Ask a Cycling Coach Podcast - Presented by TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google RESOURCES MENTIONED IN THIS EPISODE: - Singletrack 6 website: https://trainerroad.cc/Singletrack6 - Stage 1: https://trainerroad.cc/ST6Stage1 - Stage 2: https://trainerroad.cc/ST6Stage2 - Stage 3: https://trainerroad.cc/ST6Stage3 - Stage 4: https://trainerroad.cc/ST6Stage4 - Stage 5: https://trainerroad.cc/ST6Stage5 - Stage 6: https://trainerroad.cc/ST6Stage6 Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google RESOURCES MENTIONED IN THIS EPISODE: - Singletrack 6 website: https://trainerroad.cc/Singletrack6 - Stage 1: https://trainerroad.cc/ST6Stage1 - Stage 2: https://trainerroad.cc/ST6Stage2 - Stage 3: https://trainerroad.cc/ST6Stage3 - Stage 4: https://trainerroad.cc/ST6Stage4 - Stage 5: https://trainerroad.cc/ST6Stage5 - Stage 6: https://trainerroad.cc/ST6Stage6 Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google RESOURCES MENTIONED IN THIS EPISODE: - Singletrack 6 website: https://trainerroad.cc/Singletrack6 - Stage 1: https://trainerroad.cc/ST6Stage1 - Stage 2: https://trainerroad.cc/ST6Stage2 - Stage 3: https://trainerroad.cc/ST6Stage3 - Stage 4: https://trainerroad.cc/ST6Stage4 - Stage 5: https://trainerroad.cc/ST6Stage5 - Stage 6: https://trainerroad.cc/ST6Stage6 Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google RESOURCES MENTIONED IN THIS EPISODE: - Singletrack 6 website: https://trainerroad.cc/Singletrack6 - Stage 1: https://trainerroad.cc/ST6Stage1 - Stage 2: https://trainerroad.cc/ST6Stage2 - Stage 3: https://trainerroad.cc/ST6Stage3 - Stage 4: https://trainerroad.cc/ST6Stage4 - Stage 5: https://trainerroad.cc/ST6Stage5 - Stage 6: https://trainerroad.cc/ST6Stage6 Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google RESOURCES MENTIONED IN THIS EPISODE: - Singletrack 6 website: https://trainerroad.cc/Singletrack6 - Stage 1: https://trainerroad.cc/ST6Stage1 - Stage 2: https://trainerroad.cc/ST6Stage2 - Stage 3: https://trainerroad.cc/ST6Stage3 - Stage 4: https://trainerroad.cc/ST6Stage4 - Stage 5: https://trainerroad.cc/ST6Stage5 - Stage 6: https://trainerroad.cc/ST6Stage6 Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) A message from Ivy (0:19) Welcome! (1:46) How are Jonathan and Ivy training for Single Track 6? (17:14) Jonathan and Ivy’s bike setup (22:32) What equipment Jonathan and Ivy are bringing (29:45) What are Jonathan and Ivy’s kits? (38:00) Race day nutrition (41:30) What are Jonathan and Ivy’s sleeping arrangements for ST6? (44:44) Stage overviews RESOURCES MENTIONED IN THIS EPISODE: - Singletrack 6 website: https://trainerroad.cc/Singletrack6 - Stage 1: https://trainerroad.cc/ST6Stage1 - Stage 2: https://trainerroad.cc/ST6Stage2 - Stage 3: https://trainerroad.cc/ST6Stage3 - Stage 4: https://trainerroad.cc/ST6Stage4 - Stage 5: https://trainerroad.cc/ST6Stage5 - Stage 6: https://trainerroad.cc/ST6Stage6 Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (2:19) Suggestions from listeners: late night training (12:14) Guide to pre-race preparation (1:05:09) Should you prioritize cold drinks over overall drink volume? (1:15:01)Why does ride nutrition caffeine hit different? (1:22:48) Adjusting on the bike nutrition for heat vs. rain (1:30:12) Follow us as we race Singletrack 6! Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (0:20) Hannah’s Euro Race Block Learnings (10:35) How has the women’s field changed? (15:46) How to manage when expectations don’t match outcomes (20:07) How Hannah overcame Leogang’s steep climbs (27:38) Are wider tires slower? (38:12) How Hannah is mentally approaching Leadville after winning last year (50:06) Are there signs that you’ve nearly reached your potential as an athlete? (1:10:58) What pedals are best for road and off-road? (1:21:20) Can you cram for a race? Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (3:07) Why you run out of energy at the end of long events and how to avoid it (25:29) Are there any downsides to heat adaptation? (36:16) How to crush your next stage race or multi-day ride (49:25) How to fuel late night workouts (57:00) Hot takes! RESOURCES MENTIONED IN THIS EPISODE: Effects of heat stress on physiological responses and exercise performance in elite cyclists, Tatterson, et al., 2020: https://www.jsams.org/article/S1440-2440(00)80080-8/pdf MALE EXTERNAL RACING CATHETER KIT: https://www.pciraceradios.com/products/male-external-racing-catheter-kit?variant=38023372636346&currency=USD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&gclid=CjwKCAjwhJukBhBPEiwAniIcNRsFPzbWpxwrb9tGKuGs1rnz_3qGORzeq3YO_x5wH5yIwS_K35J0YxoCN4cQAvD_BwE Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (1:00) Keegan’s nutrition strategy at Unbound (22:17) What tools and spares did Keegan carry with him for Unbound (25:46) Unbound Gravel tire choice (31:54) How did Keegan get through the mud so well? (33:27) How to stop mud from accumulating on your bike (42:46) How to know whether you should chase an attack or let it go How to let a disappointing result motivate you (49:46) How Keegan manages pressure to perform and self doubt (59:48) How to adjust your training plan for high altitude (1:09:30) Common mistakes that make you slower How to balance structured and unstructured training RESOURCES MENTIONED IN THIS EPISODE: Unbound Gravel Course: https://ridewithgps.com/routes/41531560 Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (2:49) How to save time at unbound gravel (25:59) What is ‘Fat Adaptation’, and am I in a fat adapted state? (43:55) How do I prepare for a stage race with multiple stages in a day? (54:51) Can I run mis-matched tires? (1:03:06) How do I build a pacing strategy for a course with tough, 8-9 minute climbs? RESOURCES MENTIONED IN THIS EPISODE: Unbound Gravel Course: https://ridewithgps.com/routes/41531560 Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (1:08) How temperature changes tire pressure (32:34) How to get past post-race blues (44:19) How to regain motivation (55:25) How to have snappy acceleration (1:06:57) Tips on becoming a pro cyclist RESOURCES MENTIONED IN THIS EPISODE: Abandoned to manage the post-Olympic blues: Olympians reflect on their experiences and the need for a change, Bradshaw, et al., 2022: https://www.tandfonline.com/doi/epdf/10.1080/2159676X.2021.1993974?needAccess=true&role=button Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (0:25) Correction on respiratory terminology (1:10) Losing weight gradually vs. rapidly (18:03) How to know if you’re a sandbagger (36:24) Nourishment recommendations for those with eating disorders (52:13) Best training option with TR to maintain fitness but have more time to ride (1:21:17) Unbound tire selection / Jonathan doing Unbound in 2024??? Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) 🏁 Ivy and Jonathan are racing Singletrack 6! Short preview, expectations, etc. (16:00) 🫁 Do inspiratory and respiratory breathing (breath training) devices make you faster? (33:09) 🥵 What is the maximum amount of training busy professionals should do? (Balancing work with training) (42:15) 🧐 Why you aren’t getting faster (Why isn’t my training working?) (57:02) 🔥 Why you are getting dropped in race starts (how to train for hard starts) LINKS MENTIONED IN THIS EPISODE: - Singletrack 6 Stage Breakdowns: https://trainerroad.cc/st6spreadsheet - Effect of respiratory muscle training on exercise performance in healthy individuals: a systematic review and meta-analysis, Illi, et al., 2012: https://trainerroad.cc/Illi2012 - Influence of Inspiratory Muscle Training on Ventilatory Efficiency and Cycling Performance in Normoxia and Hypoxia, Salazar-Martinez, et al., 2017: https://trainerroad.cc/SalazarMartinez2017 - Inspiratory muscle training improves cycling time-trial performance and anaerobic work capacity but not critical power, Johnson, et al., 2007: https://trainerroad.cc/Johnson2017 - Time to Move Beyond a “One-Size Fits All” Approach to Inspiratory Muscle Training, Shei, et al., 2022: https://trainerroad.cc/Shei2022 - Grinduro California: https://trainerroad.cc/GrinduroCA - Stetina’s Paydirt: https://trainerroad.cc/StetinasPaydirt Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast Subscribe to the Ask a Cycling Coach Podcast Subscribe to the Successful Athletes Podcast Submit your story to the Successful Athletes Podcast Subscribe to the Science of Getting Faster Podcast Submit a topic to the Science of Getting Faster Podcast

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Introducing Cole Paton! (14:47) Why is your heart rate higher when training outside vs. inside? (26:31) Pacing tips for new road racers (43:04) Is too much flexibility bad for cyclists? (55:32) Is sweat rate based on power output? LINKS MENTIONED IN THIS EPISODE: - Cole and Savilia’s Youtube: https://www.youtube.com/@ColeSavilia - Backs, R. W., & Seljos, K. A. (1994). Metabolic and cardiorespiratory measures of mental effort: the effects of level of difficulty in a working memory task. International Journal of Psychophysiology, 16(1), 57-68: https://www.sciencedirect.com/science/article/abs/pii/0167876094900426?via%3Dihub - Furley, P., & Memmert, D. (2010). The role of working memory in sport. International Review of Sport and Exercise Psychology, 3(2), 171-194. DOI: 10.1080/1750984X.2010.526238: https://www.researchgate.net/publication/233446680_The_role_of_working_memory_in_sport Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:46) Should cyclists take CBD? (39:39) Bike handling tips for scary courses (52:15) How much fitness do you lose in one week? (1:01:29) Are raisins good cycling nutrition? (1:10:29) Why do some races feel so hard, and how should you train for that? LINKS MENTIONED IN THIS EPISODE - Effects of Cannabidiol on Exercise Physiology and Bioenergetics: A Randomised Controlled Pilot Trial, Sahinovic, et al., 2022: https://trainerroad.cc/42mxwEm - The influence cannabidiol on delayed onset of muscle Soreness, Hatchet, et al., (small sublingual CBD dose): https://trainerroad.cc/44uHUvn - Effects of Cannabidiol Supplementation on Skeletal Muscle Regeneration after Intensive Resistance Training, Isenmann, et al., 2021: https://trainerroad.cc/3paRCmN - www.GlobalDRO.com - Detraining: What Happens When You Lose Fitness?: https://trainerroad.cc/42lLUfW - Sun-dried raisins are a cost-effective alternative to Sports Jelly Beans in prolonged cycling, Reitscher, et al., 2011: https://trainerroad.cc/3LXC5zG - Zefal Magnum Pro Bottle: https://trainerroad.cc/416Hjxg Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (0:31) How to train for uphill finishes (9:31) Are you overtraining? (24:53) Why does music make you faster, and how much faster can it make you? (41:49) Should you take a week off after big races? (48:07) Tips on fitting unstructured riding into your training plan (56:07) Should you reduce caffeine intake before races? Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Chad Update (12:55) Is a TT bike worth it? Hacks to make your road bike more aero (37:06) Is training late at night bad? How to increase consistency (57:14) How to recon a race without pre-riding (1:16:21)Should you get more PRs from races or training? (1:30:49) How to pace team relay races (1:39:33) Tips for bathroom stops in long races RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3KQBApb Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:19) What did Keegan learn from Life Time Grand Prix? (14:24) Hot takes: Most athletes would be faster if they swapped 1 training day per week with a true rest day (38:56) Hot takes: Your drinkable carbs are giving you cavities! (46:44) Hot takes: Altitude isn’t real as long as you aren’t aware of what elevation you are at Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:32) What Hannah has learned in her recent races (7:21) How to stay motivated after bad results (18:08) What to do when the field starts hard (35:58) How easy should your recovery rides be? (55:33) Big training mistakes that cause burnout (1:16:00) How did Coach Jonathan do at IM Oceanside 70.3? Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (0:15) Clarification from Ep. 409 (12:48) Are carbon bikes worth it? (21:45) How high are the pro’s FTPs? (45:29) What’s the best way to raise your FTP? (50:54) How quickly do you lose altitude adaptation? (1:01:05) How will Coach Jonathan do at IRONMAN Oceanside 70.3? Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (0:48) How to win a Cat 4 race (26:50) Cape Epic update (29:35) How to use power meters for running (44:19) Is the recovery window a myth? (53:29) Beginner tips for cardiovascular training (58:25) Should cyclists avoid HIIT strength workouts? How to schedule strength training in your cycling training plan (1:13:53) Does tire direction really matter? (1:18:50) Is it bad to frontload your hard workouts in your week? RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3lGyMSP Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Get to know Tiffany Keep, Rossouw Bekker, and Keagan Bontekonig – TrainerRoad employees racing the 2023 Absa Cape Epic! Learn actionable takeaways from what these pro athletes have done to prepare for the race, how they plan to execute, and what stages they are looking forward to and fearing the most in this brute of a race. Follow them throughout Cape Epic with the links below: • Cape Epic YouTube Channel: https://www.youtube.com/@EpicSeries_Race_The_World • View the race route: https://www.epic-series.com/capeepic-event-route • Rossouw's IG: https://instagram.com/rossouwbekker?igshid=YmMyMTA2M2Y= • Keagan's IG: https://instagram.com/keagan_bonty?igshid=YmMyMTA2M2Y= • Tiffany's IG: https://instagram.com/tiffanykeep?igshid=YmMyMTA2M2Y= • Rossouw and Tiffany's Team IG (Valley Electrical Titan Racing): https://instagram.com/vec_tr_team?igshid=YmMyMTA2M2Y= • Keagan's Team IG (Insect Science MTB): https://instagram.com/insectsciencemtb?igshid=YmMyMTA2M2Y= Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:36) Meet Tiffany Keep (2:20) Meet Rossouw Bekker (5:16) Meet Keagan Bontekoning (7:35) Course Overview (10:12) What Tiffany did to acclimate to the heat (12:33) Did Tiffany do any unique training for the race? (14:38) Did Rossouw do any unique training for the race? (17:30) Did Keagan do any unique training for the race? (20:36) How many grams of carbs per hour do the athletes anticipate on taking in (27:32) What stage are the athletes looking forward to the most RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3Z3zLug Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (4:03) Hot Takes: Shaving one’s legs is the worst tradition in cycling (18:25) When should you go harder than your workout? (30:28) Hot Takes: Kids snack food is the best for long rides (43:29) Does Adaptive Training give you credit for extra training? (47:16) Hot Takes: Shoe fit is just as important as bike fit (1:02:02) How to get faster without a training plan (1:15:08) Hot Takes: Racing when its cold is harder than racing when its hot Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:30) Hannah’s learnings from first races of the year (31:37) Is living at high altitude actually advantageous? (1:00:53) Why does VO2max not increase with FTP? (1:18:50) Does sag climbing actually not work? RESOURCES MENTION IN THIS EPISODE: https://trainerroad.cc/3ZY8YjP Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Hot Takes followup–which is more dense: hot or cold air? (2:39) Does new muscle need to be endurance trained? (21:43) What are the costs of doing only hour-long workouts? (40:24) Do anti-depressants and anti-anxiety meds adversely affect training? (55:55) Best training plan for athletes returning to training after a long break (1:09:56) Can you increase your max heart rate? (1:22:03) What advice have the hosts never shared on the podcast before? Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Follow Alex Larson on Instagram: https://www.instagram.com/alexlarsonnutrition/ Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:19) Gaining weight while trying to fuel workouts (37:51) How to train while intermittent fasting (59:46) Race week nutrition (1:21:20) Is table sugar the best carb mix? (1:31:29) Are high-resistant starches ideal training fuel? (1:36:46) Signs your race nutrition isn’t working for you RESOURCES MENTIONED IN THIS EPISODE: trainerroad.cc/3XxFVln Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:20) I'm not unfit in the winter, the air is just heavier. (04:34) Negative racing is just as sound of a strategy as attacking all the time. (11:43) Long indoor Z2 is like therapy. (17:46) Is the move by Ironman to ‘split the IMWC’ a money grab, or is it a legitimate good move for the athletes? (29:00) Technical trails should not be ‘made safe’ even if they are dangerous. (34:06) After watching Call of a Lifetime, gravel racers need to care less about tradition and maintaining a pleasant emotional balance and more about winning. (40:32) The whole “scrape mud” thing with your pedal stroke is unnecessary. Pedal how you pedal. (42:28) Your bike fit shouldn't look like the pros. (48:53) It's ok for your saddle to not be aligned center if it's for an imbalance. (51:13) Gravel is not more inclusive because of the barriers to entry. (57:56) Elevation training on the weekends improves aerobic capacity. (1:00:26) Why do I get DOMS from endurance workouts, but not threshold and VO2? (1:02:23) 100 push ups a day is sufficient strength training for cyclists. (1:03:39) Fueling with carbs for an early morning 1hr workout is overrated. (1:10:14) Synthetic foods are better than natural foods for riding/racing (ie gels) (1:14:55) America will be THE dominant cycling nation in 10 years. (1:18:20) Athletes with executive function difficulties (adhd) need more sugar and caffeine during workouts because the dopamine hit helps them stay engaged during workouts. (1:24:21) Aero road frames make no difference in real world group riding (1:24:35) We are paying too much for chamois cream. (1:27:25) Naps should get more hype than ice baths for recovery. (1:33:41) Bikes are too heavy now (1:39:39) Training your 10min power is more important than training your sprint for crit racing. (1:46:09) Hard training weakens my immune system. (more of a theory really) (1:52:18) Cyclocross is the most exciting version of cycling at the moment, change my mind. RESOURCES MENTIONED IN THIS EPISODE: trainerroad.cc/3XxFVln Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:28) How to use TrainerRoad to burn more calories (21:43) Do tall riders suffer more at altitude? (45:01) What causes Adaptive Training to change my workouts? (52:36) Nutrition for short races (01:05:24) What are the goals of different types of threshold workouts? (01:20:03) Why are crosswinds such a big deal in racing? RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3HGsV6Y Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (2:51) TrainerRoad Run Announcement! (27:08) How to succeed on TrainerRoad (43:24) How to train to corner (1:03:57) What Coach Jonathan has learned from triathlon training RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3wOpEOb Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE (0:23) HOT TAKES: Beer is good for recovery (10:54) Liquid calories are better than solid food when riding (13:13) XCO is just a time trial for 90+% of people racing it (17:25) Off season is boring! (22:38) Riding for fun and racing your friends still makes you faster (29:35) Handlebar bags on $10k aero bikes is LOL (33:09) Recovery rides hinder recovery (36:43) It's okay to change your plan volume mid-season (51:21) How to pick good lines in a high pressure situation (1:00:23) Aid Station strategies from the pros (1:08:50) How to pick events that prepare you for your goal event RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3WHha63 Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE (0:00) Meet pro XC MTB racer, Savilia Blunk! (0:42) How to manage emotions in a race (7:04) MTB pacing strategies from the pros (11:55) What Savilia does to become such a good bike handler (17:08) How to use your autonomic nervous system to get more from your workouts (49:34) How XC MTB pros manage racing short track and XCO with such little time between (01:07:00) The one thing coaches wish more athletes did to get faster RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3wkfHaI Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE 0:00 Welcome! 1:48 Quick cramp fixes 10:32 Energy Balance vs. Energy Availability: What is the best way to track food intake? 22:31 Should you be ingesting mid-ride protein? 34:35 Cyclists, carbs, insulin, and fat metabolism 51:15 What makes the beginning of an interval so hard? 1:02:20 How to manage your relationship with food when it gets extra complicated RESOURCES MENTIONED IN THIS EPISODE :https://trainerroad.cc/3BdfA3B Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3BdfA3B Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE (0:16) Should cyclists avoid creatine? (20:59) Why are aerodynamic dimples not used in cycling equipment? (30:54) Is doing your intervals in the middle of longer aerobic rides a good idea? (40:24) Do some athletes have a naturally higher core temp, and does that change the way they should manage heat? (51:26) How much time pedaling while standing is too much time? (58:17) Do short breaks between intervals ruin a workout? RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3iiH2a6 Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3BdfA3B Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE - How to set bulletproof goals - Four common mistakes cyclists make - Do less - Keep it simple - Fuel the work - Recover like you train Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3BdfA3B Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE - Hot Takes! Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3BdfA3B Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE (0:00) Ivy got 2nd at Singlespeed National Championships! (11:19) How to pick the right training plan (1:08:44) How to find your limiters (1:09:33) Are you making a mistake by focusing on marginal gains? (1:18:53) How hard should VO2max workouts really be? (1:23:06) Should amateurs quit using CX bikes? Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE (01:22) Do massage guns work? (23:23) Are cyclists at high risk for fainting? (47:24) Why is it so hard to maintain fitness after a peak? (01:01:20) How to do altitude training right (01:13:19) How often should you get a bike fit? (01:26:20) Are dates a good energy gel substitute? Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3BdfA3B Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

🎉 AI FTP Detection is now available! More info here: https://trainerroad.cc/3F1rQ8O Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE (0:00) 🎉 AI FTP Detection is now available! Are fast twitch athletes at a greater risk for over training? (3:28) How does muscle fiber type influence recovery (21:31) Is carbohydrate periodisation a good way to increase adaptations? (33:46) Which is more detrimental: carbohydrate restriction or calorie restriction? (39:50) Are we wrong about Altitude Training? Why do some athletes experience poor performance after returning from altitude? RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3ude2TD Watch our latest Cycling Science Explained video now! https://youtu.be/_RIl4s2q-rs Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google Hannah’s Whole Enchilada FKT: https://youtu.be/oErEWLGdPlI TOPICS COVERED IN THIS EPISODE - FKTs without a film crew are just KOMs - Hannah’s Whole Enchilada FKT - Stop spending money on your bike and just train more - There’s nothing wrong with attacking in the feed zone - If you stop at a gas station during an endurance ride, do you destroy all the benefits? - Socks go under your leg warmers - Fatter can be faster - Training on the rollers is more effective than a static trainer - Everyone would be a better athlete if they went to therapy - We need a better metric for measuring fitness than w/kg or FTP - There’s nothing wrong with wearing your bibs 6-8 times before washing them. Fine for me. - Gravel tires with big lugs make no sense unless you’re riding very muddy roads - Commuting in jeans to work on my ebike does not make me less of a person - 1 hour in the weight room is worth more than 2 hours in base/Z1/Z2 riding. - VO2 max workouts are better without a power meter. - Aero bars don’t belong on bikes with knobby tires - A good result in a crit is 90% luck. - Body weight exercises are an acceptable substitution for traditional weight training. - Watts per CdA is more important for most riders than w/kg - Oversized pulley wheels are a waste of money - Pidcock podiums the /23 TdF - MTBrs are sad they aren’t the cool kids anymore. That’s why they low key hate on gravel - Black mold in your bottle is where all the flavor is at Watch our latest Cycling Science Explained video now! https://youtu.be/_RIl4s2q-rs Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE (0:06) Does Bonking Make You Faster? (19:56) How VO2max work becomes easy (36:32) Should you fuel your strength workouts? (51:57) Trivia! (58:25) How to not lose fitness in the off-season (1:07:05) Why gels make people sick / training on a budget (1:19:12) Live Questions RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3AsxOxN Watch our latest Cycling Science Explained video now! https://youtu.be/_RIl4s2q-rs Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE (0:25) Are you breathing wrong? (20:27) How to regain fitness quickly (43:52) Tips to lower your core body temperature (54:20) Trivia! (1:01:14) Are you tapering wrong? (1:11:27) Training for a series vs. a single race (1:18:32) How to pick the right type of Base Training RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3UOMPSt Watch our latest Cycling Science Explained video now! https://youtu.be/_RIl4s2q-rs Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Hannah Otto joins us to discuss whether antibiotics make you slower, her tips for Leadville as the current champion, and a ton of discussion on common nutrition questions we get from all of you. Enjoy the episode, rate the podcast 5-stars in your podcast app, and share it with your friends! TOPICS COVERED IN THIS EPISODE (0:30) Do antibiotics make you slower? (26:22) Should endurance athletes always be carb-loading? (37:58) How to break 9 hours at Leadville (01:03:11) Should athletes avoid high step counts? (01:14:42) Does it matter in which order you eat different foods? (1:23:14) Is mid-ride protein supplementation a good idea? RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3Ns5oJH Watch our latest Cycling Science Explained video now! https://youtu.be/_RIl4s2q-rs Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Join Rocket Sloth Co’s Ryan Standish and Squid Bikes Ivy Audrain as we cover how these pros pace different types of races, whether they avoid melatonin and other over the counter medications to enhance sleep, how to manage nutrition without tracking macros and calories, and for our first ever AACC Cycling Trivia! TOPICS COVERED IN THIS EPISODE (0:52) How to manage nutrition without food tracking (19:10) Ry Guy Rapid Fire! (27:24) What is the best cross-training sport for cyclists? (32:42) What cycling discipline requires the least amount of training time to be competitive? (40:12) How to optimize your sleep without drugs (50:08) Cycling Trivia!!! (01:09:31) Can muscular people still be good cyclists? (01:22:42) Are you pacing your efforts wrong? (01:31:54) Training for a 10hr race on limited time RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3FuOB6y Watch our latest Cycling Science Explained video now! https://youtu.be/_RIl4s2q-rs Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

TOPICS COVERED IN THIS EPISODE - Is freshness more important than fitness? - Should TT bikes be allowed in amateur road racing? - Is Jonathan a better person now that he loves triathlon? - Is CX more technical than XC? - Has high-carb intake revolutionized pro racing? - Is intermittent fasting actually disordered eating? - When it might be a good idea not to pre-ride a course - Are gravel bikes worth the hype, or just a marketing scam? - When 30-minute workouts might be the best training approach - Does big-gear work replace strength training? - Did Filippo Ganna set an unmatchable hour record? - How to responsibly understand scientific research - Is structured training overrated? - Do you need an off season if you never do intensity? - Are we warming up too much? - Are e-bikes bad? - Who is the fastest swimmer: Nate, Chad, Ivy, Keegan, or Jonathan? RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3VF8mOu Watch our latest Cycling Science Explained video now! https://youtu.be/_RIl4s2q-rs Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

TOPICS COVERED IN THIS EPISODE (03:45) What Ivy is learning from her CX season (10:13) What Alex and Keegan learned from racing World Championship events (30:25) Red Bull Bay Climb (34:38) How pros analyze their races (49:25) How to start on loose surfaces (01:06:24) How to identify the rides that ruin training progress (01:25:10) Why does race performance not match training? Watch our latest Cycling Science Explained video now! https://youtu.be/_RIl4s2q-rs Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Watch our latest Cycling Science Explained video now! https://youtu.be/_RIl4s2q-rs Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf Watch IRONMAN World Championships https://www.facebook.com/IRONMANtri TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Ivy’s cyclocross season is starting, so we get her pro tips on CX racing and training, as well as Dr. Podlogar’s insight into why fueling seems much harder in hot conditions and much more in Episode 382 of the Ask a Cycling Coach Podcast TOPICS COVERED IN THIS EPISODE (5:52) What happens when you get sick right before your goal event (6:43) Ivy’s race schedule (18:00) What head units are most commonly used in cyclocross? (21:08) Ivy’s go-to bike skill drills (28:49) How to transform steady state fitness into punchy fitness (37:22) How is TSS calculated mid-workout (40:38) Why fueling with carbs in the heat is so hard (48:49) The most commonly overlooked steps of stage race nutrition (01:03:39) Should amateurs eat less carbs than pros? RESOURCES MENTIONED IN THIS EPISODE Data Engineer: www.TrainerRoad.com/jobs TR Athletes at Kona – We need you on the podcast: https://trainerroad.cc/3qZ64M5 TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Pete Morris join us to discuss what pros do better than amateurs, how to have an off-season that will set you up for a record year, and how we all think Keegan will do now that he has been selected to represent the USA at Road World Championships!! TOPICS COVERED IN THIS EPISODE (01:49) Keegan was selected to represent Team USA at Road World Championships! How will he do? (43:23) How to plan an off-season (01:00:18) What faster riders do differently (01:18:24) Off-season cross-training for cyclists RESOURCES MENTIONED IN THIS EPISODE How to watch the 2022 UCI Road World Championships – streaming and schedule: https://www.cyclingnews.com/news/how-to-watch-the-2022-road-world-championships-live-tv-and-streaming/ https://trainerroad.cc/3RP8WHl TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist. Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions. Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad