The Time-Crunched Cyclist Podcast by CTS

OVERVIEW 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. TOPICS COVERED Common pre-season training mistakes  Skill and technique mistakes in training What to look for in a cyclocross training group Work/lif...

OVERVIEW 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 ou...

OVERVIEW 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 COVERED How to start post-event recovery Week 2 of post-event recovery Week 3 of post-event recovery How you know you're ready again Question 2: Key Metrics to Track for Training? 3 broad areas to fo...

OVERVIEW 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 COVERED  Intro Intensifying training to add speed and power Key workouts for aerobic glycolysis Progression of workouts for improving aerobic glycolysis ASK A QUESTION FOR A FUTURE PODCAST HOST Adam Pulford has been a CTS Coach for...

OVERVIEW 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 COVERED Quick Answers to Listener Questions Benefits of short sessions of Zone 2 training Block training for Super Time-Crunched Cyclists Threshold workout example Training plans with 2-3 workouts per week Annual periodization plan for...

IN THIS EPISODE Carbohydrates and durability What are Critical Power and W Prime Research review: Critical Power at rested vs. fatigued state with CHO Fueling for increased durability Fueling by percentage of hourly expenditure Nutrition timing and periodization LINKS https://knowledgeiswatt.substack.com/ https://www.instagram.com/knowledgeiswatt/ https://x.com/knowledgeiswatt ASK A QUESTION FOR A...

IN THIS EPISODE Durability and Fatigue Resistance Testing Protocols Does everyone benefit from durability training? Independence of VO2 and durability Training development for shorter distance athlete Durability for long gravel, road, and MTB racers Emerging research on training strategies  LINKS https://knowledgeiswatt.substack.com/ https://www.instagram.com/knowledgeiswatt/ https://x.com/knowled...

IN THIS EPISODE Peak Fat Oxidation and FatMax Fax oxidation effect on fatigue resistance Effects of sex and fitness on peak fat oxidation Training with low and high carbohydrate availability Optimizing fat oxidation for Time-Crunched Cyclists Zone 2 training benefits beyond fat oxidation LINKS https://knowledgeiswatt.substack.com/ https://www.instagram.com/knowledgeiswatt/ https://x.com/knowledgei...

In Part 2 of our conversation with legendary coach Joe Friel, Adam and Joe discuss four key topics around training for older athletes: Consistency, Intensity, Motivation, and Habits. IN THIS EPISODE  4 Takeaways for Older Athletes The Value of Consistency The only 3 things an athlete can focus on Intensity - balancing hard days and easy days "Recovery on Demand"  Motivation changes for o...

Unlock the secrets to maintaining peak performance at any age with our special guest, Joe Friel, the mastermind behind "The Cyclist's Training Bible" and "Fast After 50." Joe delves into the crucial role of anabolic hormones and their impact on athletic performance. Discover how a long-term dedication to training can help maintain higher hormone levels and slow the decline...

IN THIS EPISODE Role of electrolytes in the body Do we need sodium in sports drinks for performance? Why is sodium in sports drinks? Do we need sodium in sports drinks for 1-3 hour events, or only longer events? The role of electrolytes in cramping Sodium testing Pre-exercise sodium intake Sodium loading for fluid retention before specific events Sodium bicarbonate LINKS -Podcast: Fueling Enduranc...

Join Coach Adam Pulford and Dr. Alan McCubbin, a sports dietitian from Monash University, to unpack the complexities of hydration, particularly for those balancing tight schedules. We discuss the essential strategies for pre-exercise hydration, managing fluid loss during workouts, and effective rehydration post-exercise. We also tackle the debate on whether to drink based on thirst or follow a pre...

IN THIS EPISODE Defining Fatigue Resistance and Durability What Durability looks like in your training data Physical tests for durability and fatigue resistance Fatigue resistance training workouts When to schedule durability and fatigue resistance training  LINKS -  Knowledge is Watt: Fatigue Resistance and Durability - Durability not related to VO2 or FTP - The New Science of “Fatigue Resistance...

IN THIS EPISODE Learn how to use kilojoules to quantify work rates and total work achieved, set fueling goals, and achieve weight loss goals.  What is a kilojoule? How kJs are used in training and racing Fatigue resistance and durability Basing energy intake during rides as a percentage of hourly kJ Tracking kJ for weight management/loss goals  LINKS - Energy Expenditure: Calories, Kilojoules and...

IN THIS EPISODE Question: Is one long ride better than two shorter ones? 3 Strategies for Double Days When to use double days Are Double Days always good/better? Risks associated with Double Days Is a double day better than a single long ride? LINKS - Benefits and Risks of Two-a-Day Training for Cyclists - Two Shorter Rides or One Really Long Ride: Which is better for training? - Do's and Don...

IN THIS EPISODE Question 1: Should I add potassium to my sports drink? Natriuresis from overconsumption of potassium Question 2: How can I keep my job and get enough recovery while training as a Time-Crunched Cyclist? How to recover well when you have limited time for recovery 4 Steps to scheduling sleep, rest between workouts, training intensity, and training volume. ASK A QUESTION FOR A FUTURE P...

IN THIS EPISODE Question 1: How to incorporate Zwift racing into a Time-Crunched Cyclist's training plan? Three priorities for including Zwift races in your training plan Training schedule examples with Zwift races included Question 2: How can I incorporate a rowing ergometer into my cycling training Using variety to improve training consistency Workout examples for rowing machine  ASK A QUES...

Unlock the secrets of sports nutrition as we explore the often-confused sugars—glucose and dextrose—with insights from nutrition expert Kristen Arnold, MS, RDN, CSSD. Then we'll delve deeper into the world of maltodextrin and learn how mixing carbohydrate sources can drastically enhance your athletic performance. As a bonus, we'll provide Kristen's recipe for a homemade sports drink...

In Episode 195, we answer a listener question about using power, heart rate, rate of perceived exertion and the talk test to gauge if you're hitting your Zone 2 or creeping out of it. CTS Coach and physiologist Renee Eastman talks with Host Adam Pulford about which metrics to prioritize during specific training rides. They also discuss aerobic decoupling and the ways that changes in relations...

Topics Covered In This Episode:  Why shorter cranks and narrower bars? Determining the right road, gravel, MTB handlebar width Recommendations for amateur and time-crunched cyclists What is crank length and why it matters Benefits of shorter cranks Should cranks on all your bikes be the same length? Bonus: How do you choose a good saddle? Guest: Renee Eastman is a CTS Premier Level Coach and has b...

Questions/Topics Covered In This Episode: Strategy #1: General fitness, picking from a "workout buffet" Strategy #2: Performance training, specific duration/workout goals Threshold workouts: ~30-60min of Time in Zone (TiZ), 8-60min interval durations, 2:1 work to rest ratios, 91-105% FTP, RPE: 7-8, extensive or intensive  VO2 Max Workouts: 10-25min of Time in Zone, 1.5-5min interval dura...

The pros are eating 120 grams of carbohydrate per hour in some races and hard training sessions. Should you consume that much? Would you perform better if you did? In Episode 192 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweat Science columnist Alex Hutchinson joins Host Adam Pulford to discuss the latest trend toward super-high carbohydrate intakes during exercise.  Topics in...

In Episode 191 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweatscience columnist Alex Hutchinson joins Host Adam Pulford to discuss the keys to long term success as an athlete. In particular, they draw on skills acquisition research from Mark Williams of the Institute of Human and Machine Cognition in Florida and Nicola Hodges of the University of British Columbia.  5 Keys to Lo...

Questions/Topics Covered In This Episode: How much difference will it make if I train on a heavy bike and race on a light bike Why Total System Weight matters Cheapest way to lower total system weight How do I know if I've maxed out my Functional Threshold Power? Have you maxed out training volume or intensity? How to lengthen rides and use mini-camps What to do when you can't add more t...

In Episode 189 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweatscience columnist Alex Hutchinson joins Host Adam Pulford to discuss the details that separate crappy training from high-quality training. Whether you're balancing your passion for cycling with a demanding schedule or aiming to refine your training routine, this conversation offers invaluable insights into achie...