Topics covered in this episode:

• Question 1: How to use Zone 3 training intensity to boost aerobic fitness?
• Question 2: How to combine strength training with cycling training?
  • Why to lift weights and do hard intervals on the bike on the same day.
  • How to schedule strength, interval, endurance, and recovery days.
  • Recommended weight and rep ranges for Time-Crunched Cyclists
  • What '2-rep reserve' means

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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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Key topics in this episode:

• Quick review of sports drink ingredients 
• Use cases for high carb drink mixes
• Temperature-related considerations for high carb drink mixes
• Kristin's home-made drink mix recipe
• Recommended brand examples of sport drinks
• Why there are increased electrolytes in moderate carbohydrate drinks
• How to transition sports drinks during long training sessions and events
• When to use zero-calorie electrolyte-only sports drinks

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: Arnoldrdn.com
Kristin's Instagram

References from the episode

• GI Issues: https://www.mysportscience.com/blog/categories/gi-problems
• Fueling Recommendations During Various Exercise Durations: https://www.mysportscience.com/post/2015/05/27/recommendations-for-carb-intake-during-exercise 
• Carbohydrate Composition of Sport Drinks: https://pubmed.ncbi.nlm.nih.gov/24715561/

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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Topics covered in this episode:

• What are the characteristics of "intensive" vs. "extensive" intervals?
• What do these two types of intervals do differently for athletes?
• When should athletes use intensive vs. extensive intervals?

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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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Key topics in this episode:

• Scheduling workouts between cyclocross races.
• Skills practice routines and tips for pre-season and during season.
• Race-and-recovery planning for a multi-week cyclocross series
• Tapering for major cyclocross goal events
• Key workouts for cyclocross racers

Guest
Jim Lehman was one of the original CTS Coaches and been designing training camps for more than 20 years. One of the most respected endurance cycling coaches in the United States, Jim has served as a National Team coach for the US Para-cycling team, including working as a coach at the 2004, 2008, 2016, and 2020 Paralympic Games. Following the 2020 Paralympic Games he received the Order of Ikkos medal six times for his role helping athletes win medals.

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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Twitter: @trainright
Facebook: @CTSAthlete

Key topics in this episode:

• How is cyclocross periodization different from road/MTB/gravel?
• When should cyclocross racers do base, build, and preparation periods before cyclocross season?
• Do amateur and masters racers need 500 training hours per year?
• What other types of bike races are the best training for cyclocross?
• Why gravel racing might not be a great training tool for cyclocross racers

Guest
Jim Lehman was one of the original CTS Coaches and been designing training camps for more than 20 years. One of the most respected endurance cycling coaches in the United States, Jim has served as a National Team coach for the US Para-cycling team, including working as a coach at the 2004, 2008, 2016, and 2020 Paralympic Games. Following the 2020 Paralympic Games he received the Order of Ikkos medal six times for his role helping athletes win medals.

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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CONNECT WITH CTS

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

Topics covered in this episode:

• What creatine is and what it does in the body
• How much creatine athletes need and when to supplement
• What types of activity are enhanced by high levels of creatine in the muscles
• Creatine's influence on the brain: cognition and concussion recovery 
• Drawbacks to creatine supplementation
• Creatine for vegan and vegetarian athletes
• Importance of creatine + strength training for older athletes 

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Guest: Nicole Rubenstein
Nicole's bio from racersedgenutrition.com: "My interest in nutrition started long before I became a Registered Dietitian-Nutritionist. Growing up I was a snowboard racer on the U.S. Junior National Team and traveled the world to compete. When I left racing in 2001 I shifted my focus to nutrition and helping others. My career began in 2006 after completing my B.S. in Nutrition from Cornell University and my dietetic internship at New York Presbyterian. My foundation was diverse, working in a variety of clinical nutrition settings, a top sports nutrition practice in Manhattan, and running a private practice on Long Island. I relocated to Colorado in 2010 to continue my career and advance my skills as a sports dietitian. I enjoy working with complex sport nutrition cases (athletes with medical conditions) as well as recreational and elite athletes looking to improve performance or change body composition. I love planning my own sport nutrition too, which has been essential for strength and conditioning to stay strong and healthy during mountain bike season."

Education and Credentials

• Bachelor's degree in Nutrition, Cornell University 
• Master's degree in Sport Nutrition, University of Colorado
• Dietetic Internship, New York Presbyterian/Weil Cornell and Columbia Medical Centers
• Certified Specialist in Sports Dietetics (CSSD)
• Certified Diabetes Educator (CDCES)

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

•  Common Questions: https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
• Long Term Use: 
  • https://www.mdpi.com/2072-6643/13/6/1915
  • Section 3.4 = cycling performance implications

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Topics covered in this episode:

• What is Beta-Alanine?
• How beta-alanine improves athletic performance (with or without supplementation)
• The types of performances that may be improved by increasing the amount of beta-alanine in your body.
• How much beta-alanine adult athletes should consume, in what form, and over what period of time.

ASK A QUESTION FOR A FUTURE PODCAST

Guest: Nicole Rubenstein
Nicole's bio from racersedgenutrition.com: "My interest in nutrition started long before I became a Registered Dietitian-Nutritionist. Growing up I was a snowboard racer on the U.S. Junior National Team and traveled the world to compete. When I left racing in 2001 I shifted my focus to nutrition and helping others. My career began in 2006 after completing my B.S. in Nutrition from Cornell University and my dietetic internship at New York Presbyterian. My foundation was diverse, working in a variety of clinical nutrition settings, a top sports nutrition practice in Manhattan, and running a private practice on Long Island. I relocated to Colorado in 2010 to continue my career and advance my skills as a sports dietitian. I enjoy working with complex sport nutrition cases (athletes with medical conditions) as well as recreational and elite athletes looking to improve performance or change body composition. I love planning my own sport nutrition too, which has been essential for strength and conditioning to stay strong and healthy during mountain bike season."

Education and Credentials

• Bachelor's degree in Nutrition, Cornell University 
• Master's degree in Sport Nutrition, University of Colorado
• Dietetic Internship, New York Presbyterian/Weil Cornell and Columbia Medical Centers
• Certified Specialist in Sports Dietetics (CSSD)
• Certified Diabetes Educator (CDCES)

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

•  Beta-Alanine:
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/

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

Topics covered in this episode:

• What is Block Training?
• Block training vs. Polarized Training
• Why focusing training stimulus on back-to-back days is effective
• Block training for time-rich vs. time-crunched cyclists

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.

Links

• Block training article and graphic by CTS Alumnus, Coach Dean Golich 
  
  

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Website: trainright.com
Instagram: @cts_trainright
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Topics covered in this episode:

• What is heart rate variability?
• What's the most accurate and seamless way to measure HRV?
• When should you measure HRV,  overnight vs. morning?
• What decisions can you or should you make based on HRV?
• How much data is necessary before HRV becomes a useful tool for an individual athlete?

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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

•  KoopCast with Marco Altini
  
  
• Marco Altini Blog
  
  
• HRV4Training App
  
  

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Website: trainright.com
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Facebook: @CTSAthlete

Topics covered in this episode:

• How motivation changes through the training year
• Self determination theory: Autonomy, competence, connectedness 
• Managing Intrinsic vs. extrinsic motivations
• "Motivation Flexibility"
• Harmonious passion and obsessive passion
• Managing a total loss of motivation

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Guest: Colin Izzard
Colin 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 has worked for CTS since the early 2000s in various capacities. He developed CTS’s first regional center in Asheville/Brevard NC, mentored, developed, and trained numerous coaches. Other  projects included writing stage races for Zwift, working with Training Peaks to help develop WKO 4 software. Colin also served as a bike fit/sports science advisor for the Hincapie Development 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 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