Ask a Cycling Coach Podcast - Presented by TrainerRoad
Cycling
The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.
Location:
United States
Description:
The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.
Language:
English
Episodes
WHY CYCLISTS CRAMP (+ How to Stop It) | Alex Larson - Registered Dietician | Ask a Cycling Coach Podcast 559
11/13/2025
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// TOPICS COVERED
(0:00:00) Intro – Cramping & “Polarized Carbohydrate Intake”
(0:00:39) Can You Raise FTP While Losing Weight?
(0:02:06) How to Safely Use a Calorie Deficit Without Losing Power
(0:03:14) The Right Way to Fuel Workouts vs. Daily Nutrition
(0:05:02) Why Breakfast & Timing Improve Body Composition
(0:06:28) Front-Loading Nutrition vs. Nighttime Overeating
(0:07:47) Carb Loading, Sodium & Hydration Before Big Races
(1:08:10) Why Cyclists Cramp – The Real Cause (Not What You Think)
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, Montoya-Vieco A, Collado E, Hernando B, Panizo N, Hernando C. 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.
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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:...
Duration:01:20:52
LOSE WEIGHT WITHOUT LOSING POWER: HOW TO CUT BODY FAT AND RAISE FTP | Ask a Cycling Coach 558
11/6/2025
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// 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
Duration:01:14:06
ULTIMATE GUIDE TO STRENGTH TRAINING FOR CYCLISTS | UPDATED! | Ask a Cycling Coach Podcast 557
10/30/2025
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// SHARE AND RATE THE PODCAST!
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// 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
Duration:01:12:45
431W for 2+ Hours?! | Matt Beers’ Unreal Big Sugar Power | Ask a Cycling Coach 556
10/23/2025
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// 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 Faster
Specialized 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
Duration:00:21:12
TRAINING SECRETS BEHIND KEEGAN SWENSON’S WORLD CHAMPION FITNESS | Ask a Cycling Coach 555
10/16/2025
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// SHARE AND RATE THE PODCAST!
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// 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
Duration:00:31:01
REPEATABILITY BEATS FTP? CX vs. XC POWER BREAKDOWN | Tobin Ortenblad | Ask a Cycling Coach 554
10/9/2025
// 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!
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Google 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
Duration:01:05:46
THE GRAY ZONE MYTH: MISTAKE OR ADVANTAGE FOR CYCLISTS? | Hannah Otto | Ask a Cycling Coach 553
10/2/2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
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// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google 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?
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
Duration:01:07:25
HOW TO KNOW IF YOUR TRAINING IS WORKING | Olympian Haley Smith | Ask a Cycling Coach 552
9/25/2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
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// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google 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/zachcalton
- 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
Duration:01:19:43
TRAINING MISTAKES THAT MAKE YOU SLOWER | Pro Cyclist Zach Calton | Ask a Cycling Coach 551
9/18/2025
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// 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
Duration:01:17:39
GOOD vs. GREAT: The Secrets of Next-Level Cycling | Alexey Vermeulen | Ask a Cycling Coach 550
9/11/2025
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🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
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// SHARE AND RATE THE PODCAST!
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Google 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
Duration:01:24:57
6 HOURS AT 5.0W/KG?! | Keegan Swenson World Champs Power File Analysis | Ask a Cycling Coach 549
9/9/2025
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
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🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
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// SHARE AND RATE THE PODCAST!
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Google 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
Duration:00:37:23
SURPRISE SECRET TO BIG FTP GAINS? | 2025 Indoor Training Ultimate Guide | Ask a Cycling Coach 548
9/4/2025
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// SHARE AND RATE THE PODCAST!
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Google 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
Duration:00:41:19
HOW PROS BUILD MASSIVE FTP GAINS | Matt Beers | Ask a Cycling Coach 547
8/28/2025
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🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
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// SHARE AND RATE THE PODCAST!
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Google 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
Duration:01:02:30
How to Lose Weight Safely for Cyclists (And Keep it Off) | Dr. Kyle Pfaffenbach | Ask a Cycling Coach 546
8/21/2025
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🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
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// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
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Google 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
Duration:01:06:40
How to Crush Big Races | Leadville, White Rim FKT, + | Pro Cyclist Hannah Otto | Ask a Cycling Coach 545
8/14/2025
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// SHARE AND RATE THE PODCAST!
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Google 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
Duration:01:18:19
2025 Leadville Trail 100 MTB | Keegan Swenson vs. Average Rider | Ask a Cycling Coach Podcast 544
8/11/2025
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
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// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
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Google 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
Duration:01:14:29
8 Weeks to Leadville | How I Gained 14 Watts (and Lost 7 lbs!) | Ask a Cycling Coach Podcast 543
8/7/2025
🚀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/spotify2
Google 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
Duration:01:02:15
Fat Burning Zone MYTH | Why Fasted Rides Might Not Work | Ask a Cycling Coach Podcast 542
7/31/2025
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🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
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// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
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// 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
Duration:01:12:53
RACE STRATEGY LESSONS FROM NATIONALS & TAHOE TRAIL 100 | Hannah Otto | Ask a Cycling Coach Podcast 541
7/24/2025
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// SHARE AND RATE THE PODCAST!
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Google 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
Duration:01:03:23
WHAT ACTUALLY MAKES YOU A FASTER CYCLIST? | Pro Cyclist Ryan Standish | Ask a Cycling Coach Podcast 540
7/17/2025
🚀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
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Google 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
Duration:01:17:46