Instructions for Boosting Cycling Performance with Sodium Bicarbonate (#219)

The Time-Crunched Cyclist Podcast by CTS

Player FM - Internet Radio Done Right

31 subscribers

Lagt till five år sedan

Innehåll tillhandahållet av CTS. Allt poddinnehåll inklusive avsnitt, grafik och podcastbeskrivningar laddas upp och tillhandahålls direkt av CTS eller deras podcastplattformspartner. Om du tror att någon använder ditt upphovsrättsskyddade verk utan din tillåtelse kan du följa processen som beskrivs här https://sv.player.fm/legal.

State Secrets: Inside The Making Of The Electric State

1
Family Secrets: Chris Pratt & Millie Bobby Brown Share Stories From Set 22:08

för 7 dagar sedan22:08

Spela Senare

Listor

Gilla

Gillad

22:08

Host Francesca Amiker sits down with directors Joe and Anthony Russo, producer Angela Russo-Otstot, stars Millie Bobby Brown and Chris Pratt, and more to uncover how family was the key to building the emotional core of The Electric State . From the Russos’ own experiences growing up in a large Italian family to the film’s central relationship between Michelle and her robot brother Kid Cosmo, family relationships both on and off of the set were the key to bringing The Electric State to life. Listen to more from Netflix Podcasts . State Secrets: Inside the Making of The Electric State is produced by Netflix and Treefort Media.…

för ungefär ett år sedan 37:34

MP3•Episod hem

OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD is back to discuss exactly how sodium bicarbonate can improve cycling performance, how much to consume, when to take it, and what workouts or races it works best for. Coach Adam Pulford and Kristen also discuss new research showing that using sodium bicarbonate during an 8-week training program improves training adaptations.
Key topics in this episode:

What sodium bicarbonate does in the body
What's the problem with sodium bicarbonate?
What athlete types benefit from sodium bicarbonate?
Is sodium bicarbonate safe?
How much sodium bicarbonate should you take?
Multi-day loading with sodium bicarbonate
Sodium bicarbonate in long-term training plan

Guest
Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD) and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.

Links

Kristin's Website
Kristin's Instagram

References:

Host
Adam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

Kapitel

1. Instructions for Boosting Cycling Performance with Sodium Bicarbonate (#219) (00:00:00)

2. Sodium Bicarbonate Benefits for Cyclists (00:00:07)

3. Sodium Bicarbonate Usage Guidelines and Benefits (00:15:29)

4. Sodium Bicarbonate Performance Benefits (00:26:38)

5. Sodium Bicarbonate in Athletic Performance (00:31:41)

240 episoder

#Sports #Science #Fitness #CTS #Cycling #Road Cycling #Cycling Training #Gravel #Endurance #Training Tip #Workout

Instructions for Boosting Cycling Performance with Sodium Bicarbonate (#219)

The Time-Crunched Cyclist Podcast by CTS

31 subscribers

published för ungefär ett år sedan

Dela

MP3•Episod hem

What sodium bicarbonate does in the body
What's the problem with sodium bicarbonate?
What athlete types benefit from sodium bicarbonate?
Is sodium bicarbonate safe?
How much sodium bicarbonate should you take?
Multi-day loading with sodium bicarbonate
Sodium bicarbonate in long-term training plan

Links

Kristin's Website
Kristin's Instagram

References:

Kapitel

1. Instructions for Boosting Cycling Performance with Sodium Bicarbonate (#219) (00:00:00)

2. Sodium Bicarbonate Benefits for Cyclists (00:00:07)

3. Sodium Bicarbonate Usage Guidelines and Benefits (00:15:29)

4. Sodium Bicarbonate Performance Benefits (00:26:38)

5. Sodium Bicarbonate in Athletic Performance (00:31:41)

240 episoder

#Sports #Science #Fitness #CTS #Cycling #Road Cycling #Cycling Training #Gravel #Endurance #Training Tip #Workout

Alla avsnitt

1
The Best Mountain Bike for Leadville Trail 100 for "Regular Racers", First Timers, and Fast Finishers (#240) 49:23

för 2 dagar sedan49:23

49:23

Overview We love checking out what the pros are riding, but "normal" riders aiming to finish the Leadville 100 MTB in under 9 hours or under 12 hours have different needs on race day. Ten-time LT100 finisher, coach, and author Jim Rutberg talks with 3-time finisher Adam Pulford about the best bikes, equipment choices for the 2000+ riders behind the race leaders. And, since they're both coaches, they throw in a bunch of training, nutrition, and race strategy tips as well. Key topics in this episode: Challenges of Leadville 100 course Is Leadville a drop-bar bike course? Best Bike Setup for Leadville 100 How much suspension do you need? Bottles or hydration pack? What about a hardtail MTB? Wheels and Tires for Leadville 100 Crank length for mountain biking MTB, Gravel, or Road shoes and pedals? Training and Nutrition tips for Leadville 100 LINKS 5 Race Bikes from the 2022 Leadville 100 - Pinkbike Tech Week – Bike & Tire Guide for the Stages Cycling Leadville Trail 100 MTB Roundup: The mountain bikes of Leadville - Velo XC vs Trail Bike Geo: Trail vs cross-country mountain bikes: Which is right for you? | BikeRadar ASK A QUESTION FOR A FUTURE PODCAST Guest Jim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael . A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram. Host Adam Pulford has been a CTS Coach for nearly 20 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
How to Verify Your Field Test Result and Training Zones (#239) 25:18

för 9 dagar sedan25:18

25:18

OVERVIEW How do you know if your threshold value or FTP or the training zones you calculated from your field test or lab test are correct? The best way is to conduct a Verification Workout! Coach Adam Pulford walks you through his go-to verification workout and reveals how it can tell you if your training zones are set too low, too high, or just right. TOPICS COVERED How to tell if your threshold test was any good Coach tips on training zones The FTP Verification Workout What to look for from a verification workout How to adjust training zones if necessary Scaling the Verification Workout for beginners When in doubt, here's what to do ASK A QUESTION FOR A FUTURE PODCAST HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
Comparing Cycling Field Tests & Using The Best Test For You (#238) 29:34

för 16 dagar sedan29:34

29:34

OVERVIEW Different cycling field tests have their pros and cons. Some are better for beginners vs. athletes with greater pacing skills. Others are more convenient and easy to fit into a training plan. And still others are more detailed and take multiple days to complete, but provide more nuanced information. Coach Adam Pulford breaks down the most relevant, high-quality field tests so you can use the best test for you. Includes consideration for the 20-minute, Ramp Test, 8-minute, critical power, and power profiling tests. TOPICS COVERED What is a field test? The 20-Minute FTP test The Ramp Test The 2 x 8-Minute Test from CTS Critical Power Testing Power Profile Testing with WKO5 When you should update your training intensity ranges The Best Test for You ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES CTS Cycling Field Test CTS Field Test: Why Two 8-Minute Efforts Instead Of One 20-Minute Effort? - CTS Andy Coggan Protocol - Power Profiling: Creating Your Power Profile Comparing Many Field Testing Methods: Cycling Training Zones: A Detailed Guide — High North Performance WKO5 Resources: https://www.wko5.com/power-duration-science-explained Article: https://www.cyclingweekly.com/fitness/i-tried-every-ftp-test-to-find-out-which-is-the-most-accurate Training Peaks Power Terminology: https://www.trainingpeaks.com/blog/power-terminology-for-cycling/ Essential Guide to Cycling Training with a Power Meter - CTS HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
Inspiration Lessons from Olympian and Paris-Roubaix Winner Alison Jackson (#237) 41:44

för 22 dagar sedan41:44

41:44

Overview: Canadian Olympian and Paris-Roubaix winner Alison Jackson is one of the most dynamic and entertaining riders in the pro peloton. But inspiration to train and compete at her best doesn't always come easily. Learn what inspires Alison, what she does to find or create inspiration when it doesn't come naturally, and how you can draw on the same skills and techniques she uses to inspire yourself to greatness. Topics Covered In This Episode: How the Olympics inspired Alison to start cycling Finding motivation in playfulness Motivating yourself to get started when you don't want to Finding the inspiration to train when the going gets hard Host Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Guest Bio Alison Jackson is one of the most recognizable Canadian professional cyclists, not only because wins races all over the world, but also because her dance moves have made her a social media sensation. She is a two-time Olympian, the first North American cyclist to win Paris-Roubaix, and multi-time Canadian National Champion. For 2025, she will race for the EF Education-Oatly Pro Cycling Team. Alison works with CTS Coach Adam Pulford. More About Alison Jackson: IG: https://www.instagram.com/aliactionjackson/ TikTok: https://www.tiktok.com/@aliactionjackson?lang=en FB: https://www.facebook.com/alisonactionjackson Twitter: https://twitter.com/aliACTIONjackso Team: https://efprocycling.com/ Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
How to Best Choose Between a Virtual Race vs Planned Interval Workout? (#236) 13:51

för 30 dagar sedan13:51

13:51

OVERVIEW Virtual racing on TrainingPeaks Virtual, Zwift, Rouvy or other indoor cycling platforms can be a fun and intense addition to an athlete's overall program. They can even become the central focus of your season! But too much virtual racing can work against you by removing too much of the specificity and contrast your training plan needs in order for you to experience gains in fitness and performance. If you want to jump into virtual racing or hard virtual group rides, here's a guide on how to do it wisely and effectively. TOPICS COVERED Swap race for interval session? Mistakes to avoid when adding virtual racing to training plan Bringing contrast to your training ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES CTS Membership: https://trainright.com/membership TP Virtual: https://www.trainingpeaks.com/virtual/ TP Virtual Race Hub: https://tpvirtualhub.com/ HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
Joe Friel on Fundamental Truths and Practical Training Takeaways for Cyclists (#235) 53:27

för 5 weeks sedan53:27

53:27

Overview: Joe Friel, legendary coach and author of "The Cyclists Training Bible", "Fast After 50", and "Ride Inside" (among other titles), is back on the podcast to discuss some fundamental truths and takeaways on coaching and training. Whether you're new to training or you've been working out for decades, this is an opportunity to confirm what you've experienced and learned over the years and to discover more nuanced observations and techniques from one of the best coaches in the profession. IN THIS EPISODE Importance of a high performance mindset Balancing the Big 3: Career, Family, Training How to individualize training for Time-Crunched and Time-Rich Athletes Overreaching vs Overtraining: Importance of scheduling rest Race readiness: The difference between resting and tapering Strength training: Why to do it, how, and when for Time-Crunched Athletes and Aging Athletes LINKS Suggestions for the Aging Athlete - Joe Friel Motivation: Thoughts on Training #5: Motivation - Joe Friel Consistency: Thoughts on Training #3: Consistency Is Key - Joe Friel FastTalk, Joe’s New Training Bible Joe Friel’s Website and Books ASK A QUESTION FOR A FUTURE PODCAST GUEST For endurance athletes and coaches, Joe Friel needs no introduction. A legend in the endurance coaching profession, Joe is the author of some of the most successful books on endurance training, including "The Cyclist's Training Bible", "The Triathlete's Training Bible", and "Fast After 50". He was a founder of Peaksware, creator of TrainingPeaks software. As a coach, his clients have included elite amateur and professional road cyclists, mountain bikers, and triathletes and duathletes. HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
Will Intervals Ruin A Zone 2 Training Ride? The Science Of Mixed-Intensity Workouts. (#234) 15:36

för 6 weeks sedan15:36

15:36

OVERVIEW There's a misconception that mixing higher-intensity intervals and Zone 2 aerobic endurance riding in the same session is bad. The contention is that exposure to higher intensities hinders the stimulus that leads to improved fat oxidation. Coach Adam Pulford dispels this myth and explains how training zones work together and can be used in additive and complementary ways. TOPICS COVERED How training intensities complement each other rather than cancel each other Aspects of fitness that can be improved at ALL INTENSITIES The limitation of focusing too much on improving fat oxidation How progressive overload works to gradually build fitness ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES Is Zone 2 Training Overhyped or Under Appreciated? #41 - Zone 2 training: why all the talk? With Dr Andrew Coggan Rethinking the role of fat oxidation: substrate utilisation during high-intensity interval training in well-trained and recreationally trained runners Forums: https://www.reddit.com/r/HubermanLab/comments/13cgwgb/zone_2_after_hiit/ https://www.trainerroad.com/forum/t/high-zone-2-vs-sweet-spot-intervals/24263/2 Sweet Spot Training In The Winter/Base Phase: Yes Or No? Physiological Benefits of Sweet Spot Training HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
Cycling Training: When To Work Out On Tired Legs vs. Fresh Legs vs. Full Taper (#233) 19:06

för 7 weeks sedan19:06

19:06

OVERVIEW What you rest for is what you're investing in. Group rides, interval days, training races, goal races... you can't be completely fresh and rested for all of them, but when should you train through an event versus tapering for it? Should you rest for a few days before big weekend group rides or treat them like any other training day? Scheduling rest and recovery is as important as scheduling aerobic endurance work or high intensity intervals. Coach Adam Pulford teaches you how to know the differences between using a short rest to freshen up, a structured taper to maximize performance, or a long rest to deload between training phases. TOPICS COVERED Intro How to "freshen up" your legs for important training sessions When to train on tired legs Resting before a new training phase What "coming in fresh" looks like Building recovery into your annual training plan ASK A QUESTION FOR A FUTURE PODCAST HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
Athlete's Mindset: Unlock the Power of Athlete Identity 40:50

för 8 weeks sedan40:50

40:50

Overview: You are an athlete. Yes, you. Even if you don't always feel like one. Even if you're not as fit as you'd like. Being an athlete is part of your identity and who you are. It influences your priorities, eating behaviors, sleeping choices, and even your relationships and career decisions. Athlete, coach, parent, and journalist Pam Moore joins Coach Adam Pulford to delve into the power of athlete identity and how leaning into it can improve all aspects of your life and performance. Topics Covered In This Episode: Defining athlete identity Occupational therapy insights on athlete identity How athlete identity changes with life transitions (kids, jobs, marriage, etc.) Maintaining athlete identity when life gets busy Adapting athlete identity with advancing age How shame affects athlete identity How self compassion improves longevity in sport/training Guest: Pam Moore started out as an Occupational Therapist before committing to her passion for writing and becoming a journalist. A regular contributor to The Washington Post, her work has also appeared in Time, The Guardian, and Runner’s World, Bicycling Magazine, and for well-known brands like Peloton. She earned a certification as an Intuitive Eating Counselor. Show Links: Pam Moore's Website Pam's Podcast Real Fit — Pam Moore ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
Intuitive Eating: What It Is, What It's Not, and How It Might Transform Your Training, with Pam Moore (#231) 42:53

för 9 weeks sedan42:53

42:53

Overview: Intuitive eating coach and journalist Pam Moore joins Coach Adam Pulford to discuss the ins and outs of "Intuitive Eating", what it really means (hint: it's not just eat whatever you want whenever you want), why it might be important for your lifestyle and eating habits, and how to incorporate it into your nutrition program. Topics Covered In This Episode: What is Inutitive Eating? Examples of cues or prompts that fit into intuitive eating Why we lack awareness of how we're actually eating Is there a place for tracking calories/macros in intuitive eating? Going from "the least you can get away with" to "the most I can tolerate" during exercise. Guest: Pam Moore started out as an Occupational Therapist before committing to her passion for writing and becoming a journalist. A regular contributor to The Washington Post, her work has also appeared in Time, The Guardian, and Runner’s World, Bicycling Magazine, and for well-known brands like Peloton. She earned a certification as an Intuitive Eating Counselor, and says, "As an occupational therapist and a journalist, I bring my intuitive eating coaching clients a deep understanding of human motivation, what it takes to make sustainable behavior change, and most importantly, how to ask the right questions and listen deeply to the answers." Show Links: Intuitive Eating Website/Book Pam Moore's Website Pam's Podcast Real Fit — Pam Moore ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
Are Intervals More Effective At The Beginning Or End Of A Zone 2 Workout? (#230) 13:16

för 10 weeks sedan13:16

13:16

OVERVIEW Should you perform your interval efforts at the beginning or end of your workout? In most cases, doing hard efforts early, when you are freshest, increases power output and time-at-intensity for those intervals. In this episode, Coach Adam Pulford provides the rationale behind this structure and shares the three specific scenarios when he has athletes ride in Zone 2 for most of the ride and execute hard efforts at the end. TOPICS COVERED Why you should do intervals in the first third of your workout. How early intervals improve Zone 2 training effect afterward Intervals at the end for competition specificity Intervals at the end for fatigue resistance training/durability Interval timing advice for Time-Crunched Athlete ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES Workout & Interval Structure: Decoding Interval Workouts: How to determine the number and duration of intervals The Science of Training Your Durability and Fatigue Resistance: https://youtu.be/8-RRwmlErDI or https://www.buzzsprout.com/813266/episodes/15275108 Fatigue Resistance Training and Testing: https://youtu.be/556YzqceA9E or https://www.buzzsprout.com/813266/episodes/15507165 Knowledge is Watt: DURABILITY: THE FOURTH DIMENSION OF ENDURANCE PERFORMANCE : HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
New Year, New Perspectives on Achieving Meaningful Goals, with Coach Jason Koop 56:52

för 11 weeks sedan56:52

56:52

Overview: In this insightful conversation, Coaches Jason Koop and Adam Pulford pull back the curtain and reveal the ways they navigate the creation, planning, and execution of athlete goals - and their own goals as coaches and professionals. It's a new perspective on traditional narratives about goal setting, one that is sure to be thought-provoking for athletes and coaches alike. Topics covered in this episode: Who's goals are these, anyway? Why coaches and athletes are terrible at forecasting Why a granular annual plan can be counterproductive How a broadly-based annual plan is essential How to guide an athlete with two or more A-goals in a season ASK A QUESTION FOR A FUTURE PODCAST Guest: Jason Koop Jason Koop is the Head Coach of CTS Ultrarunning, author of "Training Essentials for Ultrarunning, 2nd Ed", creator of the "Research Essentials for Ultrarunning" monthly newsletter, and host of "The Koopcast" podcast. He is one of the most sought-after coaches in ultrarunning, and for many years he was the CTS Coaching Director in charge of coaching education and ongoing mentoring of CTS Coaches across all sports. Find Jason on Instagram , Twitter , or his website: https://jasonkoop.com Host Adam Pulford has been a CTS Coach for more than 15 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Links Long Range Planning Link: Book — Coach Jason Koop My Go-To on Periodization: Periodization Theory and Methodology of Training Article on Goals: Three Types of Goals for Cycling Success Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
Tips For The Last Training Week of the Year! (#228) 34:05

för 12 weeks sedan34:05

34:05

Overview: Coach Renee Eastman joins Adam Pulford to provide wisdom, guidance, and actionable tips for thriving through the week between Christmas and New Year's. For some, it's an opportunity for a big training block (e.g., Rapha's Festive 500). Others struggle to train at all because of family trips. And still others get anxious about indulging in holiday meals. Renee and Adam have common-sense tips for all these scenarios and more. Topics Covered In This Episode: Strategies for Time-Crunched vs. Time-Rich Athletes Will taking two weeks off hurt your fitness? Alternative exercises that count for training Healthy perspectives on Holiday eating Are week-long fitness challenges a good idea? How to execute a week-long challenge if you choose Guest: Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion. Show Links: Renee Eastman bio: https://trainright.com/coaches/renee-eastman/ Instagram: https://www.instagram.com/renee.eastman/?hl=en Detraining Effects Prevention: A New Rising Challenge for Athletes - PMC (PDF) The Effects of Detraining on Cardiovascular Parameters in Distance Runners Vacations: Remarkably Valuable for Athlete Fitness and Life-Balance The Rapha Festive 500 Detraining Episode: https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000583323375 ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
Mastering the Perfect Warm-Up: Elevate Your Cycling Performance (#227) 24:13

för 13 weeks sedan24:13

24:13

OVERVIEW Warmup routines change based on the physical and mental demands of a competition or training session. There are general rules of thumb like, "The shorter the race the long the warmup", but Coach Adam Pulford dives deeper and describes exactly how long to warm up on the bike and with what range of intensities, along with dynamic activities cyclists can do off the bike - or in the start corral - to compete or train at your best. TOPICS COVERED Warm up rules of thumb The Short warmup (7-10 minutes) Medium warmup (20 minutes) Long warmups (30-45 minutes) Example: Long warmup before hard training (25-30 minutes) Example: Race warmup (45 minutes) Example: Alternative short race warmup (20 minutes) Dynamic Warmup and Activation Exercises Do Masters athletes need a longer warmup? Creating a good dynamic warmup Time-Crunched Warmups and Race Start Corrals ASK A QUESTION FOR A FUTURE PODCAST RESOURCES EXAMPLE Warm up before hard Training: ~25-30min 10-15min of easy endurance spinning 3x1min FastPedals (high cadence, moderate power) with 1min RBI, spin easy for 2-3min then move on to 2x20s openers with 2-3min RBI Build into your main set, and have at it! Good for a 90min session with hard, zone 4+ intervals EXAMPLERace Warm Up: 45min 10-15min of easy endurance spinning 3x1min FastPedals (high cadence, moderate power) with 1min RBI 2x4min Threshold efforts with 3min RBI 2x20s openers with 2-3min RBI 5-10min easy spinning EXAMPLE Simple Race Warm Up: 20min 7-10min easy endurance spinning 3min build from Tempo to Threshold 2min easy 1x20s Opener 3-5min easy spinning LINKS NSCA General and Specific Warm Up Golden Rule of Running: Never Skip the Warm-up HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

1
3 Reasons Your Exercise Heart Rate Is So High (#226) 26:06

för 14 weeks sedan26:06

26:06

OVERVIEW Sometimes your exercise heart rate seems higher than normal for a given power output and perceived exertion. Beyond the standard variables that affect heart rate, like caffeine, dehydration, anxiety, and fatigue, there are other training and nervous system related factors that may elevate exercise heart rates for a few days or up to two weeks. Coach Adam Pulford examines three common scenarios that can temporarily jack up your exercise heart rate. TOPICS COVERED What influences heart rate Scenario 1 - first indoor trainer session Heat training for indoor cycling Scenario 2 - time away from training How to mitigate elevated HR issues when returning to training Heat exposure to mitigate elevated HR Scenario 3 - long steady rides vs. hilly rides HR response to cold vs. heat MTB Tip - using hrTSS to evaluate technical terrain ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES Evidence and possible mechanisms of altered maximum heart rate with endurance training and tapering - PubMed Do You Have An Elevated Heart Rate After Exercise? Here's Why Effects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional Studies Unlocking Peak Performance: Heat Training Science with Lindsay Golich (EP #214) Autonomic Nervous System: What It Is, Function & Disorders Recovery from sauna bathing favorably modulates cardiac autonomic nervous system - ScienceDirect HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

Välkommen till Player FM

Player FM scannar webben för högkvalitativa podcasts för dig att njuta av nu direkt. Den är den bästa podcast-appen och den fungerar med Android, Iphone och webben. Bli medlem för att synka prenumerationer mellan enheter.