Episodes

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    // 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/

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    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

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    // 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

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    // 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

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    // 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

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    // 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

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    // TOPICS COVERED

    (0:00) Welcome!

    (2:53) Hannah’s recovery strategies for stage races

    (5:28) Nutrition that helps you recover between races

    (18:42) Is the pro peloton behind the curve with nutrition?

    (23:23) What Hannah learned from racing the Mediterranean Epic

    (33:17) New Triathlon plans including Masters Plans!

    (37:15) Big Update:Red Light Green Light is in Early Access!

    (56:24) Overreaching vs. Overtraining

    (1:06:52) Avoiding fatigue with strength training

    (1:20:14) Could collagen actually make you faster??

    // RESOURCES MENTIONED

    - Enable Red Light Green Light here: https://www.trainerroad.com/app/profile/early-access

    - Mediterranean Epic Results: https://sportmaniacs.com/en/races/mediterranean-epic-mtb-2024

    - New Triathlon Plans: https://www.trainerroad.com/forum/t/announcing-masters-triathlon-plans/90889

    - Red Light Green Light Early Access: https://www.trainerroad.com/forum/t/red-light-green-light-is-available-in-early-access/90933

    - Hydrolyzed Collagen Supplementation on Lower Body Stiffness in Recreational Triathletes, Nunez-Lisboa et al., 2021: https://trainerroad.cc/Lisboa2021

    - Influence of specific collagen peptides and 12-week concurrent training on recovery-related biomechanical characteristics following exercise-induced muscle damage—A randomized controlled trial, Bischof et al., 2023: https://trainerroad.cc/Bischof2023

    // 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!

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    // TOPICS COVERED

    (0:00) Welcome!

    (7:57) How to deal with bad start positions

    (13:48) Balancing a career with pro racing

    (19:33) What causes “bad days” on the bike?

    (22:33) Do pros take time-off mid-season?

    (29:27) How to decide when to pace yourself or not

    (34:05) Managing a disappointing race result

    (39:13) Late-season fatigue management

    (40:50) How to figure out how much sweat you lose

    (46:15) Why weighing yourself after training isn’t a good sweat test

    (47:11) Alex’s nutrition strategy

    (49:14) Bike setup tips for the Epic World Cup

    // RESOURCES MENTIONED

    - Alex’s Instagram: https://www.instagram.com/alexwildmtb

    // 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!

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    // TOPICS COVERED

    (0:00) Welcome!

    (01:34) ​​What is Orthorexia?

    (04:08) What is the difference between disordered eating and an eating disorder?

    (06:47) How is training for gravel different from XCO

    (22:26) The biggest change Haley has made to her training since going to gravel

    (33:33) Suggestions for keeping training fun for kids and your friends

    (47:02) How to manage the weight of expectations from previous results

    // RESOURCES MENTIONED

    - Haley’s Instagram: https://www.instagram.com/haleyhuntersmith/

    // 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!

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

    // TOPICS COVERED

    (00:00) Welcome!

    (02:22) Sleep deprivation’s effect on performance

    (31:25) Red Light Green Light Progress

    (43:17) How Pro Cyclists Train

    (01:09:03) How to manage perfectionism

    (01:30:53) Why are top pros burning more carbs?

    // RESOURCES MENTIONED

    - The role of perfectionism in predicting athlete burnout, training distress, and sports performance: A short-term and long-term longitudinal perspective https://trainerroad.cc/Květon2021

    - Sleep Deprivation TikTok: https://trainerroad.cc/thatsleepdoc

    - Relationships between training dose and record power outputs in professional road cyclists: insights and threats to validity https://trainerroad.cc/Galloetal2023

    - The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review https://trainerroad.cc/Kirschen2018

    - Aitor Viribay Morales’ Tweet Thread: https://trainerroad.cc/AitorViribayMorales

    - The Norwegian Method: Episode 3: https://trainerroad.cc/NorwegianMethodEp3

    // 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

    (00:00) Welcome!

    (00:05) Meet Dr. Kyle Pfaffenbach

    (01:09) Addressing Late-Night Training Challenges

    (02:53) Aligning Training with Body Clock

    (5:31) Melatonin supplementation’s effect on our bodies

    (27:14) Effects of carbs and protein on sleep and training

    (43:41) Recovery drink misconceptions

    (44:29) Macros and calories: How to

    (57:00) Do carbs cause obesity and cancer?

    (1:15:55) Are high fructose drinks bad for you?

    // RESOURCES MENTIONED

    - Kyle’s Instagram: https://www.instagram.com/kylepfaffenbach

    - Eastern Oregon University: https://www.eou.edu/

    - Brooks Beasts: https://www.instagram.com/brooksbeaststc

    - Lumos Tech: https://lumos.tech/

    // 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!

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    Spotify: https://trainerroad.cc/spotify2

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

    // TOPICS COVERED

    (0:00) Welcome!

    (00:38) What are the next innovations in pro cycling?

    (07:52) Is Highly Branched Cyclic Dextrin (cluster dextrin) the next big thing in cycling nutrition?

    (18:55) A periodization mistake that hurts your yearly progress

    (25:56) Running Cross-training tips. Is concrete more damaging than asphalt or trail?

    (32:13) Why aren’t more pro road cyclists doing other disciplines like MVDP, WVA, Pidcock, and Pieterse?

    (38:37) How the order of your workouts affects your fitness

    (50:04) A new study that shows pairing training with studying might actually help you retain information

    // RESOURCES MENTIONED

    - Image showing the different molecular structures we discussed: https://www.torqfitness.co.uk/wp-content/uploads/2022/11/molecules.png

    - Float Set workout: https://www.trainerroad.com/app/cycling/workouts/45262-megantic-1

    - Tibial acceleration and shock attenuation while running over different surfaces in a trail environment, Garcia, 2021.: https://www.sciencedirect.com/science/article/abs/pii/S144024402100058X

    - MVDP in Sand (credit to FloBikes): https://youtu.be/Ji1CE6_9Dhc?feature=shared&t=4316

    - Puck Pieterse (credit to UCI Mountain Bike World Series): https://youtu.be/RpMETGtVBvE?feature=shared&t=35

    - Recess workout: https://www.trainerroad.com/app/cycling/workouts/312044-recess-5

    - Moderate-to-vigorous intensity cycling exercise immediately after visual learning enhances delayed recognition memory performance, Venezia, 2023.: https://www.sciencedirect.com/science/article/abs/pii/S146902922300122X?fr=RR-2&ref=pdf_download&rr=84368897b84a986c

    // 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

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

    // TOPICS COVERED

    (0:00) Welcome!

    (00:53) How Enduro World Champion Richie Rude does skills practice

    (15:13) A deep dive on technique for every tricky situation you could encounter on an MTB trail

    (01:00:34) How to handle nutrition for Enduro racing formats, or other rides with breaks

    (01:07:10) How Keegan adjusts his training for every race in the Lifetime Grand Prix

    // RESOURCES MENTIONED

    - Richie Rude’s Instagram: www.instagram.com/richie_rude1

    - Richie Analyzing Coach Jonathan’s Enduro World Series race: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI7Lj7l2RfNJIic1V5KTrzpH

    - Richie Strength Training Benchmark Session: https://youtu.be/XqggLGrSjy4?feature=shared

    - How to Become a Faster Mountain Biker: https://youtu.be/-GAaheigvgg

    // 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) Welcome!

    (0:32) Link to the short 6 Minute episode on goal setting

    (1:13) Guidelines for setting cycling goals

    (2:00) Ivy’s changing focus for her racing next year

    (3:13) The importance of setting goals that make you excited and happy

    (4:32) Why it’s important to set realistically but challenging goals

    (5:55) Ivy’s big race goal for 2024

    (7:35) How Ivy has improved her technical skills in 2023

    (9:17) Nate’s goals for 2024

    (10:00) New findings on low volume, RIR, and partial lifts with strength training

    (18:09) Coach Jonathan’s race goals for 2024

    (21:39) How Jonathan broke his outcome goals into process goals

    (23:39) Jonathan’s nutrition goals

    // RESOURCES MENTIONED

    - Goal Setting Podcast: https://youtu.be/p5vZ9dRrXZY

    - Lost and Found Gravel Festival: https://lostandfoundbikeride.com/

    - Strength Training Research: https://massresearchreview.com/

    - Downieville Classic: https://downievilleclassic.com/index.php

    - Strength Training Podcast with Dialed Health: https://youtu.be/rq3YIA4FoPE

    - Science-Backed Nutrition Plan 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

  • // 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!

    (00:21) Most wanted Bike Christmas wish list?

    (33:12) How to Overcome 'Wobbly Hips' While Cycling Out of the Saddle?

    (42:12) Why Don’t pro CX riders use laced shoes?

    (43:00) Why Are Cyclists Ditching the Drops?

    (46:08) Are Pre-Race Gels Effective for Short Races?

    (47:56) Does TR sponsor Pro athletes?

    (50:16) Maximizing Aero Gains: trainable aero positions indoors to make you faster outdoors!

    (01:04:18) Hydration vs. Bathroom Breaks: Tips for Balancing Fluid Intake During Long Rides?

    (01:13:52) "Advice for heavier athletes: Balancing Strength and Strategy for the best result!

    (01:24:35) Rock Climbing to Cycling: Strategies for Excelling in Climbs as a New Cyclist

    // RESOURCES MENTIONED

    - Santa Cruz Hightower: https://www.santacruzbicycles.com/en-US/bikes/hightower

    - Bell Sixer Mips Helmet: https://www.bellhelmets.com/bike/p/sixer-mips-mountain-bike-helmet/100000000500000069.html

    - Walkpad: https://a.co/d/g0Cck7c

    - SRAM Transmission: https://www.worldwidecyclery.com/products/sram-xx-sl-t-type-eagle-transmission-power-meter-group-170mm-34t-chainring-axs-pod-controller-10-52t-cassette-rear-derailleur-chain

    - Rockshox Flight Attendant: https://en.brujulabike.com/luca-braidot-features-xc-rockshox-sid-flight-attendant-prototype/

    - Specialized Globe Haul LT: https://www.specialized.com/us/en/haul-lt/p/200055?color=323190-200055&searchText=91022-9000

    - Skratch Labs Lemon Lime: https://www.skratchlabs.com/products/hydration-sport-drink-mix?variant=32766105157703

    - Precision Fuel and Hydration PH 500: https://www.precisionhydration.com/us/en/products/ph-500-electrolyte-drink-mix/

    - Precision Fuel and Hydration PH 1000: https://www.precisionhydration.com/us/en/products/ph-1000-electrolyte-drink-mix/

    - Precision Fuel and Hydration PH 1500: https://www.precisionhydration.com/us/en/products/ph-1500-electrolyte-drink-mix/

    // 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) Welcome!

    (0:20) Hannah Otto’s most crazy race experience yet

    (15:24) How to race without pressure but still get the best out of yourself

    (24:41) Are 30/30s making you slower?

    (34:08) How to know if you should do more or less intensity

    (47:24) Do pro cyclists do reflex training?

    (56:57) The use of PEDs in sports to improve reflexes and focus

    (1:10:26) The roles of gratitude and comparison in training and racing

    (1:17:12) Why don’t rest weeks look like taper weeks?

    // RESOURCES MENTIONED

    - Ozempic Scientific Deep Dive: https://youtu.be/nMn--rGtpcA

    - How to lose fat and gain muscle at the same time: https://youtu.be/z2HXE1-il_Q

    - How long it takes to lose fitness: https://www.trainerroad.com/blog/detraining-what-happens-when-you-lose-fitness/

    // 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) Welcome!

    (00:15) Are pro cyclists doping using worm blood?!

    (04:04) How pros like Keegan view doping in cycling

    (12:09) Why you aren’t good at Threshold intervals

    (15:14) Leg soreness after VO2max workouts

    (21:47) Avoid these mistakes during recovery weeks

    (30:20) How to improve your skills without adding training stress

    (34:45) Suggestions from Keegan on how to manage your training

    (37:10) What happens when you increase training volume after a peak?

    // 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 the podcast with your friends, and rate it 5-stars!
    iTunes: https://trainerroad.cc/apple2

    Spotify: https://trainerroad.cc/spotify2
    Google Podcasts: https://trainerroad.cc/google

    TOPICS COVERED

    (0:00) Welcome!

    (08:22) Are all of the carbohydrates that cyclists consume causing long-term health issues?

    (23:20) How to balance performance and long-term health

    (42:16) Dealing with sleep apnea for athletes

    (47:28) What could be causing poor sleep?

    (50:06) Nutritional decisions that improve sleep quality

    (53:33) Should you alter your nutrition strategy with your menstrual cycle?

    (01:03:12) The effects of excessive sodium intake on digestion and performance



    RESOURCES MENTIONED IN THIS EPISODE

    Jonathan’s Everesting video: https://youtu.be/RpRAM8L3rCQ?feature=shared

    Watch our latest Cycling Science Explained video now!

    https://youtu.be/k3IIJqNxNMo

    Subscribe to the Science of Getting Faster Podcast below!
    Spotify: https://trainerroad.cc/spotifysogf

    iTunes: https://trainerroad.cc/itunessogf

    TRY TRAINERROAD RISK FREE FOR 30 DAYS!

    TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

    Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

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

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

    ABOUT THE ASK A CYCLING COACH PODCAST

    Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

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

    MORE PODCASTS FROM TRAINERROAD

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

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

    STAY IN TOUCH

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

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

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

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

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

    Twitter: https://twitter.com/TrainerRoad

  • Video Link: https://youtu.be/z2HXE1-il_Q

    TrainerRoad YouTube: https://www.youtube.com/TrainerRoad

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

    TrainerRoad TikTok: https://www.tiktok.com/TrainerRoad

    Share the podcast with your friends, and rate it 5-stars!
    iTunes: https://trainerroad.cc/apple2

    Spotify: https://trainerroad.cc/spotify2
    Google Podcasts: https://trainerroad.cc/google

    TOPICS COVERED

    (0:00) Welcome!

    (02:00) Hannah’s learnings from her 2023 season and what she will change in 2024

    (18:39) What is the 80% rule in coaching, and should you follow it?

    (32:19) Is it actually better to avoid peak fitness in a training season?

    (42:05) How to manage the psychological side of peaking

    (59:11) Why you get numbness in your hands when riding and how to fix it

    (01:05:55) Why isn’t there more endurance in TrainerRoad training plans?

    (01:09:07) Is TrainerRoad entertaining enough?



    RESOURCES MENTIONED IN THIS EPISODE

    https://www.trainerroad.com/forum/t/masters-plans-and-more-launched-today

    Watch our latest Cycling Science Explained video now!

    https://youtu.be/k3IIJqNxNMo

    Subscribe to the Science of Getting Faster Podcast below!
    Spotify: https://trainerroad.cc/spotifysogf

    iTunes: https://trainerroad.cc/itunessogf

    TRY TRAINERROAD RISK FREE FOR 30 DAYS!

    TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

    Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

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

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

    ABOUT THE ASK A CYCLING COACH PODCAST

    Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

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

    MORE PODCASTS FROM TRAINERROAD

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

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

    STAY IN TOUCH

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

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

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

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

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

    Twitter: https://twitter.com/TrainerRoad

  • Click here to watch our latest video about Science-backed nutrition plans for cyclists!

    TrainerRoad YouTube: https://www.youtube.com/TrainerRoad

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

    TrainerRoad TikTok: https://www.tiktok.com/TrainerRoad

    Share the podcast with your friends, and rate it 5-stars!

    Spotify: https://trainerroad.cc/spotify2
    iTunes: https://trainerroad.cc/apple2
    Google Podcasts: https://trainerroad.cc/google

  • This episode is best watched on YouTube. Watch it now here: https://youtu.be/8hY9qeBQEiY

    Share the podcast with your friends, and rate it 5-stars!
    iTunes: https://trainerroad.cc/apple2

    Spotify: https://trainerroad.cc/spotify2
    Google Podcasts: https://trainerroad.cc/google

    TOPICS COVERED

    (0:00) Welcome!

    (0:44) How do you compare against other cyclists?

    (3:36) How does age affect your power to weight ratio?

    (8:46) New Plan Builder Custom Duration feature

    (11:07) New Masters Plans!

    (13:20) How to use the new Masters Plans

    (14:18) New General Base training plan

    (15:39) “Red Light Green Light” feature

    (19:36) New Training Calendar

    (21:31) Preview of new Plan Builder

    (28:30) Workout Levels V2 Update



    RESOURCES MENTIONED IN THIS EPISODE

    https://www.trainerroad.com/forum/t/masters-plans-and-more-launched-today

    Watch our latest Cycling Science Explained video now!

    https://youtu.be/k3IIJqNxNMo

    Subscribe to the Science of Getting Faster Podcast below!
    Spotify: https://trainerroad.cc/spotifysogf

    iTunes: https://trainerroad.cc/itunessogf

    TRY TRAINERROAD RISK FREE FOR 30 DAYS!

    TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

    Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

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

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

    ABOUT THE ASK A CYCLING COACH PODCAST

    Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

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

    MORE PODCASTS FROM TRAINERROAD

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

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

    STAY IN TOUCH

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

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

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

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

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

    Twitter: https://twitter.com/TrainerRoad