Do you struggle with optimizing your midweek workouts for better weekend group rides? Coach Adam Pulford explores the nitty-gritty of interval training, distinguishing between steady intervals and on/off intervals. He discusses how to structure your workouts based on your goals - whether it's personal fitness or improved event performance. And when it comes to staying with the group and riding strong in the group ride, Coach Adam shares tips that range from workouts to strategy and nutrition/hydration.

Topics covered in this episode:

• Question #1: Steady Intervals vs. "Punchy" or "On/Off" Intervals?
  • How "time in zone" differs by how it's accumulated
  • Aiming for performance: start with steady intervals and add shorter, punchy intervals closer to your event.
  • Aiming to stay fit: research says both structures work, so mix them up in a way that keeps you engaged.
• Question #2: How do I stop getting dropped at the group ride?
  • Identify your limiter. If getting dropped early when it first goes hard, perhaps anaerobic capacity is the limiter. If getting dropped late in the ride, more likely aerobic endurance or durability are limiters.
  • It's not all about power. Make sure your drafting and pacing skills are honed. 
  • Pay attention to fueling. In group rides, people sometimes eat and drink less because of riding in a pack. 

Links

• Article:
  • HIIT vs Steady State Intervals on Aerobic & Anaerobic Capacity
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657417/
• TABATA:
  • https://www.lisajohnsonfitness.com/wp-content/uploads/2013/06/ACSM-Poster-OLSON-2013-PDF.pdf
• Tabata: it’s a HIIT!
  • https://journals.lww.com/acsm-healthfitness/fulltext/2014/09000/TABATA__It_s_a_HIIT_.6.aspx
• Elite Athletes  
  • https://onlinelibrary.wiley.com/doi/10.1111/sms.13627
  • 3 week study, total time controlled, 13x30s vs 5min VO2 no increase in 20min power, but increase in anaerobic power

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Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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Topics covered in this episode:

• Defining "quality" in training (Hint: quality training can happen at any intensity)
• Can you sit in a hot car instead of a sauna for heat training? (Hint: Please don't)
• Alternative and safe heat acclimation protocols 
• Why heart rate is not effective for measuring intensity for short efforts
• Performance markers to use during short (<60 seconds) hard efforts
• Why Maximum Heart Rate changes with age

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Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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Topics covered in this episode:

• Prioritize fitness before obsessing on tire choice, etc.
• Training intensity distribution for epic endurance events
• Why VO2 max matters for ultra events
• Benefits of building durability through Zone 3/Tempo/Low Threshold work
• Taper tantrums and going in to the race fresh
• Train for the technical aspects of adventure races
• Working on training that can't measured (skills, techniques, mental fortitude) improves performances that can be measured
• Race day fueling to access your fitness
• Hydration packs vs. bottles in epic events

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Guest: Maddison Russell
Maddison Russell has been an endurance athlete for over fifteen years. He started as a competitive runner throughout high school and a few years racing club collegiate at Indiana University. From there, he got onto a bike and has been a dedicated cyclist ever since, with a focus on gravel and road racing. He graduated from Indiana University with a major in Exercise Science, and minors in Coaching and Psychology.

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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Topics covered in this episode:

• What is sodium bicarbonate (baking soda) and what does it have to do with athletic performance?
• How has bicarb been used to improve performance historically?
• How athletes can improve performance with bicarb supplementation. 
• Limitations and value proposition of bicarb supplementation
• Drawbacks and risks associated with bicarb supplementation
• What kind of workouts and competitions are well suited for bicarb supplementation and which are not?

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Guest: Jason Koop
Jason Koop is the Head Coach of CTS Ultrarunning, author of "Training Essentials for Ultrarunning, 2nd Ed", creator of the "Research Essentials for Ultrarunning" monthly newsletter, and host of "The Koopcast" podcast. He is one of the most sought-after coaches in ultrarunning, and for many years he was the CTS Coaching Director in charge of coaching education and ongoing mentoring of CTS Coaches across all sports. Find Jason on Instagram, Twitter, or his website: https://jasonkoop.com 

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Links

• 2020 Study on Individualization of Sodium Bicarb Ingestion: https://rgu-repository.worktribe.com/output/855283/is-individualization-of-sodium-bicarbonate-ingestion-based-on-time-to-peak-necessary
• Meta Analysis: https://link.springer.com/article/10.1007/s40279-021-01575-x
• Asker Jeukedrup Summary: https://www.mysportscience.com/post/sodium-bicarbonate-cheap-and-effective
• RedBull Study with PR Lotion: https://training.tower26.com/training-tips/red-bull-study-pr-lotion-amp-power-output

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Looking to conquer the heat during your next race? Today's episode shares valuable strategies for heat acclimation to help you perform at your best in hot and humid conditions like Ken, who's preparing for an August race in Augusta, Georgia. From saunas and hot baths to steam baths and heat exposure, we've got you covered with a range of techniques for both active and passive heat training.

We also uncover the differences between how men and women respond to heat acclimation and provide specific protocols for each gender, including a primer method for women in their low hormone phase. Moreover, we discuss the benefits of heat acclimation and how to maintain it by using sauna protocols every other day and doing high-quality training sessions in the cooler parts of the day. So tune in and get ready to beat the heat in your next race!

Topics covered in this episode:

• Active vs. passive heat training
• Benefits and limitations of active heat training
• Active heat protocols (with Zone 2 endurance training)
• Passive heat training (with purposeful workouts)
• Recommended duration and frequency of heat exposures
• Women-specific considerations for heat training
• When to schedule heat training 

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Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Links

• Beat the Heat: https://www.drstacysims.com/blog/beat-the-heat
• Dealing with Heat: https://bikerumor.com/physiology-and-nutrition-dealing-with-the-heat/
• Hot Bath and Performance: https://www.mysportscience.com/post/2016/06/15/hot-bath-and-performance-practical-guidelines
• Research on Application of HA: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422510/

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Key topics in this episode:

• General nutrition guidelines for endurance cycling
• Nutrition differences for dynamic vs. steady cycling events (e.g. road/crit vs. gravel/ultraendurance)
• Fueling and hydration tips for short vs. long vs. ultra distances
• Roles of intensity, temperature, distance, and technical courses on nutrition and hydration strategies
• Tips for eating and drinking while riding on unstable surfaces
• Carrying food vs. aid station stop strategies during gravel races

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Guest
Jason Siegle has quietly become one of the top cycling coaches at CTS and in the cycling coaching profession. As an athlete he was a professional mountain bike racer and road racer. He has been a CTS Coach for more than 10 years, working with a diverse set of athletes that range from beginners to professionals. One of Jason's higher profile athletes is Olympian and NBA Hall of Fame inductee, Reggie Miller.

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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

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Website: trainright.com
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Facebook: @CTSAthlete

Questions and topics covered in this episode:

• How can I improve sleep quality and stop waking up multiple times per night
• Can I split a 4-hour ride into two 2-hour rides or should I keep it one long ride
• How can I increase flexibility in my low back and hips for improved bike fit
• Do the principles of training density apply outside of cycling-specific training?

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Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Links

• Episode 135 on Training Density
• Coach Jason Koop's article on Training Density
• Episode 123: Off-the-Bike Training: Body, Brain, and Breath Training with Erin Carson 

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Key topics in this episode:

• What is a Zone 2 plateau?
• What's happening when CTL and Ramp Rate flatten?
• How long does it take for a Zone 2 plateau to develop?
• What to do once you plateau from Zone 2 training?

ASK A QUESTION FOR A FUTURE PODCAST

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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Website: trainright.com
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Facebook: @CTSAthlete

Key topics in this episode:

• What are the meaningful differences, from a training perspective, between gravel and road racing?
• Pacing and effort characteristics between gravel and road racing
• Nutrition and support differences between gravel and road races
• Time-Crunched training for road races vs. gravel races
• Key Time-Crunched Cyclist workouts for developing gravel-specific fitness
• Key Time-Crunched Cyclist workouts for developing road racing fitness

ASK A QUESTION FOR A FUTURE PODCAST

Guest
Jason Siegle has quietly become one of the top cycling coaches at CTS and in the cycling coaching profession. As an athlete he was a professional mountain bike racer and road racer. He has been a CTS Coach for more than 10 years, working with a diverse set of athletes that range from beginners to professionals. One of Jason's higher profile athletes is Olympian and NBA Hall of Fame inductee, Reggie Miller.

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

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

Key topics in this episode:

• Prioritizing training frequency vs. duration vs. intensity
• Key workouts for maintaining fitness while traveling
• Key training zones for preventing loss of aerobic fitness during periods of severely reduced training availability 

ASK A QUESTION FOR A FUTURE PODCAST

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

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