The Time-Crunched Cyclist Podcast by CTS

Key topics in this episode: Scheduling workouts between cyclocross races. Skills practice routines and tips for pre-season and during season. Race-and-recovery planning for a multi-week cyclocross series Tapering for major cyclocross goal events Key workouts for cyclocross racers Guest Jim Lehman was one of the original CTS Coaches and been designing training camps for more than 20 years. One of t...

Key topics in this episode: How is cyclocross periodization different from road/MTB/gravel? When should cyclocross racers do base, build, and preparation periods before cyclocross season? Do amateur and masters racers need 500 training hours per year? What other types of bike races are the best training for cyclocross? Why gravel racing might not be a great training tool for cyclocross racers Gues...

Topics covered in this episode: What creatine is and what it does in the body How much creatine athletes need and when to supplement What types of activity are enhanced by high levels of creatine in the muscles Creatine's influence on the brain: cognition and concussion recovery  Drawbacks to creatine supplementation Creatine for vegan and vegetarian athletes Importance of creatine + strength...

Topics covered in this episode: What is Beta-Alanine? How beta-alanine improves athletic performance (with or without supplementation) The types of performances that may be improved by increasing the amount of beta-alanine in your body. How much beta-alanine adult athletes should consume, in what form, and over what period of time. ASK A QUESTION FOR A FUTURE PODCAST Guest: Nicole Rubenstein Nicol...

Topics covered in this episode: What is Block Training? Block training vs. Polarized Training Why focusing training stimulus on back-to-back days is effective Block training for time-rich vs. time-crunched cyclists 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 participated in and coached hundreds...

Topics covered in this episode: What is heart rate variability? What's the most accurate and seamless way to measure HRV? When should you measure HRV,  overnight vs. morning? What decisions can you or should you make based on HRV? How much data is necessary before HRV becomes a useful tool for an individual athlete? ASK A QUESTION FOR A FUTURE PODCAST Guest: Jason Koop Jason Koop is the Head...

Topics covered in this episode: How motivation changes through the training year Self determination theory: Autonomy, competence, connectedness  Managing Intrinsic vs. extrinsic motivations "Motivation Flexibility" Harmonious passion and obsessive passion Managing a total loss of motivation ASK A QUESTION FOR A FUTURE PODCAST Guest: Colin Izzard Colin graduated from Syracuse University i...

Topics covered in this episode: Where does motivation come from Self determination theory Spectrum of motivation (amotivation, extrinsic, intrinsic) Harmonious passion and obsessive passion Intro to Motivation flexibility Links mentioned: Self Determination Theory: (SDT) https://selfdeterminationtheory.org/ Understanding Motivation & Performance: https://www.fasttalklabs.com/coaching/understan...

Are you ruining your endurance ride by incorporating sprints into your zone 2 training? In this episode of the Time Crunched Cyclist Podcast, Coach Adam explores the science behind aerobic capacity, muscle fiber recruitment, and energy systems as he tackles a listener question about the potential detriment of mixing sprints into endurance rides. Topics covered in this episode: What percentage of i...

Ever noticed that your heart rate drifts up even when your pace or effort level remains steady? Or that your pace and power output drops over time if you're keeping your heart rate steady? In this podcast, host Adam Pulford and Coach Ryne Anderson explore the relationship between cardiac drift, Efficiency Factor, and aerobic decoupling. Further, they'll show you how to use these markers...

Topics covered in this episode: Alison and Mari's favorites for the Tour de France Femmes avec Zwift Where you can catch Mari and Alison covering the TDFF during the race Update on the effects of Alison's recent injuries The training and riding Alison and Mari do around Aspen, Colorado, while covering the TDFF avec Zwift Tips for short (1-2 week) trips to higher elevations with your bike...

Topics covered in this episode: Question #1: How to train in the weekdays between race weekends? Recovery and going into the next race weekend fresh is the top priority One mid-week ride should incorporate intervals similar to the race-prep training you completed before the current racing block Sample weekday schedule included Question #2: Can running be incorporated into Time-Crunched Cyclist tra...

 Do you struggle with optimizing your midweek workouts for better weekend group rides? Coach Adam Pulford explores the nitty-gritty of interval training, distinguishing between steady intervals and on/off intervals. He discusses how to structure your workouts based on your goals - whether it's personal fitness or improved event performance. And when it comes to staying with the group and ridi...

Topics covered in this episode: Defining "quality" in training (Hint: quality training can happen at any intensity) Can you sit in a hot car instead of a sauna for heat training? (Hint: Please don't) Alternative and safe heat acclimation protocols  Why heart rate is not effective for measuring intensity for short efforts Performance markers to use during short (<60 seconds) hard...

Topics covered in this episode: Prioritize fitness before obsessing on tire choice, etc. Training intensity distribution for epic endurance events Why VO2 max matters for ultra events Benefits of building durability through Zone 3/Tempo/Low Threshold work Taper tantrums and going in to the race fresh Train for the technical aspects of adventure races Working on training that can't measured (s...

Topics covered in this episode: What is sodium bicarbonate (baking soda) and what does it have to do with athletic performance? How has bicarb been used to improve performance historically? How athletes can improve performance with bicarb supplementation .   Limitations and value proposition of bicarb supplementation Drawbacks and risks associated with bicarb supplementation What kind of workouts...

Looking to conquer the heat during your next race? Today's episode shares valuable strategies for heat acclimation to help you perform at your best in hot and humid conditions like Ken, who's preparing for an August race in Augusta, Georgia. From saunas and hot baths to steam baths and heat exposure, we've got you covered with a range of techniques for both active and passive heat t...

Key topics in this episode: General nutrition guidelines for endurance cycling Nutrition differences for dynamic vs. steady cycling events (e.g. road/crit vs. gravel/ultraendurance) Fueling and hydration tips for short vs. long vs. ultra distances Roles of intensity, temperature, distance, and technical courses on nutrition and hydration strategies Tips for eating and drinking while riding on unst...

Questions and topics covered in this episode: How can I improve sleep quality and stop waking up multiple times per night Can I split a 4-hour ride into two 2-hour rides or should I keep it one long ride How can I increase flexibility in my low back and hips for improved bike fit Do the principles of training density apply outside of cycling-specific training? ASK A QUESTION FOR A FUTURE PODCAST H...

Key topics in this episode: What is a Zone 2 plateau? What's happening when CTL and Ramp Rate flatten? How long does it take for a Zone 2 plateau to develop? What to do once you plateau from Zone 2 training? 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 participated in and coached hundreds o...

Key topics in this episode: What are the meaningful differences, from a training perspective, between gravel and road racing? Pacing and effort characteristics between gravel and road racing Nutrition and support differences between gravel and road races Time-Crunched training for road races vs. gravel races Key Time-Crunched Cyclist workouts for developing gravel-specific fitness Key Time-Crunche...

Key topics in this episode: Prioritizing training frequency vs. duration vs. intensity Key workouts for maintaining fitness while traveling Key training zones for preventing loss of aerobic fitness during periods of severely reduced training availability  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&ap...

Key topics in this episode: Focus on fitness and power side of the equation first Train for increasing Functional Threshold Power (FTP) and increased Time to Exhaustion (TTE) Extensive (training to extend efforts) vs. Intensive (training to increase power at an intensity) training Example Workouts ClimbingRepeats: 3x8min with 4 minutes spinning between them. ClimbingRepeats are top end of threshol...

Key topics in this episode: Sleep: the master recovery tool Why you should pause between training and the rest of your day Post-workout nutrition for Time-Crunched Cyclists The value of doing fewer recovery-oriented activities 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 participated in and coac...

Key topics in this episode: Best Practices: Standardize your indoor cycling setup/equipment/apps Get more fans for greater airflow Position screens at normal sightline for outdoor riding position How to align indoor cycling with your training goals. Advantages to indoor cycling that outdoor cycling can't match Examining and fixing the difference between indoor and outdoor power outputs. How i...