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PODCAST

The Time-Crunched Cyclist Podcast by CTS

Coach Adam Pulford delivers actionable training advice and answers your questions in short weekly episodes for time-crunched cyclists looking to improve their cycling performance. The Time-Crunched Cyclist Podcast (formerly The TrainRight Podcast) is brought to you by the team at CTS - the leading endurance coaching company since 2000. Coach Adam pulls from over a decade of coaching experience and the collective knowledge of over 50+ CTS Coaches to help you cut throught the noise of training

sports fitness

All Episodes

35:08

Unlocking Peak Performance: Heat Training Science...

The Time-Crunched Cyclist Podcast by CTS ·

2024/09/18

Can heat training be the secret weapon in unlocking peak athletic performance? Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center. Lindsay reveals the preparations undertaken by Team USA for the Paris Olympics, detailing how they managed heat stress in extreme conditions. From sustainable designs in the Olympic Village to using core temperature pills for gathering data, learn how innovations help athletes excel on the wor...

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51:22

Episode 213: The Time-Crunched Cyclist's Guide to...

The Time-Crunched Cyclist Podcast by CTS ·

2024/09/11

OVERVIEWOverview: 'Cross is coming! Coach Adam Pulford talks with Chris Merriam, Team Manager of CXD Trek Bikes, about all things cyclocross, from mistakes 'crossers make to equipment recommendations, key workouts, and race day strategies.TOPICS COVEREDCommon pre-season training mistakes Skill and technique mistakes in trainingWhat to look for in a cyclocross training groupWork/life balance with cyclocross racingMistakes in equipment selectionRace day strategiesCyclocross-specific interv...

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26:39

Episode 212 - Which is Best: SweetSpot vs. Polarized...

The Time-Crunched Cyclist Podcast by CTS ·

2024/09/04

OVERVIEWOverview: The sports science debate between training methodologies seems to pit Polarized training (e.g., hard days hard, easy days easy) against Tempo/Sweetspot training (e.g., high aerobic training, often derided as "the middle ground"). For real athletes, all intensities matter and how you use them depends on your available time and your goals. Here's how to figure it out.TOPICS COVEREDPolarized vs. SweetSpot definitionsSweetSpot pros and consPolarized training pros and consPractic...

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27:34

Episode 211: Optimizing Recovery After Big Goal Events

The Time-Crunched Cyclist Podcast by CTS ·

2024/08/28

OVERVIEWOverview: Big goal events take a lot of you, both physically and mentally. A couple days off won't cut it. Here's how to structure an effective post-goal event recovery.TOPICS COVEREDHow to start post-event recoveryWeek 2 of post-event recoveryWeek 3 of post-event recoveryHow you know you're ready againQuestion 2: Key Metrics to Track for Training?3 broad areas to focus onSpecific metrics to trackASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two d...

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15:34

Episode 210: How and when to intensify cycling...

The Time-Crunched Cyclist Podcast by CTS ·

2024/08/21

OVERVIEWOverview: After a long period of developing base aerobic fitness, how and when should Time-Crunched Cyclists add intensity for greater speed and power? TOPICS COVERED IntroIntensifying training to add speed and powerKey workouts for aerobic glycolysisProgression of workouts for improving aerobic glycolysisASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundred...

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17:06

Episode 209: Super Time-Crunched - Cycling Training...

The Time-Crunched Cyclist Podcast by CTS ·

2024/08/14

OVERVIEWTime-Crunched Cyclist programs are typically 6-8 hours of training per week, but a listener asks. "What if I have only 4 hours per week?" TOPICS COVEREDQuick Answers to Listener QuestionsBenefits of short sessions of Zone 2 trainingBlock training for Super Time-Crunched CyclistsThreshold workout exampleTraining plans with 2-3 workouts per weekAnnual periodization plan for Super Time-Crunched CyclistsASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly tw...

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34:25

Episode 208: How Carbohydrate Fueling Affects...

The Time-Crunched Cyclist Podcast by CTS ·

2024/08/07

IN THIS EPISODECarbohydrates and durabilityWhat are Critical Power and W PrimeResearch review: Critical Power at rested vs. fatigued state with CHOFueling for increased durabilityFueling by percentage of hourly expenditureNutrition timing and periodizationLINKShttps://knowledgeiswatt.substack.com/https://www.instagram.com/knowledgeiswatt/https://x.com/knowledgeiswattASK A QUESTION FOR A FUTURE PODCASTGUESTGabriele Gallo earned his PhD in sports science and also recognized that scientific lite...

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30:34

Episode 207: Bullet Proof Your Fatigue Resistance...

The Time-Crunched Cyclist Podcast by CTS ·

2024/07/31

IN THIS EPISODEDurability and Fatigue Resistance Testing ProtocolsDoes everyone benefit from durability training?Independence of VO2 and durabilityTraining development for shorter distance athleteDurability for long gravel, road, and MTB racersEmerging research on training strategies LINKShttps://knowledgeiswatt.substack.com/https://www.instagram.com/knowledgeiswatt/https://x.com/knowledgeiswattASK A QUESTION FOR A FUTURE PODCASTGUESTGabriele Gallo earned his PhD in sports science and al...

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33:28

Episode 206: Science of Peak Fat Oxidation and FatMax...

The Time-Crunched Cyclist Podcast by CTS ·

2024/07/24

IN THIS EPISODEPeak Fat Oxidation and FatMaxFax oxidation effect on fatigue resistanceEffects of sex and fitness on peak fat oxidationTraining with low and high carbohydrate availabilityOptimizing fat oxidation for Time-Crunched CyclistsZone 2 training benefits beyond fat oxidationLINKShttps://knowledgeiswatt.substack.com/https://www.instagram.com/knowledgeiswatt/https://x.com/knowledgeiswattASK A QUESTION FOR A FUTURE PODCASTGUESTGabriele Gallo earned his PhD in sports science and also recog...

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41:11

Episode 205: Joe Friel on Science-Based Training for...

The Time-Crunched Cyclist Podcast by CTS ·

2024/07/17

In Part 2 of our conversation with legendary coach Joe Friel, Adam and Joe discuss four key topics around training for older athletes: Consistency, Intensity, Motivation, and Habits. IN THIS EPISODE 4 Takeaways for Older AthletesThe Value of ConsistencyThe only 3 things an athlete can focus onIntensity - balancing hard days and easy days"Recovery on Demand" Motivation changes for older athletesMaintaining good habits with ageLINKSSuggestions for the Aging Athlete - Joe FrielMotivati...

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31:04

Episode 204: Joe Friel on Science-Based Training for...

The Time-Crunched Cyclist Podcast by CTS ·

2024/07/10

Unlock the secrets to maintaining peak performance at any age with our special guest, Joe Friel, the mastermind behind "The Cyclist's Training Bible" and "Fast After 50." Joe delves into the crucial role of anabolic hormones and their impact on athletic performance. Discover how a long-term dedication to training can help maintain higher hormone levels and slow the decline in VO2 max as we age. We also discuss the invaluable wisdom and strategies that experienced athletes employ to compensate...

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53:46

The Science Behind Sodium and Electrolytes in...

The Time-Crunched Cyclist Podcast by CTS ·

2024/07/03

IN THIS EPISODERole of electrolytes in the bodyDo we need sodium in sports drinks for performance?Why is sodium in sports drinks?Do we need sodium in sports drinks for 1-3 hour events, or only longer events?The role of electrolytes in crampingSodium testingPre-exercise sodium intakeSodium loading for fluid retention before specific eventsSodium bicarbonateLINKS-Podcast: Fueling Endurance: https://podcasts.apple.com/us/podcast/fueling-endurance-nutrition-for-runners-cyclists-triathletes/id1542...

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47:46

Drinking to Thirst vs. Following a Hydration Plan,...

The Time-Crunched Cyclist Podcast by CTS ·

2024/06/26

Join Coach Adam Pulford and Dr. Alan McCubbin, a sports dietitian from Monash University, to unpack the complexities of hydration, particularly for those balancing tight schedules. We discuss the essential strategies for pre-exercise hydration, managing fluid loss during workouts, and effective rehydration post-exercise. We also tackle the debate on whether to drink based on thirst or follow a pre-set plan and learn how to create a comprehensive sweat rate profile for varying conditions. IN T...

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36:17

The Science of Training Your Durability and Fatigue...

The Time-Crunched Cyclist Podcast by CTS ·

2024/06/19

IN THIS EPISODEDefining Fatigue Resistance and DurabilityWhat Durability looks like in your training dataPhysical tests for durability and fatigue resistanceFatigue resistance training workoutsWhen to schedule durability and fatigue resistance training LINKS- Knowledge is Watt: Fatigue Resistance and Durability - Durability not related to VO2 or FTP - The New Science of “Fatigue Resistance” by Alex Hutchinson - Fatigue Resistance or Durability in Cycling: Tests & Training Tips...

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24:37

Episode 200: How to Personalize Fueling and Training...

The Time-Crunched Cyclist Podcast by CTS ·

2024/06/12

IN THIS EPISODELearn how to use kilojoules to quantify work rates and total work achieved, set fueling goals, and achieve weight loss goals. What is a kilojoule?How kJs are used in training and racingFatigue resistance and durabilityBasing energy intake during rides as a percentage of hourly kJTracking kJ for weight management/loss goals LINKS- Energy Expenditure: Calories, Kilojoules and Power in Cycling - How Accurate is That Calorie Reading? ASK A QUESTION FOR A FUTURE PODCA...

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15:55

Episode 199: Is Training Twice a Day Good for...

The Time-Crunched Cyclist Podcast by CTS ·

2024/06/05

IN THIS EPISODEQuestion: Is one long ride better than two shorter ones?3 Strategies for Double DaysWhen to use double daysAre Double Days always good/better?Risks associated with Double DaysIs a double day better than a single long ride?LINKS- Benefits and Risks of Two-a-Day Training for Cyclists - Two Shorter Rides or One Really Long Ride: Which is better for training?- Do's and Don'ts of Double Day Training for Ultrarunners ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a...

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24:57

Episode 198: Potassium in Sports Drinks & Planning...

The Time-Crunched Cyclist Podcast by CTS ·

2024/05/29

IN THIS EPISODEQuestion 1: Should I add potassium to my sports drink?Natriuresis from overconsumption of potassiumQuestion 2: How can I keep my job and get enough recovery while training as a Time-Crunched Cyclist?How to recover well when you have limited time for recovery4 Steps to scheduling sleep, rest between workouts, training intensity, and training volume.ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiol...

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25:17

Episode 197: How to Leverage Zwift Racing in Your...

The Time-Crunched Cyclist Podcast by CTS ·

2024/05/22

IN THIS EPISODEQuestion 1: How to incorporate Zwift racing into a Time-Crunched Cyclist's training plan?Three priorities for including Zwift races in your training planTraining schedule examples with Zwift races includedQuestion 2: How can I incorporate a rowing ergometer into my cycling trainingUsing variety to improve training consistencyWorkout examples for rowing machine ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. i...

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15:55

How to Make Homemade Sports Drink with Carbs and...

The Time-Crunched Cyclist Podcast by CTS ·

2024/05/15

Unlock the secrets of sports nutrition as we explore the often-confused sugars—glucose and dextrose—with insights from nutrition expert Kristen Arnold, MS, RDN, CSSD. Then we'll delve deeper into the world of maltodextrin and learn how mixing carbohydrate sources can drastically enhance your athletic performance. As a bonus, we'll provide Kristen's recipe for a homemade sports drink that's easy to make, features inexpensive ingredients, and is easily customizable. IN THIS EPISODEAre Glucose v...

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29:41

Episode 195: What To Do About 'Intensity Creep'...

The Time-Crunched Cyclist Podcast by CTS ·

2024/05/08

In Episode 195, we answer a listener question about using power, heart rate, rate of perceived exertion and the talk test to gauge if you're hitting your Zone 2 or creeping out of it. CTS Coach and physiologist Renee Eastman talks with Host Adam Pulford about which metrics to prioritize during specific training rides. They also discuss aerobic decoupling and the ways that changes in relationship between power and heart rate can indicate changes in aerobic fitness and durability.Topics Covered...

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294 results

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