Episodi
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OVERVIEW
Warm up rules of thumbThe Short warmup (7-10 minutes)Medium warmup (20 minutes)Long warmups (30-45 minutes)Example: Long warmup before hard training (25-30 minutes)Example: Race warmup (45 minutes)Example: Alternative short race warmup (20 minutes)Dynamic Warmup and Activation ExercisesDo Masters athletes need a longer warmup?Creating a good dynamic warmupTime-Crunched Warmups and Race Start Corrals
Warmup routines change based on the physical and mental demands of a competition or training session. There are general rules of thumb like, "The shorter the race the long the warmup", but Coach Adam Pulford dives deeper and describes exactly how long to warm up on the bike and with what range of intensities, along with dynamic activities cyclists can do off the bike - or in the start corral - to compete or train at your best.
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EXAMPLE Warm up before hard Training: ~25-30min10-15min of easy endurance spinning3x1min FastPedals (high cadence, moderate power) with 1min RBI, spin easy for 2-3min then move on to2x20s openers with 2-3min RBIBuild into your main set, and have at it! Good for a 90min session with hard, zone 4+ intervalsEXAMPLERace Warm Up: 45min10-15min of easy endurance spinning3x1min FastPedals (high cadence, moderate power) with 1min RBI2x4min Threshold efforts with 3min RBI2x20s openers with 2-3min RBI5-10min easy spinningEXAMPLE Simple Race Warm Up: 20min7-10min easy endurance spinning 3min build from Tempo to Threshold2min easy 1x20s Opener3-5min easy spinning
RESOURCESLINKS
NSCA General and Specific Warm Up Golden Rule of Running: Never Skip the Warm-upHOST
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
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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete -
OVERVIEW
What influences heart rateScenario 1 - first indoor trainer sessionHeat training for indoor cyclingScenario 2 - time away from trainingHow to mitigate elevated HR issues when returning to trainingHeat exposure to mitigate elevated HRScenario 3 - long steady rides vs. hilly ridesHR response to cold vs. heatMTB Tip - using hrTSS to evaluate technical terrain
Sometimes your exercise heart rate seems higher than normal for a given power output and perceived exertion. Beyond the standard variables that affect heart rate, like caffeine, dehydration, anxiety, and fatigue, there are other training and nervous system related factors that may elevate exercise heart rates for a few days or up to two weeks. Coach Adam Pulford examines three common scenarios that can temporarily jack up your exercise heart rate.
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Evidence and possible mechanisms of altered maximum heart rate with endurance training and tapering - PubMedDo You Have An Elevated Heart Rate After Exercise? Here's WhyEffects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional StudiesUnlocking Peak Performance: Heat Training Science with Lindsay Golich (EP #214)Autonomic Nervous System: What It Is, Function & Disorders Recovery from sauna bathing favorably modulates cardiac autonomic nervous system - ScienceDirect
LINKS/RESOURCESHOST
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
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Join our weekly newsletter
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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete -
Episodi mancanti?
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OVERVIEW
Classifications of athletes for Zone 2 workMinimum doses of Zone 2 for Beginner, Intermediate, and Advanced ridersWhy different athletes have different minimum doses of Zone 2
In a recent episode (#220), Coach Adam Pulford covered how much Zone 2 training is too much or no longer productive. At the other end of the spectrum, there were questions about the minimum dose of Zone 2 training necessary to achieve positive adaptations. The minimums depend on whether athletes are beginners, intermediates, or advanced riders, along with other factors. Coach Adam explains how to categorize yourself and how to find the appropriate minimum ride length to make Zone 2 sessions effective.
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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
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Join our weekly newsletter
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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete -
OVERVIEW: The Breck Epic is the premier mountain bike stage race in the United States, and Race Founder and Director Mike McCormack is a legendary for the ethos and environment he's cultivated around the race. He and Adam Pulford go beyond Breck Epic to talk about what riders get out of doing truly epic endurance events, how to prepare for them, how to have fun during them. Don't miss this inspiring and motivating conversation, and then go sign up for your next big adventure!
How Breck Epic worksThe value of creating a great racing experience for ridersBalancing MTB skills and fitness trainingThe effect of Breckenridge's altitude (9400 ft) on performance, nutrition, and recoveryPreparing for racing at altitude when you live at sea levelManaging race week efforts to maximize fun and success
Key topics in this episode:Guest
Mike McCormack founded the Breck Epic MTB Stage Race in 2009, treating its field to a high-alpine tour of Colorado’s secret stashes, hidden gems and historical ghost towns. Committed to big routes with good friends, Epic’s 220-plus miles and 40k of vertical establish its 6 stages as the gold standard of endurance backcountry riding. With a unique cloverleaf format allowing riders from 25 countries and 40+ states to start and finish each day within a mile of the the historical Victorian mining town of Breckenridge, Colorado, Epic is the mountain bike experience of a lifetime.Links
IG: https://www.instagram.com/breckepic/X: https://x.com/BreckEpichttps://www.facebook.com/search/top?q=breck%20epichttps://breckepic.com/Host
Adam Pulford has been a CTS Coach for more 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
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Website: trainright.com
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Facebook: @CTSAthlete -
OVERVIEW
What "Junk Miles" really meansWeekly training pattern to avoid junk milesTips for planning effective workoutsMaking good use of group rides
Unravel the mystery of "junk miles" with as we redefine the controversial concept and dismantle myths surrounding Zone 2, Zone 3, Tempo and Sweet Spot. This episode will help you transform aimless fatigue-inducing rides into purposeful, performance-enhancing sessions. Understanding the art of periodization and the value of each training zone, you’ll learn to strategically align your rides with your fitness goals and maximize your cycling potential.
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Periodization Theory and Methodology of TrainingMacrocycles, Mesocycles, Microcycles: Periodized Training ExplainedWhat Are Junk Miles and Are They Ruining Your Training? The ScienceChris Carmichael's 5 Most Important Rules for Cycling Training - CTSBlock Periodization for TC Athletes: https://substack.com/home/post/p-139717997
LINKSHOST
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
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Website: trainright.com
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Twitter: @trainright
Facebook: @CTSAthlete -
OVERVIEW: Longtime pro cyclist Heather Fischer joins Adam Pulford to discuss short-term and long-term motivation, both what it takes to get out the door today and what it takes to fuel your passion for training year after year. Perfect for the end of the season and the impending winter, this conversation provides insights into how you can make the most of the coming months and put yourself on track for a great season next spring and summer.
Guest
Heather Fischer has been a professional cyclist for more than 10 years, earning Collegiate and US Pro National Championships, top-10 finishes in UCI World Tour races, and competing in gravel events like Unbound, FNLD GRVL, Crusher in the Tushar, Rock Cobbler, BWR, and The Rad Dirt Fest. A resident of Boulder, CO, Heather works as a cycling coach and is coached by "Time-Crunched Cyclist Podcast" host Adam Pulford.Links
Heather's IG: https://www.instagram.com/heather_smash/Host
Adam Pulford has been a CTS Coach for more 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 -
OVERVIEW: Kerry Werner has been packing, unpacking, and traveling with bicycles for nearly two decades, and now he advises people on traveling with bicycles for BikeFlights. He talks with Coach Adam Pulford about how to pack a bike, whether to ship or fly with your bike, recommended bike cases and boxes (and cases he doesn't recommend), and much more.
How do people travel with their bikes?Top bike case product recommendationsWhat to look for in a bike caseHard shell vs soft sided casesBike cases Kerry does not recommendCardboard bike boxes vs. casesHow BikeFlights worksInternational travel with a bicycle
Key topics in this episode:Guest
Kerry Werner has been at the top of the US cyclocross and mountain bike racing scene for more than 10 years. He has ridden on multiple World Championships teams for XC MTB and Cyclocross. His palmarès includes: 33 UCI wins, U23 XC MTB National Championship, 3 time Division One Collegiate CX National Championships, and a Pan American CX Championship. When he is not racing or producing his very popular vlog content, Kerry is the Event and Marketing Support Specialist for BikeFlights.Links
Kerry's IG: https://www.instagram.com/kerryw24/ Kerry's Youtube Channel: https://www.youtube.com/c/KerryWernervlog Bike Flights: https://www.bikeflights.com/ Packing videos from BikeFlights: https://www.bikeflights.com/pack/Host
Adam Pulford has been a CTS Coach for more 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 -
OVERVIEW
When is it appropriate to do mostly Zone 2 training?Why NOT to do just Zone 2 trainingProgression at Zone 2Aerobic decouplingHow to increase Zone 2 power outputIndoor vs outdoor for Zone 2 rides
Overview: Zone 2 training is all the rage, but there's a point at which more Zone 2 or exclusively training at low intensity is no longer productive. Time-Crunched Cyclists reach this point sooner than time-rich athletes because you don't have the training volume to continue creating a training stimulus. Coach Adam Pulford shares his solutions for developing aerobic fitness using a mixed-intensity training method for Time-Crunched Cyclists.
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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 -
OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD is back to discuss exactly how sodium bicarbonate can improve cycling performance, how much to consume, when to take it, and what workouts or races it works best for. Coach Adam Pulford and Kristen also discuss new research showing that using sodium bicarbonate during an 8-week training program improves training adaptations.
What sodium bicarbonate does in the bodyWhat's the problem with sodium bicarbonate?What athlete types benefit from sodium bicarbonate?Is sodium bicarbonate safe?How much sodium bicarbonate should you take?Multi-day loading with sodium bicarbonateSodium bicarbonate in long-term training plan
Key topics in this episode:Guest
Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD) and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.Links
Kristin's WebsiteKristin's InstagramReferences:
2020 Study on Individualization of Sodium Bicarb Ingestion: Meta Analysis:Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta-analysis | Sports MedicineAsker Jeukedrup Summary: Sodium bicarbonate, cheap and effective?Why Top Olympic Athletes Use Baking Soda to Boost Performance The effect of sodium bicarbonate mini-tablets ingested in a carbohydrate hydrogel system on 40 km cycling time trial performance and metabolism in trained male cyclists - PubMed Knowledge is Watt articleHost
Adam Pulford has been a CTS Coach for more 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 -
OVERVIEW
Demands of training for long efforts vs. short effortsTraining blocks to use across a 16-week programWorkout details and weekly training structurePeak phase training with an effective taper
Overview: Let's say you have cycling event coming up that requires both steady, sustained power and short, punchy accelerations or climbs? How do you train to optimize both? Coach Adam Pulford describes the structure of a 16-week training plan he would use for this scenario.
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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
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Join our weekly newsletter
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Website: trainright.com
Instagram: @cts_trainright
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Cycling champion Caroline Manning joins us for an inspiring conversation about her journey from teenage cyclocross star to an incredible professional career marked by five French National Championships and a silver medal at World Championships. Caroline opens up about the personal battles she faced during her peak years, including the trials of an abusive marriage, and how she managed to leverage these challenges into a competitive edge, and the personal and professional prices she paid later.
Caroline's early progression to elite cyclingPros and cons of fueling athletic performance with personal painRedefining the role of training and competition in lifeRedefining what "success" looks like
Host Adam Pulford and Caroline discuss the burnout and pressure of maintaining high performance, compounded by age's inevitable effects on drive and passion. As she shifts focus from racing victories to personal growth and coaching, Caroline shares invaluable insights on longevity in sports. The concept of chronic adaptation allows seasoned athletes to maintain their edge with reduced training loads, emphasizing the power of consistency and self-awareness in training preferences. Caroline highlights the need for moderation, challenging the “all or nothing” mentality that often leads to burnout. Her story is a beacon for those seeking to redefine success and find fulfillment as we mature in sport.
Key topics in this episode:Guest
Caroline Mani began competing at age 6, started as a competitive cyclist at 15, and has been racing every since. She won the French Cyclocross National Championships five times and earned a silver medal at the 2016 UCI Cyclocross World Championships. After a period of personal and professional hardship, Caroline rediscovered her joy for competition, cycling, and coaching and she is now a CTS Cycling Coach, manager of the Groove Offroad Racing Team, and founder of the race support company Velomafia.Links
Caroline's SocialsIG: https://www.instagram.com/carolinemani1987/X: https://x.com/carolinemaniFB: https://www.facebook.com/profile.php?id=100084694856253
Resources:Groove Auto: https://www.grooveauto.com/VeloMafia: https://www.instagram.com/velomafiallc/CTS: https://trainright.com/coaches/caroline-mani/Host
Adam Pulford has been a CTS Coach for more 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
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Join our weekly newsletter
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Website: trainright.com
Instagram: @cts_trainright
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Facebook: @CTSAthlete -
OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD works with busy amateur and elite athletes who sometimes struggle to optimally fuel for performance and recovery. In this episode, Kristen and Coach Adam Pulford break down practical, easy, quick, and effective tips and tricks you can use to fuel and perform at your best.
Fueling for early morning trainingFueling for longer ridesFueling morning workouts without pre-workout mealFueling for people who don't like breakfastTiming of fluid intake for hydration and fuelingThe post ride mealsTips for daily nutrition intake Food delivery service tips
Key topics in this episode:Guest
Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.Links
Kristin's Website Kristin's Instagram
References from the episode
DC Sustainable Meals: Vegetable & the Butcher The Rounds sustainable mealsHost
Adam Pulford has been a CTS Coach for more 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
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Website: trainright.com
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Facebook: @CTSAthlete -
OVERVIEW: In the second of two podcast episodes, Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center, about specific heat acclimatization protocols athletes can use without complicated equipment. They also discuss whether heat acclimatization protocols can or should be used year round to improve training and racing performances.
Why and How to increase plasma volumeNative Heat protocolSauna protocolHot bath/hot tub protocolShould you use heat acclimatization year round?
TOPICSLINKS
IG: https://www.instagram.com/sportsciencelindz/FB: https://www.facebook.com/lindsay.hyman.7X: https://x.com/SportsSciLindz
Lindsay’s Socials:Heat Training Resources:
Image discussed in the podcastKoop’s: Ultrarunners' Heat Acclimation Cheat Sheet - Jason Koop Asker’s: Beat the Heat – a hot bath after exercise boosts performance in the heat Stacy’s: Heat Regulation For Women | Dr. Stacy SimsASK A QUESTION FOR A FUTURE PODCAST
GUEST
Lindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists.
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
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Join our weekly newsletter
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Can heat training be the secret weapon in unlocking peak athletic performance? Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center. Lindsay reveals the preparations undertaken by Team USA for the Paris Olympics, detailing how they managed heat stress in extreme conditions. From sustainable designs in the Olympic Village to using core temperature pills for gathering data, learn how innovations help athletes excel on the world stage.
For everyday athletes, Lindsay and Adam discuss practical aspects of heat training, how athletes should balance heat exposure with other training priorities, how long it takes to acclimate to the heat, and when to start your heat training prior to important events.LINKS
IG: https://www.instagram.com/sportsciencelindz/FB: https://www.facebook.com/lindsay.hyman.7X: https://x.com/SportsSciLindz
Lindsay’s Socials:Heat Training Resources:
Image discussed in the podcastKoop’s: Ultrarunners' Heat Acclimation Cheat Sheet - Jason Koop Asker’s: Beat the Heat – a hot bath after exercise boosts performance in the heat Stacy’s: Heat Regulation For Women | Dr. Stacy SimsASK A QUESTION FOR A FUTURE PODCAST
GUEST
Lindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists.
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
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Join our weekly newsletter
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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
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OVERVIEW
Common pre-season training mistakes Skill and technique mistakes in trainingWhat to look for in a cyclocross training groupWork/life balance with cyclocross racingMistakes in equipment selectionRace day strategiesCyclocross-specific interval training
Overview: 'Cross is coming! Coach Adam Pulford talks with Chris Merriam, Team Manager of CXD Trek Bikes, about all things cyclocross, from mistakes 'crossers make to equipment recommendations, key workouts, and race day strategies.
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LINKS
Social media:
CXD IG: https://www.instagram.com/cxdtrekbikes/
CXHairs IG = https://www.instagram.com/cxhairs/
Resources:
CXHairs Bulletin on Substack: https://cxhairs.substack.com/
DCCX: https://www.facebook.com/profile.php?id=100057314694024HOST
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 -
OVERVIEW
Polarized vs. SweetSpot definitionsSweetSpot pros and consPolarized training pros and consPractical recommendations for Time-Crunched Cyclists
Overview: The sports science debate between training methodologies seems to pit Polarized training (e.g., hard days hard, easy days easy) against Tempo/Sweetspot training (e.g., high aerobic training, often derided as "the middle ground"). For real athletes, all intensities matter and how you use them depends on your available time and your goals. Here's how to figure it out.
TOPICS COVEREDASK A QUESTION FOR A FUTURE PODCAST
Complete Guide to Polarized TrainingSweet Spot Training In The Winter/Base Phase: Yes Or No? Zone 2, Sweetspot, and Polarized Training
LINKSHOST
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
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Join our weekly newsletter
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OVERVIEW
How to start post-event recoveryWeek 2 of post-event recoveryWeek 3 of post-event recoveryHow you know you're ready againQuestion 2: Key Metrics to Track for Training?3 broad areas to focus onSpecific metrics to track
Overview: Big goal events take a lot of you, both physically and mentally. A couple days off won't cut it. Here's how to structure an effective post-goal event recovery.
TOPICS COVEREDASK 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
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OVERVIEW
IntroIntensifying training to add speed and powerKey workouts for aerobic glycolysisProgression of workouts for improving aerobic glycolysis
Overview: After a long period of developing base aerobic fitness, how and when should Time-Crunched Cyclists add intensity for greater speed and power?
TOPICS COVEREDASK 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
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Join our weekly newsletter
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OVERVIEW
Quick Answers to Listener QuestionsBenefits of short sessions of Zone 2 trainingBlock training for Super Time-Crunched CyclistsThreshold workout exampleTraining plans with 2-3 workouts per weekAnnual periodization plan for Super Time-Crunched Cyclists
Time-Crunched Cyclist programs are typically 6-8 hours of training per week, but a listener asks. "What if I have only 4 hours per week?"
TOPICS COVEREDASK 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
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Join our weekly newsletter
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Facebook: @CTSAthlete -
IN THIS EPISODE
Carbohydrates and durabilityWhat are Critical Power and W PrimeResearch review: Critical Power at rested vs. fatigued state with CHOFueling for increased durabilityFueling by percentage of hourly expenditureNutrition timing and periodizationLINKS
https://knowledgeiswatt.substack.com/https://www.instagram.com/knowledgeiswatt/https://x.com/knowledgeiswattASK A QUESTION FOR A FUTURE PODCAST
GUEST
Gabriele Gallo earned his PhD in sports science and also recognized that scientific literature - including his own research - is complicated for non-scientists to read and comprehend. As a result, he created the Knowledge Is Watt Substack and Instagram account. He has dedicated himself to translating scientific papers into more easily digestible content to be read, understood and easily applied by all athletes and coaches.
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 - Mostra di più
