Ask a Cycling Coach Podcast - Presented by TrainerRoad

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Ask a Cycling Coach Podcast - Presented by TrainerRoad

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

  1. 7 HR. AGO

    Raise Your FTP Fast! | The Guide to FTP for Cyclists | Ask a Cycling Coach Podcast 504

    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 (00:00:00) Welcome! (00:00:11) Understanding FTP and w/kg (00:02:02) Why a High FTP Makes EVERYTHING Easier (00:05:53) What is FTP and How Do You Test It? (00:15:20) The Best Workouts and Training Plans to Raise FTP (00:21:05) Why You Need to Balance Training and Recovery (00:25:29) Consistency and Long-Term Gains (00:43:13) Analyzing Training Patterns and Fatigue (00:45:04) Adjusting Training Plans for Optimal Performance (00:46:14) The Importance of Consistency and Patience (00:47:29) FTP Improvements and Training Adjustments (00:55:56) Racing Strategies for Higher FTP (01:01:25) The Role of Team Dynamics in Racing (01:14:02) Sprint Tactics and Power Management In this episode of the 'Ask a Cycling Coach Podcast' presented by TrainerRoad, hosts Jonathan Lee, Hannah Otto, and CEO Nate Pearson dive deep into the concept of Functional Threshold Power (FTP) and share expert strategies to increase your FTP. They address listener questions about the best training plan for raising watts per kilogram (W/kg) and cover essential training principles like volume vs. intensity and time under tension. The discussion also highlights the importance of consistency, training balance, and race tactics using a high FTP, with practical advice for road and crit racing. Join the discussion and learn effective strategies to improve your cycling performance and achieve your training goals! // RESOURCES MENTIONED - Race Analysis YouTube Videos: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD  - Hannah’s Instagram: https://www.instagram.com/thehannahotto  // 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

    1h 20m

  2. DEC 5

    How to Know You’re Training Too Much | Ask a Cycling Coach Podcast 504

    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 (00:00:00) Welcome! (00:00:32) Returning to Training After Burnout (00:03:14) How Hannah Managed Burnout in 2024 (00:07:14) The Importance of Rest and Recovery (00:18:39) Fueling and Nutrition for High Training Loads (00:41:10) How High Can Your FTP Get? (00:46:19) How Does Your FTP Rank Compared to Other Cyclists (00:49:33) Triathlon Training Tips (00:50:56) Swimming Technique and Training (00:54:17) Coach Jonathan’s Swimming Problems (01:15:13) Training Recommendations for Busy Schedules In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, the focus is on restarting training after an off-season or experiencing burnout. Joined by pro cyclist Hannah Otto, the hosts discuss a listener's question about overcoming mental fatigue and loss of motivation after burnout. They dive into favorite hour-long workouts, managing training load, and the importance of nutrition and rest. They also touch upon the benefits of tracking workouts using TrainerRoad, even if training outdoors. This episode is packed with insights for cyclists of all levels looking to get back into their training routine. // RESOURCES MENTIONED - Hannah’s Instagram: https://www.instagram.com/thehannahotto  // 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

    1h 22m

  3. NOV 28

    Are Core Exercises Not Enough for Cyclists?! | NEW STUDY | Ask a Cycling Coach Podcast 503

    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! (00:11) Overview of the Study (00:57) Study Methodology and Participant Details (06:58) Training Protocols Explained (10:30) Cycling Training Details and Considerations (13:14) TrainerRoad Ad: What it’s like to use TrainerRoad! (15:49) Study Results: Strength vs. Core Training (20:14) Discussion on Strength Training Benefits (23:19) Core Training: Minimal Impact? (29:03) VO2 Max and Body Composition Insights (36:23) Conclusion and Practical Takeaways Join the Ask a Cycling Coach Podcast as they analyze a 2024 study by Sitko and colleagues on how incorporating strength and core training with cycling can significantly boost power output. Hosts Coach Jonathan Lee and Sarah Laverty discuss the distinct impacts of strength training, core training, and just cycling during the off-season. The study involved 36 well-trained cyclists divided into three groups, each following different training protocols over 12 weeks. Key topics include the effects on power profiles, VO2 max, and body composition. Learn how strength training can help you maintain and even improve fitness during base training. // RESOURCES MENTIONED - Influence of Conventional Resistance Training Compared to Core Exercises on Road Cycling Power Output. Sitko, et al., 2024: https://trainerroad.cc/sitko2024  // 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

    38 min

  4. NOV 21

    The Science Behind Race Day Illness and Nutrition with Dr. Pfaffenbach | Ask a Cycling Coach Podcast 502

    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 (00:00:00) Welcome! (00:00:09) Discussing Kristian Blummenfelt’s crazy habit of vomiting (00:05:30) Physiological Mechanisms Behind Gut Distress (00:13:15) Impact of Heat and Exercise on the Gut (00:20:19) Potential Causes of Kristian’s Gut Issues (00:31:59) When to DNF a Race While Sick (00:34:12) Nutritional Strategies and Challenges (00:37:42) Hyponatremia and Fluid Balance (00:52:14) Probiotics and Gut Health (01:00:18) Practical Advice and Final Thoughts Dr. Kyle Pfaffenbach from Eastern Oregon University discusses nutrition and causes of gut distress for endurance athletes, exemplified by Kristian Blummenfelt’s recent vomiting episode at IRONMAN World Championships in Kona. Kyle covers factors such as intense exercise, heat, blood flow, changes in bike position, and hydration. Additionally, the episode explores strategies to mitigate gastrointestinal issues, including the use of glutamine and probiotics, highlighting the complexity of individual responses to nutrition and exercise conditions. // RESOURCES MENTIONED - Kristian vomiting at Kona: https://www.instagram.com/triathletemag/reel/DBmTiMxSrVd/  // 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

    1h 2m

  5. NOV 14

    What Pro Cyclists Eat with World Tour Nutritionist Will Girling | Ask a Cycling Coach Podcast 501

    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! (00:40) High Carbohydrate Intake in Endurance Sports (03:34) Differences Between Elite and Average Athletes (05:05) Building a Nutrition Plan for Cyclists (07:41) Calculating Caloric Demands for Pro Cyclists (10:41) Managing Weight and Hydration in Training (18:16) Balancing Fiber Intake During Grand Tours (20:25) Macro Guidelines for Cyclists (25:22) Common Nutrition Mistakes Cyclists Make (27:10) Fueling Strategies for Endurance Rides (30:03) Carbohydrate Periodization Explained (35:59) Nutrition for Pro Cyclists During Grand Tours (43:12) Practical Nutrition Tips for Everyday Cyclists (49:19) Final Thoughts and Resources Will Girling has been the lead nutritionist at EF Pro Cycling during an era of massive change in cycling nutrition. He joins us for a dive into the intricacies of endurance nutrition for pro and average cyclists alike, including high carbohydrate intake during competitions, strategic fueling for grand tours, and the variance in individual nutritional responses. Get practical tips for amateurs, the importance of proper nutrient timing, common nutrition mistakes, and the essentials of building a well-rounded diet for cyclists. // RESOURCES MENTIONED - Will Girling’s Nutrition Coaching: https://willgirling.com/  - The Flavor Thesaurus book: https://a.co/d/1y98lvt  // 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

    50 min

  6. NOV 7

    Macros and Easy Meals for Cyclists | Ask a Cycling Coach Podcast 500

    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 00:00:00 Welcome! 00:00:24 Crazy podcast stats! 00:02:17 What Alex is learning getting back into training 00:05:23 Indoor Training and Equipment Discussion 00:15:46 Drafting Tips and Group Riding 00:18:59 Triathlon Drafting Controversy 00:34:13 2025 Podcast Race! 00:37:07 Optimizing Macros and Body Composition for Cyclists 00:38:28 Crucial Nutrition Tips for Cyclists 00:39:46 Is 2 or 3-Day per Week Nutrition Plan Worth It? 00:58:33 The Benefits of Creatine for Athletes 01:07:31 A Dietician’s Perspective on GLP-1s for Cyclists In this milestone 500th episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, the hosts discuss a variety of topics including macro meals for cyclists, staying fit in your 30s and beyond, and the importance of adjusting nutrition strategies. Special guest Alex Larson, a registered dietitian, joins to share insights on protein intake, fueling strategies, and their personal experiences with indoor training. They also touch on the significance of supplements like creatine and the effectiveness of maintaining consistent nutrition even on busy days. // RESOURCES MENTIONED - Alex Larson Nutrition: https://alexlarsonnutrition.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

    1h 13m

  7. OCT 31

    Why You Need Coffee After Training | NEW STUDY | Ask a Cycling Coach Podcast 499

    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! 00:36 Study Overview and Participant Details 03:35 How to deplete your glycogen stores 11:13 How they tested if caffeine improved carb loading 17:28 Results and Findings 23:24 Practical Applications and Recommendations 28:32 Discussion and Final Thoughts A 2021 study examined the effects of caffeine intake post-training and its influence on glycogen replenishment, and the results are surprising! We go deep into the methodology, results, and practical implications of the study for athletes, especially those with tight training schedules or double session days. We also cover nuanced insights into glycogen synthase activity, blood glucose, and insulin levels in response to caffeine consumption after exhaustive exercise. // RESOURCES MENTIONED - Coffee Increases Post-Exercise Muscle Glycogen Recovery in Endurance Athletes: A Randomized Clinical Trial. Loureiro, et al., 2021: https://trainerroad.cc/loureiro2021  // 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

    33 min

  8. OCT 28

    How UCI EDR World Champion Alex Rudeau Uses TrainerRoad | Ask a Cycling Coach Podcast 498

    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! 00:12 Understanding Enduro Racing 00:33 Alex Rudeau's UCI EDR World Championship Win 01:54 Alex’s Training Regimen and Power Metrics 05:18 Technical Skills and Strength Training for Enduro Racing 08:17 Interval Training and Race Preparation 14:57 EDR Nutrition and Hydration Strategies 16:58 Carbohydrates, Salt, and Caffeine Intake During Rides 18:28 Testing and Bike Development for Enduro Racing 23:56 What Has Made the Biggest Difference in Alex’s Performance 28:53 What It’s Like to Become a World Champion Reigning UCI EDR (Enduro) World Champion Alex Rudeau joins us to tell us how he used TrainerRoad and trained his technical skills to rise to the top of the world’s strongest field in Enduro racing in just a handful of years. In this episode, Alex breaks down how he trains, his nutrition strategies, and what has made the biggest difference in his performance to take him from a participant to a contender in the world’s most competitive Enduro series, the UCI EDR World Cup. // RESOURCES MENTIONED - Alex’s Instagram: https://www.instagram.com/alexrudeau  - EDR World Champs Course Preview: https://youtu.be/LqdQuGZG-4A - EDR World Champs Raw Practice Footage: https://youtu.be/y_72iFBjRyg - EDR World Champs Highlights: https://youtu.be/COKOuscKfIs // 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

    35 min
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The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

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