OVERVIEW
How do you climb fast at the end of a race? Many road, gravel, and mountain bike events finish at the top of extended climbs. In Episode 250 of "The Time-Crunched Cyclist", a listener asks how to prepare for a 5-kilometer (3.1-mile) finishing climb at the end of a 2-3 hour race. Everything comes into play: aerobic fitness, power at lactate threshold (LT2), anaerobic capacity, VO2 max, durability, and tactical savvy. Coach Adam Pulford breaks it all down, tells you how and when to focus on specific aspects of fitness and conditioning, how to test durability, and finally, how to tactically take advantage of your fitness on race day.

TOPICS COVERED

• Physical demands of hill climb finishes
• "Edge-finding" or fatigue resistance workouts
• How to test your durability with a workout
• Train "performance first"
• Train specificity last
• Workouts: OverUnders, Front Loaded Power Intervals, Speed Intervals, 
• How to execute an effective taper
• Racing tactics on uphill finishes

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

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OVERVIEW
Power, heart rate, or RPE (rate of perceived exertion or how you feel)? Which data point is best for gauging intensity during training or a race, and which is best for monitoring training progress? Coach Adam Pulford tackles these frequently asked questions in Episode 249 of "The Time-Crunched Cyclist Podcast". Although ALL THREE metrics have their place, Coach Adam reveals the hierarchy for what matters most and what metrics are used for context. 

TOPICS COVERED

• Power vs Heart Rate vs RPE Hierarchy
• How to keep HR from drifting up during intervals
• Why HR might drop during intervals
• Why prioritize Power first, then RPE, and HR last
• Training at the top vs bottom of power zones
• All about Rate of Perceived Effort (RPE)
• Why three data points are better than one

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LINKS/RESOURCES

• Eston, R., & Connolly, D. (1996).
  Use of Ratings of Perceived Exertion for Exercise Prescription in the Elderly.
  Validates RPE as a tool even without heart rate monitoring.
  Shows strong correlation between RPE and physiological markers like VO2 max and lactate threshold.
• Faulkner, J., et al. (2008).
  Rating of perceived exertion during isometric and dynamic exercise is influenced by the duration of exercise.
  Indicates how fatigue alters perceived effort.
• Garcin, M., Fleury, A., & Billat, V. (2002).
  The correlation between RPE and physiological variables (heart rate, lactate) in cycling.
  Found strong correlation between RPE and lactate threshold, especially in trained cyclists.
  Source: International Journal of Sports Medicine.
• Seiler, S., & Kjerland, G.Ø. (2006).
  Quantifying training intensity distribution in elite endurance athletes: is there evidence for an "optimal" distribution?
  RPE used as a monitoring tool for training load in elite cyclists and runners.
  Source: Scandinavian Journal of Medicine & Science in Sports.
• González-Alonso J, et al. (1999). Influence of body temperature on the cardiovascular response to exercise. Journal of Applied Physiology, 86(2), 599–605.
  https://doi.org/10.1152/jappl.1999.86.2.599
• Berntson GG, et al. (1997). Heart rate variability: Origins, methods, and interpretive caveats. Psychophysiology, 34(6), 623–648.
  https://doi.org/10.1111/j.1469-8986.1997.tb02140.x

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

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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OVERVIEW

Colin Izzard and Adam Pulford have more than 45 years of coaching experience between them. In this casual conversation between two old friends and colleagues, they pull back the curtain on how the coaching process works, how it differs from a training plan or AI-generated program, and how coaching has changed for the better with the introduction of new technologies - including artificial intelligence. 

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LINKS/RESOURCES

Learn About Cycling Coaching with CTS

Schedule a no-charge, no-commitment consultation with a CTS Coach

GUEST

Colin Izzard graduated from Syracuse University in 1998 with a BS in Exercise Physiology and Biomechanics. He served as the Head Coach for USA Swimming Teams as well as working at UNC Chapel Hill as a swimming and strength coach. He joined CTS as a coach in the early 2000s, developed CTS’s first regional center in Asheville/Brevard NC, and mentored, developed, and trained dozens of coaches. Other fun projects have included writing stage races for Zwift and working with Training Peaks to help develop WKO 4 software. He served as a bike fit/sports science advisor for the Hincapie Racing Team, Columbia Es Passion Professional Cycling Team, The Toronto Maple Leafs NHL Team, and Trek Regional Factory Programs. 

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

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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OVERVIEW

Wheels and Tires and Tire Pressure. These are the subjects of endless debates among road, gravel, and mountain bike racers. Wheel and tire technologies continue to change. Internal rim widths allow for wider tires, as do modern frames. In Episode 247 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford and Velosmith's Tony Bustamante discuss how cyclists can narrow in on the wheel + tire + pressure combination that works best in specific situation, like SBT GRVL vs. Big Sugar. 

TOPICS COVERED

• Why are tires so important to cycling performance?
• Why you should be testing multiple tire choices
• Sourcing course-specific info on tire selection
• How tire pressure affects wheel system performance
• Tinkering with tire pressure to find your preferred setup
• Sweet spots for rire size and handling characteristics
  
  

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LINKS/RESOURCES

Velosmith Bicycle Studio

- SRAM/ZIPP tire pressure guide
- Schwalbe tire width guide
- WTB Tire/Rim fit chart

GUEST

Tony Bustamante of Velosmith Bicycle Studio. A second-generation bike shop owner, Tony Began working for his father in 1986 and over time worked in shops from L.A. to D.C. In the late 90s - early 00s. He worked at Seven Cycles in production/manufacturing and design before starting Velosmith in 2011 with a focus on building custom bicycles and delivering an exceptional level of mechanical service and hospitality. One last bit about Tony: he was an athlete Adam Pulford worked with for a handful of years and Adam has utilized Tony's skills and guidance on equipment choices, bike fit, and more.

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

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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OVERVIEW

When it comes to the equipment choices and mistakes athletes make before big events, Tony Bustamante has seen it all. The founder of Velosmith Bicycle Studio, which specializes in customized builds for discerning cyclists, and a second-generation bike shop owner, Tony has been that guy you implored to fix your brakes last minute or install that super-important part the afternoon before your flight. Not only does he not recommend you do that, he has other potentially race-saving, trip-saving, and money-saving advice for cyclists as we head into the height of summer event season.

TOPICS COVERED

• The 3 Categories of Concern for Cyclists
  • Rider: Apparel and Contact Points
  • Bike: Frame/Fork, wheels/tires, drivetrain, controls
  • Variables: Bags, aero bars, on-bike tools, lights, etc.
• How to choose a mechanic you can trust
• Timeline for event-specific equipment choices/changes
• Timeline for having your bike worked on before an event
  
  

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LINKS/RESOURCES

Velosmith Bicycle Studio

GUEST

Tony Bustamante of Velosmith Bicycle Studio. A second-generation bike shop owner, Tony Began working for his father in 1986 and over time worked in shops from L.A. to D.C. In the late 90s - early 00s. He worked at Seven Cycles in production/manufacturing and design before starting Velosmith in 2011 with a focus on building custom bicycles and delivering an exceptional level of mechanical service and hospitality. One last bit about Tony: he was an athlete Adam Pulford worked with for a handful of years and Adam has utilized Tony's skills and guidance on equipment choices, bike fit, and more.

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

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW
Interval training works, but there are ways to get stronger, ride faster, and win races without interval training. There are even aspects of performance that are better suited to no-interval training blocks. In some cases, the structured intensity with planned recovery breaks hinders an athlete's flexibility to use power and fitness spontaneously. Coach Adam Pulford breaks away from the dogma of interval training to show you how to improve your fitness and performance with a period of reduced structure. 

TOPICS COVERED

• The 5 reasons we do intervals in training
• 3 Ways to train without intervals
  • Sample workout 1: Hard Climbing Day
  • Sample workout 2: Kilojoules per hour
  • Sample workout 3: Normalized Power Game
• 3 Ways to use Group Rides for productive training
• Monitoring your fitness when you're not doing intervals
• Subjective feedback: "real feel" vs. "should feel"

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LINKS/RESOURCES

• The Evolution of Endurance

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

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
Instagram: @cts_trainright
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Facebook: @CTSAthlete

OVERVIEW

Stephanie Howe, PhD is back for Part 2 of the sports nutrition podcasts she recorded with Coach Adam Pulford. An elite ultramarathon runner who won Western States, CTS Coach, and the provider for CTS Nutrition Coaching services, Stephanie works with cyclists, runners, triathletes, and more. In Episode 244 of "The Time-Crunched Cyclist Podcast", Stephanie and Coach Adam Pulford lay out evidence-based, practical sports nutrition recommendations for race day, including a checklist for planning your raceday nutrition, how to adapt your plan when things go wrong, how to come back from a bad stomach, and more. 

TOPICS COVERED

• Creating a race day eating and drinking plan
• Planning ahead with aid stations, feed zones, drop bags, etc.
• How 'palate fatigue' stops athletes from consuming more food.
• How to come back from an upset stomach during a race
• How much sodium do you really need?

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LINKS/RESOURCES

• https://stephaniemariehowe.com/about/
• https://trainright.com/nutrition/

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

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW

Stephanie Howe, PhD is our go-to source for no-nonsense, evidence-based nutrition guidance. She doesn't abide fads or pseudoscience and has no allegiances to sports nutrition or supplement companies. An elite ultramarathon runner who won Western States, CTS Coach, and the provider for CTS Nutrition Coaching services, Stephanie works with cyclists, runners, triathletes, and more. In Episode 243 of "The Time-Crunched Cyclist Podcast", Stephanie and Coach Adam Pulford discuss the fundamentals of sports nutrition for training, misconceptions about eating sugar, how the recent "max carbohydrate" trends apply to Time-Crunched Athletes, and more.

TOPICS COVERED

• Why athletes shouldn't be afraid of consuming sugar during exercise
• Ingredients to look for in sports nutrition products
• Adjusting calorie/carbohydrate intake by exercise intensity
• Nutrition for endurance days vs. interval/competition days
• Gut training: what it is, why it's good, how to do it
• What to eat in the 24 hours before important training/competition
• Hydration recommendations for training/competition
• Why you should carry both water and sport drink

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LINKS/RESOURCES

• https://stephaniemariehowe.com/about/
• https://trainright.com/nutrition/

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

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW
How much fatigue can an athlete accumulate without hurting recovery and hindering progress? That's the million dollar question for all coaches and athletes because it reveals how much training you can do in a given time, what type of workouts to use, and even what goals are within your reach. Coach Adam Pulford delves into the software tools he uses to analyze athlete data, monitor fatigue, assess an athlete's capacity for future training, and much more. Listen to Episode 242 of "The Time-Crunched Cyclist Podcast" and learn to leverage your training data to supercharge your training and results. 

TOPICS COVERED

• What training metrics represent fatigue?
• Defining training stress score (TSS)
• Acute vs. chronic training load
• How stress (fatigue) is balanced by rest (recovery)
• Why "ramp rates" matter and how to use them to plan training

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LINKS/RESOURCES

• Why Ramp Rate is an Important Training Metric | TrainingPeaks
• A Coach's Guide to ATL, CTL & TSB
• Fatigue (ATL) – TrainingPeaks Help Center
• What are CTL, ATL, TSB & TSS? Why Do They Matter?
• Core TrainingPeaks Metrics Explained: Fitness, Form, Fatigue
• The Foster Score: A Simple Yet Effective Way to Measure Training Load in Endurance Sports - Ludum

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

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW
So many athletes are focused on training in Zone 2, but they don't realize "Zone 2" means different things depending on which training system you use. There is a 3-Zone system, a 5-Zone system, a 7-Zone system, and even more! Two of the most popular are 3-Zones, championed by researcher Dr. Stephen Seiler, and a 7-Zone system used by CTS and many other coaching groups. In Episode 241 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford answers a listener question about how an athlete can compare or use more than one training zone methodology, and what "Zone 2" means in a 3-Zone system compared to a 7-Zone system.

TOPICS COVERED

• Why training zones were created
• 7-Zone system compared to a 3-Zone system
• Using aerobic decoupling to evaluate aerobic conditioning
• Practical advice for athletes trying to use training zones

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LINKS/RESOURCES

• Complete Guide to Polarized Training with Dr. Stephen Seiler
• Zones Calculator Overview – TrainingPeaks Help Center
• Calculator Compare: https://docs.google.com/spreadsheets/d/1aptCiqhjm6Fn7vG6P50AX54pW1P7XdVWx-lCARzNA5U/edit?gid=965771708#gid=965771708
• Episode #170 “Leveraging Lab and Field Testing to Create a Bigger Aerobic Engine” https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000634902218
• Aerobic Decoupling: 
  • https://help.trainingpeaks.com/hc/en-us/articles/204071724-Aerobic-Decoupling-Pw-Hr-and-Pa-HR-and-Efficiency-Factor-EF
  • Are You Fit? All About Aerobic Endurance and Decoupling
• Episode #169 Metabolic Testing:
  • https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000634127336
• Tim Cusick:
  • https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000468063825

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

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
Instagram: @cts_trainright
Twitter: