The Time-Crunched Cyclist Podcast by CTS

OVERVIEW
Unravel the mystery of "junk miles" with as we redefine the controversial concept and dismantle myths surrounding Zone 2, Zone 3, Tempo and Sweet Spot. This episode will help you transform aimless fatigue-inducing rides into purposeful, performance-enhancing sessions. Understanding the art of periodization and the value of each training zone, you’ll learn to strategically align your rides with your fitness goals and maximize your cycling potential.

TOPICS COVERED

• What "Junk Miles" really means
• Weekly training pattern to avoid junk miles
• Tips for planning effective workouts
• Making good use of group rides

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LINKS

• Periodization Theory and Methodology of Training
• Macrocycles, Mesocycles, Microcycles: Periodized Training Explained
• What Are Junk Miles and Are They Ruining Your Training? The Science
• Chris Carmichael's 5 Most Important Rules for Cycling Training - CTS
• Block Periodization for TC Athletes: https://substack.com/home/post/p-139717997

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
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OVERVIEW: Longtime pro cyclist Heather Fischer joins Adam Pulford to discuss short-term and long-term motivation, both what it takes to get out the door today and what it takes to fuel your passion for training year after year. Perfect for the end of the season and the impending winter, this conversation provides insights into how you can make the most of the coming months and put yourself on track for a great season next spring and summer.

Guest
Heather Fischer has been a professional cyclist for more than 10 years, earning Collegiate and US Pro National Championships, top-10 finishes in UCI World Tour races, and competing in gravel events like Unbound, FNLD GRVL, Crusher in the Tushar, Rock Cobbler, BWR, and The Rad Dirt Fest. A resident of Boulder, CO, Heather works as a cycling coach and is coached by "Time-Crunched Cyclist Podcast" host Adam Pulford.

Links

• Heather's IG: https://www.instagram.com/heather_smash/

Host
Adam Pulford has been a CTS Coach for more 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: Kerry Werner has been packing, unpacking, and traveling with bicycles for nearly two decades, and now he advises people on traveling with bicycles for BikeFlights. He talks with Coach Adam Pulford about how to pack a bike, whether to ship or fly with your bike, recommended bike cases and boxes (and cases he doesn't recommend), and much more.

Key topics in this episode:

• How do people travel with their bikes?
• Top bike case product recommendations
• What to look for in a bike case
• Hard shell vs soft sided cases
• Bike cases Kerry does not recommend
• Cardboard bike boxes vs. cases
• How BikeFlights works
• International travel with a bicycle

Guest
Kerry Werner has been at the top of the US cyclocross and mountain bike racing scene for more than 10 years. He has ridden on multiple World Championships teams for XC MTB and Cyclocross. His palmarès includes: 33 UCI wins, U23 XC MTB National Championship, 3 time Division One Collegiate CX National Championships, and a Pan American CX Championship. When he is not racing or producing his very popular vlog content, Kerry is the Event and Marketing Support Specialist for BikeFlights.

Links

•  Kerry's IG: https://www.instagram.com/kerryw24/ 
• Kerry's Youtube Channel: https://www.youtube.com/c/KerryWernervlog 
• Bike Flights: https://www.bikeflights.com/ 
• Packing videos from BikeFlights: https://www.bikeflights.com/pack/

Host
Adam Pulford has been a CTS Coach for more 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

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

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

OVERVIEW
Overview: Zone 2 training is all the rage, but there's a point at which more Zone 2 or exclusively training at low intensity is no longer productive. Time-Crunched Cyclists reach this point sooner than time-rich athletes because you don't have the training volume to continue creating a training stimulus. Coach Adam Pulford shares his solutions for developing aerobic fitness using a mixed-intensity training method for Time-Crunched Cyclists.

TOPICS COVERED

• When is it appropriate to do mostly Zone 2 training?
• Why NOT to do just Zone 2 training
• Progression at Zone 2
• Aerobic decoupling
• How to increase Zone 2 power output
• Indoor vs outdoor for Zone 2 rides

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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.

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

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Join our weekly newsletter

CONNECT WITH CTS

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

OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD is back to discuss exactly how sodium bicarbonate can improve cycling performance, how much to consume, when to take it, and what workouts or races it works best for. Coach Adam Pulford and Kristen also discuss new research showing that using sodium bicarbonate during an 8-week training program improves training adaptations.

Key topics in this episode:

• What sodium bicarbonate does in the body
• What's the problem with sodium bicarbonate?
• What athlete types benefit from sodium bicarbonate?
• Is sodium bicarbonate safe?
• How much sodium bicarbonate should you take?
• Multi-day loading with sodium bicarbonate
• Sodium bicarbonate in long-term training plan

Guest
Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD) and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.

Links

• Kristin's Website
• Kristin's Instagram

References:

• 2020 Study on Individualization of Sodium Bicarb Ingestion: 
• Meta Analysis:
  • Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta-analysis | Sports Medicine
• Asker Jeukedrup Summary: Sodium bicarbonate, cheap and effective?
• Why Top Olympic Athletes Use Baking Soda to Boost Performance 
• The effect of sodium bicarbonate mini-tablets ingested in a carbohydrate hydrogel system on 40 km cycling time trial performance and metabolism in trained male cyclists - PubMed 
• Knowledge is Watt article

Host
Adam Pulford has been a CTS Coach for more 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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Join our weekly newsletter

CONNECT WITH CTS

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

OVERVIEW
Overview: Let's say you have cycling event coming up that requires both steady, sustained power and short, punchy accelerations or climbs? How do you train to optimize both? Coach Adam Pulford describes the structure of a 16-week training plan he would use for this scenario.

TOPICS COVERED

• Demands of training for long efforts vs. short efforts
• Training blocks to use across a 16-week program
• Workout details and weekly training structure
• Peak phase training with an effective taper

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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.

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

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

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

Cycling champion Caroline Manning joins us for an inspiring conversation about her journey from teenage cyclocross star to an incredible professional career marked by five French National Championships and a silver medal at World Championships. Caroline opens up about the personal battles she faced during her peak years, including the trials of an abusive marriage, and how she managed to leverage these challenges into a competitive edge, and the personal and professional prices she paid later.

Host Adam Pulford and Caroline discuss the burnout and pressure of maintaining high performance, compounded by age's inevitable effects on drive and passion. As she shifts focus from racing victories to personal growth and coaching, Caroline shares invaluable insights on longevity in sports. The concept of chronic adaptation allows seasoned athletes to maintain their edge with reduced training loads, emphasizing the power of consistency and self-awareness in training preferences. Caroline highlights the need for moderation, challenging the “all or nothing” mentality that often leads to burnout. Her story is a beacon for those seeking to redefine success and find fulfillment as we mature in sport.

Key topics in this episode:

• Caroline's early progression to elite cycling
• Pros and cons of fueling athletic performance with personal pain
• Redefining the role of training and competition in life
• Redefining what "success" looks like 

Guest
Caroline Mani began competing at age 6, started as a competitive cyclist at 15, and has been racing every since. She won the French Cyclocross National Championships five times and earned a silver medal at the 2016 UCI Cyclocross World Championships. After a period of personal and professional hardship, Caroline rediscovered her joy for competition, cycling, and coaching and she is now a CTS Cycling Coach, manager of the Groove Offroad Racing Team, and founder of the race support company Velomafia. 

Links

• Caroline's Socials
• IG: https://www.instagram.com/carolinemani1987/
• X: https://x.com/carolinemani
• FB: https://www.facebook.com/profile.php?id=100084694856253
  
  
• Resources:
• Groove Auto: https://www.grooveauto.com/
• VeloMafia: https://www.instagram.com/velomafiallc/
• CTS: https://trainright.com/coaches/caroline-mani/

Host
Adam Pulford has been a CTS Coach for more 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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Join our weekly newsletter

CONNECT WITH CTS

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

OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD works with busy amateur and elite athletes who sometimes struggle to optimally fuel for performance and recovery. In this episode, Kristen and Coach Adam Pulford break down practical, easy, quick, and effective tips and tricks you can use to fuel and perform at your best.

Key topics in this episode:

• Fueling for early morning training
• Fueling for longer rides
• Fueling morning workouts without pre-workout meal
• Fueling for people who don't like breakfast
• Timing of fluid intake for hydration and fueling
• The post ride meals
• Tips for daily nutrition intake 
• Food delivery service tips

Guest
Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.

Links

• Kristin's Website
• Kristin's Instagram
  
  References from the episode
  
  
• DC Sustainable Meals: Vegetable & the Butcher  
• The Rounds sustainable meals

Host
Adam Pulford has been a CTS Coach for more 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

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

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

OVERVIEW: In the second of two podcast episodes, Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center, about specific heat acclimatization protocols athletes can use without complicated equipment. They also discuss whether heat acclimatization protocols can or should be used year round to improve training and racing performances.

TOPICS

• Why and How to increase plasma volume
• Native Heat protocol
• Sauna protocol
• Hot bath/hot tub protocol
• Should you use heat acclimatization year round?

LINKS

Lindsay’s Socials:

• IG: https://www.instagram.com/sportsciencelindz/
• FB: https://www.facebook.com/lindsay.hyman.7
• X: https://x.com/SportsSciLindz

Heat Training Resources:

• Image discussed in the podcast
• Koop’s: Ultrarunners' Heat Acclimation Cheat Sheet - Jason Koop 
• Asker’s: Beat the Heat – a hot bath after exercise boosts performance in the heat 
• Stacy’s: Heat Regulation For Women | Dr. Stacy Sims 

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GUEST
Lindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists.

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

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

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

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

For everyday athletes, Lindsay and Adam discuss practical aspects of heat training, how athletes should balance heat exposure with other training priorities, how long it takes to acclimate to the heat, and when to start your heat training prior to important events. 

LINKS

Lindsay’s Socials:

• IG: https://www.instagram.com/sportsciencelindz/
• FB: https://www.facebook.com/lindsay.hyman.7
• X: https://x.com/SportsSciLindz

Heat Training Resources:

• Image discussed in the podcast
• Koop’s: Ultrarunners' Heat Acclimation Cheat Sheet - Jason Koop 
• Asker’s: Beat the Heat – a hot bath after exercise boosts performance in the heat 
• Stacy’s: Heat Regulation For Women | Dr. Stacy Sims 

ASK A QUESTION FOR A FUTURE PODCAST

GUEST
Lindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists.

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

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

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