The Time-Crunched Cyclist Podcast by CTS

Questions/Topics Covered In This Episode: 00:45 - How can I strength train my legs with less stress on my hips, post surgery? 03:20 - Isometric holds (wall sits) for leg strength 04:52 - Lunge complex for mobility and strength 09:32 - Coming back from surgery, my cardiovascular system is good, but my leg strength needs work. How do I get both back on track? 11:33 - Sample workout for increasing st...

8-Time US National Champion and CTS Coach John Croom is the anaerobic king. His power numbers and FRC (functional reserve capacity) were phenomenal at the height of his career. In this episode of "The Time-Crunched Cyclist Podcast", he reveals the techniques and workouts he uses to help athletes unlock the power of anaerobic capacity for race-winning performance. And anaerobic capacity i...

Episode 186 features a fascinating conversation with CTS Coach John Croom, who defied norms to make the leap from a team sport heavyweight to a professional track cyclist and now an America's Cup sailor with  the American Magic team. This episode chronicles Croom's physical transformation and mental fortitude, providing a goldmine of motivation and insight for heavier cyclists looking to...

Episode 185 of "The Time-Crunched Cyclist Podcast" is a quick one, at just about 11 minutes, but it's packed with great, practical information about checking and confirming your bike fit. Questions in this episode: How often should cyclists redo bike fits? How do you translate bike fit measurements from bike to bike? ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a C...

Topics in This Episode: Recap of "Science of a Great Pedal Stroke" podcast (Episode 183) Why cyclists should train the full range of cadences "Normal" cadence ranges for different types of cycling How to train different cadences (low, high, high + high power) Fast Pedal workout (high cadence, low power) Muscle Tension workout (low cadence, high torque) Power Intervals (high cad...

Key topics in this episode: How power is produced through the pedal stroke The muscle used for producing power on the bike Torque effectiveness and the creation of an effective pedal stroke Synchronizing the top and bottom of your pedal stroke  Resources: Youtube video of this episode  (includes visuals described in audio version) Articles:  Everything to Know About Pedaling to Maximize Your Cycli...

Key topics in this episode: Review of Velocity-Based Training Coach Kellie's process for starting a program Establishing good form When to add speed and load components Keys to building a program Three main movements Designing a weekly program Resources: Kellie Moylan:  Coach Profile: Kellie Moylan - CTS Cycling Coach Articles for Further Research:: Researched Applications of Velocity Based S...

Key topics in this episode: Weightlifting vs. Strength Training How do we develop strength and power in an athlete at the gym? How does Velocity-Based Training (VBT) work? Kellie's "Train fast to be fast" method Resources: Kellie Moylan:  Coach Profile: Kellie Moylan - CTS Cycling Coach Articles for Further Research:: Researched Applications of Velocity Based Strength Training Veloc...

Questions in this episode: How should I incorporate running with primary cycling training plan (without getting injured)? Should high-intensity anaerobic intervals be done year round, even occasionally, or only during event-specific buildup? Addressing the numbering of podcast episodes for easier searching ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a CTS Coach for more than 13...

In Episode 179, CTS Coach Adam Pulford and Ryan Kohler from Fast Talk Labs  dissect the art and science of breathing techniques for cyclists. They discuss ways athletes should be aware of their breathing patterns, how and when to manipulate them, and the pros and cons of breath training techniques and devices for cyclists. Key topics in this episode: What does 'breath work' really mean?...

Prepare to turbocharge your cycling performance and vitality as we team up with physiologist Ryan Kohler to unravel the secrets of VO2 max. Discover how pushing your limits can not only advance your endurance on the bike but also fortify your health for a long and vigorous life. Host Adam Pulford and Ryan Kohler also discuss how to design and execute VO2 max intervals  in your training, and how Ju...

Discover the liberating truth that you can boost your cycling fitness without being shackled by specific goals. For all you goal enthusiasts, fear not. Your goals are worthy of your dedication. But if you don't have big goals right now, embrace the perspective that progress isn't solely powered by ticking off checkboxes. You can and should get started on your training journey - whether f...

Hold onto your handlebars! We're veering off the beaten path with CTS Coach Jason Siegle to explore absurd cycling challenges. He's days away from completing a 120-day challenge to ride a mile for every 100 Instagram followers. He's here to share the highs and lows of his journey, what he's learned, and how absurd challenges can be helpful to other cyclists. Key topics in this...

Learn the art and science of training readiness with Coach Adam Pulford and special guest, CTS Coach Jim Rutberg. Ever wonder if your wearable is telling you the full story about your readiness to train? This episode offers insights into readiness scores, tools like TrainingPeaks and WKO, and your own subjective assessments to truly understand if and when you're ready for substantial training...

Questions Answered In This Episode: Question 1: How to incorporate strenuous skate skiing in with winter cycling training? Question 2: I've mistimed my peak the past two years. When should I start training for goal events in June and July? Question 3: How do CTS Coaches work with athletes with medical conditions, in this case exercise-induced hypertension? Show Links/Resources: Exercise induc...

This episode is also packed with practical advice on how to optimize your training, even when you're up against tight schedules. We delve into what being "time crunched" means and its impact on your training hours. Plus, get an inside scoop on the importance of regular field tests and receive expert tips on how to conduct them properly. So, whether you're looking to improve you...

Amateurs, Masters, and Time-Crunched Cyclists benefit from both strength training and endurance training, but struggle to fit both into limited available time.  Can an athlete successfully train for strength and endurance simultaneously? Do the training stimuli interfere with each other enough to matter? And if you train both concurrently, how should you schedule strength and endurance sessions fo...

Have you ever been puzzled by the intricacies of zone two training? Wondered how it could elevate your cycling performance? Coach Adam Pulford is back and ready to answer listener questions on Zone 2 training. Questions Covered In This Episode: Question 1: Can you just train in Zone 1 and Zone 2 and then go race?  Question 2: If I've done most of my training the past two years in Zones 1 and...

Topics Covered In This Episode: To build base properly, you must ride aerobically (zone 2 & below) You can only build so much base, then you have to move on in tuning your engine (move beyond zone 2, or from foundation to main floor) Your best engine, or house that you build, will be a combination of the intelligent work you do on the bike combined with how much time you actually have to put i...

Want to discover how lab testing can elevate your endurance and performance? Coach Adam Pulford and CTS Premier Coach Renee Eastman are back to demystify the value of lactate, draw comparisons between lab testing and field testing, and examine the performance and health implications of being a sugar burner versus a fat burner. Learn about the potential health and longevity effects of being a sugar...

Get ready to unravel the intricacies of Zone 2, LT1, LT2, lactate threshold, lab testing, and carb/fat oxidation with our head physiologist and CTS Premier Coach, Renee Eastman. This episode promises to change your understanding of how your body functions during rigorous training. You'll learn why lactate isn’t the villain it’s often made out to be, and how it functions as a fuel source. We’l...

Ever wondered why athletes strategically take a break from rigorous training? With Coach Cliff Pittman, we examine the necessity of allowing your body and mind ample recovery time from a full season of training. Cliff and Coach Adam Pulford discuss  how you can set up an effective three-to four-week detraining period that aligns with your lifestyle and training history. The conversation also cover...

Topics covered in this episode: Question 1: How to use Zone 3 training intensity to boost aerobic fitness? Question 2: How to combine strength training with cycling training? Why to lift weights and do hard intervals on the bike on the same day. How to schedule strength, interval, endurance, and recovery days. Recommended weight and rep ranges for Time-Crunched Cyclists What '2-rep reserve&ap...

Key topics in this episode: Quick review of sports drink ingredients  Use cases for high carb drink mixes Temperature-related considerations for high carb drink mixes Kristin's home-made drink mix recipe Recommended brand examples of sport drinks Why there are increased electrolytes in moderate carbohydrate drinks How to transition sports drinks during long training sessions and events When t...

Topics covered in this episode: What are the characteristics of "intensive" vs. "extensive" intervals? What do these two types of intervals do differently for athletes? When should athletes use intensive vs. extensive intervals? ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's pa...