The Time-Crunched Cyclist Podcast by CTS

Discover the frequency of testing and updating training zones for cyclists, including the importance of field tests. Learn how to estimate FTP and set training zones using heart rate and power data. Explore the value of regular lab tests for performance monitoring. Understand the concept of being time-crunched in training and the recommended training time based on goals. Delve into the significance of FTP for training zones and fitness modeling.

This podcast discusses the challenges of fitting strength and endurance training into limited time for cyclists. Topics covered include the optimal order of weight training and cycling intervals, the competition between the Emtor and AMPK pathways in muscle growth, strategies for incorporating strength training and cycling, and finding the right balance between the two.

Coach Adam Pulford, a cycling coach specializing in Zone 2 training, answers listener questions on the benefits of Zone 2 training, the misconceptions surrounding it, and the importance of training across all zones. He also discusses the concept of 'training low' and the risks involved, the impact of going into higher zones during Zone 2 rides, and optimizing training by staying in Zone 2 for increased fat oxidation.

Building a strong aerobic foundation is crucial for optimal cycling performance. Time and volume are key in endurance sports training. Maximizing performance involves understanding oxygen delivery and uptake. Different testing options for endurance athletes are discussed, including lab and field testing.

Discover the value of lab testing for endurance and performance. Learn about lactate testing and its implications for carbohydrate metabolism. Explore the differences between lab testing and field testing, and the benefits of lab testing for customized training. Understand the importance of metabolic efficiency and the implications of being a sugar burner or a fat burner. Overcome time constraints as an athlete and maximize your potential. Explore the significance of testing metabolic flexibility and carbohydrate intake in athletes.

Get ready to unravel the intricacies of Zone 2, LT1, LT2, lactate threshold, lab testing, and carb/fat oxidation with our head physiologist and CTS Premier Coach, Renee Eastman. This episode promises to change your understanding of how your body functions during rigorous training. You'll learn why lactate isn’t the villain it’s often made out to be, and how it functions as a fuel source.We’ll also uncover the world of Zone 2 training, highlighting the vital differences between lactate threshold (LT2) and functional threshold power (FTP). Unearth how to maximize fat oxidation during training and learn why it’s crucial to get your training intensity right for an effective aerobic response. Topics Covered In This Episode:What do we mean by lactate threshold, LT1, LT2, aerobic threshold and anaerobic threshold, FTP.How have measurements and considerations of "threshold" changed?How are thresholds tested in the lab and in the field?How can I use threshold data to inform real world training?How testing increases precision of Zone 2, not just FTP!How Zone 2 training in the fall/winter contributes to increased FTP and VO2 maxGuest:Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. 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=enWhat is Lactate Threshold: https://trainright.com/lactate-threshold-and-how-do-cyclists-train-it/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

Ever wondered why athletes strategically take a break from rigorous training? With Coach Cliff Pittman, we examine the necessity of allowing your body and mind ample recovery time from a full season of training. Cliff and Coach Adam Pulford discuss  how you can set up an effective three-to four-week detraining period that aligns with your lifestyle and training history. The conversation also covers aspects like monitoring cycling metrics, adjusting nutrition, and integrating active recovery and alternative activities into this period. Topics covered in this episode:Having a period of less training, or detraining, is very important for long term performance gains and overall health.This time period should be longer than a recovery week (1wk) and probably less than 5wks, according to the literature.Transition to Base Period simplyUse Frequency, Volume, and Intensity appropriately, by increasing each of them a little bit and going slowly to build back fitness and go beyond for the next season. ASK A QUESTION FOR A FUTURE PODCASTGuestCliff Pittman is the Coaching Development Director for CTS and an experienced CTS Ultrarunning Coach. In addition to the CTS Coaching Education Program, Cliff has an UESCA Ultrarunning Coach Certification, UESCA Sports Nutrition Certification, PNOE Metabolic Analysis Certification, and a Revo2lution Running Trainer Certification. After a decade of military service, he coached athletes for running, military special operations, and even life coaching before shifting his primary focus to ultra-endurance performance.LinksCliff's Instagram: https://instagram.com/coachcliffpittmanReferences from the episode:- Detraining Research: https://www.researchgate.net/publication/236590070_Detraininghttps://www.fasttalklabs.com/fast-talk/what-happens-when-we-stop-training-with-dr-inigo-mujika/- Articles:  - Maintaining Physical Performance   - Off-Season training and detrainingHostAdam 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 Adam Pulford, CTS Coach for more than 13 years, discusses Zone 3 training intensity, combining strength training with cycling, lifting weights and doing hard intervals on the same day, scheduling training days, recommended weight and rep ranges for Time-Crunched Cyclists, and understanding '2-rep reserve'.

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.