484 episodes
Ask a Cycling Coach Podcast - Presented by TrainerRoad TrainerRoad
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- Sports
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4.9 • 3.5K Ratings
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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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Why FTP is King, New Bicarbonate Study, Apple Cider Vinegar, and More – Ask a Cycling Coach Podcast 473
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// TOPICS COVERED
(0:00) Welcome!
(2:00) What Alex has learned from up & down results
(9:38) The risks of focusing on weight and losing weight for cyclists
(22:59) Is Matt Beers unbeatable in the Lifetime Grand Prix?
(48:56) New Maurten bicarbonate study - does this change everything?
(1:07:52) A shocking study about apple cider vinegar
// RESOURCES MENTIONED
- https://trainerroad.cc/Gough2024 - The Effects of a Carbohydrate Hydrogel System for the Delivery of Bicarbonate Mini-Tablets on Acid–Base Buffering and Gastrointestinal Symptoms in Resting Well-trained Male Cyclists, Gough, et al., 2024
- https://trainerroad.cc/4dAaD6Q - Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study. Abou-Khalil, et al., 2024
// 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 -
Olympian Savilia Blunk: Paris 2024 Olympics Training and Qualification – Ask a Cycling Coach Podcast
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iTunes: https://trainerroad.cc/apple2
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// TOPICS COVERED
(0:00) Welcome!
(3:59) How to be process driven when results matter
(10:00) What sort of interval training do olympic XCO athletes do?
(11:51) Are the American XC MTB athletes peaking too early for the 2024 Paris Olympics?
(13:47) How Savilia prepared for the heat in the Brazilian UCI World Cup races
(15:58) Savilia’s equipment and nutrition strategies for her Olympic year
// RESOURCES MENTIONED
- Savilia’s Instagram: https://www.instagram.com/saviliablunk
- Decathlon Ford Racing Team: https://www.instagram.com/decathlon_ford_racing_team/
// 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 -
Sleep for Athletes, Creatine for Cyclists, Fitting in Strength Training, Beets for Cyclists - Study Review – Ask a Cycling Coach Podcast 472
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// 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) Welcome!
(0:37) Is sleep hygiene overrated? Bonnar, et al., 2018
(16:19) Does creatine *not* improve cycling performance? Barranco-Gil, et al., 2024
(41:24) Order of strength and endurance training, Lee, et al., 2020
(01:06:47) Beetroot juice: Does it actually help with heat?
// RESOURCES MENTIONED
- https://trainerroad.cc/bonnar2018 Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches. Bonnar et al., 2018
- https://trainerroad.cc/Barranco-Gil2024 High-dose short-term creatine supplementation without beneficial effects in professional cyclists: a randomized controlled trial. Barranco Gil, et al., 2024
- https://trainerroad.cc/3wkT3CT Order of same-day concurrent training influences some indices of power development, but not strength, lean mass, or aerobic fitness in healthy, moderately-active men after 9 weeks of training. Lee, et al., 2020
- https://trainerroad.cc/Calvo2020 Influence of Nitrate Supplementation on Endurance Cyclic Sports Performance: A Systematic Review. Calvo, et al., 2020
- https://trainerroad.cc/Firari2024 Effects of Dietary Nitrate Supplementation in Recreational and Trained Cyclists in Normoxic and Hypoxic Conditions. Firari, et al., 2024
- https://trainerroad.cc/McCarthy2024 Pre-Loaded Betaine Improves Thermoregulation When Cycling in The Heat. McCarthy, et al., 2024
// 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 -
Special Guest: Matt Beers - 3x Cape Epic Champ, South Africa National Champ – Ask a Cycling Coach Podcast 471
// 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) Welcome!
(0:44) How did Matt get into Mountain biking?
(02:00) Matt’s stats Height/Weight
(02:31) What made Matt decide on mountain biking?
(04:44) Matt’s mind-blowing first FTP test results
(09:32) Matt’s biggest learning about nutrition
(11:28) What is Matt’s FTP?
(13:04) How to manage nutrition when you burn so many calories
(19:11) Sweat Testing
(20:50) What is Matt’s nutrition strategy?
(24:36) Cape Epic
(25:19) The difference that took Matt from participant to winner
(30:11) The potential of racing in the pro peloton
(33:16) What benefits did Matt get from 20hr indoor training weeks?
(39:07) Matt’s tips for winning Epic
(41:59) Matt’s perspective on the Lifetime Grand Prix
(46:31) Matt’s Bike setup
(51:16) What made Matt pick XC over DH and Enduro?
// RESOURCES MENTIONED
- Matt’s Instagram: https://www.instagram.com/mattbeers55
- Lifetime Grand Prix Recap from Sea Otter: https://youtu.be/SLjU3XiImfE?feature=shared
// 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 -
Organic Nutrition Debate, Food Labels, Cyclist Recipe Suggestions, and More – Ask a Cycling Coach Podcast 470
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
(0:00) Welcome!
(0:35) Should athletes eat organic, and how can you do it affordably?
(21:31) Tips on washing vegetables
(22:55) Alex’s tips on how to interpret a food label
(35:43) Meal suggestions for athletes
(56:30) Postpartum nutrition changes
(01:07:05) Who should and should not eat high carbohydrate diets?
// ALEX’S RECIPES/INGREDIENT LISTS
- Greek yogurt with oats and fruit. (overnight oats)
- Oatmeal made with a high protein milk
- Egg muffins made with veggies, eggs, and meat. Cook in muffin tin. Large batch and freeze.
- Smoked salmon sandwich w/fruit
- Rotisserie chicken with quinoa and greens (bagged salad kits work great!)
- Air fry Pita bread with favorite pizza sauce and lean meats and veggies for toppings. Side of greek yogurt for extra boost of protein, if needed.
- Paprika Chicken Stew served with rice or potatoes: https://www.skinnytaste.com/paprika-chicken-stew/
- DIY Chipotle bowl with rice, black beans, lean meat, bell peppers, corn, salsa, shredded cheese
- Sheet pan meals: Roast chicken breast or pork loin chops on a sheet pan in the oven. Baked potato or sweet potato stabbed with fork in microwave for a few minutes.
// RESOURCES MENTIONED
- Alex Larson Nutrition: https://alexlarsonnutrition.com/
- Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition/?hl=en
- “Are organics more nutritious than conventional foods? A comprehensive systematic review”, Oliveira Faoro, et al., 2024: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10987935/#
- “Limitations in the evidential basis supporting health benefits from a decreased exposure to pesticides through organic food consumption”, Mesnage et al., 2020: https://www.sciencedirect.com/science/article/abs/pii/S2468202019300919
// 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 -
High Carb Adaptation and Limits with Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 469
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
(0:00) Welcome!
(01:38) Athlete question - how long does it take to adapt to high carb intake?
(17:59) Does osmolality really matter, and how does your gut process carbohydrates?
(01:02:34) Are there actually limits to how much carbohydrate we can ingest?
(01:05:43) Examples of very high carbohydrate absorption
(01:12:55) What other physiological limits affect our digestion?
// RESOURCES MENTIONED
- Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com
- Modeling: optimal marathon performance on the basis of physiological factors, Joyner, 1985. https://pubmed.ncbi.nlm.nih.gov/2022559/
// 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
Customer Reviews
Really great cycling talk
Not a subscriber (yet), but I love the podcast. I appreciate the longer format. We can always catch up later if it’s too long.
Edit: I subscribed to TrainerRoad this past fall/winter. What was i waiting for?! It’s the best training app and STILL the best cycling podcast.
Casual Cyclist Excited to do more
This podcast has been a great stepping stone to move from a casual pedal pusher to someone training for performance. From nutrition, training, gear, technique, and more, the TR crew is always entertaining and informative.
Not as good as it once was
I still listen to the TR pod but I don’t anticipate the latest releases like I once did. Jonathan is a good host and Nate provides great off the cuff commentary. But the pod in general is running out of steam. The scientific topics are running their course. I miss the old days when they bantered about big upcoming races or challenges. There’s very little of that these days. I miss Chad’s deep dives, Amber’s perspective and Pete’s real world analysis. Go back in the archives and listen to those pod casts. Ivy was a miss in my book and didn’t think she was a good fit to begin with. It’s still worth a listen but I find myself fast forwarding through some of the more recent episodes.