The Time-Crunched Cyclist Podcast by CTS

Key topics in this episode:Quick review of sports drink ingredients Use cases for high carb drink mixesTemperature-related considerations for high carb drink mixesKristin's home-made drink mix recipeRecommended brand examples of sport drinksWhy there are increased electrolytes in moderate carbohydrate drinksHow to transition sports drinks during long training sessions and eventsWhen to use zero-calorie electrolyte-only sports drinksGuestKristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.LinksKristin's Website: Arnoldrdn.comKristin's InstagramReferences from the episodeGI Issues: https://www.mysportscience.com/blog/categories/gi-problemsFueling Recommendations During Various Exercise Durations: https://www.mysportscience.com/post/2015/05/27/recommendations-for-carb-intake-during-exercise Carbohydrate Composition of Sport Drinks: https://pubmed.ncbi.nlm.nih.gov/24715561/HostAdam 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 explores the characteristics and differences between 'intensive' and 'extensive' intervals in cycling workouts. It discusses the purpose of training, formation of training zones, and the use of different energy systems. Tips are provided for improving power, threshold development, pacing, and recovery. The importance of recovery and using zones to guide training intensity are emphasized.

Key topics in this episode:Scheduling workouts between cyclocross races.Skills practice routines and tips for pre-season and during season.Race-and-recovery planning for a multi-week cyclocross seriesTapering for major cyclocross goal eventsKey workouts for cyclocross racersGuestJim Lehman was one of the original CTS Coaches and been designing training camps for more than 20 years. One of the most respected endurance cycling coaches in the United States, Jim has served as a National Team coach for the US Para-cycling team, including working as a coach at the 2004, 2008, 2016, and 2020 Paralympic Games. Following the 2020 Paralympic Games he received the Order of Ikkos medal six times for his role helping athletes win medals.HostAdam 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

Key topics in this episode:How is cyclocross periodization different from road/MTB/gravel?When should cyclocross racers do base, build, and preparation periods before cyclocross season?Do amateur and masters racers need 500 training hours per year?What other types of bike races are the best training for cyclocross?Why gravel racing might not be a great training tool for cyclocross racersGuestJim Lehman was one of the original CTS Coaches and been designing training camps for more than 20 years. One of the most respected endurance cycling coaches in the United States, Jim has served as a National Team coach for the US Para-cycling team, including working as a coach at the 2004, 2008, 2016, and 2020 Paralympic Games. Following the 2020 Paralympic Games he received the Order of Ikkos medal six times for his role helping athletes win medals.HostAdam 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

Guest Nicole Rubenstein discusses the benefits and drawbacks of creatine supplementation for time-crunched cyclists, including its effects on cognition, concussion recovery, and muscle strength. She also addresses the concerns and benefits of creatine for vegan and vegetarian athletes, as well as the importance of proper dosing and periodization for optimal performance.

Nicole Rubenstein, a nutritionist with a background in registered dietetics, discusses the benefits of beta-alanine supplementation for endurance athletes. Topics include reducing muscular fatigue, recommended daily dose, side effects such as tingling sensation, cycling off the supplement, and improvements for amateur cyclists and vegetarian/vegan athletes.

Topics covered in this episode:What is Block Training?Block training vs. Polarized TrainingWhy focusing training stimulus on back-to-back days is effectiveBlock training for time-rich vs. time-crunched cyclistsASK 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.LinksBlock training article and graphic by CTS Alumnus, Coach Dean Golich 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:What is heart rate variability?What's the most accurate and seamless way to measure HRV?When should you measure HRV,  overnight vs. morning?What decisions can you or should you make based on HRV?How much data is necessary before HRV becomes a useful tool for an individual athlete?ASK A QUESTION FOR A FUTURE PODCASTGuest: Jason KoopJason Koop is the Head Coach of CTS Ultrarunning, author of "Training Essentials for Ultrarunning, 2nd Ed", creator of the "Research Essentials for Ultrarunning" monthly newsletter, and host of "The Koopcast" podcast. He is one of the most sought-after coaches in ultrarunning, and for many years he was the CTS Coaching Director in charge of coaching education and ongoing mentoring of CTS Coaches across all sports. Find Jason on Instagram, Twitter, or his website: https://jasonkoop.com HostAdam 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.Links KoopCast with Marco AltiniMarco Altini BlogHRV4Training AppListen 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:How motivation changes through the training yearSelf determination theory: Autonomy, competence, connectedness Managing Intrinsic vs. extrinsic motivations"Motivation Flexibility"Harmonious passion and obsessive passionManaging a total loss of motivationASK A QUESTION FOR A FUTURE PODCASTGuest: Colin IzzardColin graduated from Syracuse University in 1998 with a BS in Exercise Physiology and Biomechanics. He served as the Head Coach for USA Swimming Teams as well as working at UNC Chapel Hill as a swimming and strength coach. He has worked for CTS since the early 2000s in various capacities. He developed CTS’s first regional center in Asheville/Brevard NC, mentored, developed, and trained numerous coaches. Other  projects included writing stage races for Zwift, working with Training Peaks to help develop WKO 4 software. Colin also served as a bike fit/sports science advisor for the Hincapie Development Racing Team, Columbia Es Passion Professional Cycling Team, The Toronto Maple Leafs NHL Team, and Trek Regional Factory Programs. HostAdam 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 covered in this episode:Where does motivation come fromSelf determination theorySpectrum of motivation (amotivation, extrinsic, intrinsic)Harmonious passion and obsessive passionIntro to Motivation flexibilityLinks mentioned:Self Determination Theory: (SDT)https://selfdeterminationtheory.org/Understanding Motivation & Performance:https://www.fasttalklabs.com/coaching/understanding-motivation-and-how-it-affects-performance/Book: Why We Do What We Do by Ed Decihttps://www.amazon.com/Why-We-What-Understanding-Self-Motivation/dp/B07XQ98NF8/ref=sr_1_1?hvadid=580628312862&hvdev=c&hvlocphy=9008053&hvnetw=g&hvqmt=e&hvrand=15189107440365053728&hvtargid=kwd-5341150214&hydadcr=15525_13517362&keywords=why+we+do+what+we+do+deci&qid=1691334180&sr=8-1What is Motivation:https://positivepsychology.com/what-is-motivation/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