In this special episode of the podcast we spoke with The Clif Bar Cycling Team, some of the best criterium racers in the USA, about how to become a better Crit Racer.

• How to train for criterium racing
• How to know if you're a sprinter or a breakaway racer
• How to train for a flat criterium
• How to train for a hilly criterium
• How to perform a breakaway
• How to do a leadout
• How to use team tactics in a criterium
• How to race against a team in a criterium
• Top tips for criterium racing

Crit Racing 101 with The Clif Bar Team - Ask a Cycling Coach: 021

• Live podcast recording at Rapha Cycle Club in San Francisco Nov. 4!
• Why Breck Epic is one of the hardest races in the world
• Nate's new approach to nutrition
• Should you have different FTPs for different circumstances?
• How focus and motivation can improve your performance
• Is visualization damaging or enabling?
• How to know if your helmet is ruined
• How bike fits work and how to pick the best one
• Do sugar coated pills hurt fasted training?

Different FTPs, Bike Fits, Visualization and More! - Ask a Cycling Coach: 113

Keegan Swenson (Cannondale 3Rox), #2 ranked pro XC racer in the USA, joins us for his take on cyclocross and a preview of Cross Vegas.

Topics covered in this episode:

• What makes pro athletes different from the rest of us
• Keegan Swenson's power data
• Pre-race warmups for cyclocross
• Pre-race "leg openers" for the pros
• Tire choice and bike setup for grass cyclocross courses
• Pedal setup for cyclocross racing
• How to pace Cross Vegas and other cyclocross races
• How to know if you should ride or run through obstacles 
• How to pop a tire onto the bead in an emergency

Cross Vegas Preview with Special Guest: Keegan Swenson - Ask a Cycling Coach: 117

In this special episode we spoke with the God Father of triathlon innovation, Dan Empfield, at Interbike in Las Vegas, NV.

Topics covered in this episode:

- How triathlon wetsuits came to exist
- What caused TT bikes to be designed as they are
- The two most important bike fit measurements
- How gravel racing could affect triathlon
- How to know if a TT bike fits you before you buy it
- How to avoid neck pain in aero position

Live from Interbike with Special Guest, Dan Empfield - Ask a Cycling Coach: 119

Andrew Talansky is one of the most successful American cyclists in history with a win at The Criterium du Dauphine, top ten Grand Tour finishes, domestic tour wins and national championship titles to his name. At 28 years old, some would say he has his whole road racing career ahead of him, but he's changing gears – the most successful American pro cyclist in recent times is moving sports to triathlon.

We sat down with Andrew at the IRONMAN World Championships to discuss what a road cyclist needs to do when he transfers to Triathlon.

Topics covered in this episode:

• Why Andrew Talansky left pro cycling
• The demands on the pro peloton
• What it's like to ride in the pro peloton
• How to mentally deal with a bad crash
• How triathletes can be more valuable for sponsors
• Does Andrew expect to have the fastest bike splits in triathlon?
• What are Andrew Talansky's running abilities?
• How Andrew Talansky plans to become a fast swimmer
• How Andrew Talansky plans to build up to IRONMAN full distance races
• What triathlons is Andrew Talansky planning on racing?
• Why Andrew Talansky has an advantage in triathlon
• What cyclists need to consider when moving to triathlon
• How to get more comfortable on a TT bike
• What bike will Andrew Talansky use in triathlon
• Andrew Talansky's nutrition plans for triathlon
• Why triathlon is more advanced than road racing
• Why having one coach for triathlon is better than three
• How cyclists can avoid injury when transferring to triathlon
• What Andrew Talansky's diet is like

Special Guest: Andrew Talansky on His Move to Triathlon - Ask a Cycling Coach: 122

Professional triathlete and IRONMAN commentator, Matt Lieto, and your podcast hosts recorded a special episode to chop up Grinduro, one of the most interesting races on the calendar that you need to know about, and their preparation for one of the toughest climbs on earth, Mauna Kea.

Topics covered:

• Triathlon and gravel racing
• A triathlete’s take on The Downieville Classic
• What makes Downieville unique
• Why training with bigger tires can make you faster on race day
• The thing you should focus on in technical terrain
• How triathletes can get more comfortable on the bike
• What is Grinduro?
• A new racing format we should all know about.
• Race strategy for Grinduro
• How to pace yourself during Grinduro
• What gearing to use for Grinduro?
• Which bike is best for Grinduro?
• Nutrition tips for Grinduro
• What you need to know before racing Grinduro
• Paceline etiquette
• Raceday morning mistakes to avoid
• Why Chad dropped Nate at Grinduro
• A trick to getting faster Grinduro stage times
• Pros chasing KOMs in The Tour of California
• How triathletes have an advantage over cyclists
• How to prepare for the longest climb in the world
• What you need to know before climbing Mauna Kea
• What gearing is best for Mauna Kea
• What clothing do you need to bring for Mauna Kea
• How to pace yourself for Mauna Kea
• How to pace yourself in high elevation
• Feeding strategies for Mauna Kea
• Do you need ride support for Mauna Kea?
• How to avoid dehydration when climbing Mauna Kea

Special Guest: Matt Lieto on Grinduro and Mauna Kea - Ask a Cycling Coach: 123

Nate returns from India with new insight on how to get power data from a gym bike while traveling, Jonathan gives you a complete guide to Cyclocross National Championships, and Chad goes deep into strength training and staying hydrated during late night workouts.

Topics covered in this episode:

• Live podcast recording w/Matt Fitzgerald November 4 at Rapha San • Francisco, with group ride thereafter!
• Which power meter pedals are most flexible?
• How to keep your training on track while traveling
• How to recover from taxing travel
• How to get extra low gearing on a road bike
• Direct mount vs. spiderless chainrings
• Why cyclists should be using strength training
• How to incorporate strength training into a training plan for cyclists
• How to train for time trials
• What makes a good time trialist?
• Complete guide to USAC Cyclocross National Championships in Reno, NV
• How pro CX racers pace differently than amateurs
• How to pace a cyclocross race
• Why you are getting dropped at the end of a race
• 24-hour race strategies for success
• How to pace an ultra-endurance event
• How to train for an IRONMAN 70.3 with a lot of climbing
• Why descents are actually a triathlete's best friend
• How to lessen the effects of overnight hydration
• Should you use hydration mix when training indoors?

CX National Champs, Pacing Strategies, Dehydration & More - Ask a Cycling Coach: 125

Our first live, in-person podcast with special guest, Matt Fitzgerald! Join us live from Rapha San Francisco for a deep dive on the psychological side of endurance sports performance.

Topics covered in this episode:

• Why two riders with the same fitness and equipment will not get the same results
• How to mentally prepare yourself for hard workouts or races
• How to be optimistic and realistic as an endurance athlete
• Are you suffering excessively in training and racing?
• How to manage positive and negative self-talk
• How self-belief affects training
• How to become more confident in your training
• How to set effective goals for endurance athletes
• What is choking and how to avoid it?
• How endurance sports help you understand yourself
• How to deal with pressure for endurance athletes
• What is bulletin boarding?
• How to manage pride in endurance sports
• How to find proper motivation for cyclists and triathletes
• How motivation affects pacing
• How to set expectations in cycling and triathlon
• How to train yourself to deal with suffering
• Can you make yourself tougher?
• How regular suffering will make you faster
• How caffeine enhances performance
• How music can make you faster
• How to manage suffering
• How mental fatigue can affect performance
• Tips on how to stay focused while training and racing
• How to use mantras in cycling and triathlon
• How to come back from a traumatizing crash or result
• How to stay calm during opposition
• Has team dynamics changed the psychology of racing?
• Why is pro road racing more boring these days?
• How to not get discouraged when you can't follow your training plan
• How training with data affects you psychologically
• How to measure calories for cyclists and triathletes
• How to tell the difference between physical fatigue and emotional fatigue
• What type of bike racer is the most mentally strong?

Live with Matt Fitzgerald at Rapha San Francisco! - Ask a Cycling Coach: 126

The hosts of the Ask a Cycling Coach podcast worked with one of the best MTB skills coaches in the world, Lee McCormack of Lee Likes Bikes, to make you a faster mountain biker.

Head over to blog.trainerroad.com to check out the video of this skills clinic.

Topics covered in this episode:

- How to avoid sketchy moments on the bike
- How your knee position on a bike can change everything
- How to stay stable in technical terrain
- What is the proper body position for descending? 
- What is rowing and anti-rowing?
- How to carry momentum through rough terrain
- How to ride pump tracks
- How to reduce fear on a mountain bike
- How to recondition your instincts on a bike
- How to recover from a crash
- Why you should not lean back when you are about to crash
- How to not skid your tires when braking
- How to recognize faster lines in a corner

How To Be a Faster Mountain Biker with Lee McCormack - Ask a Cycling Coach: 127

A complete guide to planning your training for the year, power vs. heart rate and indoor training tips and gear we're loving right now. All of this and more in Episode 134 of the Ask a Cycling Coach Podcast!

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE

• (00:30)TrainerRoad CX Nationals Athlete Panel Event
• (01:17)We're hiring three software engineers! ( www.TrainerRoad.com/jobs)
• (02:15) Why you should sync Strava and Garmin Connect to TrainerRoad
• (02:40)How to plan your year of training
• (03:15)How to set proper goals
• (11:55)How to make sure you peak at the right time
• (13:20)How to prioritize your races: A, B and C races
• (14:35)How to adjust your training plan
• (19:10)Dealing with multiple A Races
• (25:10)Adjusting plan when you don't have enough time
• (25:55)Adjusting plan when you have extra time
• (31:30)Definition of A, B and C Races
• (35:45)Adjusting training plan for illness
• (37:40)Adjusting training plan for business trips or vacation
• (41:40)Battling mental/physical fatigue and burnout
• (49:20)Do you really need an offseason?
• (56:10)Power vs. Heart Rate: Is heart rate still relevant?
• (1:00:00)Tips and tricks for getting started with indoor training
• (1:18:40)Are tubeless tires best for road too?
• (1:29:05)What is "going into the red" and should you actually avoid it?

----------------------------------------------------------------------------------------------------------------

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

Yearly Planning, Power vs. Heart Rate, Indoor Training Gear & More – Ask a Cycling Coach 134

How age affects performance, can time trialists sprint, why average power is so low in cyclocross & more in this week's episode of the Ask a Cycling coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE

• (6:20) TrainerRoad's Facebook Beta Group
• (7:20) What DEXA scans tell you about your body
• (20:00) Do I need to replicate the distance of my goal event in training?
• How to troubleshoot trainer problems
• (25:25) How does age affect cyclists
• Why old age isn't an excuse for declining performance
• (33:40) How to train for criterium racing
• (44:40) How do you incorporate group rides into a training plan
• (50:15) How to train for ultra distance for triathletes
• (54:20) How to tell if you lack muscular endurance or not
• (1:02:20) Why is average power low in CX?


----------------------------------------------------------------------------------------------------------------

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

How Age Affects Performance, Can Time Trialists Sprint & More – Ask a Cycling Coach 138

What most people don't understand about attacks, how to make Sweetspot work easier, supplements for cyclists & more in this episode of the Ask a Cycling Coach Podcast!

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE

• (9:30) The best way to ease into long intervals
• (15:00) How early should you start pre-race nutrition?
• Are attacks more mental than physical?
• How to carry more corner speed
• How to pick races that make you faster
•(30:40)  How to time nutrition with racing
• What type of food is best before a race?
• (40:35) Why VO2max intervals are more complex than you think
• (43:30) How the same workout can deliver different benefits
• (45:25)How to warm up for a sprint triathlon
• (53:00) How to pace a time trial
• How to train for short time trials
• (1:00:00) How to use your power meter and smart trainer
• (1:06:10) Are anti-oxidants bad for cyclists?
• (1:12:40)How much water is needed to store glycogen
• (1:14:10) Why cyclists shouldn't take creatine

----------------------------------------------------------------------------------------------------------------

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

Attacking Like a Pro, Easy Sweetspot Work, Supplements & More – Ask a Cycling Coach 141

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

• (1:25) When should you do a spin down calibration on your smart trainer?
• How to calibrate a smart trainer
• (5:10) Cheat snacking for endurance athletes
• How to healthily use food as motivation for endurance athletes
• (12:00) How ERO testing works
• (15:35) Things to know before you ride a velodrome
• (29:05) 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
• (44:20) Why time trialists should overlap their hands
• How to find the balance between aero and power
• What makes a helmet more aero than another?
• (1:01:15) How to find the right TT helmet
• How to get lower on a TT bike
• (1:05:05) 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

How To Get More Aero, Time Trial Recon, Trainer Calibration & More – Ask a Cycling Coach 145

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

Merckx TTs, Sagan Dirt Fondo Preview, Legal Allergy Treatment and More – Ask a Cycling Coach 154

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

- What training metrics matter most
- How to understand your training stress score
- Sagan Dirt Fondo Review
- Do gravel races require different pacing strategies
- What is the best equipment for a hill climb TT
- Getting in and out of the saddle while climbing
- How to know if you need to change your FTP
- The differences between road and mountain wheel sizes
- What is the best wheel size for your riding style
- The difference between 27.5" and 29" wheels
- What are the best ways to listen to music on the trainer
- Best headphones to use while training indoors
- Is it okay to use tubeless tires 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

----------------------------------------------------------------------------------------------------------------

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

Peter Sagan Dirt Fondo, Performance Analytics, Hill Climb TT's and More – Ask a Cycling Coach 155

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
- 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

Dirty Kanza, Running as Cross-training, Overtraining and more — Ask a Cycling Coach 160

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

Single Events vs. Seasons, Commuting, Explosive Power & More – Ask a Cycling Coach 184

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

Testosterone, Mid-Race Mechanicals, Dirty Kanza and More – Ask a Cycling a Coach 191

Join us live for a discussion on whether intermittent fasting is good for endurance training, how to use lab test data to improve performance, why Sweetspot training is so hard and much more. Episode 194 is live this Thursday at 8:00am Pacific!
----------------------------------------------------------------------------------------------------------------


TOPICS COVERED IN THIS EPISODE

• How Nate won an MTB race in the Expert Category
• What we learned at a mountain bike skills clinic
• Why cross-training doesn't always help you get faster
• What Jonathan and Chad learned from a weeklong backcountry skiing training camp
• How to plan for multiple races in one day
• Tips to get upgrade points
• Does intermittent fasting work for cyclists?
• Are fasted workouts considered intermittent fasting?
• Why intermittent fasting is so misunderstood
• Is laboratory testing actually useful?
• What your VO2max data means for performance
• How to use body fat and resting metabolic rate data
• Why Sweetspot training is so hard

More training questions answered here: bit.ly/Training-Questions-Help-Center

----------------------------------------------------------------------------------------------------------------

LINKS MENTIONED IN THE PODCAST

• How to Become a Faster Mountain Biker: https://www.youtube.com/watch?v=-GAaheigvgg 
• Race Analysis videos: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD 
• Dr. Jason Fung's website: https://idmprogram.com/ 
• The new TrainerRoad Reviews page: https://www.trainerroad.com/reviews 
• Search for DEXA on our SoundCloud channel: https://soundcloud.com/search?q=trainerroad%20dexa 
• Carpathian Peak +2 workout: https://www.trainerroad.com/cycling/workouts/108188-carpathian-peak-2

----------------------------------------------------------------------------------------------------------------

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

Intermittent Fasting, Lab Testing, Why Sweetspot is Hard & More – Ask a Cycling Coach 194

Pacelines, normalized vs. average power, balancing cravings with race weight, allergies and more.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE

• Flying vs. driving to races
• How your warmup affects your race
• How to manage expectations as a Type A bike racer
• Why big racers can be good in hilly races
• Mental illness and endurance athletics
• How long should you pull in a paceline?
• Effective ways to organize a paceline
• How you should change your nutrition for different race durations
• Why average power is used for PRs instead of Normalized Power
• How Normalized Power works
• How to time shifts perfectly when sprinting or out of the saddle
• How allergies affect performance
• Do antihistamines make you slower?
• How to train for TTs if you are a triathlete
• How to overcome cravings
• How to find your ideal weight

----------------------------------------------------------------------------------------------------------------

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

Pacelines, Normalized Power, Allergies and More – Ask a Cycling Coach 199

Join us live for another episode of the Ask a Cycling Coach Podcast! We'll be covering why retired pro cyclists are still so fast, years after retirement, how cadence and different muscles affect fatigue, and some recent research on nutrition hacks. Tune in Thursday, April 4 at 8:00am Pacific.
---------------------------------------------------------------------------------------------------------------
TOPICS COVERED IN THIS EPISODE

• Why your bike may be heavier than you think
• How pomegranates make you faster
• Why retired pro cyclists are still so fast
• Why training at a younger age increases your potential
• How training changes your body at a cellular level
• How to train during holidays
• How to get rid of a rider in a breakaway
• What to do if you are the weakest or strongest rider in a group
• Does "salt loading" work?
• What should you do after you peak?
• How to know if you should train short or sustained power
• Which muscles make the most power?
• Why most people misunderstand the role of glutes in the pedal stroke
• How cadence affects fatigue
• Returning to training from injury
• How to race "hot dog" criteriums

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

Losing fitness, How Cadence Affects Fatigue, Nutrition Hacks & More – Ask a Cycling Coach 201

Chloe Woodruff is an Olympian, multi-time National Champion and bonafide legend in the cross-country mountain biking space. As the owner and manager of the Stans-Pivot Pro Team, she has a unique perspective and set of responsibilities that provide a ton of learning opportunities for us.

For more information on this episode, head over to Forum.TrainerRoad.com

Tune in, get faster, and follow Chloe's racing on her social channels @chloewoodruff and @stanspivot.

• 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, interview special guests, 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

Athlete Interviews: Chloe Woodruff – Stan's Pivot Pro Team

Sofía Gomez Villafañe is the current XCO and STXC National Champion of Argentina and a rising star in the sport of Cross-Country mountain biking. She's a relative newcomer to the sport and still maintains a part-time job while training and racing full-time for the Stans-Pivot Pro Team p/b Maxxis.

For more information on this episode, head over to https://forum.TrainerRoad.com

Tune in, get faster, and follow Sofia's racing on her social channels @sofithevilla and @stanspivot.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE

• Sofia's pre-race dinner of choice
• Sofia's sleep hacks
• Morning routines for race day
• Pre-race breakfast
• Sofia's structured warmup
• What music Sofia listens to before a race
• Sofia's favorite place to ride
• How Sofia is improving her psychological performance for racing
• Balancing work, school and training
• Sofia's favorite post-win indulgence
• The one thing Sofia wishes she did more of in her early years as a pro

----------------------------------------------------------------------------------------------------------------

• 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, interview special guests, 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

Athlete Interviews: Sofia Gomez Villafane – Stan's Pivot Pro Team

Andy Blow of Precision Hydration joins us for a deep dive into hydration, sweating, cramping and more.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE

• What really causes cramps?
• How do you accurately test sweat rates?
• Is it necessary to replace sodium in the mornings?
• What influence does recent nutrition have on sweat tests?
• Is there an ideal sweat rate?
• Does sweat rate change over time?
• Should you aim to replace all sodium and liquid lost to sweat?
• Is the loss of sodium or liquid more harmful to performance?
• Is sweat rate correlated to relative performance changes?
• How do you calculate your sweat rate-specific nutrition in hot vs. cold conditions?

More training questions answered here: bit.ly/Training-Questions-Help-Center

----------------------------------------------------------------------------------------------------------------

Join the discussion on the TrainerRoad Forum: https://forum.trainerroad.com/t/hydration-sweat-and-cramping-with-precision-hydrations-andy-blow-ask-a-cycling-coach-podcast-221/21035

----------------------------------------------------------------------------------------------------------------

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

Hydration, Sweat and Cramping with Precision Hydration's Andy Blow – Ask a Cycling Coach Podcast 221

Training while sick, gaining weight to increase power, how to modify training for athletes with anemia and much more will be discussed on Episode 232 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• How to modify training for athletes with anemia
• Healthy eating tips that the coaches use
• Do lighter riders need to put on weight to increase power?
• What do you lose by skipping recovery rides?
• Should you still train when sick?
• How does riding easy on downhills affect normalized power?
• What indoor workouts suit rollers better than a trainer?
• Questions from the YouTube live chat

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

Training When Sick, Weight Gain to Build Power, Anemia and much more – Ask a Cycling Coach 232

Upgrading race categories, the myth of "the fat burning zone," food sensitivities vs food allergies and more will all be covered in Episode 233 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• Food sensitivities vs food allergies
• Is the "fat burning zone" a myth?
• Are dairy products bad for performance?
• How to ride rollers
• Dealing with injury and returning to training
• How to transition from triathlon to cycling
• Suspension setup tips
• When should you upgrade categories?
• How to pee on the bike during a 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

Upgrading Categories, Fat Burning, Food Allergies and More – Ask a Cycling Coach 233

How to plan your offseason, fixing power imbalances, optimal timing for workout fuel and more will be covered in Episode 234 of The Ask a Cycling Coach Podcast. 

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• How long should your off season be?
• Why you should not immediately start a Build Phase after time off
• Deep dive on how and when you should fuel your workouts
• Is it bad to change position during VO2 max intervals?
• What to do if you have a left / right power imbalance
• Coach Chad's tips on how to read while on the trainer
• Entertainment options on the trainer
• Do athletes need more cooling as they adapt to putting out more power?

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

Off Season, Power Imbalances, Workout Fuel Timing and More – Ask a Cycling Coach 234

The benefits of being a larger rider, when to add extra recovery, staying competitive after an upgrade to cat 2 and more will be discussed in Episode 235 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• The do's and don'ts of fast group rides
• Is enduro riding quality training for an XC mountain biker?
• How to pace intervals to get the most from your workouts
• Why being a larger rider can actually be a benefit
• How to know when you need extra recovery time
• Tips to stay competitive after your cat 2 upgrade
• The coaches’ holiday wishlists
• Questions from the YouTube Live Chat

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

Tactics for Bigger Riders, Extra Recovery, Racing a New Category and More – Ask a Cycling Coach 235

Special guest Amber Pierce joins the team to talk about fueling for short workouts, the pros and cons of a CX bike vs a road bike, pro tips for big one-day races and more in Episode 237 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• Amber Pierce is back!
• Plan Builder is now available!
• The pros and cons of a CX bike vs a road bike
• What to do if you can't put out the same power on different bikes
• Tips to qualify for Ironman 70.3 Worlds
• Should you fuel for short workouts?
• Pro tips for big one-day races
• Strategies to win a scratch race
• Training and support to climb Haleakalā

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

Short Workout Fuel, Bike Choice, Cobbled Races and More with Amber Pierce – Ask a Cycling Coach 237

Special guest Amber Pierce joins the team to discuss injury prevention by foam rolling vs stretching, maintaining stability in cross winds, developing a team race strategy and more in Episode 238 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• How to use Plan Builder to prep for your event with little time
• Do endurance rides hurt your sprint power?
• What data fields to use for racing on your cycling computer
• Tips for smaller riders to handle cross winds
• Does protein intake blunt absorption of carbohydrates on long rides?
• Is foam rolling for injury prevention better than stretching for flexibility?
• What are the implications of having a high metabolism?
• Pro tips to win races with a small team

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

Injury Prevention, Cross Winds, Tactics for Small Teams and More – Ask a Cycling Coach 238

Why you don't need openers for the Ramp Test, training your sprint for explosive repeatability, optimal pacing for rolling climbs and more is all covered in Episode 249 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• Why you don't need openers for the Ramp Test
• Moving through the field on narrow roads
• Pacing rolling climbs to keep your momentum
• What essentials to bring for crit and road racing
• Optimal tire setups for crit and road racing
• Training tips to make your sprint explosive and repeatable

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

Ramp Test Openers, Explosive Sprints, Pacing Rolling Climbs and More – Ask a Cycling Coach 249

Training and pacing tips for your first century, tips to find the optimal bike fit for power and aerodynamics, the most efficient way to pace a climb and more in Episode 254 of the Ask a Cycling Coach Podcast. 

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• Ramp Tests are coming to Group Workouts!
• Training your strengths vs weaknesses
• Training and pacing tips for your first century
• How to properly pace a climb to be fast and efficient
• Optimal bike fits for power and aerodynamics

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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started
----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Century Training, Bike Fit, Climb Pacing and More – Ask a Cycling Coach 254

How to use carb cycling for endurance athletes, a deeper look into sweetspot training, how genetics and age affects performance and more in Episode 255 of the Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• The effect of exercise on traumatic brain injury induced depression
• How to keep your training flexible with a busy schedule
• Training and dietary tips for junior riders
• Why too much sweet spot training won't ruin your sprint
• The effects of carbohydrate cycling during different training phases
• How genetics play a role in VO2 Max training for master aged athletes
• The coach's favorite type of interval workouts

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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started
----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Carb Cycling, Sweetspot Training, Masters VO2Max and More – Ask a Cycling Coach 255

Finding the right cycling workouts to help you lose weight, how a year of training and no racing will affect your performance, the most common cycling myths debunked and more in Episode 268 of the Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• A safety first reminder from Coach Jonathan
• How a year of no racing affects your fitness
• How to lose weight through cycling training
• The most common cycling myths debunked
• How to return to training after illness
• The best cadence to use in training
• Tips to avoid bad food and eat better

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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Cycling to Lose Weight, Year-Long Fitness, Cycling Myths and More – Ask a Cycling Coach 268

MTB Pro Alex Wild joins the team to discuss how he balances riding pro MTB and a full-time job, how he uses analytics to improve every aspect of his mountain biking ecosystem from equipment to nutrition and training, a breakdown of Alex’s setup with the new Specialized Epic and more in Episode 269 of the Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• How Alex started riding MTB
• Alex’s strategy to KOM Old La Honda road
• How Alex balances a full-time job and racing pro MTB
• Alex insights to manage expectations and confidence on race day
• Alex’s racing and training equipment checklist
• How Alex deals with nerves on race day
• Pro tips for a proper MTB race warmup
• How to plan for a year-long racing season

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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Special Guest: MTB Pro Alex Wild – Ask a Cycling Coach 269

Special guest Jesse Fortson from The Successful Athletes Podcast (https://youtu.be/jSlKA3dBQfs) joins Jonathan and Pete to delve into the science of his weight loss journey, how to find the right diet for you, nutrition tips to ensure you lose weight and get faster and more in Episode 270 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• General guidelines for the ideal nutrition for cyclists
• How to find a balance with your calorie deficit
• Tips to get more quality macro-nutrients in your diet
• How to manage your cravings while trying to lose weight
• Strategies to fuel your workouts and still maintain your weight loss
• Jesse’s approach to fuel for a 1 hour workout
• Why you can lose fat while fueling workouts with carbs
• What phase of training is best to create a calorie deficit
• Jesse’s tips to make southern cooking healthier
• The best cycling workouts to lose weight
• How to address calories while cycling for people with diabetes
• Jesse’s tips to manage weight-related anxiety around rest days

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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Weight Loss and Nutrition with Successful Athlete Jesse Fortson – Ask a Cycling Coach 270

How to quickly recognize and treat hyponatremia, how to get faster with a low TSS training plan, how EPO and your hematocrit affect your performance and more in Episode 271 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• How to recognize and treat hyponatremia
• Tips to get the most benefit from caffeine for training and racing
• How EPO and your hematocrit affect your performance
• How to get faster with a low TSS training plan
• Tips to pick the best plan for draft-legal triathlons
• Why training VO2 Max is helpful even if you don’t race
• Setup tips to train with a single-speed on an indoor trainer
• Why you should be using tire inserts for XC MTB

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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Treating Hyponatremia, Training with Low TSS, EPO and more – Ask a Cycling Coach 271

MTB World Champion Kate Courtney joins the podcast to give you the insights to what it takes to be a World Champion including how she builds resilience through mental training, how she is able to quickly recover from crashes, why she uses strength training to get faster and more in Episode 272 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• Cape Epic deep dive into equipment, nutrition, logistics, etc.
• How Kate works on her technical skills to race pro MTB
• Why Kate uses strength training to get faster
• Kate’s nutrition for training, racing, recovery and more
• How Kate is able to quickly recover between races and training sessions
• Kate’s insights to build the strong mental fortitude of a world champion

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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

MTB World Champion Kate Courtney – Ask a Cycling Coach 272

Why FTP isn’t always the best measure of your fitness, how to find the right type of base plan for you, why plyometrics may help cyclists get faster and more in Episode 273 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• Efficiently increase your aerobic capacity 
• Why FTP isn’t always the best measure of fitness
• Tips to choose if Sweet Spot Base or Traditional Base is best for you
• How to use a B-Race to prep for your A-Race
• How to add more volume to train for ultra-endurance events
• Plyometrics for mountain bikers and cyclists
• The best preparation for Single Track 6
• How to train for and execute very long rides

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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Why FTP Isn’t Everything, Finding a Base Plan, Plyometrics and More – Ask a Cycling Coach 273

How to improve your racing at elevation while living at low altitude, how to increase your ability to suffer, how to recover from a big training week and more in Episode 274 of The Ask a Cycling Coach Podcast. 

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• How to create your own goals in a year of no racing
• Simple ways to add more volume to your training
• How to best recover from a high volume training week or training block
• Why using a TENS unit may aid recovery
• Amber’s biggest concerns going into The Cape Epic
• Tips to ride faster on a single-speed mountain bike
• How to race at elevation while living at low altitude
• How to improve your ability to ride in sweet spot
• The Coaches Tour de France jersey picks
• How to improve your ability to suffer
• How to switch to training in the early mornings
• Pro tips for openers the day before your MTB 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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Racing at High Elevation, Learning to Suffer, Recovery and More – Ask a Cycling Coach 274

How to turn pro, the optimal macronutrient composition for cyclists, preventing dehydration on cold rides and more in Episode 275 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• Training to be better at riding out of the saddle
• Optimal macronutrient compositions for cyclists
• Amber’s tips to turn pro in your twenties
• Preventing dehydration on cold rides
• Tips to drink on the bike easier
• What happens when you do all your training indoors
• The best gearing for training indoors
• Sprinting from the hoods

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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Turning Pro, Macronutrients for Cyclists, Dehydration and More – Ask a Cycling Coach 275

Retired pro cyclist Ben Jacques-Maynes joins the podcast to discuss what he learned about motivation, nutrition, training, injuries, how to maximize success and more in Episode 276 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• What Ben learned as a mountain biker that helped him in road racing
• How Ben became a pro cyclist
• What pro cycling is actually like
• How to maintain motivation when racing against the odds
• Why losing too much weight makes you slower
• How to recover from an injury
• Why Ben won more races when he started weighing more
• What it takes to get a podium finish in a stage of the Tour of California
• How to recognize and manage disordered eating
• How to manage a healthy relationship with food and 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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Pro Racing, Rider Types, and Motivation with Ben Jacques-Maynes – Ask a Cycling Coach 276

How your body type and muscle fiber composition relates to your cycling training, improving your power and speed on descents, how to train for repeatability in races and more in Episode 277 of The Ask a Cycling Coach Podcast.

----------------------------------------------------------------------------------------------------------------

TOPICS COVERED IN THIS EPISODE:

• How your body type relates to your cycling training
* How to train for repeatability in a race
* Adjusting your training when life gets stressful
* Improving your power and speed on descents
* How oval chainrings affect power meter readings
* The difference between a warm-up and an opener
* Why weightlifting can help your muscular endurance

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

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

----------------------------------------------------------------------------------------------------------------

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Cyclist Body Types, Descending, Training for Repeatability and More – Ask a Cycling Coach 277

TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT Level I certified coach Chad Timmerman and other special guests.

TrainerRoad

Pinned to spotlight

Popular tracks