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?

ASK A QUESTION FOR A FUTURE PODCAST

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
  
  

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

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

ASK A QUESTION FOR A FUTURE PODCAST

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

Topics covered in this episode:

• Where does motivation come from
• Self determination theory
• Spectrum of motivation (amotivation, extrinsic, intrinsic)
• Harmonious passion and obsessive passion
• Intro to Motivation flexibility

Links mentioned:

• Self Determination Theory: (SDT)
  • https://selfdeterminationtheory.org/
• Understanding Motivation & Performance:
  • https://www.fasttalklabs.com/coaching/understanding-motivation-and-how-it-affects-performance/
• Book: Why We Do What We Do by Ed Deci
  • https://www.amazon.com/Why-We-What-Understanding-Self-Motivation/dp/B07XQ98NF8/ref=sr_1_1?hvadid=580628312862&hvdev=c&hvlocphy=9008053&hvnetw=g&hvqmt=e&hvrand=15189107440365053728&hvtargid=kwd-5341150214&hydadcr=15525_13517362&keywords=why+we+do+what+we+do+deci&qid=1691334180&sr=8-1
• What is Motivation:
  • https://positivepsychology.com/what-is-motivation/

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

Are you ruining your endurance ride by incorporating sprints into your zone 2 training? In this episode of the Time Crunched Cyclist Podcast, Coach Adam explores the science behind aerobic capacity, muscle fiber recruitment, and energy systems as he tackles a listener question about the potential detriment of mixing sprints into endurance rides.

Topics covered in this episode:

• What percentage of individual endurance rides should be in Zone 2?
• What happens when you add in too many surges or hard efforts?
• Difference between recovery days, endurance days, and interval days
• Specific examples of when Coach Adam incorporates intensity into Zone 2 endurance ride days. 

Links mentioned:

• Zone 2 Training: Build Your Aerobic Capacity
  • https://www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/
• Key CTS Workouts:
  • https://trainright.com/key-cycling-workouts/

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

Ever noticed that your heart rate drifts up even when your pace or effort level remains steady? Or that your pace and power output drops over time if you're keeping your heart rate steady? In this podcast, host Adam Pulford and Coach Ryne Anderson explore the relationship between cardiac drift, Efficiency Factor, and aerobic decoupling. Further, they'll show you how to use these markers to monitor your training and progress over time. 

Topics covered in this episode:

• What is Cardiac Drift?
• What cardiac drift can indicate about your aerobic fitness
• Factors not related to fitness that affect cardiac drift
• Efficiency Factor and its role in monitoring progress
• When to pay attention to cardiac drift and efficiency factor

Links mentioned:

• Time-Crunched Cyclist Training Lessons from This Year’s Tour France
  https://trainright.com/time-crunched-cyclist-training-lessons-from-this-years-tour-france/

ASK A QUESTION FOR A FUTURE PODCAST

Guest: Ryne Anderson
Ryne Anderson has been a coach with CTS since 2021. Ryne followed a non-traditional path to the endurance coaching profession, providing him with a unique perspective and approach to performance. After playing college football while earning his B.A. in Physical Education and M.Ed. in Special Education, Ryne was a middle school PE and Social Studies teacher for nine years. As a coach, he's drawn to the technical aspects, science, and interpersonal dynamics of the sports he coaches. Most of the athletes he works with are ultrarunners and gravel cyclists.

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

Topics covered in this episode:

• Alison and Mari's favorites for the Tour de France Femmes avec Zwift
• Where you can catch Mari and Alison covering the TDFF during the race
• Update on the effects of Alison's recent injuries
• The training and riding Alison and Mari do around Aspen, Colorado, while covering the TDFF avec Zwift
• Tips for short (1-2 week) trips to higher elevations with your bike

ASK A QUESTION FOR A FUTURE PODCAST

Guests: Alison Tetrick and Mari Holden
Born and raised on a ranch in California, Alison Tetrick is an NCAA tennis player turned biochemist turned professional cyclist and storyteller and free-range entrepreneur. She is a traumatic brain injury survivor after a crash in a professional race, and although the bike almost took her life, it also saved her life. She is passionate about creating opportunity, education, and access to cycling for all through scholarships and community engagement. Working with Zwift, she works on brand strategy and marketing to advocate for equality in not only women’s cycling but so much to #WATCHTHEFEMMES. She believes sports can make a powerful difference to change the world and continues to do the work to make a difference. Alison is a #CTSAthlete coached by Adam Pulford.

US Bicycling Hall of Fame inductee, Mari Holden won a UCI Time Trial World Championship and Olympic Gold medal, along with six USA National Cycling Championships. Mari is now using her professional and personal experience to create an environment for others to achieve their goals. Her community and professional work include her time on the Board of Directors at USA Cycling and as the cycling representative to the US Olympic Committee from 2000-2008. She was the USA Cycling Women's Road Coach and worked as a CTS Coach. Mari was a CTS Athlete during her cycling career.

Links:

• Mari - https://www.instagram.com/msmariholden/ 
• Alison - https://www.instagram.com/amtetrick/ 
• WeDÜ - https://wedu.team/blogs/the-move

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

Topics covered in this episode:

• Question #1: How to train in the weekdays between race weekends?
  • Recovery and going into the next race weekend fresh is the top priority
  • One mid-week ride should incorporate intervals similar to the race-prep training you completed before the current racing block
  • Sample weekday schedule included
• Question #2: Can running be incorporated into Time-Crunched Cyclist training programs?
  • Yes. For TCC, running can be a time-efficient way to target aerobic development. 
  • Caveat: If you're new to running or run infrequently, be very conservative with the effort level and duration.
• Question #3: How to train upper body to prepare for rough surfaces in gravel and mountain bike races?

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

 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

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

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

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

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

ASK A QUESTION FOR A FUTURE PODCAST

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.

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