Ask a Cycling Coach Podcast &#8211; Presented by TrainerRoad

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Consistency, Disappointing Races, Peaking Too Early, and More – Ask a Cycling Coach 351 Feb 17, 2022

Show notes

Santa Cruz’s Keegan Swenson, Amber Pierce, and Ivy Audrain join Coach Jonathan for a discussion on what they do to maintain consistency, how to manage expectations after disappointing early season races, what to do if you’ve experienced a lot of improvement in the Base Phase, Keegan’s plans for the course record at Epic Rides’ 24 Hours in the Old Pueblo and much more!

TOPICS COVERED IN THIS EPISODE

1:50 What has changed about Keegan’s training this year

How Keegan is preparing for the shift from gravel to MTB

17:59 Keegan’s strategy for Epic Rides’ 24 Hours in The Old Pueblo

27:20 How to deal with disappointing results in early season races

43:21 How to regain motivation after years of training

57:33 Tips from pros on how they maintain consistency in training

01:23:21 Rapid fire questions

1:55:16 How to gain confidence in the middle of a big field

02:08:22 Does AI FTP Detection work without max efforts?

02:11:16 What to do if you’ve had big gains in the Base Phase

RESOURCES MENTIONED IN THIS EPISODE

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Overtraining, Cyclist Rider Types, Plateauing, and More – Ask a Cycling Coach 350 Feb 10, 2022

Show notes

Amber, Ivy, and Nate join Coach Jonathan for discussions on rider type discovery and development, as well as riding the line between functional and non-functional overreaching. Listen now for these discussions and much more!

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TOPICS COVERED IN THIS EPISODE

0:00 Welcome!

01:37 No more testing! AI FTP Detection is available now

41:57 Functional vs. non-functional overreaching

01:07:12 Discovering and developing rider type

01:14:04 How to manage expectations for yourself in cycling

01:24:55 How fitness plateaus happen and how to avoid them

01:41:20 Finding the ideal womens and mens saddles

01:53:30 Tips for flying with your bike

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RESOURCES MENTIONED IN THIS EPISODE

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Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 h after Resistance Exercise in Young Men

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Protein for Cyclists, VO2Max, Training Stress and More – Ask a Cycling Coach 349 Feb 03, 2022

Show notes

Coach Chad, Amber Pierce, and Hannah Finchamp join Coach Jonathan for a deep dive into protein for cyclists, discussing how much endurance athletes of all kinds should be taking in, if you should ingest it on the bike, plant-based alternatives and more. We’ll also dig deep into VO2Max training, training stress and much more.

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TOPICS COVERED IN THIS EPISODE

(03:05) Hannah’s training camp experience

(13:23) Protein for cyclists: everything you need to know

(1:51:20) Are you doing VO2Max training wrong?

(2:06:00) When to use and when to ignore TSS

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RESOURCES MENTIONED IN THIS EPISODE

Prolonged exercise training improves the acute type II muscle fibre satellite cell response in healthy older men

Targeting Inflammation and Downstream Protein Metabolism in Sarcopenia: A Brief Up-Dated Description of Concurrent Exercise and Leucine-Based Multimodal Intervention

Aging and regulated protein degradation: who has the UPPer hand?

Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men

Prolonged exercise training improves the acute type II muscle fibre satellite cell response in healthy older men

Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise

Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men

Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves

Protein and the Adaptive Response With Endurance Training: Wishful Thinking or a Competitive Edge?

Dietary protein for athletes: from requirements to optimum adaptation

Protein requirements for endurance athletes

Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method

Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men

Muscle full effect after oral protein: Time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men

Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis

International Society of Sports Nutrition position stand: meal frequency

Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men

Increasing Meal Frequency in Isoenergetic Conditions Does Not Affect Body Composition Change and Appetite During Weight Gain in Japanese Athletes

Protein timing and its effects on muscular hypertophy and strength in individuals engaged in weight-training

Exercise-Induced Splanchnic Hypoperfusion Results in Gut Dysfunction in Healthy Men

Protein ingestion before sleep improves postexercise overnight recovery

Reviewing the Effects of l-Leucine Supplementation in the Regulation of Food Intake, Energy Balance, and Glucose Homeostasis

Resistance training induces similar adaptations of upper and lower-body muscles between sexes

Protein metabolism in women and men: similarities and disparities

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

Effects of protein supplements consumed with meals, versus between meals, on resistance training-induced body composition changes in adults: a systematic review

Starving Your Performance? Reduced Preexercise Hunger Increases Resistance Exercise Performance

Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men

The Anabolic Response to Plant-Based Protein Ingestion

High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores

A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial

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Gaining Weight to Get Faster, Motivation, Fasting and More – Ask a Cycling Coach 348 Jan 27, 2022

Show notes

The original crew is back! Amber, Chad, Nate and Jonathan discuss the concept of gaining weight to get faster, how to manage motivation amidst canceled goal events, how to keep your training on track while fasting and much more.

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TOPICS COVERED IN THIS EPISODE

- Tri challenge update from the hosts

- Should you gain weight to get faster?

- How to keep your training on track while fasting

- Rapid Fire questions

- How to do the most work possible for 10 minutes

- How to maintain motivation when your events get cancelled

- How to swap out weekend workouts for long rides with Adaptive Training

- Is there an ideal cadence for climbing?

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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Training After Illness, Early Season Racing, Training Camps and More – Ask a Cycling Coach 347 Jan 20, 2022

Show notes

Amber Pierce, Alex Wild, Ivy Audrain, and Coach Jonathan go deep on how to come back to training after illness, when you should start adding races to your calendar, how to use early season training camps to boost your fitness and much more. Join us for Episode 347 of the Ask a Cycling Coach Podcast!

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TOPICS COVERED IN THIS EPISODE

- Is FTP testing accurate?

- How to pick early season races, when to do them, and how to get the most from them

- Alex’s peaking strategy for the year

- How to use training camps to boost your fitness

- How to return from training after illness

- Aerobic training for anaerobic athletes

- Saddle selection and why it matters

- How to manage carb intake on self-supported rides

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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SUCCESSFUL ATHLETES PODCAST

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Big Goals, Unbound Gravel, Injury Prevention and More – Ask a Cycling Coach 346 Jan 13, 2022

Show notes

Amber Pierce, Hannah Finchamp, and Nate Pearson join us for an in-depth guide on goal setting and achieving, as well as a discussion on Hannah’s plans at Unbound Gravel, injury prevention and much more. Join us for Episode 346 of the Ask a Cycling Coach Podcast!

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TOPICS COVERED IN THIS EPISODE

- Hannah’s new team!

- Amber’s guide to goal setting and achieving

- Injury prevention and a discussion on concussions

- Rapid Fire Questions

- Women’s saddle suggestions

- Should natural sprinter base train differently?

- Long ride nutrition strategy tips

- Hannah’s strategy for Unbound Gravel and gravel tips from the hosts

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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SUCCESSFUL ATHLETES PODCAST

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Strength Exercises for Cyclists, High Volume, Goal Setting and More – Ask a Cycling Coach 345 Jan 06, 2022

Show notes

We covered the science behind mixing strength training and endurance training in Episode 341, and now we’ll cover practical suggestions of how you can best fit them into your training schedule, which exercises are best, and get input from pro athletes on what they do. Join us for a discussion on this, high volume training, goal setting and much more in Episode 345 of the Ask a Cycling Coach Podcast!

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TRY TRAINERROAD RISK FREE FOR 30 DAYS!

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: https://bit.ly/3unoSnx

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

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Train Together with Group Workouts: https://bit.ly/3fkaYyd

--------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

--------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

--------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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Habits and Traits of Successful Athletes with USAC’s Jim Miller – Ask a Cycling Coach 344 Dec 30, 2021

Show notes

Jim Miller is the Chief of Sports Performance at USA Cycling and has coached more Olympic cycling medal winning athletes than any other coach in US history. Jim is a 5x Olympic Team Member and has coached his athletes to 5 Olympic medals, 6 World Championships, 10 World Championship Podiums and upwards of 60 National Championships, receiving the Order of Ikkos three times and USOC Coach of the Year two times.

Tune in as we discuss the habits and traits that Jim has recognized across high performing athletes during his career, and how you can apply those learnings to your training and racing.

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

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

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

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

SCIENCE OF GETTING FASTER PODCAST

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