Overview
580 Episodes
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:00) Welcome + SFR training overview(00:00:33) TrainerRoad AI announcement(00:02:05) Why TrainerRoad AI ≠ chatbot coaching(00:06:03) What SFR training is(00:09:15) Force vs cadence & muscle fiber recruitment(00:14:16) Why the research is mixed(00:15:18) Study: Low cadence maximal intervals (Paton 2009)(00:18:06) Study: Low cadence climbing & TT transfer(00:19:53) Study: Low cadence HIIT in female cyclists(00:22:21) Studies showing no added benefit(00:26:02) Injury risk & knee stress considerations(00:29:09) When and how to use SFR safely(00:33:08) Key takeaways & final advice In this special episode, Coach Jonathan digs into SFR or low cadence, high torque training, explaining where it came from, why elite cyclists still use it, and why the research around its benefits remains mixed. He walks through the underlying physiology, reviews studies that both support and refute performance gains, and explains why any potential upside appears small, highly context dependent, and often linked to higher intensity work. Coach Jonathan also highlights the real risks, especially knee and joint stress, and offers practical guidance on if, when, and how to experiment with SFR safely, emphasizing that it is a marginal gains tool best suited to base training and never worth compromising power targets or consistency. The episode opens with a major TrainerRoad update, previewing TrainerRoad AI, the company’s biggest release ever, which replaces Adaptive Training with new in house AI models designed to deliver better workout selection, fewer misses, and more FTP and power gains, setting the stage for a new era of data driven coaching. // RESOURCES MENTIONED- TrainerRoad’s Instagram: https://www.instagram.com/thehannahotto - TrainerRoad AI Blog Post: https://www.trainerroad.com/blog/trainerroads-biggest-update-ever-is-coming-%f0%9f%91%80/ - TrainerRoad AI Forum Post: https://www.trainerroad.com/forum/t/trainerroad-s-biggest-update-ever-is-coming/107205/26 - Paton, et al., 2009 Study: https://pubmed.ncbi.nlm.nih.gov/19675486/ - Nimmerichter, et al., 2012 Study: https://pubmed.ncbi.nlm.nih.gov/21479957/ - Hebisz, et al., 2024 Study: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0311833 - Kristoffersen, et al., 2014 Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC3907705/pdf/fphys-05-00034.pdf - Hansen, et al., 2017 Study: https://pubmed.ncbi.nlm.nih.gov/28095074/ - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 25 December 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:01) Welcome!(00:00:29) Which wearable data points matter, and how do you use them?(00:07:03) Hannah’s take on data and wearables(00:10:23) Sleep tracking reality check(00:14:30) HRV/readiness scores(00:19:00) Steps/calories/strain(00:23:19) Continuous glucose monitors(00:25:41) Hydration + sodium(00:31:13) Recap: what’s useful vs. noise(00:33:12) The best “data” you can collect(00:35:58) Indoor training priorities(00:41:59) Fueling indoors(00:45:11) Workout execution hierarchy(00:49:55) Power vs heart rate(00:55:48) Balancing Zwift racing with structured training(00:58:35) How racing can stall fitness(01:05:59) 2026 Lifetime Grand Prix roster In this episode, Hannah and Coach Jonathan dig into the messy middle of wearables and training metrics, what is genuinely useful, what is mostly noise, and how to keep data from hijacking your confidence before you even start a workout. They unpack why metrics like HRV, readiness scores, sleep stages, and body battery style numbers can be wildly inconsistent across devices, and why those numbers work best as retrospective context that confirms what you already feel rather than daily go or no go decision makers. From there, the conversation turns practical, focusing on what actually drives performance, executing the plan, fueling well (especially indoors), and recovering consistently, then using data only if it supports adherence instead of adding friction. They also highlight underrated but far more actionable tools like post ride notes and long term patterns, with a clear warning not to let a watch seal the fate of your day before you have given the workout an honest shot. // RESOURCES MENTIONED- Hannah’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 18 December 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:00) Alex Drops a Big Announcement (0:08:19) Why Threshold Feels Brutal (Even When Fitness Is Up) (0:10:21) The Indoor Setup Fix Most People Miss (Match) (0:11:30) The Hidden Reason You’re Stuck: No Real Cycles (0:18:18) Stop Guessing: Rate Workouts the Right Way (0:24:37) The #1 Endurance Mistake: “Easy” Rides Too Hard (0:36:11) Race Pacing Autopsy: Where It Was Won (and Lost) (0:41:27) Rapid-Fire Answers You’ll Actually Use(0:49:27) Plans for your event (gravel, Zwift racing, touring, more) (0:51:22) “My longest workout is 1:30… is that enough for a long race?” (0:56:23) How many intensity days per week should you do? (0:56:53) “Which plan should I pick?” (custom plan vs presets) (0:57:17) “I don’t want to follow a plan” (how to train without feeling boxed in) (0:58:49) When to add strength training (without wrecking key workouts) (0:59:33) Cross-training: “I also do another sport” (how the plan accounts for it) (1:01:58) Vacation, sickness, missed days: “Will it adjust when life happens?” (1:06:55) Quick edits: swap to a shorter or longer workout on the fly (1:03:58) “I already know my FTP… do I need AI FTP Detection?” (1:05:42) Training outside: how to execute workouts outdoors (1:03:36) “Is this only for serious racers?” (training for fun still works) (1:07:31) “Is it going to be boring?” (how people actually do it) (1:09:08) “What makes TrainerRoad different?” (1:15:14) “Can I talk to someone if I have questions?” (coaches + help) In this episode, Alex Wild and Coach Jonathan break down why your workouts can feel way too hard even when your fitness is improving, and the culprit usually isn’t motivation or toughness, it’s how the week is structured. They unpack an athlete calendar to show how intensity can quietly creep in on “easy” days, why that makes threshold feel brutal, and how better training cycles, real recovery space, and honest post-workout ratings get progress moving again. The final portion turns into a rapid-fire TrainerRoad FAQ, covering every question you could have prior to signing up. // RESOURCES MENTIONED- Alex’s Instagram: https://www.instagram.com/alexwildmtb - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 11 December 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:01) Intro(0:01:29) Offseason reset and avoiding burnout(0:04:02) The “year-long offseason” trap: trying to maintain fitness(0:07:39) Athlete calendar review: big training, no real breaks(0:10:00) Why recovery weeks fail (weekend overreaches)(0:14:30) Reframing rest: creating space for adaptation(0:32:25) Perimenopause training: strength, fueling, flexibility, more recovery(0:48:03) Easy endurance should feel easy (stop “suffering to suffer”)(0:51:57) Fueling focus: carbs and planning hard days (less room for error)(1:04:59) Gift guide begins (budget friendly picks and practical favorites)(1:18:10) Experience gifts, trips, and adventure ideas In this episode, Coach Jonathan sits down with pro cyclist Hannah Otto to break down a common training trap: not respecting rest and recovery. They talk through the mindset side of recovery, why many athletes never fully bounce back when they keep stacking “productive” weeks without real space, and how weekend overreaches can quietly derail an entire training block. The conversation also covers choosing bucket list events that keep training fun and sustainable, plus practical considerations for perimenopause training including strength work, fueling, flexibility, and the need for more recovery. // RESOURCES MENTIONED- Hannah’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 4 December 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:00) Intro – Ruth Holcomb on Balancing School, Training and Big Goals (0:14:42) Coaching Young Riders – Avoiding Burnout and Keeping Cycling Fun (0:25:37) How Ruth Learned to Pace Long Races vs Short, Punchy Efforts (0:27:16) Race File Analysis – Why This Athlete Is Blowing Up Mid-Race (0:30:40) Understanding “Matches” – How Every Spike Hurts Late Performance (0:33:01) How Lower Threshold Riders Should Pace Cyclocross Starts (0:40:43) Peaking, Rest and Why You Only Get Faster When You Recover (1:10:31) Warming Up the Right Way – Avoiding the “Cooked Before the Start” Trap Pro cyclist Ruth Holcomb joins Coach Jonathan to talk about what it takes to develop as a young rider without burning out, how to balance school with high performance, and what she learned transitioning from XCO racing to long gravel events. Together they break down an athlete’s cyclocross race files to show why so many riders blow up early, how pacing and power spikes drain your matchbook, and what smarter strategy looks like when your threshold isn’t the highest in the field. Ruth also shares practical advice on peaking, rest, warming up effectively, and keeping cycling fun for long term success. // RESOURCES MENTIONED- Ruth’s’ Instagram: https://www.instagram.com/woofholcomb - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 27 November 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:00) Intro – Anders Johnson: World-Class Track Pursuit Specialist (0:01:58) Track Cycling 101: Pursuit, Madison & Sprint vs. Endurance (0:08:47) What 4km Pursuits Demand – Speed, Power & Aerodynamics (0:16:27) Getting Aero vs. Losing Power – Position Tradeoffs (0:21:33) Velodrome vs. Wind Tunnel – How They Really Test Aerodynamics (0:35:24) Body Type, Weight & Fueling for Track Endurance Events (0:43:09) How Anders Trains – Volume, Threshold, Gym Work & Torque (1:09:29) Team Pursuit Strategy – Pull Lengths, Exchanges & Line Holding (1:13:01) The Olympic Pathway – Qualifying, Funding & the Commitment Required Coach Jonathan Lee sits down with elite track cyclist Anders Johnson to unpack the world of track racing and how powerful these athletes are. Anders explains how track events work, what makes pursuit racing so physiologically unique, and why aerodynamics matter more than raw watts. He discusses the training, torque, and gym work required to push massive gears from a standing start, the challenges of optimizing aero position without losing power, and how team pursuit squads synchronize pulls at 60+ kph. Anders also shares insights on body composition, fueling for high-volume training, equipment demands, and what it takes to qualify for the Olympics in one of cycling’s most precise and technical disciplines. // RESOURCES MENTIONED- Anders’ Instagram: https://www.instagram.com/andersjohnson35 - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP - Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 20 November 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:00) Intro – Cramping, Polarized Carbs & Raising FTP in a Deficit (0:02:06) How to Fuel Every Workout and Still Lose Weight (0:05:02) Nutrition Timing & Big Breakfasts for Better Body Composition (0:24:17) Easy Meal Ideas for Hard Days, Normal Days & Recovery Days (0:37:31) Recovery Fueling – Protein Shakes vs Real Food (0:47:46) How Much Caffeine Is Safe on Race Day? (1:06:54) Case Study: Filthy 50 – Cramping Despite “Perfect” Fueling (1:14:02) Why Most Cycling Cramps Are From Pacing, Not Sodium Coach Jonathan Lee and Registered Dietitian Alex Larsen break down how cyclists can raise FTP while improving body composition through smart nutrition timing, proper fueling during workouts, and avoiding common dieting mistakes. They discuss polarized carbohydrate intake, front-loading calories, carb loading before big races, hydration and sodium strategies, and reveal why most cramping isn’t caused by electrolytes. This episode gives cyclists a practical roadmap to fuel better, train stronger, and avoid race-day blowups. // RESOURCES MENTIONED- https://alexlarsonnutrition.com/ - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub - Miller KC, et al. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. J Athl Train. 2022 Jan 1;57(1):5-15. doi: 10.4085/1062-6050-0696.20. PMID: 34185846; PMCID: PMC8775277.- Miller KC, et al. Exercise-associated muscle cramps. Exertional Heat Illness A Clinical and EvidenceBased Guide . 2020. Springer; 117–136.- Miller KC, et al. Sweat characteristics of cramp-prone and cramp-resistant athletes. Int J Sports Nutr Exerc Metab . 2020;30(3):218–228. doi: 10.1123/ijsnem.2019-0308.- Szymanski M, et al. Sweat characteristics in individuals with varying susceptibilities to exercise associated muscle cramps. J Strength Cond Res . 2020.- Martínez-Navarro I, et al. Muscle cramping in the marathon: dehydration and electrolyte depletion vs. muscle damage. J Strength Cond Res . 2020.- Hoffman MD, et al. Sodium intake during an ultramarathon does not prevent muscle cramping, dehydration, hyponatremia, or nausea. Sports Med Open . 2015;1(1):39–45. doi: 10.1186/s40798-015-0040-x.- Schwellnus MP, et al. Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise associated muscle cramping: a prospective cohort study in 210 Ironman triathletes. Br J Sports Med . 2011;45(6):650–656. doi: 10.1136/bjsm.2010.078535. // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 13 November 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:00) Intro – Solo Q&A: Weight Loss, VO₂ Max & More (0:00:35) Lose Weight Without Losing FTP (0:05:00) TrainerRoad Plans for Power & Body Comp (0:06:25) MTB Starts – Aerobic Fitness vs. Explosivity (0:12:18) VO₂ Slow Component Explained (0:16:00) Build Muscle Efficiency with Tempo & Sweet Spot (0:19:32) Heat & PSI – Tire and Suspension Tips (0:23:56) Power on Technical MTB Courses (0:31:28) Training for Older Cyclists (0:34:58) Cape Epic Prep – Running & Heat Adaptation (0:42:29) Strength Training Integration (0:46:02) Little Sugar Tire Insights (0:48:56) Mixing Cycling with Backcountry Skiing (0:50:53) Leadville Prep & Race Analysis (0:57:15) Using Goal-Based Plans in Off-Season (0:58:51) Zone 2 Intensity – Train Smarter (1:05:21) Frequency vs. Volume for Fitness (1:08:33) Why Consistency Beats Perfection Coach Jonathan Lee tackles your top training questions in this solo Q&A episode — from losing weight without sacrificing FTP to mastering VO₂ max, Zone 2, and aerobic fitness. He breaks down how to train smarter for bike races, manage heat and tire pressure, structure off-season plans, and balance strength, cross-training, and cycling for year-round performance. // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 6 November 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:00) Intro – Strength Training for Cyclists with Derek Teel (0:01:19) What Pros Actually Do in the Gym (0:04:15) Should Cyclists Train Their Upper Body? (0:07:03) The Truth About Gaining Muscle Mass (0:12:09) Injury Prevention and Why Strength Matters (0:17:09) How to Periodize Strength Training for Cyclists (0:24:50) The Right Rep Ranges for Cycling Performance (0:29:43) Best Strength Movements for Cyclists (0:43:47) Why Cyclists Need to Lift for Bone Density and Durability (0:50:44) Core Training That Improves Bike Handling (0:59:35) Lower Body Strength Without Hurting Ride Quality (1:08:15) Year-Round Strength Training Tips and Takeaways Learn how to strength train for cycling with Jonathan Lee and Derek Teel of Dialed Health. They cover how to lift without gaining excess muscle, the best core and leg workouts for cyclists, and how to periodize your gym training for performance, injury prevention, and bone density. Get stronger, ride faster, and stay durable all season long. // RESOURCES MENTIONED- Derek’s Strength Training Programs: https://marketplace.trainheroic.com/workout-plan/team/dialed-health - Contact Derek: https://www.dialedhealth.com - Derek’s Instagram: https://www.instagram.com/dialedhealth - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 30 October 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:00) Intro – Matt Beers Wins Big Sugar and Lifetime GP Finale(0:01:20) Matt’s 431W for 2+ Hours: Breaking Down the Power File(0:02:03) Early Race Chaos and Tactical Start Decisions(0:03:24) Opening Attacks: 693W for a Minute, 1,000W Surges, and the Breakaway Forms(0:05:36) Working in the Lead Group with Riley Amos and Matthew Wilson(0:07:04) Testing the Competition – Matt’s 600W “Probe” Effort Before Going Solo(0:08:49) Winning Move and Mechanical Drama in the Final Miles(0:09:11) Comparing Big Sugar vs. Little Sugar – Gravel vs. MTB Power Profiles(0:11:57) Lessons from Little Sugar: Raw Power vs. Drafting Dynamics in Gravel(0:13:05) Mechanical Mayhem: Flats, Crashes, and Surviving Big Sugar(0:14:08) Jonathan’s Little Sugar Recap and Power Insights(0:16:11) Fueling for 400W – Matt’s Nutrition Plan (150g Carbs + 600mg Caffeine/hr!)(0:19:04) Looking Ahead to Gravel Burn Stage Race in South Africa(0:20:25) Closing Thoughts – How TrainerRoad Athletes Get FasterSpecialized Off-Road’s Matt Beers joins the Ask a Cycling Coach Podcast to break down his Big Sugar Gravel victory and mind-blowing power numbers — averaging 431 watts for over two hours to win the Lifetime Grand Prix finale. Matt and Jonathan dig into his race tactics, the violent early efforts that split the field, and how teamwork and smart fueling (150g carbs + 600mg caffeine per hour!) powered the win. They also compare gravel vs. MTB dynamics, talk mechanicals, and preview Matt’s next challenge at Gravel Burn South Africa. // RESOURCES MENTIONED- Matt’s Instagram: https://www.instagram.com/mattbeers55 - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP - Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 23 October 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:00) Intro – Keegan Swenson on Training and Race Preparation (0:01:17) Little Sugar Race Strategy and the Importance of the Start (0:03:06) Keegan’s Post-Worlds Training and Recovery (0:04:25) Torque Training Explained – Building Strength with Low Cadence (0:07:24) Physiological Benefits of Torque and VO2 Work (0:10:15) Why Tempo and Sweet Spot Training Matter (0:12:25) Fueling for Long Endurance and Tempo Rides (0:15:05) Combining Intervals with Endurance Training (0:18:37) The “Gray Zone” Debate – Why Pros Still Train There (0:20:49) How Pros Structure Base Training with Sweet Spot Work (0:23:11) Sprint Training and Managing Intensity (0:24:43) How Hard Should You Train? Knowing When to Back Off (0:28:02) Group Rides, Motivation, and Mental Training (0:29:38) Final Takeaways from Keegan Swenson World Champion Keegan Swenson shares his cycling training secrets — from VO₂ intervals and sweet spot training to endurance rides, recovery, and mindset. Learn how he builds world-class power, balances intensity and recovery, and applies proven cycling tips that help him win at the highest level. Whether you’re chasing new FTP gains or just want to train like a pro, this episode of Ask a Cycling Coach shows how to train smarter, not harder. // RESOURCES MENTIONED- Keegan’s Instagram: https://www.instagram.com/keegels99 - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 16 October 2025
// UPDATE ON LITTLE SUGAR GROUP RIDE //Saturday, Oct. 11 at 9:00am!Will leave from Finish Line for a 11.7mi route that covers the finish.Route: https://www.strava.com/routes/3411217966276238992 🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:39) Inside Trans-Cascadia with Tobin Ortenblad: Blind Enduro and Brutal Transfers(0:07:00) Analyzing Coach Jonathan’s CX Race File with Tobin(0:30:34) How to Survive Little Sugar: Tires, Rocks & Strategy(0:44:17) Coach Jonathan’s Training Block for Punchy Power(0:51:24) How to Stop Losing Traction on Steep Climbs Pro cyclist from the Santa Cruz ht.SQD Tobin Ortenblad joins Coach Jonathan Lee to break down one of his cyclocross race files and reveal why repeatability wins in CX. The two compare CX vs. XC power profiles, preview the punishing Little Sugar course, and discuss tire choice, line selection, and race-day strategy. Jonathan also shares the VO2-heavy training block that boosted his punch and FTP, and Tobin answers a listener question on how to stop losing traction on climbs and corners. // RESOURCES MENTIONED- Tobin Instagram: https://www.instagram.com/mctubbbin - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 9 October 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:20:11) Is It a Good Idea to Do Sweet Spot Block Training?(0:41:10) Do Pro Cyclists Do Sweet Spot Training?(0:46:53) Why Is the Tempo Zone Ignored?(0:56:42) Managing Your Breath During Intervals Coach Jonathan and pro rider/coach Hannah Otto discuss why very long pre-race rides often backfire: they boost confidence but overcook athletes, hurting subsequent workouts. Coaches must balance fitness and confidence—save the “touch the fire” effort for race day. They pivot to sweet spot/tempo (“gray zone”) work: sweet spot delivers big aerobic ROI with manageable fatigue, but should be periodized—use it in focused blocks, then progress to threshold, over-unders, and VO₂ to raise FTP. Recovery weeks should be treated as purposeful endurance/foundation weeks (~60% volume), not time off. Pros do use sweet spot and tempo, often inside longer rides or late in sessions for fatigue resistance (sometimes with low-cadence work). For a three-week sweet spot block: fuel high-carb, prioritize sleep, consider strength training, then take a disciplined recovery week before moving up in intensity. Breathing issues at sweet spot are usually focus-related—practice deliberate, rhythmic breathing and use strong exhales to reset. Hannah reflects on placing 12th at Worlds, managing jet lag/logistics stress, rebounding from a subpar race, and looking ahead to Big Sugar. // RESOURCES MENTIONED- Haley’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 2 October 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:53) How to Review Your Training Year (Signs You’re Improving)(0:10:25) Low Energy Availability & Working With a Dietitian(0:13:19) What Happens When You Increase Carbs (Performance, Mood, Sleep)(0:19:24) Haley’s Breakthrough at Africa’s Migration Gravel Race(0:40:58) Bouncing Back From a Bad Race: The 24-Hour Rule & Debriefing(0:49:19) Managing Expectations and Setting Process vs. Outcome Goals(0:55:25) Haley’s Honest Look Back on a Challenging Season(1:05:38) Haley’s Advice on Trying New Cycling Disciplines(1:10:03) After High Carb, What’s the Next Big Performance Boost? Olympian Haley Smith joins Coach Jonathan to break down how to tell if your training is actually working—from mood and sleep to power trends, fueling, and race execution. Using Haley’s season (Cape Epic, Migration, SBT GRVL) as a case study, we cover a practical year-in-review framework, RED-S/low energy availability lessons, and the mindset tools (journaling, debriefs, “24-hour rule”) that keep progress moving. Perfect for your end-of-season audit. // RESOURCES MENTIONED- Haley’s Instagram: https://www.instagram.com/haleyhuntersmith - Thorne Probiotics: https://thefeed.com/en-ca/products/thorne-florasport-20b?variant=14915407773759&queryID=8cefc7fa3eacefa7830f7b7a36475677&fbclid=PAVERFWANBQbhleHRuA2FlbQIxMAABp6Co4Op1BuTlWKJ0eOeM49LEG8QyXnd-0Ko9USIjo0npfCmubxZ9192y3x7p_aem_IMddcOiMPevprfa1nxxvyQ - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 25 September 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:00:00) Welcome!(0:07:21) How Zach Calton won Crusher in the Tushar(0:11:12) Polarized Training for Racing(0:22:04) How Individual is Training Volume?(0:25:41) What a Pro Thinks Amateurs Misunderstand About TSS(0:32:59) Should Every Cyclist Train Their Sprint?(0:46:41) 3 Biggest Mistakes in Cycling(1:01:58) Leadville Power File Comparison In this episode of the Ask a Cycling Coach Podcast, Zach Calton joins to break down the training mistakes that can actually make cyclists slower. Zach shares the highs and lows of his season—bouncing back from illness, crashes, and overtraining at Cape Epic and Unbound to winning Crusher in the Tushar and Park City Point to Point. The discussion dives into polarized training, how pros think amateurs misunderstand TSS, and how important it is to manage training load, pacing, and mental resilience. Coach Jonathan and Zach also cover whether every cyclist should train their sprint, the three biggest mistakes athletes make with their cycling, plus a power file comparison from Leadville that shows how pacing and efficiency trump raw watts. It’s a deep look at practical lessons for anyone aiming to train smarter, race better, and avoid the pitfalls that hold riders back. // RESOURCES MENTIONED- Zach’s Instagram: https://www.instagram.com/zachcalton - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 18 September 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(0:02:07) Rapid Fire Questions(0:08:57) From The Ground Up Project(0:12:42) How Pro Athletes Balance Content and Racing(0:16:00) How To Win Races As a Marked Rider(0:29:15) Why Don’t World Tour Cyclists Dominate Gravel?(0:51:29) Signs a Breakaway Will Stick(1:14:23) How Alexey Built His Bike Handling Skills // RESOURCES MENTIONED- Alexey's Instagram: https://www.instagram.com/alexeyvermeulen- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 11 September 2025
Keegan Swenson breaks down his Marathon World Championships victory in this in-depth Cycling Podcast episode. From the decisive hike-a-bike to his 6-hour effort at 5 W/kg, Keegan shares the race strategy, fueling for endurance, and power data cycling insights that led him to the rainbow jersey. We dive into his bike setup—including running a hardtail MTB—and how he balanced speed, comfort, and control across technical terrain.Whether you’re into MTB Marathon Worlds, Marathon MTB, or just love mountain bike racing, this conversation is packed with takeaways for every rider. Keegan also reflects on years of preparation, the highs and lows of racing in Europe, and what this win means for his future in endurance racing.If you geek out on W/kg cycling, training details, or want to learn how the world’s best tackle brutal courses, this one’s for you. #KeeganSwenson #MTBMarathon #MarathonWorlds #MountainBike #CyclingPodcast #BikeSetup #RaceStrategy #EnduranceCycling #PowerData 🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // RESOURCES MENTIONED- Keegan’s Instagram: https://www.instagram.com/keegels99 - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP - Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 9 September 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome & Why Indoor Training Matters (01:02) Listener Questions on Indoor Training (01:20) Reason 1: Consistency (01:36) Reason 2: Convenience (02:34) Reason 3: Fewer Interruptions (03:44) Reason 4: Time Efficiency (04:05) Reason 5: Aerobic Base Building (05:00) Tips to Maximize Indoor Training (06:30) Common Pitfalls Indoors This episode dives into why indoor training is such a powerful driver of fitness gains and how cyclists can use it to get faster. Coach Jonathan explains the key reasons indoor workouts boost FTP; from consistency and convenience to fewer interruptions, greater time efficiency, and better aerobic base building. He also answers listener questions about training indoors, shares practical tips to maximize your sessions, and highlights common pitfalls to avoid. Whether you’re new to indoor training or a seasoned rider, this short solo episode offers clear takeaways to help you stay consistent and see real progress. // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub- Lasko Performance Series Fan: https://a.co/d/3zuX1RJ- Vornado Fly Max Fan: https://a.co/d/5tJubeP- DC Rainmaker's Website: https://www.dcrainmaker.com // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 4 September 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(12:14) Should bigger riders focus on FTP or weight?(18:29) Matt Beer’s crazy story about how he get into cycling(42:29) Race Tactics For Larger Riders(53:45) Should big riders be punchy or steady?Pro rider Matt Beers joins the Ask a Cycling Coach Podcast to share what it’s like racing as a big, high-FTP athlete. He and Coach Jonathan cover his season’s highs and lows, the challenges of gravel’s “no teammates” rule, and strategies for maximizing power and FTP gains through threshold work, low-cadence training, and smart fueling. Matt also answers listener questions on weight vs. power, tactics for bigger riders, and why consistency is the ultimate performance hack. // RESOURCES MENTIONED- Matt’s Instagram: https://www.instagram.com/mattbeers55 - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 28 August 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:00) Welcome!(00:00:18) Discussing Weight Loss for Cyclists(00:00:44) Trigger Warnings and Responsible Guidance(00:01:52) Listener Questions: Brandon's Dilemma(00:03:45) Listener Questions: Ryan's Frustration(00:06:22) Understanding Cholesterol and Carbohydrates(00:25:38) Complexities of Weight Loss(00:37:17) Personal Experience with Lifestyle Changes(00:37:55) Setting Realistic Athletic Goals(00:40:15) Sustainable Weight Management for Athletes(00:45:14) Importance of Protein and Fat in Diet(00:48:48) Carbohydrate Management for Performance(00:52:46) Tracking and Adjusting Nutritional Intake(01:01:37) Seeking Professional Help for Nutrition In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan Lee and Dr. Kyle Pfaffenbach delve into safe and effective weight loss strategies for cyclists. They discuss the complexities of weight management, the importance of sustainable lifestyle changes, and how to avoid triggering unhealthy behaviors. They also answer listener questions, offering insights into carbohydrate intake, genetics, cholesterol, and how to balance nutrition with training to achieve optimal performance. Learn practical tips and responsible guidance for managing your weight as an athlete. // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 21 August 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:00) Welcome!(00:00:47 Hannah Otto's Leadville Experience(00:02:14) Leadville Race Strategy and Preparation Insights(00:04:31) Leadville Equipment and Nutrition Choices(00:07:12) Leadville Race Dynamics and Challenges(00:25:27) Listener Questions and Bike Computer Setup(00:37:26) Understanding Power Data and Performance(00:38:51) Listener Question on Pacing for Gravel Worlds(00:46:54) Listener Question on Stage Racing Tips(01:03:51) Hannah's White Rim FKT Experience In this episode, Hannah Otto joins us to share her insights on preparing for big rides, including her experiences at Leadville and her recent FKT on the White Rim. We delve into Hannah's impressive performance, the strategies for pacing and recovery in stage races like the Breck Epic, and tips for tackling relentless terrain at Gravel Worlds. Plus, Hannah sheds light on her specialized training and equipment choices for endurance mountain biking. Tune in to get inspired and learn valuable tips from one of the best in the sport! // RESOURCES MENTIONED- Hannah's White Rim FKT Video: https://www.competitivecyclist.com/campaign/hannah-otto-white-rim-fkt - Hannah’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 14 August 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:00) Welcome!(00:00:26) Keegan's Race Strategy and Goals(00:02:20) Bike Setup and Equipment Choices(00:16:15) Nutrition and Hydration Strategies(00:26:06) Power and Performance Analysis(00:38:33) Powerline to Columbine: Group Dynamics and Aerodynamics(00:39:23) Conquering Columbine: Climb Strategies and Challenges(00:42:51) Navigating the Descent: Techniques and Obstacles(00:51:40) Powerline Climb: Mental and Physical Endurance(01:03:40) Final Push: Turquoise Lake and the Boulevard In this episode, Coach Jonathan Lee and Keegan Swensen dissect their performances at the 2025 Leadville 100 endurance mountain bike race. Jonathan compares his own finish to Keegan's winning ride, delving into their time splits, power outputs, nutritional strategies, equipment setups, and race day experiences. Learn about Keegan's impressive 5 hours and 45 minutes finish, how he strategically pushed his limits, and Jonathan’s approach to meet his goals. Tune in for valuable insights on race pacing, preparation, and the challenges of competing at high elevation. // RESOURCES MENTIONED- Keegan’s Instagram: https://www.instagram.com/keegels99 - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 11 August 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Leadville Time Sheets (Print and tape on top tube): https://trainerroad.cc/LeadvilleTimeSheets2025 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:00) Welcome!(00:01:10) Coach Jonathan’s Leadville Race Preparation(00:06:03) Jonathan’s Sub-8hr Pacing Plan for Leadville(00:11:01) Leadville Nutrition and Hydration Strategy(00:17:42) Leadville Equipment and Apparel Choices(00:28:28) Pete’s Tips to Combat Negative Racing Tactics(00:46:50) How to Sleep After Late Night Training(00:53:46) How to Be a Better Climber(01:01:12) Conclusion and Final Tips Pete Morris from Free Lap Collective and Coach Jonathan review Jonathan’s his training data leading up to his Leadville race, including how he increased his power by 14 watts and dropped 7 pounds, as well as his Leadville pacing plan and nutrition strategy. They discuss strategies to handle negative racing tactics, effective recovery techniques after late-night workouts, and optimizing performance on long, steep climbs. They also address an athlete's challenges with hyperventilating on steep climbs and provide actionable training advice to improve performance. // RESOURCES MENTIONED- Free Lap’s Instagram: https://www.instagram.com/freelap.cc - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 7 August 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:00) Welcome!(00:00:43) Listener's Question on Negative Racing(00:02:32) Tobin's Personal Experience with Negative Racing(00:04:15) Strategies to Combat Negative Racing(00:06:10) The Importance of Tactical Patience(00:11:40) Effective Use of Power in Racing(00:17:33) Forming Alliances and Team Dynamics(00:26:18) The Impact of Negative Racing on Local Competitions(00:30:27) Discussion on Lifetime Grand Prix and Points Structure(00:33:08) Scott's Question About The Fat Burning Zone(00:37:54) Understanding Fat Burning Zones(00:47:39) Fasted Training: Pros and Cons(01:09:10) Maintaining Fitness During Off-Season Join Jonathan and guest pro cyclist Tobin Ortenblad from the Santa Cruz ht.sqd on this episode of the Ask a Cycling Coach podcast presented by TrainerRoad! They dive into various topics, including race tactics for marked riders, physiological responses to VO2 max vs. threshold training blocks, and effective strategies for fat burning. Tobin shares valuable insights on tackling negative racing tactics and practical approaches to maintain and improve FTP throughout the cycling season. Tune in for actionable advice and expert tips to become a faster cyclist! // RESOURCES MENTIONED- Tobin’s Instagram: https://www.instagram.com/mctubbbin - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 31 July 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:13) Hannah Otto's National Championship Win(01:13) Race Course and Preparation(03:03) Training and Hydration Strategy(16:20) Race Day Execution and Challenges(24:56) Jonathan's Tahoe Trail 100 Experience(33:14) Power Management and Climbing Strategy(34:57) Unexpected Victory and Reflections(39:37) Passing Etiquette and Techniques(50:32) Leadville Race Dynamics and Preparation(58:23) Nutrition Strategy for Leadville In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Hannah Otto from Scott Bikes joins us following her victory at the Cross Country Marathon National Championships. The discussion explores her training approach, race-day strategy, and nutrition plan. Hannah shares insights on tackling the technical Roanoke course, managing focus, and responding to race-day challenges. Additionally, Coach Jonathan recaps his experience at the Tahoe Trail 100, where strategic pacing, nutrition, and a last-minute pass qualified him for the Leadville 100. The episode wraps up with a discussion on Leadville race preparation and the importance of having a solid nutrition and pacing strategy. // RESOURCES MENTIONED- Hannah’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 24 July 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:00) Welcome!(00:00:13) Ryan's Recent Race and Training Insights(00:01:08) High Altitude Training and Power Adjustments(00:10:10) Pacing Strategies for Leadville(00:19:45) Race Analysis and Performance Metrics(00:29:34) Consistency in Training and Coaching Insights(00:39:52) Balancing Structured Work and Endurance Rides(00:40:25) The Role of Enthusiasm in Training(00:43:01) High Carb Intake: Fad or Future?(00:46:57) Ryan’s Silver Rush Race Recap(01:02:51) Preparing for the Tahoe Trail 100(01:03:56) Pacing and Nutrition Strategies In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan and pro athlete Ryan Standish dive deep into training consistency, pacing at high altitude, and effective nutrition strategies for hot conditions. Ryan shares his experience balancing professional cycling with real-life commitments and gives insights into his recent Silver Rush 50 podium finish. Coach Jonathan talks about his recent experience at the Death Ride and how he'll apply those lessons to the upcoming Tahoe Trail 100 in his quest to qualify for Leadville. They discuss ideal pacing strategies, equipment choices, and how to calibrate your training for high elevations. Whether you're aiming for a Leadville spot or just want to optimize your training and racing, this episode is packed with practical advice. Don't miss out on these key insights to make you a faster cyclist! // RESOURCES MENTIONED- Ryan’s Instagram: https://www.instagram.com/ryanstandwich - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 17 July 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:00) Welcome!(00:01:08) How Important Is Nutrition Variety?(00:03:22) Meal Planning and Variety(00:12:24) Race Preparation and Training Insights(00:15:57) Pre-Race Nutrition and Anxiety(00:26:02) Hydration and Fluid Intake(00:38:38) Quick and Easy Meal Hacks(00:41:41) Protein Tips and Tricks(00:44:32) Probiotics and Dairy Tolerance(00:46:11) Fueling for Workouts(00:48:53) Homemade Nutrition and Sodium Intake(00:55:31) Coach Jonathan’s Leadville Goal(00:57:00) The Death Ride Course(00:57:37) Coach Jonathan’s Training Review(01:02:54) How to Qualify for Leadville(01:04:04) The BRUTAL 2025 Tahoe Trail Course(01:06:23) Heat Training Protocol(01:10:46) Heat Management Solutions(01:10:34) Preparing for the Death Ride(01:12:16) Adjusting Nutrition for Heat(01:13:52) Tahoe Trail 100 Pacing Strategy(01:15:07) Tahoe Trail 100 Tire Choice In today's episode, Coach Jonathan Lee is joined by Alex Larson from Alex Larson Nutrition to tackle important cycling nutrition questions. They cover the significance of variety in diet, pre-race meals, hydration, and how to manage pre-race stress. Jonathan also shares his ambitious goal of qualifying for the Leadville Trail 100 through the Tahoe Trail 100. He dives into his training plan, heat preparation, and strategies for success. Don't miss this packed episode for insights on nutrition, training, and racing! Stay tuned till the end to hear Jonathan's detailed plan for achieving his Leadville goal. // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub - Alex Larson’s Instagram: https://www.instagram.com/alexlarsonnutrition // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 10 July 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:00) Welcome!(00:00:26) Tour de France Overview(00:03:07) Tour de France Nutrition Insights(00:05:54) Women's Tour de France Highlights(00:08:25) Listener Question: Leadville Cadence Concerns(00:28:21) Hannah's Unbound Experience(00:49:54) Why People Are Misunderstanding Durability and Fatigue Resistance(01:01:47) Why your power is different on climbs vs. flats(01:22:13) Improving Single Track Pacing Tour de France week is here! In this episode, we break down shocking stats on the Tour’s insane calorie demands, and what changes in your body at low cadence vs. high cadence and which is best. We also cover how to actually train fatigue resistance (hint: you might be doing it wrong), and why your power drops on the flats even if you’re strong on climbs.Plus, pro racer Hannah Otto shares an unfiltered look into her brutal Unbound Gravel experience, what it taught her about mental toughness, and the pacing secrets you need for big mountain bike races like the Leadville Trail 100 MTB and Park City Point to Point. // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub - Hannah Otto’s Instagram: https://www.instagram.com/thehannahotto // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP - Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 3 July 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:45) Why VO2 Max is SO hard(02:07) Mental Strategies for VO2 Max Intervals(10:18) How AI Can Improve VO2 Max Training(13:40) Psychological Approaches to Training(23:29) Pacing and Nutrition for Tahoe Trail 100(31:43) Pacing Tips for Long Races(37:01) Mountain Bike vs. Gravel Tires Debate(44:33) Why Don’t More Pros Use Classified Hubs?(47:54) Heat Training Techniques and Tips Join Coach Jonathan Lee and Team CycleSport’s Alex Wild as they delve into various training strategies focusing on dreaded VO2 Max intervals, including mental limiters, effective pacing tips for the Tahoe Trail 100, and heat training methods. Learn about the benefits of using Classified hubs, the appropriate bike setups for different terrains, and the importance of precise equipment choices for your races. Don't miss out on these practical tips and anecdotes designed to make you a faster and more efficient cyclist. // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub - Alex Wild’s Instagram: https://www.instagram.com/alexwildmtb // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP - Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 26 June 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:27) Meet Will Gerling: Red Bull Bora Hansgrohe Team Nutritionist(01:42) Pro Cycling Nutrition Insights(04:27) Sodium Bicarbonate in Racing(07:24) Heat and Hydration Strategies(14:08) Sweat Testing and Practical Applications(23:07) Evolving Perspectives on Sodium Intake(26:05) Introduction to Carb Bombing(28:18) Cam Jones' Unbound Nutrition Strategy(30:21) Carbohydrate Oxidation and Testing(34:43) Practical Considerations for High Carb Intake(39:24 Final Thoughts and Recommendations In today’s episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan is joined by Will Girling, Nutritionist for Red Bull Bora-Hansgrohe. They discuss the relevance of sweat testing, balancing carbohydrates and sweat in extreme heat, and discuss the new and somewhat controversial mid-race nutrition strategy called “Carb Bombing”. The episode dives into the practical applications of these nutrition strategies, the science behind them, and how you can apply this information to your own training. Share your insights and questions in the comments below. Sign up for TrainerRoad to get AI cycling coaching tailored to you! // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub - Will’s Nutrition Services: https://willgirling.com/ - Will’s Instagram: https://www.instagram.com/willgirling - Red Bull Bora Hansgrohe’s Instagram: https://www.instagram.com/redbullborahansgrohe // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP - Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 19 June 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:00) Welcome!(00:00:32) Listener Question on Low Carb Diets and High-Intensity Training(00:02:41) Host's Personal Experience with Low Carb and Keto Diets(00:03:29) Research and Studies on Low Carb and Keto Diets(00:05:13) Mechanisms of Fat Oxidation and Performance(00:09:30) Deep Dive into Carbohydrate and Fat Metabolism(00:31:29) Practical Applications for Athletes(00:40:39) Understanding Body Composition and Success(00:42:17) Glycogen Storage and Technology(00:46:01) Periodized Carbohydrate Intake(00:51:24) Balancing Nutrition and Training(00:59:59) Fasted Training and Marginal Gains // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub - The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation. Phinney, et al., 1983: https://trainerroad.cc/phinney1983 - Metabolic adaptations to a high-fat diet in endurance cyclists. Goedecke, et al., 1999: https://trainerroad.cc/goedecke1999 - Effects of fat adaptation and carbohydrate restoration on prolonged endurance exercise. Carey, et al., 2001: https://trainerroad.cc/carey2001 - Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Burke, et al., 2017: https://trainerroad.cc/burke2017 - Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible. Burke, et al., 2020: https://trainerroad.cc/burke2020 - A good review article: Ketogenic low-CHO, high-fat diet: the future of elite endurance sport? Burke, 2021: https://trainerroad.cc/burke2021 - Performance effects of periodized carbohydrate restriction in endurance trained athletes – a systematic review and meta-analysis. Degn Gejl, Nybo. 2021: https://trainerroad.cc/DegnGejl2021 - The Effect of a Ketogenic Low-Carbohydrate, High-Fat Diet on Aerobic Capacity and Exercise Performance in Endurance Athletes: A Systematic Review and Meta-Analysis. Cao, et al., 2021: https://trainerroad.cc/cao2021 - A review of the ketogenic diet for endurance athletes: performance enhancer or placebo effect? Bailey, Hennessy, 2020: https://trainerroad.cc/hennessey2020 // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP - Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 12 June 2025
NOTE: Our recording software had technical difficulties and lost the latter end of this podcast, so it ends abruptly. We’re working on recovering the original files, and if possible, will post the rest later! 🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:07) Listener's Question: Why Am I Not Seeing Better Results?(02:41) Understanding FTP and Training Consistency(06:00) Comparing Event Performances(16:12) Training Plan Recommendations(19:27) Pre-Race Preparation and Strategy(21:34) Comparing Seasonal Performance(24:31) Training Plan Recommendations(31:10) Fueling Strategies for Long Rides(36:27) Maintaining Consistent Training In today's episode, Coach Jonathan and Nate dive deep into an athlete’s calendar to answer their question of why they didn’t see higher numbers in an annual event now that they are doing structure training. They analyze the athlete’s training calendar, compare performances from different years, and look at the impact of long weekend rides. The coaches discuss the importance of consistency, fueling strategies, and adhering to structured plans. With practical insights and recommendations, this episode offers valuable advice for athletes looking to optimize their training and performance. Let us know in the comments if you want your TrainerRoad account analyzed! // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 5 June 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(01:02) Alex Larson's First Gravel Race Experience(08:59) Jonathan's Stetina’s Paydirt Race Recap and Lessons Learned(20:36) Upcoming Races and Training Insights(22:38) Unbound Gravel Race Preview(33:30) Alex’s Supplement Recommendations and Usage(49:30) Balancing Nutrition and Mental Wellbeing In this Ask a Cycling Coach episode presented by Trainer Road, Coach Jonathan Lee is joined by Alex Larson from Alex Larson Nutrition. They deep dive into Alex and Jonathan’s recent race experiences, Unbound Gravel, and discuss practical advice for cyclists on how to balance restrictive and non-restrictive eating habits, supplement suggestions, and the importance of structured nutrition plans. // RESOURCES MENTIONED- Alex Larson Nutrition: https://alexlarsonnutrition.com/ - Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition/ - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 29 May 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(00:00) Welcome!(01:00) How Sofía Tapers for Races(05:34) Sofía’s Thoughts on How Drafting Rules Will Affect Women’s Racing(12:11) Sofía’s Equipment and Bike Setup(19:53) Sofía’s Tire Choices for Unbound(20:20) How Sofía Uses Heat Training(24:32) Keegan's Rollercoaster Season(25:48) Keegan’s Approach to Altitude Training(30:48) Keegan’s Thoughts on MTB vs. Gravel TiresThis week, Coach Jonathan checks in with pro cyclists Keegan Swenson and Sofía Gomez Villafañe as they finalize their training for Unbound Gravel. Sofía discusses her training adjustments, the evolution in women's racing strategies, and optimizing equipment for gravel racing. Keegan shares his insights on altitude training, his motivations for the season, and detailed thoughts on tire and suspension setups. Tune in for exclusive pro tips and behind-the-scenes insights from two of the best off-road cyclists in the world!// RESOURCES MENTIONED- Tobin’s Instagram: https://www.instagram.com/mctubbin - ht.sqd’s Instagram: https://www.instagram.com/ht.sqd - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 22 May 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00:00) Welcome!(00:01:01) Rapid Fire Questions with Tobin(00:02:39) Training Preferences and Strategies(00:04:22) Tobin’s Favorite and Least Favorite Races(00:05:53) Tobin’s Equipment Preferences and Choices(00:15:24) How Tobin Analyzes His Season of Racing(00:21:59) How Gravel Tactics are Different From Road(00:39:30) How to Understand if Your FTP is Wrong(00:58:02) How to Do Endurance on MTB Trails(01:08:36) Managing Expectations and Comparisons in Cycling In this episode, Coach Jonathan is joined by Santa Cruz ht.sqd’s Tobin Ortenblad to discuss gravel racing tactics, why your Zone 2 training isn’t making you faster and how to fix it, and the importance of skill work for mountain biking. Tobin and Jonathan cover a wide range of topics including interval training preferences, race tactics for gravel and road, choosing between different equipment setups, and finding motivation despite feeling slow. They also tackle listener questions on optimizing training when managing a full-time job and family commitments. Don't miss out on this insightful episode that’s sure to help you become a better cyclist. Got questions? Drop them in the comments below! // RESOURCES MENTIONED- Tobin’s Instagram: https://www.instagram.com/mctubbbin - ht.sqd’s Instagram: https://www.instagram.com/ht.sqd - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 15 May 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:35) Listener Question: Understanding Sweat Test Results(06:23) Listener Question: ERG Mode vs. Resistance Mode(11:55) Listener Question: Training with a Broken Collarbone(17:49) Trainer Road Throwdown Series Announcement(19:26) Listener Question: Tips for Zwift Racing(31:30) Conclusion and Final Thoughts Coach Jonathan Lee addresses a variety of listener questions covering the interpretation and application of sweat test results, the pros and cons of using ERG mode in indoor training, and how to optimize performance and drafting tactics during Zwift races. Additional insight is provided on the best ways to recover from a collarbone injury while minimizing fitness loss. // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 8 May 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(00:00) Welcome!(00:40) Training Between Races(01:34) Mediterranean Epic and Training Insights(05:11) Cadence and Bike Setup(08:06) Tucson Training Block(10:13) Sea Otter Race Challenges(16:04) Mental Resilience and Moving Forward(21:29) Upcoming Races and Strategy(25:48) Listener Questions and Training Tips(39:28) Building Confidence in Your Choices(42:02) Managing Social Media's Impact on Athletes(49:39) Finding the Ideal Brake Lever Angle(57:05) Balancing Training and Recovery(59:24) Optimizing Training for Better Performance Coach Jonathan Lee and pro cyclist Hannah Otto discuss the delicate balance of training and recovery. Hannah shares her insights on training strategies, managing social media during race weeks, and bike setup tips for optimal performance. The episode also includes a deep dive into an athlete's training calendar to identify areas for improvement, revealing the benefits of structuring your workouts and focusing on recovery. // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub - Hannah’s Instagram: https://www.instagram.com/thehannahotto // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 1 May 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 😃 RSVP for the Group Ride with Pete!: https://www.zwift.com/events/view/4954975 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:28) Is High Carb Intake Making Cyclists Diabetic?(04:00) Carbohydrate Metabolism Deep Dive(08:22) Insulin's Role in the Body(11:19) The Impact of Diet and Lifestyle on Insulin Resistance(15:36) Scientific Insights and Research on Insulin Sensitivity(24:40) Understanding Glycogen Depletion and Flux(26:15) The Role of A1C in Diagnostics(29:46) A1C and Cyclists: Contextual Considerations(33:32) Impact of Carbohydrate Intake on A1C(45:09) Balancing Diet and Exercise for Cyclists(49:50) Concluding Thoughts and Recommendations In today's episode, Coach Jonathan and Dr. Kyle Pfaffenbach from Eastern Oregon University delve into the complex relationship between high carbohydrate intake and diabetes in athletes. They discuss Michael's question about elevated A1C levels, explaining how carbs are processed, the role of insulin, and the effects of exercise. Gain insights into managing carbohydrate intake and maintaining a healthy diet as a cyclist. Let us know your thoughts in the comments below! // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 24 April 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 😃 RSVP for the Group Ride with Pete!: https://www.zwift.com/events/view/4954975 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(01:01) Rapid Fire Questions with Pete Morris(02:46) Discussing Tulsa Tough and Training Preferences(11:21) Pete's Bike Shop!: Free Lap Collective(17:34) Trainer Road Throwdown Series and Group Ride Announcement(21:15) Women's Paris Roubaix(25:12) The Evolution of Competitive Cycling(25:29) Tadej and Matthieu’s Paris-Roubaix battle(27:07) Tactical Moves and Team Dynamics(30:15) The Rise of New Cycling Stars(32:01) Comparing Legends: Tadej vs. Lance(35:31) Innovations and Strategies in Modern Racing(43:24) Gravel Racing Tactics and Trends(52:20) The Future of Gravel World Championships(55:25) Specialized Domination in XC World Cups(55:43) Analyzing a Dedicated Athlete's Account(01:05:25) Age and Its Impact on Performance(01:12:52) Training Strategies for Aging Athletes(01:21:05) Balancing Training with a Busy Schedule(01:27:20) Conclusion and Upcoming Events Jonathan and Pete Morris dive deep into the impacts of aging on fitness, exploring how to slow down the decline and maintain peak performance. They analyze a long-time user's TrainerRoad account, providing personalized feedback and recommendations to maximize training effectiveness. They also discuss strategies for managing a busy workweek while optimizing weekend training. Plus, hear their insightful breakdown of recent racing events and team tactics, and get excited about the latest updates from Pete's bike shop, Free Lap Collective. Don't miss out on the valuable tips and racing analysis in this episode. // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub - Free Lap Collective Website: https://www.freelap.cc - Free Lap Collective Strava Club: https://www.strava.com/clubs/1148925 - Free Lap Collective Instagram: https://www.instagram.com/freelap.cc - https://trainerroad.cc/raeburn2008 - https://trainerroad.cc/tanaka2008 - https://trainerroad.cc/coggan1992- https://trainerroad.cc/Wilkinson2018 - https://trainerroad.cc/Lepers2010 // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 17 April 2025
Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(01:39) New Features in TrainerRoad(06:38) Listener Question: Is FTP Dead?(07:52) The Importance of FTP and Other Metrics(14:48) Durability vs. FTP(24:20) Understanding Aerobic Fitness and FTP(25:13) The Importance of Training Systems(26:45) Addressing FTP Misconceptions(27:15) In-Depth Analysis of Dave's Training(30:24) How to Know When Your FTP is Too Low(40:19) Signs You Aren’t Recovering Enough(48:15) Final Thoughts and Upcoming Events In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan and Nate dive into the hotly debated topic of whether FTP is still relevant. They analyze training mistakes by looking at a real rider's career and discuss how to optimize your cycling training. The episode also covers the latest TrainerRoad features, the importance of consistency in training, and how to properly use TrainerRoad to get faster. They also answer a listener's question about the focus on FTP versus other metrics. Tune in for valuable insights and practical tips on making the most of your training plan. Have questions or want your training calendar analyzed? Drop a comment below! // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 3 April 2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:40) Training Between Races(01:34) Mediterranean Epic and Training Insights(05:11) Cadence and Bike Setup(08:06) Tucson Training Block(10:13) Sea Otter Race Challenges(16:04) Mental Resilience and Moving Forward(21:29) Upcoming Races and Strategy(25:48) Listener Questions and Training Tips(39:28) Building Confidence in Your Choices(42:02) Managing Social Media's Impact on Athletes(49:39) Finding the Ideal Brake Lever Angle(57:05) Balancing Training and Recovery(59:24) Optimizing Training for Better Performance Coach Jonathan Lee and pro cyclist Hannah Otto discuss the delicate balance of training and recovery. Hannah shares her insights on training strategies, managing social media during race weeks, and bike setup tips for optimal performance. The episode also includes a deep dive into an athlete's training calendar to identify areas for improvement, revealing the benefits of structuring your workouts and focusing on recovery. // RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub - Hannah’s Instagram: https://www.instagram.com/thehannahotto // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 1 April 2025
Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:26) Rapid Fire Questions with Hannah Otto(02:16) Hard Workout Types(09:55) Training Calendar Review: Signs You’re Doing Too Much(27:20) Addressing Cadence and Power Balance(27:48) Understanding Zone Two Training (Myths)(30:50) The Role of Cadence in Training Adaptations(41:03) Balancing Heart Rate and Power in Training(48:35) Adapting Training Plans for Optimal Performance Coach Jonathan Lee and professional gravel cyclist Hannah Otto discuss optimizing Zone 2 training, the pitfalls of overtraining, the significance of proper recovery, and the effect of cadence and heart rate on power-based training. They also answer listener questions on training load, heart rate discrepancies in cycling and running, and the utility of training metrics. Gain valuable insights on structured training and practical tips for enhancing your performance in this episode. Drop a comment below if you have questions or want your TrainerRoad account analyzed! // RESOURCES MENTIONED- Hannah’s Instagram: https://www.instagram.com/thehannahotto/ - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 27 March 2025
Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:26) Rapid Fire Questions with Hannah Otto(02:16) Hard Workout Types(09:55) Training Calendar Review: Signs You’re Doing Too Much(27:20) Addressing Cadence and Power Balance(27:48) Understanding Zone Two Training (Myths)(30:50) The Role of Cadence in Training Adaptations(41:03) Balancing Heart Rate and Power in Training(48:35) Adapting Training Plans for Optimal Performance Coach Jonathan Lee and professional gravel cyclist Hannah Otto discuss optimizing Zone 2 training, the pitfalls of overtraining, the significance of proper recovery, and the effect of cadence and heart rate on power-based training. They also answer listener questions on training load, heart rate discrepancies in cycling and running, and the utility of training metrics. Gain valuable insights on structured training and practical tips for enhancing your performance in this episode. Drop a comment below if you have questions or want your TrainerRoad account analyzed! // RESOURCES MENTIONED- Hannah’s Instagram: https://www.instagram.com/thehannahotto/ - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 27 March 2025
Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:17) Weather Challenges and Course Adjustments(01:20) Race Day Delays and Management(02:54) Final Day Reflections(03:53) Overall Experience and Lessons Learned(09:29) Support Crew and Logistics(11:40) Shoutouts and Acknowledgements(17:33) Closing Remarks and Sponsor Thanks Wrapping up Cape Epic 2025 In today's episode, we recap the final stage of the 2025 Cape Epic with Team CycleSport.com's Alex Wild and Zach Calton. We discuss the challenges they faced during the race, including a stage shortening due to torrential rain and the significant delays on race day. Alex and Zach share their personal experiences and reflections, including handling race day stress, logistical hurdles, and their overall takeaways from the event. Special shoutouts go to their supporters, both on and off the trail. Join us for an insightful look into one of the world's toughest mountain bike stage races. // RESOURCES MENTIONED- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World - Support their sponsor, Cyclesport.com! https://www.cyclesport.com/- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/ - Follow Zach on Instagram: https://www.instagram.com/zachcalton/ - Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 23 March 2025
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:24) Horrendous Mud and Wrong Turns(05:23) Contact Lens Struggles and Stage Performance(07:41) The Brutality of the Race(09:24) Mechanical Issues and Team Dynamics(11:50) Looking Ahead to the Final Stage In today's episode, we recap the penultimate stage of the 2025 Absa Cape Epic, an intense 97-kilometer ride through muddy and challenging conditions. Join Team CycleSport.com's Alex Wilde and Zach Colton as they share their harrowing experience of missed turns, dealing with muddy contacts, and persevering through mechanical issues. Despite the setbacks, the team moved up in the general classification standings. Hear reflections on the grueling nature of the race, the camaraderie among riders, and the anticipation for the final stage. Don't forget to send your support and check out CycleSport.com for your biking needs! // RESOURCES MENTIONED- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World - Support their sponsor, Cyclesport.com! https://www.cyclesport.com/- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/ - Follow Zach on Instagram: https://www.instagram.com/zachcalton/ - Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 22 March 2025
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(01:50) Zach’s Nightmare Mechanical(11:59) Will Zach keep racing Cape Epic?(18:32) Looking Ahead to Stage 6 In today's episode, we recap the rigorous Stage 5, also known as the Queen Stage, of the 2025 Absa Cape Epic. This stage included a total distance of 98 kilometers and 2,850 meters of climbing. Alex and Zach faced severe challenges, including a crash and a catastrophically broken rear wheel, which led to time-consuming struggles including shouldering the bike and walking without shoes to reach the tech zone. Despite debates on whether to continue or pull out of the race, both Alex and Zach discuss their resolutions to push through adversity. We also provide a preview of the next stage, covering the expected route and weather conditions. Stay tuned to hear their gripping journey and perseverance! Don't forget to leave your messages of support and check out CycleSport.com to help support Alex and Zach. // RESOURCES MENTIONED- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World - Support their sponsor, Cyclesport.com! https://www.cyclesport.com/- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/ - Follow Zach on Instagram: https://www.instagram.com/zachcalton/ - Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 21 March 2025
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:55) Alex’s Heat Challenges and Hydration Issues(02:15) Zach’s Physical Struggles and Adaptations(07:10) Race Strategy and Performance Analysis(11:10) Looking Ahead to the Queen Stage Alex and Zach discuss their experiences with continued heat, and unexpected challenges like leg pain and crashes. They discuss some crazy power data and cool tactics they’ve used to move up in the field. The team also previews the challenging Queen Stage and shares their strategy for tackling it. Tune in for insights and support Alex and Zach on their journey! // RESOURCES MENTIONED- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World - Support their sponsor, Cyclesport.com! https://www.cyclesport.com/- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/ - Follow Zach on Instagram: https://www.instagram.com/zachcalton/ - Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 20 March 2025
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:13) Stage 3 Performance Recap(00:40) Battling the 104º/40º Heat!(01:28) Managing Nutrition and Hydration(03:14) Race Strategy and Competitor Dynamics(04:25) Course Details and Challenges(07:44) Weather Forecast and Equipment Adjustments(08:53) Looking Ahead to Stage 4 Join us for Stage 3 recap of the ABSA Cape Epic 2025 with Team CycleSport.com’s Zach Calton and Alex Wild!40º / 104º temperatures made for a scorching day that even caused the race organizers to prematurely cancel the stage for amateurs at 2:00pm local time.Alex and Zach share how they adjusted nutrition, hydration strategies, and equipment choices that helped them cope with the grueling conditions. Support Zach and Alex by following their journey and engaging with them on instagram. Leave your comments and encouragement below! // RESOURCES MENTIONED- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World - Support their sponsor, Cyclesport.com! https://www.cyclesport.com/- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/ - Follow Zach on Instagram: https://www.instagram.com/zachcalton/ - Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 19 March 2025
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(01:33) The flat tire from hell(08:16) How to Recover from Adversity Mid-Race(11:32) Stage 3 2025 Absa Cape Epic(18:11) Conclusion and Final Thoughts Join Coach Jonathan for a thorough breakdown of stage two of the 2025 ABSA Cape Epic with team Cycle Sports' Alex Wild and Zach Kelton. They discuss the challenges faced in a 66km time trial, including mechanical failures, and how they impacted the team's performance. Learn about the race rules, personal experiences, and the team's strategy moving forward. Support their racing efforts by following the sponsor links and using the discount codes shared in this episode! // RESOURCES MENTIONED- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World - Support their sponsor, Cyclesport.com! https://www.cyclesport.com/- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/ - Follow Zach on Instagram: https://www.instagram.com/zachcalton/ - Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 18 March 2025
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED(00:00) Welcome!(00:11) Cape Epic 2025 Stage 1 Breakdown(00:43) An absolutely brutal start(03:01) Partner Race Strategies and Tactics(05:33) Managing Physical and Mental Fatigue in a stage race(15:19) Logistics of transfer stages in Cape Epic(18:05) Looking Ahead to the Time Trial Join Coach Jonathan Lee, Alex Wild, and Zach Calton from the CycleSport.com team as they recap Stage 1 of the 2025 Absa Cape Epic. Alex and Zach were able to move up two positions in GC on a truly chaotic day. We cover the intense wind, dust, sketchy trails, and extremely hard start from Stage 1. We also get into how to manage frustration and expectations when your performance doesn’t match your expectations. Tune in for this and a look ahead at tomorrow’s extremely long 66km/41mi Time Trial Stage! // RESOURCES MENTIONED- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World - Support their sponsor, Cyclesport.com! https://www.cyclesport.com/- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/ - Follow Zach on Instagram: https://www.instagram.com/zachcalton/ - Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Transcribed - Published: 17 March 2025
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