Ask a Cycling Coach Podcast - Presented by TrainerRoad

Amber Pierce has more than ten years of experience in the pro women’s peloton and more than 60 race wins across 5 continents. She’s incredibly knowledgeable regarding performance, human physiology, and women’s specific issues within the sport of cycling, and we are excited to have her as our special guest! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What it’s like to race in the women’s pro peloton • How fast do you have to be to be competitive in women’s racing? • The perks and challenges of racing for a pro team • How to fuel your training • Managing eating disorders as a cyclist • The best way for women to get started in racing • Why Americans have such a hard time with international racing • The role of cognitive load in your performance • How to psychologically recover from a crash • How to balance training with hormonal cycles • Women’s specific equipment More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • www.AmberPierce.us • National Eating Disorders Association: https://www.nationaleatingdisorders.org • ISM Saddles: https://shop-us.ismseat.com/ • Gavilian BFF Bike Bag: https://www.radicalvelo.com/trave/gavilan-bff ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

2019's first Ask a Cycling Coach Podcast Episode is all about finding the right training, sticking to it through challenges and optimizing your performance along the way to your next A Race. Tune in live and bring your questions! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE A guide to picking the right training plan Most important factors in deciding how to train for a race Best training plans for every type of racing How to shorten a training plan How to adjust a training plan for time off Why cross-training may actually make you a slower cyclist Pacing without power How to use saunas in your training Are ice baths actually beneficial? Is Bikram Yoga a good idea for cyclists? Signs that you need to include gym work in your training How to manage weight like a cyclist More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Sweet Spot Base 2: https://www.trainerroad.com/cycling/plans/148-sweet-spot-base-mid-volume-ii Baxter Workout: https://www.trainerroad.com/cycling/workouts/1261-baxter Dr. Rhonda Patrick: https://www.foundmyfitness.com/episodes/biohacker-summit-2016 Smith Machine: https://www.fitnessfactory.com/home-gyms/smith-machines/ How to Fix Knee Injuries for Cyclists: https://forum.trainerroad.com/t/how-to-fix-knee-injuries-for-cyclists/6166 Food Scale: https://www.amazon.com/AmazonBasics-Stainless-Digital-Batteries-Included/dp/ B06X9NQ8GX/ref=sr_1_1_sspa?ie=UTF8&qid=1546536343&sr=8-1-spons&keywords=food+scale&psc=1 Bonelli Park XC course: https://www.youtube.com/watch?v=g3GQLkL29ag Fontana XC course: https://www.youtube.com/watch?v=ABI7kDozhC4 ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

We're answering more of your coaching questions on Episode 191 of the Ask a Cycling Coach Podcast! Join us live as we discuss testosterone's effect on performance, mid-race mechanical strategies, Dirty Kanza training, rapid fire questions for Coach Chad and much more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Rapid fire questions for Coach Chad How Coach Chad comes up with the workout text in TrainerRoad Coach Chad's process for creating workouts Our bike choices for 24 HOP Coach Chad's favorite books Tips for common mid-race mechanicals How to train for Dirty Kanza Adjusting your training plan for night-shifts What happens to your body during a rest week Testosterone's effect on performance What to do if you are racing a doper More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Coach Jonathan’s Post on Knee Rehab: https://forum.trainerroad.com/t/how-to-fix-knee-injuries-for-cyclists/6166 10 Cycling Books To Help You Achieve Your Training Goals: https://blog.trainerroad.com/10-cycling-books-help-achieve-biggest-training-goals/ Pivot Mach 429 SL: https://www.pivotcycles.com/de/bike-mach-429-sl-carbon-1 Tubeless Tire Repair Kit: https://shop.genuineinnovations.com/collections/bicycle-tubeless-tools-accessories/products/bicycle-tubeless-tire-repair-kit Tire Boot Patch: https://www.parktool.com/product/emergency-tire-boot-tb-2 Pedros Tire Levers: https://pedros.com/products/tools/wheel-and-tire/tire-levers/ Criterium Specialty Plan: https://www.trainerroad.com/cycling/plans/175-criterium-mid-volume The Dirty Kanza Gravel Grinder: https://dirtykanza.com/ Global DRO:https://www.globaldro.com/Home ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Join us for Episode 190 of the Ask a Cycling Coach Podcast! We'll be talking about the best ways to strategically increase your odds of winning races, giving you a comprehensive guide to strength training for cyclists, covering when it is a good idea to complete two Build Phases back-to-back, a special announcement from Nate and Chad, and much more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE How cyclists should be using strength training How to increase your chances of winning a criterium Why versatility is crucial for a bike racer Is attacking into a headwind always a bad idea? Can you do back-to-back Build Phases? Why all power meters don't measure the same How to use a power meter with a smart trainer How to schedule recurring workouts with TrainerRoad's Calendar Why aerobic athletes can race with anaerobic athletes Chad and Nate's goal of Masters Tandem TT Nats More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Strength Training for cyclists: https://www.youtube.com/watch?v=HqmwjwTcOY8 Sprint Tips From a Pro - Clif Bar Racing’s Pete Morris: https://forum.trainerroad.com/t/sprinting-tips-from-a-pro-team-clif-bar-racings-pete-morris/8163 Spud Inc Neck Harness: https://www.roguefitness.com/neck-harness Resistance Training Volume Study: https://journals.lww.com/acsm-msse/Fulltext/2019/01000/Resistance_Training_Volume_Enhances_Muscle.13.aspx Crossfit Games Crit Race: https://www.youtube.com/watch?v=kfnjMFd5q4M ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Join us for Episode 189 of the Ask a Cycling Coach Podcast! We'll cover how weight gain affects VO2 Max, why the order of the intervals in your workout matters, a comprehensive guide to training camps, and much more! Tune in, bring your questions and get faster! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE How to understand aero savings Which bike is best? aero vs. climbing What is the best type of bike racing for beginners? What to do when you miss a workout Why century training is easier than you think Does running build cycling fitness? How to find local races Is there a benefit to racing while completely fatigued? How does weight affect VO2 Max? Does the order of your intervals matter? The best training plan for Leadville A big announcement from Coach Jonathan How to incorporate a training camp into your training plan What we've learned from training camps More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Aero Deep Dive in the Specialized Win Tunnel: https://www.youtube.com/watch?v=yf6FwjoZ0tE Machines for Freedom: https://www.machinesforfreedom.com/ USAC event finder: https://www.usacycling.org/events ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Gain 50 watts in a single day!? We went to the Specialized Win Tunnel to find out how to get faster. Episode 188 of the Ask a Cycling Coach Podcast is live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What's so special about the Specialized Win-Tunnel? • Are aerodynamics important? • Pros vs Joes with equipment and performance • How does going into the drops effect aerodynamics? • Does bar length matter? • How to shift your head to gain watts • Why do some riders create a better drafts than others? • Does sitting up with a tail wind help? • Does optimizing aerodynamics make a difference on the draft? • When do you not want to wear an aero road helmet? • How to choose a bike based on your strengths • Glasses and Beards - do they cause more drag? • Head position on a road bike • Does lateral movement decrease aerodynamics? • Why are shaved legs faster? • Why is the UCI beginning to crack down on sock length? • Skin suit vs. skin tight race kit • The evolution of wheel design • Why aren’t mountain bikes aero? • Does Nate’s “Franken Bike” make sense for gravel racing? • Do downhill and enduro athletes benefit from aerodynamics? • What effects do number plates have on aerodynamics? • Aero bars vs. round bars • Are hydration packs beneficial? • Does Jonathan actually have a world class CdA? • Do the UCI rules cause frustration for product engineers? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Specialized Win Tunnel Youtube Channel: bit.ly/2PlWqy2 • Specialized Venge: bit.ly/2ruU4n3 • Specialized Tarmac: bit.ly/2jXFYXg • Specialized Evade helmet: bit.ly/2EdPqlJ • Specialized Prevail helmet: bit.ly/2E0khkK • Win Tunnel: To Beard or Not to Beard: bit.ly/1n4eACy • Specialized Evade skin suit: bit.ly/2ATl1VH • Specialized 321 Disk wheel: bit.ly/2ARLzGJ • Specialized Epic: bit.ly/2QcKcx1 • Specialized Ambush helmet: bit.ly/2QDIpjL • Specialized Aerofly Carbon Handlebar: bit.ly/2UhR62h • Specialized Shiv: bit.ly/2QfjFPD ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Join us for Episode 187 of the Ask a Cycling Coach Podcast! Topics to be discussed: does nose breathing actually improve performance, are recovery drinks essential, why and when you should consider double days and more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE The best way to measure your power-to-weight ratio How to calm pre-race nerves Are recovery shakes actually necessary? Why and when to use double days in your training Does nose breathing help performance? How to win a Cat 5 crit More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Bell Curve of TrainerRoad Users: https://forum.trainerroad.com/t/the-bell-curve-of-cylists-how-fast-are-the-average-tr-users/5840/15 Pettit +1: https://www.trainerroad.com/cycling/workouts/93370-pettit-1 Wolfjaw +5: https://www.trainerroad.com/cycling/workouts/245102-wolfjaw-5 TrainerRoad Cyclocross Training Plan: https://www.trainerroad.com/cycling/plans/207-cyclocross-low-volume Sassafras: https://www.trainerroad.com/cycling/workouts/20745-sassafras ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Jonathan goes KOM hunting with one of the best mountain bikers in the USA, why your pacing plan for CX is wrong, why your power and heart rate zones don't match and much more in Episode 186 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to avoid illness as a cyclist • TrainerRoad's new Calendar and Analytics features • How to steal a KOM • How KOM hunting can make you faster • How to train with a newborn • Why cyclocross isn't a natural fit for sprinters • How to refine a nutrition strategy • Should you pay attention to breathing rate? • Why warmups are crucial for cycling • Why does heart rate rise when power is consistent? • When should you not carry two bottles? • Why intervals are always a better idea than junk miles More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Nate's Forum post on illness: forum.trainerroad.com/t/im-sick-all-…ease-help/6031 • Jonathan's forum post on knee injury exercises: forum.trainerroad.com/t/how-to-fix-k…-cyclists/6166 • Stans / Pivot Pro Team's Keegan Swenson: www.strava.com/pros/193027 • Jonathan's training rides with Keegan: - www.trainerroad.com/career/leejonat…gels99-camp-1-3 - www.trainerroad.com/career/leejonat…amp-2-3-galena- - www.trainerroad.com/career/leejonat…3-3-sorry-nate- • Nate's KOM segment: www.strava.com/segments/7148132 • List of upcoming features for TrainerRoad's Calendar: forum.trainerroad.com/t/trainerroad-…features/658/2 • UCI CX Race: www.youtube.com/watch?v=-FGPOSWAVLs • How to Prioritize Races and Build a Seasonal Race Plan: blog.trainerroad.com/how-to-build-a…l-race-plan-2/ • 5 Questions to Plan Your Perfect Season: blog.trainerroad.com/5-questions-to…erfect-season/ • TrainerRoad Kits: forum.trainerroad.com/t/trainerroad-…s-are-here/280 • Pre-Race Warmups: blog.trainerroad.com/pre-race-warmup/ • Why you don't need to replicate your race's distance in training: blog.trainerroad.com/ive-never-done…-for-my-event/ • Learn more about TrainerRoad: www.trainerroad.com/ ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Join us for Episode 185 of the Ask a Cycling Coach Podcast! We'll be having a discussion on whether proper pedaling technique is a myth, how to win races with low power output, when triathletes should use a road bike instead of a TT bike and taking your live questions. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Adjusting your training plan when life gets busy How to select a specialty plan How to return to training after breaking a collarbone Does one pedaling technique trump all others? Riding to conserve energy in a race Is Traditional Base better than Sweet Spot Base if time is not limited? How to spark up your motivation to get on the bike When is a road bike faster than a TT bike? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Cross Country Marathon Specialty Plan: https://www.trainerroad.com/cycling/plans/193-cross-country-marathon-mid-volume Century Specialty Plan: https://www.trainerroad.com/cycling/plans/202-century-mid-volume General Build: https://www.trainerroad.com/cycling/plans/155-general-build-mid-volume Sustained Power Build: https://www.trainerroad.com/cycling/plans/158-sustained-power-build-mid-volume How to set up seasons in TrainerRoad: https://support.trainerroad.com/hc/en-us/articles/360002358031-How-to-Create-and-Compare-Seasons Check out our Crit Analysis with the Cliff Bar Team and one at a local race in Reno: https://www.youtube.com/watch?v=Ev1pWLZCyt0 https://www.youtube.com/watch?v=Y8-3vFWvo40 Best Bike Split: https://www.bestbikesplit.com/ Waxing Chain Tutorial: https://forum.trainerroad.com/t/chain-waxing-tutorial/2633 Getting Faster for Reasons Beyond the Podium Ft. Pete Morris: https://www.youtube.com/watch?v=RCXmil-lfsA ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Training for a single event is straightforward, but what about a whole season of racing? Join us live for a discussion on this, fitting commuting into a training plan, how to build explosive power and more in Episode 184 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Hydration tips for mountain biking Why locked out suspension might not actually be faster How to use skiing as cross-training for cycling Can sprinters be good triathletes? How to train for a whole season of racing How to build explosive power Does a more aero rider give less draft? How to cope with early morning workouts How to fit commuting into a training plan Should triathlon change its order? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Powder Creek Lodge: http://www.powdercreeklodge.com/ How to Become a Faster Mountain Biker: https://www.youtube.com/watch?v=-GAaheigvgg Forum thread: Tips for early morning workouts: https://forum.trainerroad.com/t/early-morning-workouts/3122/10 ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Dropping weight while raising power, making peak fitness last for multiple races and recovering properly are all very difficult ideals for a cyclist to achieve. Episode 183 will explore how to discover and push your limits for each of these ideals. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE New TrainerRoad features! Nate’s race plan for 24 Hours in the Old Pueblo Coach Jonathan’s lofty goal & annual plan How to taper for ultra-endurance events How to return to training after time off How to get better at steep climbs Is it possible to lose weight and gain power at the same time? How recovery workouts aid in nutrient absorption More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Strength Training for Cyclists: 5 Exercises to Integrate Into Your Cycling Training Plan: https://www.youtube.com/watch?v=HqmwjwTcOY8 5 Stretches Every Cyclist Should Know: https://www.youtube.com/watch?v=YXblSdMtMKY How to Become a Faster Mountain Biker with Lee McCormack: https://www.youtube.com/watch?v=-GAaheigvgg Withings / Nokia | Body+ - Smart Body Composition Wi-Fi Digital Scale with smartphone app, Black: https://www.amazon.com/Nokia-Body-Composition-Wi-Fi-Scale/dp/B071XW4C5Q/ref=sr_1_3_a_it?tag=trainerroad-20&th=1 ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Justin Thomas is a Masters XC National Champion who shifted focus to a Cyclocross National Championship in 2017. Tune in and bring your questions as we dig into what it took to be nationally competitive in CX, how it differed from MTB, and how he balanced training, career and family responsibilities. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Friend of the Podcast Payson McElveen wins Singlespeed World Championships! Follow up on Kona interviewee performances Takeaways from training block in Kona New Calendar updates! Justin Thomas interview More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST FLO Cycling - Tire Pressure: http://flocycling.blogspot.com/2014/09/flo-cycling-tire-pressure.html Garmin Radar: https://buy.garmin.com/en-US/US/p/518151 Throwback Thursday: Justin Thomas’ Unique Road to Masters Nationals in His Reno Hometown: https://www.cxmagazine.com/justin-thomas-2018-reno-masters-cyclocross-nationals-sabbatical Cannondale SuperX: https://www.cannondale.com/en/USA/Bike/ProductDetail?Id=5e5935ab-cc1d-429b-8d31-5bea42b468dd&parentid=undefined Zipp 303 Tubulars: https://www.zipp.com/wheels/303-firecrest---tubular-disc-brake/# Stages Power Meter: https://store.stagescycling.com/stages-power-meters Justin’s CX Warmup workout: https://www.trainerroad.com/cycling/workouts/184631-pahrah Feedback Sports Omnium Over Drive Portable Trainer: https://www.feedbacksports.com/shop/omnium-portable-trainer/ Skratch Labs Fruit Drops: https://www.skratchlabs.com/products/sport-energy-chews ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Michael Stanek is a young athlete with a background in Freestyle BMX, of all things, but more impressive is how he managed to qualify for Kona amidst 80 hour weeks and night shifts while finishing his Residency. Listen in to find out how Mike accomplished this and how he arrived at having such a detailed race plan. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Where Michael Qualified and what his times were Michael's claim to fame Flats vs Clipless pedals in BMX How to go faster on the swim. It's not all about fitness in the water How to improve swimming technique Does pacing come naturally when you start training for running? Visor, sweatband, or hat during the run? Avoiding cramping during an endurance event Michael's bike setup Aero road helmet vs TT helmet for Kona Michael's power goals for Kona Nutrition on the run vs on the bike Training for triathlon while going through residency. How is that possible? Making the decision to take out a workout or not Day before nutrition for Kona Can you have a beer or two before a race and not be effected? Using electrolyte tablets in your water before a race Is pizza the night before a race a good idea? Protein sources for a vegetarian triathlete More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Wes Thompson grew up racing motocross and surfing the eastern coast of Australia but never had any formalized training in any of the three disciplines of triathlon. It's easy to assume that Kona qualifiers are all blessed with natural talent or have decades of experience in one or more disciplines, but Wes is an example of tireless hard work and sacrifice. Tune in to learn how this father of two and multi-business owner has become a genuine age group threat. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Wes Thompson - background How Wes manages his career, family, and training How to split up swim, bike, and run workouts Wes's FTP, weight, and height Wes has a rough first race at Kona a couple of years ago What changes Wes has made from previous Kona experiences? How to use sweat test results How nutrition changes from bike to run during an IRONMAN Wes's bike set up What to wear on your head during the run, if anything Where Wes Qualified What Wes's hydration plan is for his race What is Wes going to eat the day before the race? Wes's breakfast plans for race morning Wes's transition strategy Wes's thoughts on walking during the run More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

A 09:26:42 finish earned David Nicholls a slot at this year’s @ironman World Championship. To hear how this first-time Kona qualifier trained and set expectations for Saturday, listen to the latest special episode of the Ask a Cycling Coach podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Where David Nicholls qualified Equipment check with David Nicholls How to choose between a triathlon shoe vs a regular cycling shoe Balancing work, family, and training How to balance bike, run, and swim training for an IRONMAN Cutting certain workouts to prioritize work and/or family How to avoid injury as a triathlete How do triathletes manage their nutrition? Why would you get yourself off of caffeine before a big race? Dealing with heat and humidity when coming from a different environment How to use a sauna for heat training How to gauge your time for Kona How to make transitions quick and efficient Pacing for the bike split in an IRONMAN Pacing for the marathon in an IRONMAN More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

A top 20 AG finish at the IRONMAN World Championship is exactly what TrainerRoad user Tony weeks has his eyes set on. Behind that ambition is a lot of preparation. We dug into how Tony trained, his equipment, and strategy for Saturday's big race in our latest special podcast episode. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Where did Tony Week Qualify? Balancing family, work and training Adjusting a plan's workouts based on how you are feeling. Tony's bike setup Why did Tony chose a different helmet for Kona? Can you run a disk wheel in Kona? What is a swim skin? What Tony has learned from past Kona races Nutrition for Kona What is "special needs" on an IRONMAN course? Can a High Fat Low Carb diet work for Kona? What does Tony eat during the run? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Episode 177 of the Ask a Cycling Coach Podcast is going to be a fun one! 24 Hours In The Old Pueblo registration is closed and it's time to strategize on endurance team racing, we'll discuss creative ways to stay cool on the bike, and the proper way to train your body to absorb more training stress. Join us live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE 24 Hours in the Old Pueblo Should I train for a specific climb in a specific race? Should I follow low volume plans before mid volume plans? How to cut a base phase short Is starting young an advantage in cycling? How to hold your head in the TT position Ways to stay cool on the trainer More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Ride with the Coaches in Kona: https://forum.trainerroad.com/t/kona-2018-rides-meetups-discussion-etc/2288 24 Hours in Old Pueblo: https://epicrides.com/events/24-hours-in-the-old-pueblo/event-guide/ Maxxis Aspen Tire: https://www.maxxis.com/catalog/tire-280-140-aspen Lasko Pro Performance Fan 4900: https://www.amazon.com/dp/B001DNGSCM/ref=cm_sw_r_cp_api_i_w2n7AbGZ5YEQ7?tag=trainerroad-20 ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Detailed show notes and discussion at forum.trainerroad.com/t/cx-road-endu…coach-176/1297 ---------------------------------------------------------------------------------------------------------------- A discussion on cyclocross, road enduro, block periodization, heart rate, nutrition and more, all in Episode 176 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - New TrainerRoad Forum ( Forum.TrainerRoad.com ) - TrainerRoad kits now available! - New TrainerRoad Calendar - TrainerRoad Pricing Updates - Peter Stetina's Sierra Prospect - Best tires for grass cyclocross courses - Why starts don't always matter in cyclocross racing - Ride with the coaches in Kona! - When should you not train in the aero position - How to peak twice in one year - What is block periodization, and how should you use it? - Should you skip pedaling drills? - Why your heart rate stays high after a hard start - How to fuel early morning workouts - Do support crews make racing unfair? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

5x Olympian Katerina Nash joined us live from Interbike in front of a studio audience for a deep dive on cyclocross. Tune in and learn from one of cycling's most successful athletes! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Drills for Cyclocross Racing Choosing tires for specific CX Courses Using Running to get in shape for CX Season Changing your training from MTB season to CX season Nutrition for endurance races vs. a CX race What to eat for breakfast prior to a race What’s the best dinner the night before an endurance XC Race Daily eating habits to be a high level endurance athlete How do you pace for a CX Race Step through or step around when dismounting in a CX Race? What breaks to use when dismounting in a CX Race More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Join us live for today's episode of the Ask a Cycling Coach Podcast! We'll review a list of scenarios you can keep ready to manage every race situation, discuss whether ice baths are effective or not, tell you which body fat scales you can trust, and much more. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Live podcast party during Interbike! What to do if you get stung by a bee in a race Why is your bike uncomfortable on the trainer? How to select ideal races How to analyze course profiles What tactics to expect for different course profiles Do ice baths help recovery and performance? How aggressive should you be in a race? How to maintain a cool head in race scenarios Why do you get a cough after hard training or racing? Are body fat scales inaccurate? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS: Knog BC554Bell Link: https://www.knog.com.au/oi-bike-bells.html Tanita BC-554 IronMan Body Composition Monitor: https://www.tanita.com/en/bc554/ Nokia Body Cardio Wifi Scale: https://health.nokia.com/us/en/body-cardio ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

How much of a role do genetics play in your ability to sprint, how do you recover from a bad race performance, and should your nutrition change for late night workouts? Join us live for discussion on all of this and more in Episode 173 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Team Clif Bar won the USA Crits Team Competition! Alex Grant won Part City Point 2 Point! How to recover from a bad race performance How to regain confidence after a crash How much of your sprint capability comes down to genetics? How to decrease muscle mass with cycling Should you change your nutrition when working out at night? How to integrate training camps into your training plan Road bikes vs. aero bikes More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Planning an entire year of training and racing can be intimidating, but it doesn't have to be. Episode 172 of the Ask a Cycling Coach Podcast will go over every detail you need to know before planning your next season. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE How a podcast listener won a 250mi MTB race What is the Bones to Blue Endurance Race? What Jonathan learned from racing enduro How to plan your race season Which training plan you should pick How to set goals for endurance athletes How to eat to reach your goals More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS: How To Become A Faster Mountain Biker: https://blog.trainerroad.com/how-to-be-a-faster-mountain-biker/ Nokia Body Cardio Wifi Scale: https://health.nokia.com/us/en/body-cardio Scratch Rescue Hydration: https://www.skratchlabs.com/collections/drinks/products/hyper-hydration-mix?variant=813593229 Osmo Nutrition Preload: https://osmonutrition.com/product/preload-hydration-for-men/ ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

3x Olympian, 15x National Champion, Multi-time BCBR Champion and all around MTB legend Geoff Kabush (Yeti Cycles, Maxxis, Shimano) joined us to answer your questions on maintaining race fitness and motivation, equipment choices and technique, and a funny story that involves Chinese olympic basketball player Yao Ming. Tune in and enjoy! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Are aero bars beneficial in gravel racing? Is gravel racing just a marketing scheme? How Geoff maintains fitness throughout the year Keeping motivation throughout each year of racing Racing and training as an aging athlete Why Geoff has become such a great technical rider Pre-riding the Continental EWS Northstar course How do you assess an upcoming technical section of trail? What would Geoff change for Dirty Kanza next year? Advice on riding muddy conditions Cadence comparison on mountain vs. road Having confidence and controlling traction with your front tire Tire discussion with Geoff Geoff's opinion on the new Fox StepCast 34 mountain bike fork Why is Di2 so beneficial for mountain bike racing? Geoff's tips and tricks for racing the BC Bike Race More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS: Race Analysis: Dirty Kanza 2018 with Geoff Kabush: https://blog.trainerroad.com/race-analysis-dirty-kanza-2018-with-geoff-kabush/ How To Become A Faster Mountain Biker: https://blog.trainerroad.com/how-to-be-a-faster-mountain-biker/ ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Nate had a day of ups and downs at Leadville, but did he get his sub-9 hour goal? Coach Chad and Jonathan will review Nate's performance, debate whether altitude training masks are effective or not, and dig into how pelvic tilt affects power output. Join us live for Episode 170 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE What went right and what went wrong at Leadville for Nate Why Leadville is so hard to pace What Chad and Jonathan learned about crewing The podcast hosts next big event Do altitude training masks work? The science behind altitude training How does pelvic tilt affect power output? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS: BiKnd Jetpack Bike Bag: https://www.biknd.com/jetpack-fs1000319 ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Peak fitness is the end goal, but what actually happens to your body when you peak? We covered this, the different ways you can improve VO2 Max supplements vs. whole foods and much more in episode 168 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Nate's Leadville Preparation - The best way to hold your phone during workouts - How to inject tubeless sealant without clogging your valve stems - Do you have to change up your workouts to get faster? - Why progression is the most important principle to getting faster - A deep diving on "peaking" - What happens to your body when it peaks? - How long can you maintain peak fitness? - Are standing desks actually bad for athletes? - What is the best way to improve VO2 Max? - Whole foods vs. powders and supplements for recovery nutrition - Why dehydration isn't always bad for cyclists - How big of a difference 2lbs make on a climb. More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Every cyclist wants to burn fat, but it's more complicated than low intensity riding. Join us live for deep dives on fat burning, testosterone in cycling, and Chad's favorite books in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE How to burn fat with cycling What is “spot-burning” for fat? What is the difference between visceral and subcutaneous fat Why food matters more than training for fat burning What role intensity plays in losing weight How insulin and sugar affect fat loss Why athletes have a surprisingly complex time with weight control Testosterone and cyclists Is hormone replacement therapy banned for cyclists? Why taking testosterone is cheating Natural ways to increase testosterone production What effect sleep has on testosterone Should cyclists always avoid weight gain? How cyclists can ad weight that helps make them faster Why cyclists should strength train Why sugary drinks can be bad for cyclists The difference between hydration during a race and recovery What is osmolality and why you should keep track of it Which nutrition products optimize hydration How mountain bikers can improve their pacing Why mountain bike races start so hard How to train your body to start races hard Coach Chad's favorite books More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Join us for a discussion on how to break through fitness plateaus, how people do VO2 Max intervals wrong, and a tactics discussion on how to win a bike race without a team. Episode 166 of the Ask a Cycling Coach Podcast is coming right up! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Race analysis of Tahoe Trail 100 Why getting stuck behind slower riders may be a good thing How to deal with hot weather in a race What to do if your FTP is not increasing When it's good to be a heavier rider Why power to weight ratio isn't everything How to lose weight and get more fit Why maintaining fitness can be tricky to measure Why all Training Stress is not the same Why you could be doing VO2 Max intervals wrong How VO2 Max work can improve aerobic and anaerobic stores Why excessive heat isn't a good match with intense training How to implement heat training into your plan How heat training can help performance at altitude How to fuel for 24 hour races How to win a bike race without a team How tactics change when you don't know your competition Does carb loading make you gain fat? How to fit more training into less time How long should a pull last? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

We're taking your questions on today's podcast to come up with the beginner's guide to bike racing. Join us live and let us know what you wish you knew when you started out, or what you still don't understand about the nuanced world of bike racing. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Nutrition, pacing and equipment strategies for Tahoe Trail 100 How to get into bike racing Which type of bike racing is best for beginners? How to find a group to ride with? How fast should you be before signing up for a bike race? Why bike skill is more important than fitness for new racers How to save energy in a race What category should you race? Should new racers compete in Elite and Masters categories? How to upgrade categories in USAC Why ketosis isn't a practical solution for cycling Drills to make you a faster sprinter A pre-race checklist for new racers How to find a nearby bike race Should new bike racers get a one-day or annual USAC license? Pre-race nutrition for bike racers The first thing you need to do when you arrive at a bike race Should you warmup before a bike race? Should you carry spares and tools during a bike race? What tire pressure is best for road racing Why lubing your chain before you ride is a bad idea Do you need to warm up on the trainer before a race? What it means to "hold your line" How close do you have to ride to people in a pack? How to know when you are in the draft How long should you pull during a bike race? Why racing in the rain isn't that scary Should you just sit in during your first bike race? Why getting dropped in a bike race is not a failure How to know when you should upgrade categories Tips for racing in a small field Which type of mountain bike race is best for beginners What are the rules for passing in mountain biking? What bike is best for beginner mountain bikers? What category should you race when transferring disciplines? Why you should never look back when you hear a crash How to pin your number like a pro Do heavy riders need to train differently than light riders? Should beginner riders use flat pedals or clips? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Six months of preparation has led to this 40k TT State Champs Recap. What we did wrong, what we did well, what we plan on changing moving forward, and your questions on tactics, naps and Leadville. Join us live for Episode 164 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Our takeaways from 40k TT State Championships How to pace a windy time trial How you should warmup before a time trial Pre-race nutrition for time trials Why you should always check your bolts How we would change our bikes without UCI rules To drink or not to drink Is carb loading more effective with liquid? Why cyclists should be taking naps How to get rid of a rider from a group Are the flats harder than the climbs at Leadville? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Our 40k TT is right around the corner, and for this episode of the podcast we've assembled every detail of our equipment, nutrition and strategy for you, along with a look at what makes pros better than amateurs and whether weight loss always makes you faster or not. Tune in and join us live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE What makes pros better than amateurs Two different ways to race a crit What we learned from the Carson City Off-Road Hardtail or full suspension: which is best? How Coach Chad is avoiding cramps Suspension setup tips for mountain bikers Our final preparations for the 40k TT How to choose between helmets for a time trial Do vents make a helmet slow? Why a disc wheel might not be faster Aerobar setup tips for time trials What data fields to show during a race? What to eat before a short time trial? Should you not eat breakfast before a race? How to pace a time trial perfectly More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Keegan Swenson is one of the fastest pro mountain bikers in the USA, and we took a deep dive into the Stans / Pivot Pro Team rider's hard-fought second place at the Epic Rides Carson City Off-Road. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Hardtail or full suspension: Which is best? - How the pros carry spares and tools - A tube carrying hack you need to know about - Long sleeve jersey or arm warmers - What the pros eat before a big race - How pro riders plan their race nutrition - On-the-bike nutrition hacks - Why mountain bike races start hard - Why the pros ride singletrack different than all of us - How many times can the pros attack? - Why a higher threshold is almost always a good solution - When to know if you should lead or not on the trail - Why technical trails might actually be an opportunity for rest - Tips on how to follow a rider in singletrack - When does drafting come into play in a mountain bike race? - Why line choice may be the most important part of a sprint More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Pro mountain bike racers Payson McElveen and Sofía Gomez Villafañe joined us live from the main stage at the Epic Rides Carson City Off-Road for a deep dive on endurance mountain bike training and racing. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - How do pros taper for endurance mtb races - What do pro mountain bikers eat? - How to choose between a hardtail and full suspension - How the pros handle flat tires in a mountain bike race - How to pace a long mountain bike race - How to get by slower riders on singletrack - Pro tips for sandy descents - How the pros handle on the bike nutrition - What type of training do pros do during the race season - How to resist cravings and maintain race weight - What the pros do to adjust for high elevation - How pros make their tire choices More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Join us live for Episode 160 of the Ask a Cycling Coach Podcast! We're going to analyze what Geoff Kabush did to get third place at Dirty Kanza, discuss whether running is a good form of cross-training, and dig deep into overtraining. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE How to register for the 40k TT challenge What it takes to race Dirty Kanza What we've learned about treating knee injuries for cyclists Safety tips for cyclists on the road Carson City Off-Road Preview How to get rid of "hot spots" while riding How to return to training after injury Does running make you a faster cyclist? How to organize the best cycling events How to push through hard workouts What are the signs of overtraining Three stages of overtraining How to avoid overtraining More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

What we learned at Lost & Found, is ending a workout with a sprint a bad idea, is flexibility necessary for cyclists and more in Episode 159 of the Ask a Cycling Coach Podcast ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Geoff Kabush's Dirty Kanza Recap Lost & Found Recap What are the best workouts for different types of fitness A complete guide to terms used to describe fitness How to pace yourself on variable terrain Are sprints at the end of a VO2 Max interval beneficial? Does increased flexibility make you a faster cyclist? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

A comprehensive guide to fitness testing, why we created a new test, pro tips for your next fitness test and more in Episode 158 of the Ask a Cycling Coach Podcast ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Ask a Cycling Coach Podcast Facebook Group Lost & Found Gravel Grinder Preview Carson City Off-Road Live Podcast Recording! Workout Scrubbing Feature Plug What is the TrainerRoad Ramp Test? Why sustained effort tests may not be the best format for you How to find your FTP with a ramp test Why the TrainerRoad Ramp Test was created How to make cycling fitness tests better Should you take an FTP test in the aero position? Should you take an FTP test in erg mode? Should you take an FTP test on each bike you own? What you should know before changing a ramp test format Can you do a workout after the TrainerRoad Ramp Test? How often should you test your FTP? Should steady state athletes take ramp tests too? What if you score different FTPs from different tests? Pro tips for taking the TrainerRoad Ramp Test More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Do oval rings affect power data, when fasted training actually effective, how to stop cramps and more in Episode 157 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Ask a Cycling Coach Podcast Facebook Group Carson City Off-Road Live Podcast What we noticed at the Queen Stage of the Tour of California Do oval rings affect power data? How to balance work and training Why you aren't recovering as well as you think Group ride etiquette How to be smooth in a group of riders Why gravel racing is so complex Why do you need low gearing for gravel events? When is fasted training actually effective? How to maximize the effects of fasted training How to beat a weight loss plateau How to lose weight and increase power for cycling How to stop cramps on the bike More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

How to make a breakaway stick, can you do too much VO2 work, ideal pre-race and mid-race nutrition and more in Episode 156 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Are sprints at the end of a ride a good idea? How to get faster in the offseason Adjusting your training plan for outdoor rides How to race smart in a criterium An ideal pre-race breakfast How to train for short hill climbs More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Why you need to do the Sagan dirt fondo, TrainerRoad's new ride analysis features, How to PR your next hill climb time trial and more in Episode 155 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Introducing Performance Analytics Sagando Review Geiger TT Chad's FTP Updates Mountain bike wheel size and setup Headphones to use on the trainer Estimating FTP and Ramp Test Discussion More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Why every time trialist should do a Merckx TT, the Peter Sagan Dirt Fondo course preview, how to make sure your allergy treatment is legal and more in Episode 154 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE What is a Merckx TT? Preparing for the Sagando An update on Nate's Allergies How to make sure your treatment for allergies is USADA legal The definition of a national level athlete Preparing to race at elevation without having the proper time to acclimate Breaking bad habits on the bike What apps we use for cycling More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

What you need to consider as you raise your FTP, the results from our first time trial, how to organize a busy race season and more in the Episode 153 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - How vacation affects fitness- How to plan a big ride with friends- The best route to take from San Francisco to Sea Otter- Nutrition for long rides- Chad's ramp test results- Results from our first time trial of 2018- How to pace a short time trial- How to pace a climb- How to recon a course with Best Bike Split- What to know about sighting in a time trial- How to manage a busy season of racing- Is a higher FTP always the solution?- Consequences of having a higher FTP- Is raw wattage more important than relative power?- How to break bad habits on the bike- How holding your breath affects your performance- What apps should cyclists use while riding? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

Component upgrades should take more than weight and price into consideration. Every part of your bike should contribute to making you faster, whether through aerodynamics, comfort or mechanical efficiency. We dug into every important component choice you can make to get faster in the latest podcast with ENVE Composites. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Why some pro racers run insanely low stack heights Why are ergo bend handlebars are less common these days? Why handlebar wall thickness matters What to look for in a road handlebar Why do pros run such long stems? The pros and cons of rise stems Do pros really need extra stiff stems? How do you make a seatpost comfortable? Why short seat rail clamps are better Why doesn't ENVE make a saddle? How to engineer flex into a component Why are wheels getting wider? Are wide wheels faster? How to make a wheel aerodynamically efficient What makes a wheel good in crosswinds? How disc brakes are actually making your bike faster More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook: www.facebook.com/TrainerRd Instagram: www.instagram.com/TrainerRoad Twitter: www. twitter.com/TrainerRoad Strava Club: www.strava.com/clubs/TrainerRoad

How to avoid running out of "matches", should steady state athletes skip VO2 training, a testing protocol for different positions and more in the Episode 151 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad's new fitness testing protocol • How much difference can you expect in FTP on your TT bike? • What is the difference between saddle soreness and saddle sores • How to treat saddle sores • How to test power output in different positions • Should steady state athletes skip VO2 work? • Is it bad to do an interval workout after a long ride? • Are "matches" real? • How to get more matches for cycling • Can you cram train for fitness? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Why your FTP is different in the aero position and how to change that, are antioxidants worthwhile for athletes, and which upgrades get you the most value in Episode 150 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What you need to know before climbing Haleakala • How elevation affects power output • How to pace Leadville • Is it normal to be slower in the aero position? • How to get faster in the aero position • Why TT bikes are hard to ride • Best way to "buy speed" for cyclists • Best dollar/drag saved upgrades • Should cyclists avoid anti-oxidants? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

A special live Q&A episode with Marc Pro Cycling's Dave Christenson covering everything from stage race tactics to recovery nutrition. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to recover between stages in the same day • What type of fitness is needed to race in UCI races • Can steady state riders do well in criteriums? • Stretches and recovery methods for stage races • How much time should road racers spend on the trainer • How to communicate as a team in a road race • How to conserve energy in a road race • How to win a race from a breakaway • How climbing road race strategy varies from flat road race strategy • Is it normal to be sluggish after a stage race? • What you need to know before entering a road race • How much time should a road racing team spend together • What American cycling needs to become more competitive ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

In the second part of our mini-series on training camps we spoke with Team Marc Pro Cycling on how they use team camps to get faster, and dug into team roles and stage racing tactics and strategy. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • The difference between crit and road race focused teams • How to bond as a team with training • How to use a training camp right before a goal race • How to use a training camp to start your season • How to use a team camp if you are coming back from injury • The different purposes of a team camp • How to rank team mates during a team camp • How fast are pro cyclists compare to average joes • How to decide team roles with a fitness test • How to prep for big stage races • Heat acclimation for hot racing • Is competition bad within a team? • How to race an unfamiliar race • What a GC rider should do on a sprint stage • How to read a race with new racers • How to adjust your race strategy on the fly • Why foreign riders can be at a disadvantage in TTs • How to recon a foreign race • What you should do right after a race • Stage race nutrition • How many calories do pro cyclists burn • How to maintain mental fortitude during a stage race ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

A special live Q&A episode with Team Clif Bar Cycling's Pete Morris covering everything from crit tactics to nutrition. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to train with specificity for time trials • Pete's favorite Clif Bar • How to know when to brake coming into turns • How to "roll" turns without braking • How to time your pedaling for a turn • Nutrition strategies for ultra endurance racing • Best jobs for pro cyclists • Are beards slow? • The difference between fixed gear and geared racing • Bike handling skills that make you faster • How to become more comfortable on a bike • Does power to weight matter in criteriums? • How to balance weight loss and maintain strength • How to gain weight for cyclists • Strength training for cyclists • How climbers can win a criterium • How to make a breakaway • How to avoid saddle sores • How to sprint from a high cadence • How gearing can make or break a sprint ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

In this special episode we discussed how to use team camps to make you faster and team tactics for criteriums with Team Clif Bar Cycling. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • The difference between team camp and training camp • The importance of team bonding for cyclists • How fit are pro cyclists? • Why power to weight doesn't always decide a race • What skills you need as a sprinter • How to learn your role in a race team • What are the different types of sprinters? • How to use a training camp to get faster • Why a sprinter needs teammates to attack • How to set up a sprinter for a sprint finish • How to know when you should attack • How to execute a leadout train • What it's like to be at the front of a pro race • How to know when you should leave your leadout train • How to move through a pack • How to set yourself up for a good sprint finish • How to use course recon to help win races ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

A deep dive into aerodynamic testing, how to recon a TT like a pro, smart trainer calibration and more in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • When should you do a spin down calibration on your smart trainer? • How to calibrate a smart trainer • Cheat snacking for endurance athletes • How to healthily use food as motivation for endurance athletes • How ERO testing works • Things to know before you ride a velodrome • What is CdA and why it matters to cyclists • How to find your CdA • How to lower your CdA • Why power to weight doesn't matter for flat time trials • Why time trialists should overlap their hands • How to find the balance between aero and power • What makes a helmet more aero than another? • How to find the right TT helmet • How to get lower on a TT bike • How to use CdA to plan a race ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

Low cadence/high force drills, a guide to Training Stress, pain killers & more in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • We're hiring! www.TrainerRoad.com/jobs • What you need to know about bike demos • What makes a training plan good? • How to train for cycling while training for a marathon • Are low cadence intervals a bad idea? • How to adjust your training plan for group rides or races • Why structured training plans are best • Ramping intervals vs. steps • Why more than Training Stress matters • How TrainerRoad reports power data • How long should you wait to workout after a beer? • Should cyclists avoid ibuprofen? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

Time Trial equipment that makes you faster, mental vs. physical limits, taper vs recovery weeks & more in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • The best equipment to use for a 40k TT • How to find the best TT bike for you • Which aero bars are best • How to save watts with your drivetrain • Can your pedals make you more aero? • How to choose wheels for a time trial • Which are the fastest tires for a time trial? • Best drivetrains for time trialing • What makes a skinsuit faster? • Are shoe covers and gloves faster? • How to hydrate during a time trial • How to differentiate physical vs. mental limiters • How to adjust your training plan • Are taper weeks different than recovery weeks? • Training for a stage race or multi-day ride ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad