TOPICS COVERED IN THIS EPISODE

• Physical and psychological responses to completing a major goal.
• Three post-event questions to ask yourself
• Planning ahead to mitigate the post-event funk.
• Distinguishing post-race funk from overtraining
• Managing family expectations during post-event period
• Practical examples from iconic events: 
  • Cape Epic 
  • Leadville 100 MTB
  • La Ruta de los Conquistadores

GUESTS
In this episode, host and CTS Coach Adam Pulford is joined by CTS Pro Coach Jane Marshall. A two-time US Masters National Champion in cross-country mountain biking and a mom to two children under the age of 5, Marshall has been a coach with CTS since 2006. She has competed in and prepared athletes for some of the world's most challenging events, including: 

• Leadville 100 MTB
• Leadville 100 Run
• Leadman
• La Ruta de los Conquistadores
• Cape Epic
• Breck Epic
• Ironman World Championships 
• Ironman 70.3 World Championships
• RAAM
• Unbound Gravel

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

TOPICS COVERED IN THIS EPISODE
- How gastric distress happens
- Gut bacteria and your health
- The link between your gut biome and ultramarathon performance
- Tips and strategies to promote a healthy gut microbiome
- The protective effects of probiotics for athletes

GUESTS
In this episode, Corrine Malcolm is joined by Dr. Greg Grosicki and Dr Jamie Pugh, two eminent researchers in the field of gastrointestinal distress and the microbiome. They dive into the common culprits behind GI distress, how to troubleshoot those less than ideal moments, and what we currently know about the microbiomes influence on GI distress..
- Dr. Greg Grosicki:  @DrGregGrosicki
- Dr Jamie Pugh: @pugh_jamie

SHOW LINKS
- Western States Endurance Run

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:

• When is a good time to test FTP?
• When should you NOT test your FTP?
• How do you know an unscheduled FTP test is warranted?
• How much of an FTP change (+ or -) is necessary before changing FTP values used for training ranges?
• What to do with your new FTP number.

Show Links:

• Podcast - How To Improve Your Cycling FTP (Functional Threshold Power)
• Article - FTP Tests: How to perform 20-Minute, 8-Minute, and Ramp Tests
• WKO5 Analytical Tool: https://www.wko5.com/

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

Topics Covered In This Episode:

• Pros and cons of setting pacing goals in goal races
• Aid station strategies that saved serious time
• Heat management strategies that really worked
• What support crews did well and can do better to help runners reach the finish

Guests

Host Corrine Malcolm is joined by three CTS Ultrarunning Coaches to break down what they and their athletes experienced during the 2022 Western States Endurance Race.

• Andy Jones-Wilkins
• Michelle Foster
• Neal Palles

Show Links:

• Western States Endurance Run 
• Podcast - Tips For Choosing Your Ultramarathon Crew And Pacer

Related Content:

• Podcast - You Got Into Western States…So Now What?

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

Topics Covered In This Episode:

• What cyclists get wrong about Normalized Power
• Setting your training zones correctly
• How Normalized Power and Average Power compare
• How to use kilojoules to measure your workload and plan out your fueling strategy

Show Links:

• How Normalized Power Works: https://help.trainingpeaks.com/hc/en-us/articles/218243287-Why-is-my-normalized-power-lower-than-my-average-power
• WKO5 Analytical Tool: https://www.wko5.com/

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

Topics Covered In This Episode:

• The benefits of running with poles
• Factors to consider when choosing whether or not to use poles
• How to properly size your running poles
• How to incorporate trekking poles in your training
• Common mistakes athletes make when using poles

Guest Bio

Adam St. Pierre is a former CTS Expert Ultrarunning Coach who has participated in and coached athletes for some of the biggest ultramarathon events such as Hardrock 100, Western States 100,  Leadville 100, and many others. He is now the Head Nordic Coach at Montana State University.

Show Links

• Adam St. Pierre bio: https://msubobcats.com/staff-directory/adam-st-pierre/327
• Instagram: https://www.instagram.com/coachadamstpierre/

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

Topics Covered In This Episode:

• What is time to exhaustion (TTE)?
• How does TTE relate to FTP?
• Intensive vs. extensive training and how to decide which to focus on
• How to measure FTP and TTE

Show Links:

• Podcast - How To Improve Your Cycling FTP (Functional Threshold Power)
• Article - FTP Tests: How to perform 20-Minute, 8-Minute, and Ramp Tests
• WKO5 software: https://www.trainingpeaks.com/wko5/

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

This Week’s Episode Was Fueled By The Feed

Where do you buy your gels, hydration mixes, and energy bars for training and races? If you are not shopping at The Feed.com, you are missing out. The Feed is the largest online marketplace for your sports nutrition, offering the brands you know and love, from Skratch Labs, PROBAR, to Maurten, plus their athlete customized supplements called Feed Formulas. Feed Formulas are personalized supplements for athletes, developed in part with Dr. Kevin Sprouse (EF Pro Cycling Team Doctor), following the same protocols the top pro athletes use. Shop TheFeed.com/trainright and save 50% today on your first order.

Topics Covered In This Episode:

• How does exercise make your exposure to pollution worse?
• Health effects vs. performance effects of air pollution.
• Which pollutants are more harmful to athletes during exercise?
• How and when to adapt workouts due to poor air quality.
• Mask or no mask during exercise on days with poor air quality?

Guest:

Dr. Michael Koehle, MD, PhD, is an Assistant Professor in both the School of Kinesiology and the Division of Sports Medicine in the Department of Family Practice at UBC. His current areas of research include the interaction between exercise and environmental pollution and the effect of altered environments (hypoxia, hyperbaria, hyperthermia).

Show Links:

Twitter: https://twitter.com/mskoehle
Pollution Lab at UBC: https://www.pollutionlab.com/bios/faculty/detail-Koehle.html
Sao Paulo Study: https://www.sciencedirect.com/science/article/abs/pii/S0045653520310109

Related Content:

• Article - How to Adjust Training in Response to Air Pollution and Forest Fire Smoke
• Article - Can Training in Extreme Cold Permanently Hurt Your Lungs?

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Topics Covered In This Episode:

• How is CTL calculated?
• The difference between fitness and CTL
• What's missing from the CTL metric
• How to interpret CTL
• What are typical CTL scores for different athletes
• Additional metrics you should be tracking to measure performance gains

Show Links:

• See a chart of target CTL scores here
• Podcast Episode: How To Improve Your Cycling FTP
• Podcast Episode: How To Train VO2 Max
• Article: Cycling Training Terms and Acronyms Explained

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

Note: Several cycling training terms used throughout this post are trademarked by TrainingPeaks, including Training Stress Score®, Normalized Power®, and Intensity Factor®. Additionally, terms including Acute Training Load, Chronic Training Load, Training Stress Balance, and Efficiency Factor are featured in TrainingPeaks software. In some cases, metrics that represent similar concepts are used in other apps.  

Topics Covered In This Episode:

• How to choose a good pacer
• The key crew roles
• Common mistakes runners make with crews and pacers
• Planning for things to go wrong

Guest:

Andy Jones-Wilkins, known as AJW, is an ultrarunner and CTS Coach who first began running ultramarathons in 1992. AJW ran his first 100 miler in 2000 and to date has completed 32 100 mile races, including 10 finishes at the Western States including 7 straight top ten placings.

Show Links:

Twitter: https://twitter.com/ajoneswilkins

CTS Coach Bio: https://trainright.com/coaches/andy-jones-wilkins/

iRunFar: https://www.irunfar.com/author/ajoneswilkins

Related Content:

• Article - Build an Unbeatable Ultrarunning Support Crew in 6 Steps
• Podcast - You Got Into Western States...No What?

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