Ask a Cycling Coach Podcast - Presented by TrainerRoad TrainerRoad

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2 

Spotify: https://trainerroad.cc/spotify2 

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(0:22) Belgian Waffle Ride Utah

(02:04) How to Prepare for bad weather

(08:17) How Hannah Otto decides which bike to train on

(11:49) Recommended heat and sauna training protocol

(20:31) Why using saunas during a training block can make you slower

(30:49) Is poor CO2 tolerance making you slower?

(36:41) How to train CO2 tolerance

(49:31) How to make early season races and hard workouts not as difficult

(01:04:54) How to train for sustained efforts after hard surges

// RESOURCES MENTIONED

- Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com

- https://trainerroad.cc/asis-fernandez2022 - Effects of apnoea training on aerobic and anaerobic performance: A systematic review and meta-analysis, Asis-Fernandez, et al., 2022

- Belgian Waffle Ride Utah ( BWR UT ): https://www.belgianwaffleride.bike/pages/utah 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q 

- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

- TrainerRoad on X: https://www.x.com/TrainerRoad 

- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea 

- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

- Training Blog: https://trainerroad.cc/3gCdNdN

Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com



// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google



// TOPICS COVERED

(00:00) Welcome!

(01:41) Pete Morris’s boutique bike shop

(02:44) How to avoid mechanicals

(07:33) Why upgrading your wheels and tires in 2024 is more impactful than ever

(17:00) How to ride gravel if you are a punchy athlete

(30:23) The science behind repeatability and how to improve it

(37:12) What is Anaerobic Work Capacity?

(41:36) How to get fast with minimal training time

(50:23) Delicious post-ride meals



// RESOURCES MENTIONED

- Pete’s boutique bike shop: https://freelap.cc/



// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.



// HELPFUL LINKS

- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

- TrainerRoad on X: https://www.x.com/TrainerRoad

- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

- Training Blog: https://trainerroad.cc/3gCdNdN

Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com



// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2 

Spotify: https://trainerroad.cc/spotify2 

Google Podcasts: https://trainerroad.cc/google



// TOPICS COVERED

(00:00) Welcome!

(00:59) What’s new with Red Light Green Light?

(08:28) What supplements does Alex Wild take?

(14:28) How Red Light Green Light makes you a faster cyclist

(29:33) TrainerRoad employees win Cape Town Cycle Tour!



// RESOURCES MENTIONED

- See how Red Light Green Light could have changed your training: www.TrainerRoad.com



// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.



// HELPFUL LINKS

- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q 

- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

- TrainerRoad on X: https://www.x.com/TrainerRoad 

- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea 

- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

- Training Blog: https://trainerroad.cc/3gCdNdN

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2 

Spotify: https://trainerroad.cc/spotify2 

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(0:00:00) Welcome!

(00:28) New updates for Red Light Green Light!

(09:40) Pre-race meals: Is cereal actually bad??

(25:56) Signs you aren’t eating enough

(43:29) Do we not get an endorphin rush when we ride??

(01:01:26) The one workout you shouldn’t do on trail

(01:10:50) Why you’re slow and don’t realize it

(01:22:02) How to mentally cope with missing races

(01:35:07) Should athletes fast from social media?

// RESOURCES MENTIONED

- Exercise-induced euphoria and anxiolysis do not depend on endogenous opioids in humans, Siebers, et al., 2021: https://www.sciencedirect.com/science/article/abs/pii/S0306453021000470 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q 

- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

- TrainerRoad on X: https://www.x.com/TrainerRoad 

- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea 

- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

- Training Blog: https://trainerroad.cc/3gCdNdN

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2 

Spotify: https://trainerroad.cc/spotify2 

Google Podcasts: https://trainerroad.cc/google



// TOPICS COVERED

(0:00:00) Welcome!

(0:01:13) Increased Training Load and overreaching

(0:17:41) 16wk Pyramidal Training with average cyclists

(0:42:18) Giro’s CRAZY new TT helmet

(0:47:23) Pro Cyclist Energy Availability during Spring Classics

(1:05:16) TdF Route data from a 58yo cyclist



// RESOURCES MENTIONED

- Why You ACTUALLY Need a Recovery Shake (and What SHOULD Be in it) https://youtu.be/bR2y3Q2a2qA 

- Science-Backed Nutrition Strategy for Cyclists https://youtu.be/z2HXE1-il_Q 

- How to Lose Weight and Keep it Off with Dr. Kyle Pfaffenbach  – Ask a Cycling Coach Podcast 463 https://youtu.be/563mWgqvMZc 

- Decreased energy availability during training overload is associated with non-functional overreaching and suppressed ovarian function in female runners, Schaal, et al,. 2021 https://trainerroad.cc/schaal2021 

- Effects of a 16-Week Training Program with a Pyramidal Intensity Distribution on Recreational Male Cyclists https://trainerroad.cc/magalhaes2024 

- Giro’s new TT helmet: https://escapecollective.com/there-are-no-words/ 

- Alternate-Day Low Energy Availability During Spring Classics in Professional Cyclists https://trainerroad.cc/heikura2019 

- The Tour de France, also possible for mortals? A comparison of a recreational and a World Tour cyclist  https://trainerroad.cc/barrancogil2024 



// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.



// HELPFUL LINKS

- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q 

- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

- TrainerRoad on X: https://www.x.com/TrainerRoad 

- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea 

- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

- Training Blog: https://trainerroad.cc/3gCdNdN

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2 

Spotify: https://trainerroad.cc/spotify2 

Google Podcasts: https://trainerroad.cc/google



// TOPICS COVERED

(0:00:00) Caloric Needs and Body Composition Management

(0:00:33) Viewer Question on how to lose weight and keep it off

(0:03:37) The Energy Availability approach explained

(0:23:32) Kyle’s take on diets

(0:32:00) The Menstrual Cycle and gender roles in dieting

(0:38:27) The challenges of nutrition studies

(0:39:16) Why gradual weight loss is best and how to do it

(0:43:38) The importance of consistency in diet

(0:49:47) Ideal protein, fat, and carbohydrate intake for cyclists

(0:56:55) Kyle’s protein balance perspective

(1:01:45) The importance of consistency in your training

(1:03:56) TrainerRoad’s groundbreaking new feature

(1:05:05) How sleep deprivation nullifies training

(1:11:55) How to learn from disappointing results



// RESOURCES MENTIONED

- Science-Backed Nutrition Strategy for Cyclists https://youtu.be/z2HXE1-il_Q 



// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.



// HELPFUL LINKS

- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q 

- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

- TrainerRoad on X: https://www.x.com/TrainerRoad 

- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea 

- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

- Training Blog: https://trainerroad.cc/3gCdNdN