The Time-Crunched Cyclist Podcast by CTS

Topics Covered In This Episode: Factors affecting general travel fatigue Minimizing sleep disruption during international air travel Best transatlantic flight choices for athletes Dealing with jet lag Time required to acclimate to eastward or westward travel How to get circadian rhythm back on track once you've arrived Host Bio: Corrine Malcolm has been a CTS Coach for more than 5 years and h...

TOPICS COVERED IN THIS EPISODE What to do differently once you've been training for a while. The value of cycling skills work - even at the Women's WorldTour level How recovery and doing less off the bike makes you faster on the bike Perspectives athletes can change that lead to improved performance. Race day tactics when you have teammates - and when you don't!  GUEST Host and CTS...

Topics Covered In This Episode: Thoughts that keep people from feeling confident Self-efficacy vs. self confidence The power and benefit of staying in the moment The value of writing down instances of achievement and great effort The confidence pitfall of taking on too much Why self-compassion is essential for ultraendurance athletes Guest Bio: Neal Palles is a CTS ultrarunning coach who holds dua...

TOPICS COVERED IN THIS EPISODE The multiple meanings of "getting faster" in cycling The role of annual training volume in progression Fueling for speed The benefits of doing something new and doing nothing at all Why patience is essential for long-term improvement GUEST Host and CTS Coach Adam Pulford is joined by Sam Boardman, a professional cyclist on the powerhouse L39ion of Los Angel...

TOPICS COVERED IN THIS EPISODE How to train for mountainous ultras when you live in flat regions Altitude tents vs. fundamental aerobic training Using local features to replicate vertical gain/loss from your event The advantage of using rating of perceived exertion (RPE) to prepare for varying terrain GUEST In this episode, host and CTS Coach Corrine Malcolm is joined by CTS Ultrarunning Coach Cli...

TOPICS COVERED IN THIS EPISODE Physical and psychological responses to completing a major goal. Three post-event questions to ask yourself Planning ahead to mitigate the post-event funk. Distinguishing post-race funk from overtraining Managing family expectations during post-event period Practical examples from iconic events:  Cape Epic  Leadville 100 MTB La Ruta de los Conquistadores GUESTS In th...

TOPICS COVERED IN THIS EPISODE - How gastric distress happens - Gut bacteria and your health - The link between your gut biome and ultramarathon performance - Tips and strategies to promote a healthy gut microbiome - The protective effects of probiotics for athletes GUESTS In this episode, Corrine Malcolm is joined by Dr. Greg Grosicki and Dr Jamie Pugh, two eminent researchers in the field of gas...

Topics Covered In This Episode: When is a good time to test FTP? When should you NOT test your FTP? How do you know an unscheduled FTP test is warranted? How much of an FTP change (+ or -) is necessary before changing FTP values used for training ranges? What to do with your new FTP number. Show Links: Podcast - How To Improve Your Cycling FTP (Functional Threshold Power) Article - FTP Tests: How...

Topics Covered In This Episode: Pros and cons of setting pacing goals in goal races Aid station strategies that saved serious time Heat management strategies that really worked What support crews did well and can do better to help runners reach the finish Guests Host Corrine Malcolm is joined by three CTS Ultrarunning Coaches to break down what they and their athletes experienced during the 2022 W...

Topics Covered In This Episode: What cyclists get wrong about Normalized Power Setting your training zones correctly How Normalized Power and Average Power compare How to use kilojoules to measure your workload and plan out your fueling strategy Show Links: How Normalized Power Works: https://help.trainingpeaks.com/hc/en-us/articles/218243287-Why-is-my-normalized-power-lower-than-my-average-power...

Topics Covered In This Episode: The benefits of running with poles Factors to consider when choosing whether or not to use poles How to properly size your running poles How to incorporate trekking poles in your training Common mistakes athletes make when using poles Guest Bio Adam St. Pierre is a former CTS Expert Ultrarunning Coach who has participated in and coached athletes for some of the bigg...

Topics Covered In This Episode: What is time to exhaustion (TTE)? How does TTE relate to FTP? Intensive vs. extensive training and how to decide which to focus on How to measure FTP and TTE Show Links: Podcast - How To Improve Your Cycling FTP (Functional Threshold Power) Article - FTP Tests: How to perform 20-Minute, 8-Minute, and Ramp Tests WKO5 software: https://www.trainingpeaks.com/wko5/ List...

Topics Covered In This Episode: How does exercise make your exposure to pollution worse? Health effects vs. performance effects of air pollution. Which pollutants are more harmful to athletes during exercise? How and when to adapt workouts due to poor air quality. Mask or no mask during exercise on days with poor air quality? Guest: Dr. Michael Koehle, MD, PhD, is an Assistant Professor in both th...

Topics Covered In This Episode: How is CTL calculated? The difference between fitness and CTL What's missing from the CTL metric How to interpret CTL What are typical CTL scores for different athletes Additional metrics you should be tracking to measure performance gains Show Links: See a chart of target CTL scores here Podcast Episode: How To Improve Your Cycling FTP Podcast Episode: How To...

Topics Covered In This Episode: How to choose a good pacer The key crew roles Common mistakes runners make with crews and pacers Planning for things to go wrong Guest: 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 has completed 32 100 mile races, including 10 finishes at the Western...

Topics Covered In This Episode: Deciding when you should climb out of the saddle 3 factors to consider The main benefits The science behind climbing out of the saddle Proper technique Downsides to climbing out of the saddle Tips for training indoors Guest: Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has a master's degree in exe...

Topics Covered In This Episode: Mental health trends in ultra endurance athletes Jill Colangelo's thesis: Prevalence and Type of Psychopathology in Ultra Endurance Athletes The glamorization of high-volume training Understanding your motivation to train and pursue longer and harder challenges Where to turn to for mental health support Guest Bio: Jill Colangelo is a writer and researcher who s...

Topics Covered In This Episode: The benefits of recovery What's the best way to structure your recovery Physiologically what's happening during recovery Are there ways to improve and accelerate recovery? Show Links: CTS Coach Nina Laughlin Bio - https://trainright.com/coaches/nina-laughlin/ CTS Coach Reid Beloni Bio - https://trainright.com/coaches/reid-beloni/ Listen to the episode on A...

Topics Covered In This Episode: Tips for first-time ultrarunners Getting perspective on your training Krissy Moehl's book Running Your First Ultra - 2nd Edition Mentorship in trail and ultrarunning Female-specific training considerations Guest: Krissy Moehl is a  professional ultrarunner for Patagonia, author of Running Your First Ultra - 2nd Edition , and the race director for the Chuckanut...

Topics Covered In This Episode: What is CBD? How is it derived from cannabis plants? What athletes need to be aware of regarding the current stance from USADA and WADA What are the science-backed benefits, if any, of using CBD? What are the potential adverse effects? What does regulation in the CBD industry look like? Are there best use practices endurance athletes should consider? Guests: Joanna...

Topics Covered In This Episode: Where athletes go wrong in planning their season Avoiding needless suffering in ultras How to approach B and C priority races Common mistakes with tapers and rest days Falling into the trap of more Guests: CTS Ultrarunning Coaches Ryne Anderson and Nicole Rasmussen join Corrine Malcolm in today's episode. Guest Links: Ryne Anderson: https://trainright.com/coach...

Topics Covered In This Episode: Developing psychological flexibility Performance psychology principles Common flow state disruptors Disordered eating patterns in endurance athletes Foundational skills and high-performance mindset Podcast Part 1 Episode Link: https://trainright.com/why-mental-health-matters-to-athletes-with-dr-justin-ross/ Guest Bio: Dr. Justin Ross is a licensed clinical psycholog...

Topics Covered In This Episode: How ultrarunners should decide if they should include strength training What are the benefits of including strength training in your plan What's the minimum effective strength training volume? How strength training programming should change throughout the season The biggest mistakes ultrarunners make with strength training Guest Bio: Sarah Scozzaro is a CTS Coa...

Topics Covered In This Episode: Cultivating mental health Concepts for a model of resiliency Skills that help improve performance through mental health Guest Bio: Dr. Justin Ross is a licensed clinical psychologist specializing in athlete mental health and performance – addressing issues such as anxiety, depression, disordered eating, insomnia, and stress to developing high-performance sport psych...

T opics Covered In This Episode: Jason climbed 100 peaks non-stop for his 100th FKT: the Washington Bulgers (100 highest peaks in Washington State) How to approach daunting challenges Tactics for staying in the moment Dealing with unpredictability and low points Behind the story of the upcoming film Journey to 100 Guest Bio: Jason Hardrath is an Oregon school teacher, adventure athlete, and the fi...