Ask a Cycling Coach Podcast - Presented by TrainerRoad

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ 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

Keegan Swenson breaks down his Marathon World Championships victory in this in-depth Cycling Podcast episode. From the decisive hike-a-bike to his 6-hour effort at 5 W/kg, Keegan shares the race strategy, fueling for endurance, and power data cycling insights that led him to the rainbow jersey. We dive into his bike setup—including running a hardtail MTB—and how he balanced speed, comfort, and control across technical terrain. Whether you’re into MTB Marathon Worlds, Marathon MTB, or just love mountain bike racing, this conversation is packed with takeaways for every rider. Keegan also reflects on years of preparation, the highs and lows of racing in Europe, and what this win means for his future in endurance racing. If you geek out on W/kg cycling, training details, or want to learn how the world’s best tackle brutal courses, this one’s for you. #KeeganSwenson #MTBMarathon #MarathonWorlds #MountainBike #CyclingPodcast #BikeSetup #RaceStrategy #EnduranceCycling #PowerData 🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ 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

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ 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

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ 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

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ 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

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ 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

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ 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

🚀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

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:00:43) Listener's Question on Negative Racing (00:02:32) Tobin's Personal Experience with Negative Racing (00:04:15) Strategies to Combat Negative Racing (00:06:10) The Importance of Tactical Patience (00:11:40) Effective Use of Power in Racing (00:17:33) Forming Alliances and Team Dynamics (00:26:18) The Impact of Negative Racing on Local Competitions (00:30:27) Discussion on Lifetime Grand Prix and Points Structure (00:33:08) Scott's Question About The Fat Burning Zone (00:37:54) Understanding Fat Burning Zones (00:47:39) Fasted Training: Pros and Cons (01:09:10) Maintaining Fitness During Off-Season Join Jonathan and guest pro cyclist Tobin Ortenblad from the Santa Cruz ht.sqd on this episode of the Ask a Cycling Coach podcast presented by TrainerRoad! They dive into various topics, including race tactics for marked riders, physiological responses to VO2 max vs. threshold training blocks, and effective strategies for fat burning. Tobin shares valuable insights on tackling negative racing tactics and practical approaches to maintain and improve FTP throughout the cycling season. Tune in for actionable advice and expert tips to become a faster cyclist! // RESOURCES MENTIONED - Tobin’s Instagram: https://www.instagram.com/mctubbbin - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠ - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠ - TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠ - TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠ - TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠ - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠ - Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠ - Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ 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

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ 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

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:01:08) How Important Is Nutrition Variety? (00:03:22) Meal Planning and Variety (00:12:24) Race Preparation and Training Insights (00:15:57) Pre-Race Nutrition and Anxiety (00:26:02) Hydration and Fluid Intake (00:38:38) Quick and Easy Meal Hacks (00:41:41) Protein Tips and Tricks (00:44:32) Probiotics and Dairy Tolerance (00:46:11) Fueling for Workouts (00:48:53) Homemade Nutrition and Sodium Intake (00:55:31) Coach Jonathan’s Leadville Goal (00:57:00) The Death Ride Course (00:57:37) Coach Jonathan’s Training Review (01:02:54) How to Qualify for Leadville (01:04:04) The BRUTAL 2025 Tahoe Trail Course (01:06:23) Heat Training Protocol (01:10:46) Heat Management Solutions (01:10:34) Preparing for the Death Ride (01:12:16) Adjusting Nutrition for Heat (01:13:52) Tahoe Trail 100 Pacing Strategy (01:15:07) Tahoe Trail 100 Tire Choice In today's episode, Coach Jonathan Lee is joined by Alex Larson from Alex Larson Nutrition to tackle important cycling nutrition questions. They cover the significance of variety in diet, pre-race meals, hydration, and how to manage pre-race stress. Jonathan also shares his ambitious goal of qualifying for the Leadville Trail 100 through the Tahoe Trail 100. He dives into his training plan, heat preparation, and strategies for success. Don't miss this packed episode for insights on nutrition, training, and racing! Stay tuned till the end to hear Jonathan's detailed plan for achieving his Leadville goal. // RESOURCES MENTIONED - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Alex Larson’s Instagram: https://www.instagram.com/alexlarsonnutrition // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠ - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠ - TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠ - TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠ - TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠ - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠ - Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠ - Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:00:26) Tour de France Overview (00:03:07) Tour de France Nutrition Insights (00:05:54) Women's Tour de France Highlights (00:08:25) Listener Question: Leadville Cadence Concerns (00:28:21) Hannah's Unbound Experience (00:49:54) Why People Are Misunderstanding Durability and Fatigue Resistance (01:01:47) Why your power is different on climbs vs. flats (01:22:13) Improving Single Track Pacing Tour de France week is here! In this episode, we break down shocking stats on the Tour’s insane calorie demands, and what changes in your body at low cadence vs. high cadence and which is best. We also cover how to actually train fatigue resistance (hint: you might be doing it wrong), and why your power drops on the flats even if you’re strong on climbs. Plus, pro racer Hannah Otto shares an unfiltered look into her brutal Unbound Gravel experience, what it taught her about mental toughness, and the pacing secrets you need for big mountain bike races like the Leadville Trail 100 MTB and Park City Point to Point. // RESOURCES MENTIONED - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Hannah Otto’s Instagram: https://www.instagram.com/thehannahotto // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠ - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠ - TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠ - TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠ - TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠ - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠ - Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠ - Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00) Welcome! (00:45) Why VO2 Max is SO hard (02:07) Mental Strategies for VO2 Max Intervals (10:18) How AI Can Improve VO2 Max Training (13:40) Psychological Approaches to Training (23:29) Pacing and Nutrition for Tahoe Trail 100 (31:43) Pacing Tips for Long Races (37:01) Mountain Bike vs. Gravel Tires Debate (44:33) Why Don’t More Pros Use Classified Hubs? (47:54) Heat Training Techniques and Tips Join Coach Jonathan Lee and Team CycleSport’s Alex Wild as they delve into various training strategies focusing on dreaded VO2 Max intervals, including mental limiters, effective pacing tips for the Tahoe Trail 100, and heat training methods. Learn about the benefits of using Classified hubs, the appropriate bike setups for different terrains, and the importance of precise equipment choices for your races. Don't miss out on these practical tips and anecdotes designed to make you a faster and more efficient cyclist. // RESOURCES MENTIONED - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Alex Wild’s Instagram: https://www.instagram.com/alexwildmtb // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠ - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠ - TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠ - TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠ - TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠ - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠ - Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠ - Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00) Welcome! (00:27) Meet Will Gerling: Red Bull Bora Hansgrohe Team Nutritionist (01:42) Pro Cycling Nutrition Insights (04:27) Sodium Bicarbonate in Racing (07:24) Heat and Hydration Strategies (14:08) Sweat Testing and Practical Applications (23:07) Evolving Perspectives on Sodium Intake (26:05) Introduction to Carb Bombing (28:18) Cam Jones' Unbound Nutrition Strategy (30:21) Carbohydrate Oxidation and Testing (34:43) Practical Considerations for High Carb Intake (39:24 Final Thoughts and Recommendations In today’s episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan is joined by Will Girling, Nutritionist for Red Bull Bora-Hansgrohe. They discuss the relevance of sweat testing, balancing carbohydrates and sweat in extreme heat, and discuss the new and somewhat controversial mid-race nutrition strategy called “Carb Bombing”. The episode dives into the practical applications of these nutrition strategies, the science behind them, and how you can apply this information to your own training. Share your insights and questions in the comments below. Sign up for TrainerRoad to get AI cycling coaching tailored to you! // RESOURCES MENTIONED - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Will’s Nutrition Services: https://willgirling.com/ - Will’s Instagram: https://www.instagram.com/willgirling - Red Bull Bora Hansgrohe’s Instagram: https://www.instagram.com/redbullborahansgrohe // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠ - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠ - TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠ - TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠ - TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠ - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠ - Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠ - Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:00:32) Listener Question on Low Carb Diets and High-Intensity Training (00:02:41) Host's Personal Experience with Low Carb and Keto Diets (00:03:29) Research and Studies on Low Carb and Keto Diets (00:05:13) Mechanisms of Fat Oxidation and Performance (00:09:30) Deep Dive into Carbohydrate and Fat Metabolism (00:31:29) Practical Applications for Athletes (00:40:39) Understanding Body Composition and Success (00:42:17) Glycogen Storage and Technology (00:46:01) Periodized Carbohydrate Intake (00:51:24) Balancing Nutrition and Training (00:59:59) Fasted Training and Marginal Gains // RESOURCES MENTIONED - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation. Phinney, et al., 1983: https://trainerroad.cc/phinney1983 - Metabolic adaptations to a high-fat diet in endurance cyclists. Goedecke, et al., 1999: https://trainerroad.cc/goedecke1999 - Effects of fat adaptation and carbohydrate restoration on prolonged endurance exercise. Carey, et al., 2001: https://trainerroad.cc/carey2001 - Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Burke, et al., 2017: https://trainerroad.cc/burke2017 - Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible. Burke, et al., 2020: https://trainerroad.cc/burke2020 - A good review article: Ketogenic low-CHO, high-fat diet: the future of elite endurance sport? Burke, 2021: https://trainerroad.cc/burke2021 - Performance effects of periodized carbohydrate restriction in endurance trained athletes – a systematic review and meta-analysis. Degn Gejl, Nybo. 2021: https://trainerroad.cc/DegnGejl2021 - The Effect of a Ketogenic Low-Carbohydrate, High-Fat Diet on Aerobic Capacity and Exercise Performance in Endurance Athletes: A Systematic Review and Meta-Analysis. Cao, et al., 2021: https://trainerroad.cc/cao2021 - A review of the ketogenic diet for endurance athletes: performance enhancer or placebo effect? Bailey, Hennessy, 2020: https://trainerroad.cc/hennessey2020 // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠ - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠ - TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠ - TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠ - TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠ - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠ - Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠ - Training Blog: ⁠https://trainerroad.cc/3gCdNdN

NOTE: Our recording software had technical difficulties and lost the latter end of this podcast, so it ends abruptly. We’re working on recovering the original files, and if possible, will post the rest later! 🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00) Welcome! (00:07) Listener's Question: Why Am I Not Seeing Better Results? (02:41) Understanding FTP and Training Consistency (06:00) Comparing Event Performances (16:12) Training Plan Recommendations (19:27) Pre-Race Preparation and Strategy (21:34) Comparing Seasonal Performance (24:31) Training Plan Recommendations (31:10) Fueling Strategies for Long Rides (36:27) Maintaining Consistent Training In today's episode, Coach Jonathan and Nate dive deep into an athlete’s calendar to answer their question of why they didn’t see higher numbers in an annual event now that they are doing structure training. They analyze the athlete’s training calendar, compare performances from different years, and look at the impact of long weekend rides. The coaches discuss the importance of consistency, fueling strategies, and adhering to structured plans. With practical insights and recommendations, this episode offers valuable advice for athletes looking to optimize their training and performance. Let us know in the comments if you want your TrainerRoad account analyzed! // RESOURCES MENTIONED - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠ - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠ - TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠ - TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠ - TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠ - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠ - Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠ - Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00) Welcome! (01:02) Alex Larson's First Gravel Race Experience (08:59) Jonathan's Stetina’s Paydirt Race Recap and Lessons Learned (20:36) Upcoming Races and Training Insights (22:38) Unbound Gravel Race Preview (33:30) Alex’s Supplement Recommendations and Usage (49:30) Balancing Nutrition and Mental Wellbeing In this Ask a Cycling Coach episode presented by Trainer Road, Coach Jonathan Lee is joined by Alex Larson from Alex Larson Nutrition. They deep dive into Alex and Jonathan’s recent race experiences, Unbound Gravel, and discuss practical advice for cyclists on how to balance restrictive and non-restrictive eating habits, supplement suggestions, and the importance of structured nutrition plans. // RESOURCES MENTIONED - Alex Larson Nutrition: https://alexlarsonnutrition.com/ - Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition/ - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠ - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠ - TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠ - TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠ - TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠ - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠ - Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠ - Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00) Welcome! (01:00) How Sofía Tapers for Races (05:34) Sofía’s Thoughts on How Drafting Rules Will Affect Women’s Racing (12:11) Sofía’s Equipment and Bike Setup (19:53) Sofía’s Tire Choices for Unbound (20:20) How Sofía Uses Heat Training (24:32) Keegan's Rollercoaster Season (25:48) Keegan’s Approach to Altitude Training (30:48) Keegan’s Thoughts on MTB vs. Gravel Tires This week, Coach Jonathan checks in with pro cyclists Keegan Swenson and Sofía Gomez Villafañe as they finalize their training for Unbound Gravel. Sofía discusses her training adjustments, the evolution in women's racing strategies, and optimizing equipment for gravel racing. Keegan shares his insights on altitude training, his motivations for the season, and detailed thoughts on tire and suspension setups. Tune in for exclusive pro tips and behind-the-scenes insights from two of the best off-road cyclists in the world! // RESOURCES MENTIONED - Tobin’s Instagram: https://www.instagram.com/mctubbin - ht.sqd’s Instagram: https://www.instagram.com/ht.sqd - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠ - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠ - TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠ - TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠ - TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠ - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠ - Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠ - Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:01:01) Rapid Fire Questions with Tobin (00:02:39) Training Preferences and Strategies (00:04:22) Tobin’s Favorite and Least Favorite Races (00:05:53) Tobin’s Equipment Preferences and Choices (00:15:24) How Tobin Analyzes His Season of Racing (00:21:59) How Gravel Tactics are Different From Road (00:39:30) How to Understand if Your FTP is Wrong (00:58:02) How to Do Endurance on MTB Trails (01:08:36) Managing Expectations and Comparisons in Cycling In this episode, Coach Jonathan is joined by Santa Cruz ht.sqd’s Tobin Ortenblad to discuss gravel racing tactics, why your Zone 2 training isn’t making you faster and how to fix it, and the importance of skill work for mountain biking. Tobin and Jonathan cover a wide range of topics including interval training preferences, race tactics for gravel and road, choosing between different equipment setups, and finding motivation despite feeling slow. They also tackle listener questions on optimizing training when managing a full-time job and family commitments. Don't miss out on this insightful episode that’s sure to help you become a better cyclist. Got questions? Drop them in the comments below! // RESOURCES MENTIONED - Tobin’s Instagram: https://www.instagram.com/mctubbin - ht.sqd’s Instagram: https://www.instagram.com/ht.sqd - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠ - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠ - TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠ - TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠ - TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠ - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠ - Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠ - Training Blog: ⁠https://trainerroad.cc/3gCdNdN