The Time-Crunched Cyclist Podcast by CTS CTS
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Coach Adam Pulford delivers actionable training advice and answers your questions in short weekly episodes for time-crunched cyclists looking to improve their cycling performance. The Time-Crunched Cyclist Podcast (formerly The TrainRight Podcast) is brought to you by the team at CTS - the leading endurance coaching company since 2000. Coach Adam pulls from over a decade of coaching experience and the collective knowledge of over 50+ CTS Coaches to help you cut throught the noise of training information and implement proven training strategies that’ll take your performance to the next level.
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Episode 195: What To Do About 'Intensity Creep' During Zone 2 Rides
In Episode 195, we answer a listener question about using power, heart rate, rate of perceived exertion and the talk test to gauge if you're hitting your Zone 2 or creeping out of it. CTS Coach and physiologist Renee Eastman talks with Host Adam Pulford about which metrics to prioritize during specific training rides. They also discuss aerobic decoupling and the ways that changes in relationship between power and heart rate can indicate changes in aerobic fitness and durability.
Topics Covered In This Episode:
Setting Zone 2 training intensitiesFactors affecting heart rateHonesty of RPE valuesDefining the work of the dayWhat is aerobic decoupling?Training beyond Zone 2
Guest:
Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.
Show Links:
Renee Eastman bio: https://trainright.com/coaches/renee-eastman/Instagram: https://www.instagram.com/renee.eastman/?hl=en
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Host
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete -
Episode 194: Shorter Cranks and Narrower Bars for Optimal Cycling Performance?
Topics Covered In This Episode:
Why shorter cranks and narrower bars?Determining the right road, gravel, MTB handlebar widthRecommendations for amateur and time-crunched cyclistsWhat is crank length and why it mattersBenefits of shorter cranksShould cranks on all your bikes be the same length?Bonus: How do you choose a good saddle?Guest:
Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.
Show Links:
Renee Eastman bio: https://trainright.com/coaches/renee-eastman/Instagram: https://www.instagram.com/renee.eastman/?hl=enASK A QUESTION FOR A FUTURE PODCAST
Host
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete -
Episode 193: How to Choose The Right Cycling Workouts at the Right Times
Questions/Topics Covered In This Episode:
Strategy #1: General fitness, picking from a "workout buffet"Strategy #2: Performance training, specific duration/workout goalsThreshold workouts: ~30-60min of Time in Zone (TiZ), 8-60min interval durations, 2:1 work to rest ratios, 91-105% FTP, RPE: 7-8, extensive or intensive VO2 Max Workouts: 10-25min of Time in Zone, 1.5-5min interval durations, 1:1 work to rest ratios, 106-121% of FTP, RPE: 9Extensive Anaerobic Capacity workouts: 4-12min of total time in zone ,30-60s interval durations, 1:2 and up to 1:10 work to rest, RPE: 9-10Intensive Anaerobic Capacity workouts: ~1-2min TiZ, 10-20s interval durations, full rest (~7-12min), RPE: 10Strategy #3: Other GoalsSpecific workouts for weight loss goals, Specific workouts for metabolic flexibilitySpecific workouts for gaining massRESOURCES
- An Introduction to the New iLevels in WKO4 | TrainingPeaks
- How to determine workout targets using WKO iLevels
- Episode 168 - Zone 2: Testing to personalize your Zone 2 and improve base training
- Episode 169 - Sugar Burner vs. Fat Burner Cyclists in Lab Testing, Training, and Competition
- Episode 46: Periodization, Training Modalities with Tim Cusick
- Episode 8: Deciphering Training Methodologies with Tim Cusick
ASK A QUESTION FOR A FUTURE PODCAST
Host
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete -
Episode 192: Do Time-Crunched Cyclists Benefit From Super High Carbohydrate Intakes?
The pros are eating 120 grams of carbohydrate per hour in some races and hard training sessions. Should you consume that much? Would you perform better if you did? In Episode 192 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweat Science columnist Alex Hutchinson joins Host Adam Pulford to discuss the latest trend toward super-high carbohydrate intakes during exercise.
Topics in this Episode:
History of carbohydrate fueling recommendationsEndogenous vs. Exogenous fuelingWhen would more carbohydrate be beneficial?Why might more carbohydrate not be better?Super-high carbohydrate for elites vs. masters and amateur cyclistsWhy replace 30-40% of energy expenditure on performance daysPractical carbohydrate fueling recommendations for Time-Crunched CyclistsResources:
Youtube video of this episode Alex's Twitter(X) @sweatscienceWebsite: https://sweatscience.com/Resources:
- Alex’s Article on Outside:
- Study: Assessing exogenous carbohydrate intake needed to optimize human endurance performance across sex: insights from modeling runners pursuing a sub-2-h marathon
- Study: Increased exogenous but unaltered endogenous carbohydrate oxidation with combined fructose-maltodextrin ingested at 120 g h−1 versus 90 g h−1 at different ratios
Guest: Alex Hutchinson, PhD
Alex Hutchinson is a National Magazine Award-winning journalist and Outside’s Sweat Science columnist, covering the latest research on endurance and outdoor sports. His most recent book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Before becoming a journalist, he completed a PhD in physics at the University of Cambridge and worked as a researcher in the National Security Agency’s Quantum Computing group. He also competed for the Canadian national team in track, cross-country, road, and mountain running. He lives (and runs) in Toronto.
ASK A QUESTION FOR A FUTURE PODCAST
Host
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete -
Episode 191: 5 Keys to Long Term Success in Endurance Training, with Alex Hutchinson, PhD
In Episode 191 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweatscience columnist Alex Hutchinson joins Host Adam Pulford to discuss the keys to long term success as an athlete. In particular, they draw on skills acquisition research from Mark Williams of the Institute of Human and Machine Cognition in Florida and Nicola Hodges of the University of British Columbia.
5 Keys to Long Term Success in Endurance Training:
Balancing Performance with LearningChoosing Quality over QuantityFostering AutonomyBeing SpecificRespect Individual DifferencesResources:
Youtube video of this episode Alex's Twitter(X) @sweatscienceWebsite: https://sweatscience.com/Resources:
- Alex’s Article on Outside: How to Train for Long-Term Success
- Effective practice and instruction: A skill acquisition framework for excellence: https://pubmed.ncbi.nlm.nih.gov/37603709/Guest: Alex Hutchinson, PhD
Alex Hutchinson is a National Magazine Award-winning journalist and Outside’s Sweat Science columnist, covering the latest research on endurance and outdoor sports. His most recent book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Before becoming a journalist, he completed a PhD in physics at the University of Cambridge and worked as a researcher in the National Security Agency’s Quantum Computing group. He also competed for the Canadian national team in track, cross-country, road, and mountain running. He lives (and runs) in Toronto.
ASK A QUESTION FOR A FUTURE PODCAST
Host
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete -
Episode 190: Is Your FTP Maxed Out? And Does Bike Weight Factor Into Power-to-Weight Ratio?
Questions/Topics Covered In This Episode:
How much difference will it make if I train on a heavy bike and race on a light bikeWhy Total System Weight mattersCheapest way to lower total system weightHow do I know if I've maxed out my Functional Threshold Power?Have you maxed out training volume or intensity?How to lengthen rides and use mini-campsWhat to do when you can't add more timePolarized training to pull FTP upRESOURCES
- Total System Weight Calculator: https://www.broleur.com/hill-climb-calculator/
- Trainright Membership: https://trainright.com/membership/
- Episode 48 with Dr. Stephen Seiler: https://youtu.be/KfvRy_b1z2k
- Episode 164 on Extensive and Intensive interval training: https://youtu.be/S-95GTC52mA
ASK A QUESTION FOR A FUTURE PODCAST
Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete