling performance center in Northern California. In 2006 he co-founded Continuum Sports, the management company of the BMC Pro Cycling Team. He joined CTS as a coach in 2011.HostAdam 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

Key topics in this episode:How power is produced through the pedal strokeThe muscle used for producing power on the bikeTorque effectiveness and the creation of an effective pedal strokeSynchronizing the top and bottom of your pedal stroke Resources:Youtube video of this episode  (includes visuals described in audio version)Articles: Everything to Know About Pedaling to Maximize Your Cycling PowerWhy and When to Use Low-Cadence Intervals in Cycling Training Cycling Cadence: How Fast Should You Pedal for Ideal PerformanceResearch: Influence of duty cycle on the time course of muscle fatigue and the onset of neuromuscular compensation during exhaustive dynamic isolated limb exerciseOptimal cadence selection during cycling : review article | International SportMed JournalASK A QUESTION FOR A FUTURE PODCASTGuest: Charlie LivermoreCharlie Livermore first worked in Pro Cycling in 1989 with the Wheaties-Schwinn Cycling Team. Then he worked with Chris Carmichael at USA Cycling before spending three years with the Coors Lite Cycling Team, and finally seven years at the helm of the Volvo/Cannondale Pro MTB Team. In 2004, Charlie founded and operated a cycling performance center in Northern California. In 2006 he co-founded Continuum Sports, the management company of the BMC Pro Cycling Team. He joined CTS as a coach in 2011.HostAdam 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

Key topics in this episode:Review of Velocity-Based TrainingCoach Kellie's process for starting a programEstablishing good formWhen to add speed and load componentsKeys to building a programThree main movementsDesigning a weekly programResources:Kellie Moylan: Coach Profile: Kellie Moylan - CTS Cycling CoachArticles for Further Research::Researched Applications of Velocity Based Strength TrainingVelocity-Based Training: From Theory to ApplicationVBT Manipulation & PrescriptionMore Great Resources:https://www.youtube.com/@TheMovementSystemStrength vs Hypertrophy: https://www.youtube.com/watch?v=pfW86aNuR1QCatylyst Athletics Library: https://www.catalystathletics.com/exercises/ASK A QUESTION FOR A FUTURE PODCASTGuest: Kelly MoylanKellie Moylan is a performance coach who works with athletes throughout the world. She has been coaching endurance sports and strength training for over 20 years. Kellie works one on one with athletes in her own gym with the use of Olympic style weightlifting or portions of the lifts depending on the goals and needs of each athlete. Certifications:USA Cycling Level 1, NSCA USA Weightlifting Level 2 Coach, USA Track and Field Level 3, Certified Sports Nutrition Coach with NSPA, Certified Program Design with NSPA, Certified Weightlifting with NSPA, Certified Speed and Agility NSPA, International Youth and Conditioning CoachHostAdam 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

Key topics in this episode:Weightlifting vs. Strength TrainingHow do we develop strength and power in an athlete at the gym?How does Velocity-Based Training (VBT) work?Kellie's "Train fast to be fast" methodResources:Kellie Moylan: Coach Profile: Kellie Moylan - CTS Cycling CoachArticles for Further Research::Researched Applications of Velocity Based Strength TrainingVelocity-Based Training: From Theory to ApplicationVBT Manipulation & PrescriptionMore Great Resources:https://www.youtube.com/@TheMovementSystemRate Coding: https://www.youtube.com/watch?v=eJLkrdozT6QRate of Force Development: https://www.youtube.com/watch?v=dZlVoH8MWk0 Strength vs Hypertrophy: https://www.youtube.com/watch?v=pfW86aNuR1QASK A QUESTION FOR A FUTURE PODCASTGuest: Kelly MoylanKellie Moylan is a performance coach who works with athletes throughout the world. She has been coaching endurance sports and strength training for over 20 years. Kellie works one on one with athletes in her own gym with the use of Olympic style weightlifting or portions of the lifts depending on the goals and needs of each athlete. Certifications:USA Cycling Level 1, NSCA USA Weightlifting Level 2 Coach, USA Track and Field Level 3, Certified Sports Nutrition Coach with NSPA, Certified Program Design with NSPA, Certified Weightlifting with NSPA, Certified Speed and Agility NSPA, International Youth and Conditioning CoachHostAdam 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 in this episode:How should I incorporate running with primary cycling training plan (without getting injured)?Should high-intensity anaerobic intervals be done year round, even occasionally, or only during event-specific buildup?Addressing the numbering of podcast episodes for easier searchingASK 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

The podcast discusses the art and science of breathing techniques for cyclists, including modifying breath patterns, hyperventilation, nasal breathing, and training devices. They also explore analyzing power and heart rate files for athletes without lab tests. The episode concludes with a recommendation to subscribe to TrainWright's free weekly publication.