Ask a Cycling Coach Podcast - Presented by TrainerRoad

Latest Episodes:

Artificial Sweeteners, DIY Race Tips, Nutrient Timing and More – Ask a Cycling Coach 294 Jan 21, 2021

Show notes

How do artificial sweeteners fuel training, and are they good for athletes, tips for DIY races and match racing strategy, a deep dive on nutrient timing and how it affects training and much more in Episode 294 of the Ask a Cycling Coach Podcast!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

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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://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

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TOPICS COVERED IN THIS EPISODE

• DIY Race Tips

• Tactics for Match Races and small breakaways

• Equipment choices that make you faster

• How to give and receive criticism as an athlete

• How to breathe more effectively

• Does burping lower your heart rate?

• Is it better to train on climbs or flats?

• How to train if you have no races on your calendar

• Ramp tests without a smart trainer

• The hosts favorite workouts and strength training exercises

• Training while pregnant

• Should athletes use artificial sweeteners?

• Nutrient timing for athletes

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SUCCESSFUL ATHLETES PODCAST

• iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667

• Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en

• YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

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RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

- Successful Athletes Podcast: www.TrainerRoad.com/SAP

- TrainerRoad Blog Mailing List: https://bit.ly/3oPmRyr

- https://www.nytimes.com/2019/11/07/opinion/nike-running-mary-cain.html

- https://www.netflix.com/title/81130094

- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277000/pdf/tjp0584-1019.pdf

- https://www.researchgate.net/publication/51038881_Effects_of_low_and_high_cadence_interval_training_on_power_output_in_flat_and_uphill_cycling_time-trials

- https://www.trainerroad.com/app/cycling/workouts/245443-williamson-4

- https://youtu.be/saYKvqSscuY

- https://www.trainerroad.com/app/cycling/workouts/453830-taylor-2

- https://www.trainerroad.com/app/cycling/workouts/3172-kern

- https://www.youtube.com/watch?v=NJztTcxHgm4

- https://www.trainerroad.com/app/cycling/workouts/1253-ebbetts

- https://www.trainerroad.com/app/cycling/workouts/21542-pettit

- https://www.trainerroad.com/blog/balancing-motherhood-with-work-and-professional-mountain-bike-racing/

- https://www.researchgate.net/publication/341435045_Can_taste_be_ergogenic

- https://www.tandfonline.com/doi/abs/10.1080/17461391.2014.971880

- https://www.sciencedirect.com/science/article/abs/pii/S105381190701004X

- https://www.researchgate.net/publication/14134082_Carbohydrate-Electrolyte_Feedings_Improve_1_h_Time_Trial_Cycling_Performance

- https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.5.1690

- https://pubmed.ncbi.nlm.nih.gov/15354036/

- https://journals.lww.com/acsm-msse/Fulltext/2004/12000/The_Effect_of_Carbohydrate_Mouth_Rinse_on_1_h.17.aspx

- https://www.mdpi.com/2072-6643/6/1/1

- https://www.researchgate.net/publication/12203655_Prolonged_effects_of_modified_sham_feeding_on_energy_substrate_mobilization

- https://www.nature.com/articles/s41430-018-0170-6

- https://www.researchgate.net/publication/323317547_Carbohydrate_Mouth_Rinse_Improves_Cycling_Time-Trial_Performance_without_Altering_Plasma_Insulin_Concentration

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Detraining, Is Recovery Trainable, Mental Health and More – Ask a Cycling Coach 293 Jan 15, 2021

Show notes

How quickly do you lose fitness and how quickly does it come back, do you get better at recovering as your training experience increases, how to improve your mental relationship with cycling and much more in Episode 293 of the Ask a Cycling Coach Podcast!
Alex Wild's Instagram: https://www.instagram.com/alexwildmtb

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

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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://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

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TOPICS COVERED IN THIS EPISODE

Coach Chad’s 2021 New Year’s Resolutions
Do you get better at recovering with more training experience?
Why riding singletrack can be surprisingly tricky
How to balance interval training with skills training
The Science of Getting Faster podcast
Should you do long rides on the weekends?
How to fuel during threshold intervals?
What to do if you’ve failed a ramp test
How much do you have to train to maintain fitness?
Does fitness actually come back quickly?
How to improve your mental relationship with sport

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SUCCESSFUL ATHLETES PODCAST

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RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

- https://www.researchgate.net/publication/333440022_To_me_to_you_How_you_say_things_matters_for_endurance_performance

- https://pubmed.ncbi.nlm.nih.gov/7740244/

- https://www.researchgate.net/publication/236590070_Detraining

- https://www.jsams.org/article/S1440-2440(05)80042-8/pdf

- https://link.springer.com/article/10.2165/00007256-200030030-00001

- https://www.researchgate.net/publication/305755326_Effects_of_long-term_training_cessation_in_young_top-level_road_cyclists

- https://pubmed.ncbi.nlm.nih.gov/10966148/

- https://pubmed.ncbi.nlm.nih.gov/10999420/

- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724429/

- https://www.trainerroad.com/blog/minimum-effective-dose-how-much-should-you-train-to-get-faster/

- https://www.researchgate.net/publication/12455341_Maximal_lactate-steady-state_independent_of_performance

- https://www.trainerroad.com/app/cycling/workouts/363858-dardanelles-2

- https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00636.2019

- https://agsjournals.onlinelibrary.wiley.com/doi/full/10.1111/jgs.13365

- https://pubmed.ncbi.nlm.nih.gov/31027172/

- https://www.semanticscholar.org/paper/The-effect-of-aging-on-skeletal-muscle-recovery-for-Fell-Williams/b560ea60c375592daa8e4a7ee0e9a7f8bd7417fc

- https://www.researchgate.net/publication/303900206_The_Effect_of_Higher_Than_Recommended_Protein_Feedings_Post-Exercise_on_Recovery_Following_Downhill_Running_in_Masters_Triathletes

- https://www.researchgate.net/publication/287661146_Comparison_of_Post-Exercise_Nutrition_Knowledge_and_Post-Exercise_Carbohydrate_and_Protein_Intake_Between_Australian_Masters_and_Younger_Triathletes

- https://www.researchgate.net/publication/5426282_Altered_perception_and_report_of_fatigue_and_recovery_in_veteran_athletes

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KOM Training, Increasing Training Volume, Morning Training and More – Ask a Cycling Coach 292 Jan 08, 2021

Show notes

Training for KOMs/QOMs can be a great fallback plan for event cancellations, but how do you train for such a unique effort? We’ll cover this and how to strategically increase your training volume, how to adapt to morning workouts and much more in Episode 292 of the Ask a Cycling Coach Podcast!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

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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://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

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TOPICS COVERED IN THIS EPISODE

Jonathan’s new XC race bike
• What Jonathan learned testing multiple XC bikes back to back
• The host’s New Year’s Resolutions
How to train for Grinduro
• How to train to take a KOM
• Should you eat carbs during short workouts?
• What races don’t affect your training?
• How does Alcohol affect cycling performance?
• How to add extra volume to your training
• How to get used to morning workouts
Best mobility exercises for cyclists

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SUCCESSFUL ATHLETES PODCAST

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RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

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STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Weight vs. Power, Failed Workouts, Junk Miles and More – Ask a Cycling Coach 291 Dec 31, 2020

Show notes

Weight goals can seem like they are at odds with power goals, but there is a healthy way to achieve both. We’ll cover this as well as whether it is better to struggle through a workout or bail early, what is the definition of “junk miles” and if they have a place in training, and much more. Tune in now to Episode 291 of the Ask a Cycling Coach Podcast!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

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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://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

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TOPICS COVERED IN THIS EPISODE

• Introduction 0:00
• New Year’s Resolutions for the hosts 4:23
• What is an ideal power curve like? 16:46
• How to use power data for mountain bikers 31:48
• Is it better to struggle or fail a workout? 49:02
• Heart rate vs. RPE-based training 1:07:20
• Why some plans don’t have ramp tests at the end of the plan 1:10:34
• Best cycling-related Christmas gifts 1:11:47
• How to pace the climbs at Leadville 1:15:23
• How to build a race calendar 1:19:24
• Skiing for cross-training 1:20:46
• What are junk miles? 1:22:50
• Are bananas and dates good fuel for cycling? 1:30:22
• Weight goals vs. performance goals 1:45:00

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SUCCESSFUL ATHLETES PODCAST

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RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

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STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Happy Holidays and Goal Setting Dec 24, 2020

Show notes

Thank you to each and every one of your for tuning into the Ask a Cycling Coach Podcast every week. It means the world to us ❤️.
It's been a hard year in many ways, but we hope training has helped you find balance and progress amidst challenge.
Looking forward to more uncertainty in the year ahead, we hope you can apply what you've learned from this year and reach new heights in 2021.
Happy Holidays and happy training from the Ask a Cycling Coach Podcast crew!

Steroids, DIY Cheap Nutrition Products, Inflammation and More – Ask a Cycling Coach 289 Dec 17, 2020

Show notes

SARMS are banned substances surrounded by plenty of confusion, so what do we actually know about them? Tune in for a deep dive into SARMS, DIY nutrition products that are cheap and accessible, and how to reduce inflammation but still prioritize recovery.

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

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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://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

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TOPICS COVERED IN THIS EPISODE

What are SARMS, the side effects, and why are they illegal? 18:09
How much inflammation is too much and is it necessary to get faster? 39:49
Are antioxidants and NSAIDS bad for recovery? 50:01
Should you lick your heart rate strap? 1:10:55
How to use Plan Builder if you don’t have a race on your calendar? 1:12:47
Strength training without a gym 1:15:03
How to identify limiters 1:17:19
Ultra-distance training with short workouts 1:21:33
How to train for a Gran Fondo 1:23:37
DIY cheap nutrition options 1:27:25
Why we produce mucus when training 1:34:51
Does blackcurrant make you faster? 1:54:48

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SUCCESSFUL ATHLETES PODCAST

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RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

- Selective Androgen Receptor Modulators (SARMs) – What Athletes Need to Know

- Recreational Use of Selective Androgen Receptor Modulators

- FDA In Brief: FDA warns against using SARMs in body-building products

- Resolution of inflammation: an integrated view

- Adipo-Myokines: Two Sides of the Same Coin

- Aerobic but not Resistance Exercise Can Induce Inflammatory Pathways via Toll-Like 2 & 4

- Pro- and anti-inflammatory cytokine responses to a 164-km road cycle ride in a hot environment

- Adaptations to endurance training depend on exercise-induced oxidative stress

- Nutrient Timing: A Garage Door of Opportunity?

- TrainerRoad’s Plan Builder Feature

- Prevalence of Rhinitis in Athletes: Systematic Review

- Exercise-induced rhinitis: a common disorder that adversely affects allergic and nonallergic athletes

- The prevalence and current opinion of treatment of allergic

rhinitis in elite athletes

- Dietary Anthocyanins: A Review of the Exercise Performance Effects and Related Physiological Responses

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STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Recovery Drinks, Overtraining, Beginner Racing and More – Ask a Cycling Coach 288 Dec 10, 2020

Show notes

Are recovery drinks necessary if you are already topped off on carbohydrate, how to recover from overtraining, why stage races may be the best races to start with for beginners and much more in this episode of the Ask a Cycling Coach Podcast.

Find mentioned studies and products from this episode: TrainerRoad Forum

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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://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

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TOPICS COVERED IN THIS EPISODE

Intro and Updates 0:00 - 24:29
Are stage races bad for beginners?24:29 - 39:41
When to increase training volume 39:41 - 51:54
Do you need a recovery drink if you are “topped off” on carbs? 51:54 - 1:44:50
Pete’s thoughts on the Speeco Aero Breakaway handlebar 1:44:50 - 1:49:44
Tan wall tires: yay or nay? 1:49:44 - 1:51:01
Go-to nutrition products for the coaches 1:51:01 - 1:56:32
How to recover from overtraining 1:56:32 - 2:09:14

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SUCCESSFUL ATHLETES PODCAST

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RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

- https://www.mdpi.com/2072-6643/12/7/1948/htm

- https://www.mdpi.com/2072-6643/12/5/1483/htm

- https://cyclingtips.com/2020/12/the-speeco-aero-breakaway-bar-is-ultrafast-and-ultra-weird/

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STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Crank Length, Achieving Mastery, DOMS and More – Ask a Cycling Coach 287 Dec 03, 2020

Show notes

What is the best crank length for cycling and how does it affect your power, how to achieve mastery of cycling skills and is muscle soreness a requirement for effective strength training. All this and more in Episode 287 of the Ask a Cycling Coach Podcast.

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

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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://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

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TOPICS COVERED IN THIS EPISODE

How to know which skills to focus on
• How to achieve mastery of a skill
How to set effective goals
• Insider tips to getting the most from TrainerRoad
• How to measure your improvement with TrainerRoad
• Is DOMS necessary to get benefit from strength training?
Does crank length matter?
What crank length is best?
• How crank length affects your power output
• How to pick the right crank length
• Does mountain biking make you a faster road cyclist?
• How COVID-19 has made us faster cyclists
• Endurance training with limited time
• Saddle bag or no saddle bag?
• How to measure distance for indoor cycling
• Why ramp tests use steps
• Cold weather cycling tips

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SUCCESSFUL ATHLETES PODCAST

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RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

- https://www.trainerroad.com/blog/a-conversation-about-bike-fit-with-dr-andy-pruitt/
- https://www.trainerroad.com/blog/calories-and-power/

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STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Recovery Routines, Early Season PRs, Motivation and More – Ask a Cycling Coach 286 Nov 25, 2020

Show notes

Post-workout recovery routines that make you faster, what to do when you are setting PRs before your goal event, how to find motivation to train and help motivate others and much more in Episode 286 of the Ask a Cycling Coach Podcast.

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

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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://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

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TOPICS COVERED IN THIS EPISODE

What to do if you’ve met your goals earlier than anticipated
How to avoid burnout with junior athletes
What changing your cycling cleat position will do
How to always get the same cleat position
Post-workout routines that make you a faster cyclist
How pro cycling teams work
• How to pick a training plan
How to train for collegiate racing
How to calculate calorie burn with cycling
How to justify the risk of bike racing
How to motivate others to train

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SUCCESSFUL ATHLETES PODCAST

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RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

- https://www.trainerroad.com/blog/a-conversation-about-bike-fit-with-dr-andy-pruitt/
- https://www.trainerroad.com/blog/calories-and-power/

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STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Low Cadence, Choking, Equipment Choices and More – Ask a Cycling Coach 285 Nov 19, 2020

Show notes

Is low cadence more naturally efficient than high cadence, how to perform in high-pressure situations, the hosts’ favorite equipment choices and more in episode 285 of the Ask a Cycling Coach Podcast!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

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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://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

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TOPICS COVERED IN THIS EPISODE

Is low cadence more efficient?
How to avoid choking
The hosts’ favorite tires
Strength training during recovery weeks
• What bottle cages are best?
• How to pace a long time trial

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SUCCESSFUL ATHLETES PODCAST

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STUDIES REFERENCED IN THIS EPISODE

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STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad