Episodes
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Want to increase your FTP?
Many cyclists assume the answer is simple: do more FTP intervals. While that can help, it's only one piece of the puzzle.
In this video, CTS Head Cycling Coach Adam Pulford introduces a simple coaching framework, Push vs. Pull, to explain how FTP is really built. You'll learn why aerobic training lays the foundation, how VO₂ max work raises your ceiling, and how to combine both throughout the season for your strongest FTP yet.
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.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
How Quickly Can Cyclists Increase FTP?Pushing vs pulling up FTP - Training - TrainerRoadTim Cusick: Periodization, Training Modalities, And Getting Your Training Rhythm Right - CTSHow To Improve Your Cycling FTP (Functional Threshold Power) - CTS -
If you've ever wondered what Normalized Power is actually telling you, this episode is for you!
Normalized Power has become one of the most common metrics in cycling, but it's also one of the most misunderstood.
In this episode, CTS Head Cycling Coach Adam Pulford explains what Normalized Power was designed to measure, how it differs from average power, and why context matters when using it to evaluate training and racing.
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.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
What Is Normalized Power And How Is It Used In Cycling Training? - CTS What is Normalized Power?Understanding Normalized Power Calculations to Coach CyclistsNormalized Power®: What It Is and How to Use It | TrainerRoad BlogThe Science of the TrainingPeaks Performance Manager Estimating Training Stress Score (TSS) -
Missing episodes?
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Do masters athletes really need more recovery, or are they simply balancing more life stress and responsibilities?
In this episode, CTS Head Cycling Coach Adam Pulford breaks down the realities of training and racing as a masters athlete. We discuss recovery, consistency, intensity, strength training, race preparation, and how training priorities should evolve with age.
The conversation explores both the physiological realities of aging and the habits that allow many athletes to continue improving well into their 40s, 50s, and beyond.
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.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4482301/https://joefrieltraining.com/Joe Friel: Science-Based Training Advice for Older Athletes - Part 1Joe Friel: Part 2 of Science-Based Training for Older Athleteshttps://trainright.com/masters-and-grand-masters-cycling-training-mistakes/ -
AI is rapidly changing nearly every industry, and endurance coaching is no exception.
In this episode, CTS Head Cycling Coach Adam Pulford explores where AI can genuinely help athletes improve, where it falls short, and why the future of coaching may be more collaborative than competitive.
We discuss training data, prompting, bias, TrainingPeaks, Claude, ChatGPT, Vekta, Kristin Faulkner's use of AI, and the areas where experienced coaches still provide value that algorithms struggle to replicate.
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.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
Best-ever 20-minute power and 3 Pan-Am golds: Inside the AI tech Olympic Champion Kristen Faulkner built, and is testing on, herself | Cycling WeeklyStrava Launches MCP Connector, Allowing Athletes to Sync Training History to ClaudeVekta -
Heat adaptation can improve performance, comfort, and recovery in hot conditions. But many athletes make the mistake of treating heat training as free fitness.
In this episode, CTS Coach Adam Pulford breaks down the differences between active and passive heat training, how each method works, and why heat should be viewed as a training stressor in its own right.
We discuss plasma volume expansion, sauna protocols, heated trainer rides, hydration, recovery considerations, and how to integrate heat adaptation without compromising the quality of your training.
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.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
Beat the Heat – a hot bath after exercise boosts performance in the heatExercise under heat stress: thermoregulation, hydration, performance implications, and mitigation strategies - PubMedActive vs. passive heat training: which is best? -
Climbing faster isn’t always about increasing FTP or producing bigger power numbers. In this episode, CTS Coach Adam Pulford breaks down the pacing strategies, tactics, fueling, and key workouts that help cyclists climb faster with the fitness they already have.
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.
The Problem with Chasing Data - RPE: https://www.youtube.com/watch?v=Wsywx731ki0
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
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Endurance athletes have access to more data than ever before, but data alone doesn’t guarantee better decisions. In this episode, CTS Coach Adam Pulford breaks down the role of Rate of Perceived Effort (RPE) in training and racing, and why internal awareness remains one of the most important skills an athlete can develop.
We cover pacing, training zones, effort calibration, common mistakes athletes make with RPE, and how to integrate subjective feedback with power and heart rate for better long-term performance. Wattage tells you what you did, RPE tells you what it cost.
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.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
https://trainright.com/rpe-rating-of-perceived-exertion-in-training-and-racing/https://journals.lww.com/nsca-jscr/abstract/2001/02000/a_new_approach_to_monitoring_exercise_training.19.aspx?utm_source=chatgpt.comhttps://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2017.00612/full?utm_source=researchgate.net&utm_medium=articlehttps://pmc.ncbi.nlm.nih.gov/articles/PMC10422765/?utm_source=chatgpt.comhttps://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2024.1341972/full?utm_source=chatgpt.comhttps://support.trainerroad.com/hc/en-us/articles/360021324932-RPE-Key-Explained -
Recovery isn’t just about what happens right after training, it’s about all the little things between sessions that add up. In this episode, CTS Coach Adam Pulford breaks down the habits that quietly interfere with adaptation and leave athletes carrying more fatigue than they realize.
We cover sleep, fueling, easy day intensity, stress management, post-workout recovery, and why the basics matter far more than expensive recovery gadgets or trends.
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.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
Recovery Podcast with Christie Aschwandan: https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000722793917 The Power of Habit by Charles Duhigg: https://charlesduhigg.com/the-power-of-habit/Loving What Is by Byron Katie: https://thework.com/loving-what-is-revised-edition/Atomic Habits by James Clear: https://jamesclear.com/atomic-habitsSport Psychologist: Dr Justin Ross: https://trainright.com/mental-health-skills-sports-performance-justin-ross/https://www.drjustinross.com/Recovery Window & Nutrient Timing: https://pmc.ncbi.nlm.nih.gov/articles/PMC3577439/https://www.mysportscience.com/post/2015/06/30/nutrition-and-acute-recoveryInfrared Sauna; Marginal Gains: https://pmc.ncbi.nlm.nih.gov/articles/PMC10286597/ -
Quality training is often reduced to intensity, but that’s only part of the picture. In this episode, CTS Coach Adam Pulford breaks down what high-quality training actually looks like and why it’s often misunderstood.
We cover the three pillars of high-quality training: the process, the result, and yes, the FUN! You’ll learn why pushing harder isn’t the answer, how to close the intention–execution gap, and how to structure rides that actually move your fitness forward.
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.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
https://journals.humankinetics.com/view/journals/ijspp/18/5/article-p557.xmlAlex Hutchinson Interview: https://trainright.com/elastic-limits-human-performance-alex-hutchinson/ -
Most athletes focus on how strong they are when fresh. But performance is defined by what holds up as fatigue accumulates.
In this episode, we break down durability: what it is, how to measure it through fatigue resistance, and why it’s one of the most overlooked performance variables in endurance sport.
We also cover how to train it effectively so you can maintain power, make better decisions late in races, and perform when it matters most.
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.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
Trainright.comDurability as an independent parameter of endurance performance in cycling - PMCDurability as an index of endurance exercise performance: Methodological considerations - PMC82. HOW TO TRAIN DURABILITY? - Knowledgeiswatt EnglishFatigue Resistance or Durability in Cycling: Tests & Training Tips — High North PerformanceRace Stronger, Longer: How to Build Fatigue ResistanceWhy Every Masters Cyclist Should Test Durability (Not Just FTP) -
Training alone might feel productive, but it’s not always the most effective way to improve. In this episode, CTS Coach Adam Pulford explores the concept of social facilitation and how training with others can enhance performance, motivation, and skill development.
We also cover when group rides can backfire, how to find the right balance between solo and group training, and how to structure your week to get the most out of both.
CTS Camp Schedule: https://trainright.com/camps/
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
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.
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
Social Facilitation Theory In PsychologyMihály Csíkszentmihályi:Book: Flow: The Psychology of Optimal Experience: Csikszentmihalyi, Mihaly: 8580001046242: Amazon.com: BooksOnline PDF: Mihaly-Csikszentmihalyi-Flow.pdfConcept: Mihály Csíkszentmihályi: The Father of FlowOnline Audio Book: Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi · Audiobook previewBrad Huff & Project Dudeman:https://www.tulsatough.com/project-dudemanhttps://www.bikereg.com/project-dudemanhttps://tulsaflyer.org/2026/04/02/culture/post/project-dudeman-cycling-tulsa/Bike Clubs | Bike Rides Near Me | USA Cycling:https://usacycling.sport80.com/public/widget/1 -
Zone 2 training has become increasingly complicated, with subzones like 2a, 2b, and even 2c being thrown around. But does any of that actually improve your training?
In this episode, we break down what Zone 2 really is, why most of this added complexity is unnecessary, and how to organize your endurance training more effectively. The goal is simple: build aerobic fitness without overthinking it. When it comes to endurance, simplicity done consistently beats complexity every time.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
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.
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
Trainright.comCycling Power Zones ExplainedCycling Training Zones: A Detailed Guide — High North PerformanceTrainright Guide to Heart Rate Training for Cycling - CTS Cycling Power Zones: Training Zones Explained - TrainerRoad Bloghttps://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000700902926 -
Most cyclists think they need more volume or more power to improve. Coach Adam Pulford explains why that’s not always the case and how training density (doing the same work with less recovery) is one of the most effective ways to build durability, increase repeatability, and break through performance plateaus.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
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.
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
What Training Density Is and Why It Matters for Time-Crunched Cyclists Durability and repeatability of professional cyclists during a Grand TourFatigue Resistance or Durability in Cycling: Tests & Training Tips — High North Performance -
If you're fueling with high carbs during training and worrying about diabetes, weight gain, or gut issues, this episode will change how you think about sugar. Coach Adam Pulford breaks down why your body handles carbohydrates completely differently during exercise than at rest, clears up one of the biggest nutrition myths in endurance sports, and gives you a simple, practical fueling framework so you can stop being afraid of carbs and start performing at your best.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
RESOURCES
Gut Training for Athletes:https://pubmed.ncbi.nlm.nih.gov/28332114/https://www.gssiweb.org/docs/default-source/sse-docs/jeukendrup_sse_178.pdf?sfvrsn=2https://www.mysportscience.com/post/2017/03/25/training-the-gut-for-athletesGut Training & Microbiome:Can the gut microbiota be trained?Stephanie Howe:Stephanie Howe - CTS Ultrarunning Coachhttps://www.instagram.com/p/B76N6l7Bw8k/?hl=en&img_index=1About – Stephanie HoweASK A QUESTION FOR A FUTURE PODCAST HERE
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, YouTube, or on your favorite podcast platform
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/ -
Most cyclists think a massive amount of Zone 2 training is the secret to a bigger aerobic engine, but it's only part of the story. Coach Adam Pulford breaks down two workouts he uses with his athletes, from ProTour riders to time-crunched amateurs, to push aerobic fitness to the next level.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
RESOURCES
Cycling’s Latest Trend: Structured Zone 2 IntervalsZone 2 Training to Improve Aerobic Endurance and Fat Burning - CTSASK A QUESTION FOR A FUTURE PODCAST HERE
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
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/ -
Zone 2 intervals are trending across pro pelotons and training apps, but are they actually superior to steady endurance riding, or just a complicated solution to a simple problem? Coach Adam Pulford breaks down the science, shares real athlete data, and gives you an honest answer on whether structured Zone 2 intervals are worth your time.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
RESOURCES
Cycling’s Latest Trend: Structured Zone 2 IntervalsZone 2 Training to Improve Aerobic Endurance and Fat Burning - CTSASK A QUESTION FOR A FUTURE PODCAST HERE
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
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/ -
Struggling to fit training into your busy life? Coach Adam Pulford breaks down a simple weekly framework that helps time-crunched cyclists build real fitness — without burning out or blowing up their schedule.
Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
RESOURCES
Time-Crunched? Here’s the Training Week Framework That WorksHow to Build a Strong Week of Your Cycling Training Plan - Chris CarmichaelASK A QUESTION FOR A FUTURE PODCAST HERE
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
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete -
OVERVIEW
Cyclists almost always report a discrepancy between the power output and/or perceived exertion between indoor and outdoor cycling. Typically, this means struggling to achieve the same power output indoors than can be achieved outdoors for common workouts like FTP intervals or VO2 max efforts. Even easier Zone 2 rides can have higher RPE values (i.e., feel harder) indoors compared to outdoors. In Episode 294 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford reveals why indoor cycling feels harder, how you can narrow the gap between indoor and outdoor performance, and whether you should use different power training zones indoors vs outdoors.TOPICS COVERED
Why indoor cycling feels harder than outdoor ridingWhich types of cycling workouts are affected more by moving indoorsHow to narrow the gap between indoor and outdoor performanceWhen to make different indoor and outdoor power training zonesRESOURCES
Indoor vs Outdoor Power ExplainedKnowledge is Watt: https://www.instagram.com/knowledgeiswatt/
- Indoor vs Outdoor Power post Can a Mismatch Between Course Gradient and Resistance Affect Performance When Using ERG Mode in a Zwift Workout?ASK A QUESTION FOR A FUTURE PODCAST
HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete -
OVERVIEW
Should cyclists incorporate VO2 max work year round or focus VO2 max work on only select periods of the year? Coach Adam Pulford tackles this listener question in Episode 293 of "The Time-Crunched Cyclist Podcast". Key ideas include the fact that VO2 max is influenced by training at several different intensities, so you can work on VO2 max without always doing high-intensity intervals. When it comes to high-intensity intervals, Coach Adam provides guidance on scheduling workouts and rest days, provides examples of effective VO2 max interval workouts, and when it makes sense to adjust annual periodization plans to incorporate high intensity intervals at unconventional times of year.TOPICS COVERED
VO2 max is influenced by all training intensitiesWhy you shouldn't train VO2 max intensity all year longHow training intensities work togetherSample Zone 5, high intensity workoutsWhy you should do Zone 5 VO2 work at every two monthsOther ways to build VO2 max off the bikeASK A QUESTION FOR A FUTURE PODCAST
HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete - Show more
