Ask a Cycling Coach Podcast - Presented by TrainerRoad

• TrainerRoad is hiring! www.TrainerRoad.com/jobs • Athen's Twilight Criterium preview • Criterium race strategy • How to know if you should get in a breakaway or not • How to make a breakaway stick • How to know if your breakaway will last or not • When should you take a pull? • How long should your pulls be in a group? • Tactics to reposition yourself in a group • Criterium tactics for triathletes • How you should race if you are a Cat 5 • How to stay safe in a group • How triathletes can put roadies in the hurt box • How to prepare for "The Death Ride" • How to pace a big day in the mountains • What to eat during a sportive or gran fondo • Why simply riding at your FTP may be a bad way to get to your goal • How to trend your fitness toward an FTP goal

• Our new training tool! chillow.trainerroad.com • Nate's weird anti-snoring test • Muscle biopsy update • How to pick your races based off of your strengths • Are power meters valuable on mountain bikes? • Should single speed MTB riders use power meters? • When should you try to lose weight and when you should try to build power • When and what should you eat before a race • What type of food should you eat when riding? • How to adjust your training plan for a work trip • Is it bad to stick to a single race course? • How to branch out and find races that fit your skills • The best way to get slow in the summer • The benefits of being a fast swimmer in triathlon • How to know when to put more focus on a specific triathlete discipline • How to adjust your training for time off • Should your bike move side to side on the trainer? • How to have a smooth pedal stroke

• Nate's sleep study • H24 Camp recap • How to know when to change your A-Race • New Build and Century Plans • How to train with a broken collarbone • What effect does elevation training have on your body? • How to use elevation training properly • How to breakthrough a mental ceiling • When should triathletes use a road bike? • Are deep section wheels really that bad in crosswinds? • What is the ideal wheel setup for climbs • Is riding at night a good way to adapt to a lack of sleep? • Why you should get rid of your heart rate monitor (for racing, at least) • Should BMX racers train indoors? • How strong are BMX racers? • Can you train threshold and VO2max in the same workout? • Is FTP really "hour power"? • How to hit the apex of a turn

• How to form a cycling team • What is the role of a Director (Directeur Sportif, or DS)? • What is the objective of a team camp? • How to structure a team camp like the pros • What type of rides should you plan for a team camp • Should your training camp be at high elevation, or low at sea level? • How to select races as a team • How to select which racers will go to a race • How to form a race strategy • What to do if your race strategy has fallen through • How to perform a perfect leadout for a sprint finish • Team tactics for sprinting • Tips for riders from successful directors • Tips for team directors • How to race as a team • How to be valuable to a race team as a racer • How to race if you don't have a team • What a team should do if they don't have a director • Should you have a team captain, and what is their role?

• Strategies for how to recover mentally after a crash • How to transfer your indoor fitness outside • What type of fitness you should expect in the Base Phase • Is riding out of the saddle bad? • How to feel comfortable out of the saddle • What are the benefits of standing while pedaling? • How to train for Epic Rides Whiskey 50 • How to get structured training if you don't have a trainer • Are lab tests worth it? • What makes data usable as a cyclist? • Is it better to train late at night and risk a poor night's sleep? • How to train with a busy schedule • Can you use a smart trainer without plugging it in? • Is it bad to do extra intervals when feeling good? • What to expect if you are just getting started with bike riding • How does female fitness compare to male fitness? • How to hit your power targets outside

• Is it normal to have your wheel lift off the ground in a sprint? • Should you buy a used power meter? • Are dropper posts beneficial for road riding? • What sports drinks have low sodium? • How much sodium should your drink mix have? • Should you focus on your strengths or weaknesses? • What are "limiters"? • How to train for punchy road races • The best way to train for 2017 USAC Road National Championships • Is it a good idea to do hard efforts at the beginning or the end or a long ride? • Is road riding good training for mountain bikers? • How to best train for mountain biking • What crank length is best? • What should you know before you change your crank length • How to know if you are fatigued, ill, or training too hard • Our best descending tips for road racing

• How to check your equipment after a crash • How to know if your carbon frame is broken • The effects of mental fortitude on racing • How to shorten your training plan • How to lengthen your training plan • What tires should you use with FLO wheels? • Recovery techniques for stage racing • Should you prioritize one training phase over another? • Tips for training young athletes • How to pace an ultra endurance event • How to do form sprints • How to deal with the increase in difficulty from one training phase to another • Why does TSS drop in the build phase?

• Nate's Chico Stage Race Report • How to fit in group rides or races into your training plan • Is it normal to feel fatigued when returning to training after an A Race? • Should you skip base training after an A-Race? • How to break through a plateau • Is it bad to repeat your base phase if you don't have a specific race in mind? • How to adjust your training for illness or injury • How to balance road and MTB racing • Can you balance triathlon and enduro racing? • Is taking in protein a good idea on the bike? • How to develop a tapering strategy • How to eat during a recovery week • Is wireless braking on the horizon?

• Why are you getting dropped in races? • What type of fitness do you need for crit racing? • Do pro riders try to steal other riders data? • How to mess up wireless devices like power meters • How to train for a stage race • Race strategy for rainy days • How to prepare for a mountain bike stage race • The best way to train for Dirty Kanza • Should you train differently for shorter TTs? • Is it bad to pause a workout and return to it later in the day? • What's the best way to train for Leadville? • How to use TrainerRoad for Duathlon training • If you could only do one workout each week and wanted to raise your FTP, what should you do? • Should you correct a left/right imbalance? • Is it normal to have a difference in power from your power meter to your smart trainer?

• How to train for criterium vs. road racing • The importance of addressing limiters for road racing • How to discover and address limiters • What off-the-bike training is helpful for road racing • How your kit changes from crit racing to road racing • How to dress for road racing • Skin suits vs. bibs/jersey • Road vs. crit helmet selection • Gloves or no gloves? • Aero bikes vs. climbing bikes • Crit vs. road specific drivetrains • Deep section vs. shallow wheels • Best handlebar choices for road racing • Bike setup tips for road racing & crit racing • How to know which road race to select • Team tactics in road racing • What strategies apply to heavy vs. light racers • How to properly take a feed in a feedzone • How to handle a mechanical in a road race

• TrainerRoad Podcast Ride Day! • What are "openers"? • How to train the day before a race • How to train if you don't plan on racing • Should you take an FTP test after coming back from time off or injury? • More music recommendations from Coach Chad & Jonathan • What our ideal training setups are • What is the best trainer table? • What are the best headphones to use on the trainer? • How does your true VO2Max compare to a suggested one provided by your Garmin? • How to train for sprints • Is it wrong to ride hard early in the year? • Can training twice per day make you faster? • The best cycling / triathlon kit for tall people • Is there a placebo effect to the big ring? • Should you keep your training private, or share it publicly?

• Nate's ISRAMAN performance • ISRAMAN Review • What's the best way to shave your legs? • Is it necessary to take time off between training plans? • Why lower intensity work can feel harder than high intensity • How to deal with a week off from training • How skiing affects your training • Cross training for cyclists in the winter • Best cycling computer mounts • How to mount your phone to your Garmin mount • Does Yoga help cyclists? • How to effectively use stretching for cyclists • Is Soylent a good idea for endurance athletes?

• Crossfit and FTP Testing • Which gearing is best for big climbs? • Is expensive cycling kit worth it? • How to prepare for a multi-day stage race or camp • How to avoid numbness from your saddle • How to find the perfect saddle • Does increasing lean mass make you a better time trialist? • How to train throughout the year if CX is your only goal • Is it better to get a low-cost smart trainer, or an expensive standard trainer? • Does ERG mode give you a better workout? • How to add on more training to Sweet Spot Base

The Nate episode! • Nate, Chad and Jonathan's VO2 max & RMR test results • How to prepare for physiological testing • Nate's racing ISRAMAN! (full-distance triathlon in Israel) • How to cram for a big event • How to pace an IRONMAN • How to adjust your TT bike position for optimal power • Mountain bike racing in the mud • Testing ideas to heal sore legs

• What is metabolic efficiency testing? • How to know how much fat you are burning • Coach Chad, Jonathan and Nate's MET results • Does every athlete's threshold reside at 4mmol/L? • Which trainers are the quietest? • What to do after you reach peak fitness • Can you you maintain a peak for a whole season? • Do oval chainrings make a difference? • Should athletes calculate their caloric burn differently? • Which build plan should you pick: short or general? • How to know if you've had a bad test or if you've lost fitness • What to do if cadence drills don't allow you to hold your power targets • How to become a better climber • How to keep your cycling shoes fresh • What trainer is best for mountain biking? • What testing can help you understand your genetic limitations? • What power-to-weight ratio can you achieve?

• Chad, Nate and Jonathan’s physiological testing • How to test your metabolic efficiency • What is the ideal cadence? • Does dry needling help sore knees? • How to boost your immune system to avoid illness • Why does your smart tainer seize up? • Should you train before an FTP test or just get right into it? • Do spin classes make you a faster cyclist? • How to balance weight training with cycling • Do mountain bikers and cyclocross riders need a strong upper body? • What is the best training approach to improve your power to weight ratio? • Should cyclists practice “bulking”? • Should you use ERG mode during short, intense efforts? • How hard should your sprint intervals be?

• How to review your year and set goals • Do slow twitch fibers need more recovery time than fast twitch? • How long do the effects of supercompensation last? • Is running good cross training for cyclists? • When to apply chamois cream • How big of an effect can your bike fit have on your power output? • What should you do if you have a left / right imbalance? • Do antibiotics affect FTP? • Is it better to be consistent or go all out during VO2 intervals? • How to plan a season with two peaks • What is the difference between weaknesses and limiters? • How to adjust your training for single speed racing • Why are over-unders so hard?

• Cycling kit etiquette • Is it wrong to wear a championship jersey when training? • What type of garmin should you use in cyclocross? • Is it bad to smell like ammonia when working out? • How to deal with sweat in your eyes • What is the best sunscreen to use on the bike? • How to tell if you are just tired or experiencing chronic fatigue syndrome • What is the difference between over training and Over Training Syndrome • Do massages make you slower? • What type of massage is best for cyclists? • How to train for RAGBRAI • What type of training should you do for a big, non-competitive event? • Should you use a wheel block? • How to level your bike on the trainer • How to control your fan while on the trainer • How to adjust your training plan if you are sick • What is the best way to prepare for a hot race? • Does heat training make you faster? • Can you build power and lose weight at the same time? • What to record in a training diary

• Chainring sizes explained • How to deal with a saddle sore • Do warmups actually work? • Do high fat diets drop your FTP? • Why are our bodies not dependent on fat all the time? • How to do 'spinups'? • How high of a cadence should you be riding at? • What to do if your bike can't be used with a normal trainer • What is maltodextrin? • Does sugar intake halt fat adaptation? • Chad, Nate and Jonathan's most dreaded workouts • The effects of mental fortitude and optimism on performance • Should you have an offseason FTP and weight goal? • How to trend your fitness during the offseason • How to adjust your training plan for vacation or travel • What exactly is "high intensity"? • Should you wear knee warmers inside? • Are knee warmers better than leg warmers? • Why don't the pros use leg warmers? • Is Nate's nasal surgery helping him recover?

• Mud cyclocross tips • How to take a run up • Are 11-speed quick links reusable? • How high can your power-to-weight ratio be? • How to train for Leadville • How long does it take to regain peak fitness? • Why do you smell like ammonia after a hard workout? • How to add extra training stress to your training plan • Is it necessary to do a spindown with PowerMatch? • VirtualPower explained • How to get accurate data with VirtualPower • How to know if your FTP is too low • How to overcome a plateau in fitness • What to do during a recovery interval • What upgrades make you fastest?

• Is commuting bad for training? • How does swimming affect rest and recovery? • Do short workouts do anything for long distance racing? • Does pushing a heavy gear make you faster? • How to figure out what gearing you need • Does baking soda make you faster? • How Xterra training differs from typical triathlon training • How to train for Lotoja • How to taper for an event • How to maintain cycling fitness while training for a marathon • How to clean your drivetrain • Does giving blood hurt performance? • Do you need a fan when training in a cold environment?

• Is caffeine a performance enhancing drug? • What drugs are and aren't allowed for cyclists? • Can marijuana make you a faster cyclist? • Does sugar intake affect aerobic fitness? • Will a gel nullify the effects of a fasted ride? • Is a z2 ride ruined by intervals? • How to get extra out of your intervals • Whose voice is behind the workout text? • Does splitting a long ride into two separate rides change its effect? • Is it better to train in your aero position or upright? • How to know if you are training too much • How to transition from race season to base season • Is it normal to feel like you are slower when starting training after time off? • Is it better to prolong the base phase if you want to lose weight?

• Can you replace a workout with a commute? • Does commuting count? • Does an espresso shot negatively impact my morning workout? • Are power zones different than heart rate zones? • Which is best, power or heart rate? • If you have to skip a workout, how do you choose which workout to skip? • Is it bad to train more than prescribed? • How to not get dropped • How to improve your climbing • Why do different apps give me different power readings? • How does TrainerRoad calculate Normalized Power (NP)? • How to do single leg drills without clipless pedals • Should you skip pedaling drills? • Are rollers bad for your training? • Which type of workouts should you do on rollers? • Bike setup changes that warrant a new FTP test • Fasted training explained • Should you eat sugar on every ride? • How to lose weight during base training

• How to fix tight hips for cyclists • What is dry needling? • How to use your off-season wisely • Should you use a mountain bike on a cyclocross course? • How to plan a season of mountain bike racing • Which is tougher: east coast or west coast? • How to train for XC • How to plan your training for cyclocross • Sweet Spot or Traditional Base? • High intensity or low intensity for base training? • Is it bad to ride hard on the weekends during base training? • How to integrate weight training with your cycling • Are there any benefits to alcohol for performance? • What is polarized training? • How to avoid burnout • Bulletproof Coffee Recipe • What does ‘grass fed’ actually mean? • Nate’s steel cut oats recipe • How to make oatmeal in a rice cooker. • What type of oatmeal is best for performance? • Should athletes use margarine? • Is it possible to get different FTP test results using different formats? • Which testing format is best for time trialists? • The difference between FTP and stamina • Can you hold your FTP for 60 minutes • How mental fortitude affects your performance • How Bad Do You Want It - https://www.amazon.com/How-Bad-You-Want-Psychology/dp/1937715418 • How to adjust to avoid jet lag for athletes • How to avoid the downsides of flying for athletes • Why North American mountain bikers aren’t as fast as Europeans • Should you skip your workout when you’re sick? • How to know if you should skip a workout or adjust the intensity • How to minimize the effects of a sickness • How to train for a hilly IRONMAN course • How to pace an IRONMAN • Is it normal to see your heart rate increase every interval? • What does an increased heart rate mean? • How to prepare for a stage race • What is the best way to train for ultra endurance racing? • How to train for the Hoodoo 500 • How much fitness will you lose in four weeks of no training? • How to come back after an injury

• Should you not train with sore muscles? • Is soreness a sign of fatigue? • How to reduce soreness • How to train for a stage race • Is it best to train for a TT or the road race in a stage race? • Does non-alcoholic beer hurt recovery? • Can you skip base training? • How to know if you have a good aerobic base • How to train for two peaks in one year • How to train for an IRONMAN with road racing • Can you use TrainerRoad outside? • How to follow a TrainerRoad workout outside • What is the best workout for a half ironman and a full ironman • Do you need to replicate your goal event in training? • Is just doing one workout efficient? • How to use one power meter on different bikes • The easiest power meter setup you can get • Do larger riders need different training plans? • Training for clydesdales • Racing strategy for clydesdales • How to save energy during a criterium • How to know which category you should race • Will training on a cyclocross bike not transfer to a road bike? • How bike geometry affects your training • What is the difference between a cyclocross bike and a road bike? • What makes a good road racer? • How to prepare yourself physically and mentally for a road race • Road racing strategy • How to become a great road racer

• Jonathan's Deux North Everesting Challenge Recap • How to pace a long ride • What type of nutrition to bring on a long ride • What type of lights to use for an overnight ride • Bike setup for 24 hour rides • What it takes to climb 30,000' • How demanding is a double century • How do you stop without brakes? • Single leg drills with a single-sided power meter • Are cadence/technique drills mandatory? • What data matters most for mountain biking? • Is power relevant for mountain biking? • Alternatives to FTP to measure progress • How can you tell if your getting faster • Is a 1x drivetrain good for road riding? • Are the gaps between gears too big on a wide range cassette? • How to plan a whole season of training • What to do if you have excess time between now and your event • How to adjust your training plan if you don't have enough time to do a full Base, Build, Specialty • How to change your training plan if you are preparing for multiple peaks • What effect does a mid-ride break have?

• Everesting Attempts • Is a decline in LTHR bad? • How to use heart rate most effectively • Advantages and disadvantages of smart trainers • Are speed sensors useful if you have a GPS? • Training blocks for cyclocross racers • How to incorporate racing into your training plan • How to balance training stress and recovery • What's the difference between rest and recovery? • How to adjust your training plan for aging athletes • Which supplements should you use to aid recovery? • Recovery tips • How to make the most of your rest days

• Kona recap • IRONMAN World Champs • How Andy Potts crashed • What it's like to catch a bike • Spotify playlists for Coach Chad and Coach Jonathan • How to return to racing after pregnancy • Bike handling drills • Activities and habits that make you a better rider • How to practice barriers for cyclocross • What to do when riding through sand • How to improve your corner speed • How burping affects your heart rate • How to avoid a late season fade • Is it normal to see your left / right balance fluctuate? • Should you go back to base training in the off season? • What is ketosis? • Is a ketogenic diet good for cycling?

• The aerodynamic research and testing process explained • What depth wheels should you use? • How to know what tire width to use • Does tire width vary from rider to rider and bike to bike? • What tire pressure is best? • Which tire is the most aerodynamically efficient? • Which tire has the least amount of rolling resistance? • How does a cross wind affect a bike? • How to set up your bike for cross winds? • What to look for in a set of wheels • What to look for in an aero bike

• Cyclocross racing update • Racing two races in one day • What to learn from the pros about cyclocross • The best gearing for cyclocross • How to build the ultimate CX bike • Dropper posts on cyclocross bikes • How to set up a cyclocross bike for road riding • How to deal with delays in resistance on a trainer • Can sweat ruin your bike? • Why are longer efforts hard for some riders? • How to adjust your workout if an interval is too hard • How long should your offseason be? • Training while traveling • What to do if your training isn't translating to the road • Marginal gains for time trials • Mental fortitude and how it affects performance • Does a rough road surface make you more tired? • What causes cramps? • How to follow a TrainerRoad plan outdoors

Professional Triathlete and IRONMAN commentator Matt Lieto. • How to go from average joe to pro triathlete • What type of power it takes to win an IRONMAN • How to pace a triathlon • Do triathletes use elevation training? • How to train for hot weather • How to acclimatize yourself to Kona • How to control your appetite • How to lose weight quickly • How to keep weight off • Tips to overcome food temptations • How to know if you've tapered correctly • What the pros do to taper • High intensity training for ultra-endurance athletes • Managing distractions at a big race • How to stay focused building up to race day • What type of accommodations are best when traveling to a race • Is carb loading best? • How to manage gluten intolerance while traveling • What should you eat before a race or big day of training • Triathlon bike tactics • Triathlon drafting rules explained • Do triathletes actually draft? • How to use drafting rules against your competition • Why you should attack and change your pace in a triathlon • How to deal with cross winds on a TT bike • How to pace yourself on climbs and hills in a triathlon • Are descending skills important for triathlon? • How to increase your efficiency on the bike • Marginal gains to maintain speed on the bike • What mountain bikers and IRONMAN athletes have in common • How triathletes use mental tactics to influence a race • Is it better to go easy on the bike or go hard on the bike? • Ideal gearing for triathlon • How to read wind conditions and use them to your advantage • How to know when to favor power and when to favor aerodynamics • How to manage heat on race day • Do saunas help performance? • How triathletes can benefit from mountain biking • Should triathletes do cyclocross? • What triathletes should do in transition • How to catch a bike

Scott Tietzel from Cuore Cycling Apparel (cuore.ch) • What makes a jersey aerodynamic? • How to tell high quality kit from low quality kit • Why do companies use different fabrics? • What type of kit to use for different weather • How to wear your kit like a pro • Small things you can do to make your kit more aero

Professional trials rider & renown coach Ryan Leech • Bike handling tips for new riders • How to bounce back after a crash • How to build skills effectively • How to bunny hop • How to wheelie • How to manual • How to take switchbacks • Which mountain bike should you get • Should you train on your mountain bike or your road bike? • What accessories make you a better rider

• How to save energy in cyclocross • How to pace a cx race • CrossVegas review • How to ride barriers • Braking and cornering for cyclocross • How to adjust your workouts to fit in less than 60 minutes • What CTL can you expect from a base training phase? • What gearing is best for cyclocross? • Is it bad to train at night? • Night training vs. morning training • How much do you have to train in order to get better? • How to raise your FTP • How to follow an interval workout outdoors • How to adjust your training plan for missed workouts • Is it worth it to get a power meter? • How to train for a muscular imbalance • How to improve left / right balance • Circadian rhythms • How important is it to train at the same time every day? • How to balance training with an erratic schedule with training • How to train junior athletes • How to motivate an athlete

MTB Legend Geoff Kabush - 15x XCO National Champion, 5x CC National Champion, 1x XCM Champion – How to race at a high level for a long time – How to adapt to different race formats – How pros approach base training – How to train for endurance mountain bike racing – How to prepare for an Epic Rides race – Bike setup and training for mountain bike criteriums – How much power it takes to win a pro mountain bike race – What type of fitness do you need for mountain biking? – Are power meters useful for mountain biking? – How to use a power meter for mountain biking – Should you pace yourself in a mountain bike race? – How to set up your bike for mountain biking – Are wider bars better? – Which is faster: hard tails or full suspension? – Which tires are best for cross country racing? – How to pick the right tire for your race – Why World Cup racers are faster than North American racers – Is cyclocross beneficial for mountain biking? – How to change your training from MTB to cyclocross – Common mistakes of road riders on mountain bikes – Which tire pressure is best

Live with DC Rainmaker from Interbike 2016! • How to train for triathlon while traveling • How to travel with your bike • Running power meters • How to measure the difference between two power meters • DC Rainmaker's indoor training tips

• How to train on vacation • How to follow a training plan while traveling • How to train with power on a gym spin bike • Interbike 2016 plans • How to recover from a scary crash • How to feel comfortable after a crash • The best triathlons in the USA • How to train for Leadville • Is it necessary to replicate your goal event's distance beforehand? • How to prepare for an epic race • How to use Zone 2 training • How long do you have to be in Zone 2 to reap the benefits? • How long do you have to be in the Sweetspot zone to reap the benefits? • How to customize your workouts and training plans to your needs • How to train for a criterium • Are off and on workouts good for criterium racing? • How to tailor your training for your goal event • How to train for really steep climbs • How to train for The Dirty Dozen • Bike setup for steep climbs • Can weight training make you a better climber? • How to train for a century

• How to maintain fitness in the off season • How to recover physically and mentally between seasons • What are "openers"? • What workout should you do before a race? • Is it bad to work out the day before a race? • The science behind openers • How to identify strengths and weaknesses • Should you train your weaknesses or strengths? • How to simulate a course with TrainerRoad • Why it's better to do intervals than emulate a race course • How power meters work • Do crank-based power meters measure differently then pedal or hub-based? • How much does drivetrain efficiency affect power data • What is Everesting? • How to train for an Everesting attempt • How to train for massive days of climbing • How to increase training volume of a training plan • How to know when you are training too much • How to avoid burnout • How can you know if you are getting fitter instead of just getting better at testing? • How to measure improvement in your training

• Clif Bar Team's Pete "Thor" Morris • How to travel with your bike • Aerodynamics vs. psychological advantage • Does a beard or long hair slow you down? • Is chocolate milk a good recovery drink? • What is the best recovery drink? • How recovery drinks work • Criterium racing tactics • How to become a better road racer • How to race smart and save your energy • What metrics should you use to measure progress? • How to measure and understand your progress • How to warm up for a time trial • How to become a better bike handler • What is the best way to learn bike skills? • Is it possible to become a better bike handler without technical terrain? • The 3 most important tips for better bike handling • Are power meters necessary? • Which bike should always have a power meter installed on it

• Body fat analysis • How to measure your body composition • What is the best way to lose fat • How to lose fat and gain muscle • How do you compare to Chris Froome? • Chris Froome's VO2 Max, FTP and power to weight ratio • Does poor quality sleep affect performance? • Why measuring your training with mileage is pointless • What is the best way to measure your training • Why isn't your training plan making you faster? • What to do if you feel fatigued • Which earbuds / headphones are best for indoor training • Do aging athletes have to adjust their training plans? • How to adjust your training for your age • What does excessive salt buildup from sweat mean? • Are salty sweat stains bad? • How to use a smart trainer to warmup at a race • How do you know when to start a race hard or go easy? • Why positioning is so important in racing • What course features or characteristics make positioning critical • How to position yourself well in a race • How to pace after a hard start • Different ways to train for cyclocross

• How to adjust your training during the offseason • How to train for criterium racing • How to pace an FTP test • How the 8 Minute Test works • What type of racing are you best at, and how do you find it? • Does fitness for one type of racing translate to another? • How to train for cyclocross racing • Is fasted training different than fat adaptation? • Is it normal to have your cadence drop during hard efforts? • How to increase your cadence • Is training at night bad? • How to recover even after training at night • Hacks and tips on how to improve the quality of your sleep • How to get back into training after a long hiatus • Is it okay to repeat a base training phase? • How to stay motivated during base training • How to train with a busy schedule • What is better: Normalized Power or Average Power? • Is it possible for normalized power to be lower than average power? • Which matters more during an interval: live power output or average? • How to transition to a different type of cycling • Can crit riders be good endurance riders? • Can endurance riders be good crit racers? • How to race successfully out of your element • Can you change the type of athlete you are, or are you stuck? • How age affects your ability to raise FTP • Thyroidectomies and cycling • Upcoming podcast topics from Interbike!

– How to figure out your power zones – How to figure out your heart rate zones – Are your heart rate zones accurate? – How to get started with structured training – How do you know if you have enough base fitness? – How to train for cyclocross – Best training plan for cyclocross – Should you train for running if you're racing cyclocross? – What is CTL? – What is TSB? – How to measure your training load, fitness and fatigue – How to taper for a century – How to train for a gran fondo – Why triathletes need VO2 max training – How to use high intensity training for triathletes – How to use ramp tests to understand your performance – How to perform a ramp test – How to power the KICKR remotely – Is pedal smoothness important? – Why pedal drills matter – How to know if you have a bad pedal stroke – How to train for time trials – Low volume training plans: how to use them in race season – How to time your cyclocross training for a long season – How does fasted training work? – Is it important to eat before an indoor workout? – How to know if you're a sprinter – How many watts is a good sprint? – Sprint race strategy – What to do in order to be a better sprinter – How to win races if you're not a good sprinter

• How to upload outdoor rides to TrainerRoad • What are TrainerRoad training camps? • How to learn MTB skills • How to train for cyclocross • how to transition to cyclocross from road • Can you play video games while you train? • How to mix entertainment with your training • What type of stretching should you do after training? • Best stretches for cyclists • How to maintain fitness in the off season • How to use your offseason to get faster • Is positioning important when training indoors? • Which riding position is best to train in? • Which cadence is best? • Is it best to train at an ideal cadence, or the cadence you'll ride at when outside? • Which gearing is best for road riding?

• Cross-continent riding • How to train for a triathlon • Best music to listen to while training • How to take an FTP test • How to know if you should redo your FTP test • Is it a good idea to take an FTP test before a race? • How to find the perfect pace for a race • What are "junk miles"? • Is tempo bad? • How to make the most of your training • How to train like a sprinter • Are older riders not good sprinters? • Is it normal to see a decrease in FTP? • How to know the difference between a decrease in FTP and a decrease in sustainable power • Morning routines to start the day • How does heart rate relate to calorie consumption? • Is it better to use power or heart rate to calculate calories? • What is normalized power? • Which is better, normalized or average power? • How to understand power data

• How to decide the ideal pace for a race or ride • Perfect pacing for a gran fondo • How to prepare for a Rapha Prestige event • How to save energy in a race • Should you attack the climbs or go easy? • How to deal with saddle sores • Which chamois creams to use • How to train for a gravel race • Should you take indoor and outdoor FTP tests? • How to improve your performance on the trainer • How to structure triathlon training • Avoiding overtraining for triathletes • What is the best pedaling technique? • How to tell when a rider is tired or not • How to know when to attack • How to recognize overtraining • Is high intensity better than low intensity? • The trade off between intensity and volume • How to fit in more training in less time • How to use a power meter when traveling • Using Powertap P1 or Garmin Vectors on excercise or spin bikes in a gym

• Should you train your weaknesses or strengths? • How to train for criteriums • How to train for breakaways • How to win from a breakaway • Bigger riders vs. smaller riders • What are TSS fillers? • How to use recovery rides • How to raise TSS without adding too much fatigue • Does hot weather make you slower? • How to use temperature to customize your training • Where to position a fan when working out • Do saunas make you faster? • Do short/ intense efforts make you faster? • How to incorporate running into cyclocross training • How to train for cyclocross • How to use fasted training • Which workouts are best to use for fasted training • Are long rides best for fasted training? • Are easy rides best for fasted training? • How to make up a week of your training plan after being sick • How to use indoor training for mountain bikers

• Work at TrainerRoad! Software Engineers • What is the ideal weight for a cyclist? • How to know when you've lost too much weight • How slow does an extra pound make you? • Trainer tires vs. standard • Tips on how to install tires • How to pace an IRONMAN bike leg • How to set up your gearing for an IRONMAN • What to do if your legs feel like they are getting tired before cardio • What to do if your cardiovascular system gives out before your legs • How to manage training stress • Is VirtualPower accurate or precise? • How does VirtualPower compare to a power meter • How to get precise power data without a power meter • How to continue training after time off • How to prepare for a century • Can you train with power on a spin bike? • How to train with a power meter while traveling or in a gym • How to perform a power profile protocol test • How to identify strengths and weaknesses as a cyclist • How to pace a sprint, olympic, half- or full-ironman triathlon

• Using the Tacx Neo with thru-axles • Is it wrong to take an FTP test on a hill? • Should you only take an FTP test on a flat road or indoors? • Is your max heart rate flexible? • Is it bad to go over your max heart rate? • Which FTP testing format should you pick? • How to raise your FTP in two months • When do the effects of fasted training wear off? • Interval training in InsideRide Rollers • How to train between road and cross season • How to train for short, hard efforts • Which cadence is best? • Is mountain biking harder than road riding? • Is training on a mountain bike bad? • How bad positioning can hurt your training • Should I train for the cadence I'll be riding at or at an ideal cadence?

• The Epic Rides Carson City Off Road • Mountain Biking in Tahoe • TrainerRoad Android leak on Snapchat • What equipment makes you faster? • Tips to make yourself more efficient on the bike • How to keep up with a group ride • Group ride tactics • How to recover from an injury • How to train while injured or recovering • How to train after a goal event • How to transition to the off season • How to make sure you don't lose fitness in the off season • What is Heart Rate Max (HR Max)? • Is an increase in HR Max good or bad? • How to plan a training block • How to get faster in less time • How to use TrainerRoad for Android users • Is failing to complete a workout bad? • How to adjust a workout for completion • Is standing up bad while on the trainer? • How to know if a workout was too hard or if you were too tired • TrainerRoad cycling kit • What are the differences between mountain bike wheel sizes? • Is 29 better than 27.5? • How to pick the right mountain bike • What are the benefits of a low heart rate? • What does a low resting heart rate (RHR) mean?

• Can less high intensity training replace more low intensity? • Is low intensity or high intensity training better? • How to prepare for an event with limited time • How to adjust the KICKR with TrainerRoad • Does gearing matter with smart trainers? • How to pick a cycling training plan • How to adjust a training plan for a busy schedule • Does running make you a faster cyclist? • Cross training for cyclists • How to improve your FTP • How to prioritize your training • How to train with limited time • How mental is the sport of cycling? • Does bike handling really matter? • Is nutrition or training more important for athletes? • How to maintain fitness while on vacation • How to balance your triathlon training • Do trainers wear out tires? • How to supplement your training with commuting