The Time-Crunched Cyclist Podcast by CTS

OVERVIEWShould 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 COVEREDWhy you should do intervals in the first third of your workout.How early intervals improve Zone 2 training effect afterwardIntervals at the end for competition specificityIntervals at the end for fatigue resistance training/durabilityInterval timing advice for Time-Crunched AthleteASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESWorkout & Interval Structure: Decoding Interval Workouts: How to determine the number and duration of intervalsThe 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: HOSTAdam 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

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 forecastingWhy a granular annual plan can be counterproductiveHow a broadly-based annual plan is essentialHow to guide an athlete with two or more A-goals in a seasonASK A QUESTION FOR A FUTURE PODCASTGuest: Jason KoopJason 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 HostAdam 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.LinksLong Range Planning Link: Book — Coach Jason KoopMy Go-To on Periodization: Periodization Theory and Methodology of TrainingArticle on Goals: Three Types of Goals for Cycling SuccessListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

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 AthletesWill taking two weeks off hurt your fitness?Alternative exercises that count for trainingHealthy perspectives on Holiday eatingAre week-long fitness challenges a good idea?How to execute a week-long challenge if you chooseGuest: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=enDetraining Effects Prevention: A New Rising Challenge for Athletes - PMC (PDF) The Effects of Detraining on Cardiovascular Parameters in Distance RunnersVacations: Remarkably Valuable for Athlete Fitness and Life-Balance The Rapha Festive 500Detraining Episode: https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000583323375ASK A QUESTION FOR A FUTURE PODCASTHostAdam 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWWarmup 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 COVEREDWarm up rules of thumbThe 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 ExercisesDo Masters athletes need a longer warmup?Creating a good dynamic warmupTime-Crunched Warmups and Race Start CorralsASK A QUESTION FOR A FUTURE PODCASTRESOURCESEXAMPLE Warm up before hard Training: ~25-30min10-15min of easy endurance spinning3x1min FastPedals (high cadence, moderate power) with 1min RBI, spin easy for 2-3min then move on to2x20s openers with 2-3min RBIBuild into your main set, and have at it! Good for a 90min session with hard, zone 4+ intervalsEXAMPLERace Warm Up: 45min10-15min of easy endurance spinning3x1min FastPedals (high cadence, moderate power) with 1min RBI2x4min Threshold efforts with 3min RBI2x20s openers with 2-3min RBI5-10min easy spinningEXAMPLE Simple Race Warm Up: 20min7-10min easy endurance spinning 3min build from Tempo to Threshold2min easy 1x20s Opener3-5min easy spinning LINKSNSCA General and Specific Warm Up Golden Rule of Running: Never Skip the Warm-upHOSTAdam 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete