The Time-Crunched Cyclist Podcast by CTS

Topics Covered In This Episode: How much can you increase your FTP in one season Rate of perceived exertion Why do we have training zones Should you use wearable technology like Whoop or Oura Ring Nils van der Poel: thoughts on his training methodology Guest Bio: Kolie Moore coaches professional, elite, and amateur athletes of all disciplines at all levels. He’s consulted for World Tour teams, wor...

Topics Covered In This Episode: What is FASTR? Early identification and interventions to prevent injury and identify ways to optimize performance in female athletes How the research from the FASTR program will apply to athletes, coaches, and parents of young athletes Guests: Our guests today are Dr. Megan Roche and Dr. Emily Kraus. Dr. Roche has a medical degree from Stanford University but is now...

Topics Covered In This Episode: Thinking outside the box when it comes to training phases Load vs. stress vs. strain How to build fatigue resistance Why consistency is so important The limitations of training stress score Athlete gap analysis Using strength training to build durability Guest Bio: Mikael Eriksson is the Founder and Head Coach of Scientific Triathlon, which he started as a blog in 2...

Topics Covered In This Episode: Developing risk tolerance, vulnerability, and patience The relationship between outcomes and your process Getting through the plateaus in progress Returning to failures Reframing success and failure Abby's John Muir Trail FKT attempts Guest Bio: Abby Hall is a CTS Athlete and professional trail and ultrarunner for the Adidas Terrex team. Abby is also a talented...

Topics Covered In This Episode: Developing a training strategy Chronological age vs training age 3 key tips for masters athletes to focus on Building back after a serious injury The important factors to consider beyond just training data The different ways in which masters athletes may need to train Deciding when you should push forward with training or rest Common traits of older athletes who are...

Topics Covered In This Episode: The psychology of masters athletes Psychological flexibility vs. mental toughness "Pushing away paper" exercise Developing self-awareness Guest Bio: Neal Palles is a CTS ultrarunning coach who holds dual master's degrees in Social Work and Applied Sports Psychology, and is a Licensed Psychotherapist and Sports Performance Specialist. Episode Links: We...

Topics Covered In This Episode: What is base training and why is it important? What intensity should your base training be performed at? Adaptations that occur in the body during base training How to know when to move on from base training Nutrition changes during base training Training on flat vs. hilly terrain Indoor vs. outdoor workouts Guest Bio: Kolie Moore coaches professional, elite, and am...

Topics covered in this episode: What new sections have been added to the second edition of the book What content has been revised and updated from the first edition An inside look at the book creation and scientific review process The evolution of ultrarunning training over the years A sample interview from the audio version of the book with biomechanist, Wouter Hoogkamer Guest Bio: Jason Koop is...

Topics covered in this episode: Developing patience in pursuing goals Balancing short term and long term changes Mastering skills through teaching Tackling taboo topics in endurance sports The importance of community Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform

Topics covered in this episode: The impressive feats Paralympic cyclists are accomplishing Understanding the different Paralympic classifications How we can grow the awareness around the Paralympic Games Guest Bio - Jim Lehman: Jim Lehman has been a CTS Coach since 2000 and served as a National Team Coach for the US Para-cycling team, including working as a coach for the 2004, 2008, 2016, and 2022...

Topics covered in this episode: Planning out race logistics Determining how best to prepare for Western States Preparing for the unique demands of the event Key Western States course insights Choosing appropriate build-up races Guest Bio: Andy Jones-Wilkins, known as AJW, is an ultrarunner and CTS Coach who first began running ultramarathons in 1992. AJW ran his first 100 miler in 2000 and to date...

Topics covered in this episode: What are betalains? What are the physiological effects of betalains? Performance benefits highlighted in studies from betalain supplementation The latest insights on phytochemicals Social Links: Website: http://www.sur.co Instagram: http://www.instagram.com/surphyto Facebook: http://www.facebook.com/surphyto Twitter: http://www.twitter.com/surphyto Strava Club: http...

Topics covered in this episode: Misconceptions about working with a registered dietitian How can you refocus on intuitive eating? The relationship between trauma and disordered eating Why food is more than just fuel Guest Bio: Maria is a registered dietitian nutritionist (RDN) and a Washington State certified dietitian-nutritionist (CDN) with a Master of Science degree in Human Nutrition and Food...

Topics Covered In This Episode: Developing a positive, lifelong relationship with running Addressing food and body image issues Navigating puberty, mental health, eating disorders, and the pressures of competitive running Guest Bio - Elizabeth W. Carey: Elizabeth Carey is a writer, author, and running coach. Her work has been published in The New York Times, Runner’s World, PodiumRunner, Women’s R...

Topics Covered In This Episode: What is continuous glucose monitoring? The use cases for continuous glucose monitoring How your blood glucose fluctuates throughout the day Learning how different foods can affect glucose levels and performance How a warmup can affect glucose levels The questions that still need to be answered about glucose levels and performance About SuperSapiens: Supersapiens is...

Topics covered in this episode: The mental side of ultrarunning Understanding your "why" behind ultrarunning Aligning your training with your values How to focus on the process The three sports psychology goals Tips for dealing with stress and pressure How to salvage a race when everything goes sideways Guest Bio: Addie Bracy is the author of Mental Training For Ultrarunning, a professio...

Topics covered in this episode: What is anaerobic capacity? Understanding functional reserve capacity How to structure intervals to improve anaerobic capacity What is Pmax? Intensive and extensive functional reserve capacity intervals How to plan your intervals Factors to consider before including these high-intensity intervals in your training Listen to the episode on Apple Podcasts , Spotify , S...

Topics covered in this episode: Getting beyond a DNF Keeping the big picture in perspective Uncovering motivations that will lead to your success Setting A, B, and C goals How to diagnose whether you should continue or DNF? Understanding the difference between hurt and hurting? How to evaluate what went wrong during your race Guest Bio: Chantelle Robitaille is a CTS Coach, ultrarunner, and the CTS...

Topics covered in this episode: What is VO2 max? How much can you increase VO2 max? What type of intervals you should use to influence VO2 max Extensive vs intensive training Example VO2 max training weeks Common mistakes athletes make with VO2 max intervals When in the season to build your VO2 max Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite...

T opics Covered In This Episode: Fueling ultra-endurance cycling and running events Identifying the performance elements of your event Altering nutrition during the hard and easy portions of races Training your gut Common nutrition mistakes athletes make Nutrition beyond the 6-hour mark in events Dealing with GI issues The causes of cramping Listen to the episode on Apple Podcasts , Spotify , Stit...

About This Episode: In this week’s episode, Adam Pulford interviews pro cyclist and CTS Athlete Alison Tetrick. Adam and Alison discuss her experience taking on her first mountain bike race at the Leadville Trail 100 MTB, and the key lessons learned from preparing for and racing the iconic event.  Episode Highlights: Transitioning from road and gravel events to a mountain bike race Overcoming obst...

Topics Covered In This Episode: How to approach an off-season after a season of racing How to use micro rests during the season Getting at the "Why" behind your goal How to use training races to prepare for A races Guest Bio – John Fitzgerald: John Fitzgerald was the first ultrarunning-specific coach hire at CTS in 2016 and began coaching professionally in 2013. John coaches beginners to...

The concept of a “Threshold” has many nuanced forms and definitions in the world of physiology. There’s Lactate Threshold, Onsite of Blood Lactate Accumulation, Ventilatory Threshold, Critical Power, Anaerobic Threshold, Functional Threshold Power – the list goes on – and we can apply many of these terms to not only cycling, but running, swimming, any other endurance sports as well. It can all be...

About this episode: In this week’s episode, Corrine Malcolm interviews Nikki Buurma, DPT on some of the questions that have gone through every runner's mind. Nikki debunks some myths surrounding runner’s knees, shin splints, and stretching.  Episode Highlights: Why you should have a physical therapist on deck to help with injuries early What does a DPT say about foam rolling versus stretching...

Topics covered in this episode: Poor sleep Poor hydration Poor nutrition No taper Train too much with Data Train too much with emotion Start too hard Athletes don’t know their equipment Athletes don’t tell their coach the important stuff Too much stress on a particular day vs not enough focus for the year Guest Bio – Jane Marshall: Jane Marshall is a CTS Pro Coach with CTS who has coached athletes...