Welcome to a special episode of the Ask a Cycling Coach podcast presented by Trainer Road.

I'm coach Jonathan Lee.

And today we are going to talk about SFR training or low cadence training. It's a tactic that a lot of elite cyclists use in very specific ways, but the research actually isn't conclusive and doesn't fully back it up. So we're going to get into that look at research. But before we do that, it's a super exciting day for us here at Trainor Road because we are starting to leak some information about a really exciting update. It's our

biggest update ever here at Trainer Road. It's called Trainer Road AI. It's 70% more likely to

give you the right workout, which I know that might not mean a whole lot, but basically what it

means is less workouts that feel too intense, less workouts

that feel too easy. Yet at the same time, we're seeing in testing groups and running data,

we're seeing more power PRs and more FTP increases. So it's just better. Now, what it feels like

to use is absolute magic. That's what I've been mentioning over the past year. Our team has

been hard at work, so much work going into this. And there's actually a lot of cool, exciting features that are coming with this, too. Things are going to feel pretty different when you use Train Road, and it's really exciting. So I'm really excited for all that to come up. We're going to be sharing information over the next little bit here as we get closer to launch date. And yeah, I'm just super excited for you to be able to share more info. I'll share a little bit right now, but head over to our Instagram and you can check out some information or go to the Train Road forum or go to the train and road blog and you can see a little bit about it just today. I know what you're thinking. When I say Train Road AI, you're like, well, weren't you guys already using AI? Yes, we're using machine learning for adaptive training. We're going to go, we have a full in-depth podcast that's going to explain a lot of this with Nate that you're really going to enjoy, I think. But I want to explain how it's different. And then also how trainer road AI is different than what seems like how everybody else is using AI these days. So number one, this is going to fully and completely

replace adaptive trends. and road AI is different than what seems like how everybody else is using AI these days.

So number one, this is going to fully and completely replace adaptive training.

And it's using new AI models.

We've trained them from scratch.

We don't leverage at this point, we don't leverage any sort of large language model,

whether that's chat GPT or Claude or Gemini or what have you.

We don't leverage any of those.

We build our own AI models from scratch on our own data set.

And the reason that we do that is we think that there's very specific cycling, coaching,

and performance problems to solve that are really hard for humans to do well.

And training models on like high quality and very

large data sets can actually help all of us have better decision making for our training and

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