Ask a Cycling Coach - TrainerRoad Podcast

• Work at TrainerRoad! Software Engineers • What is the ideal weight for a cyclist? • How to know when you've lost too much weight • How slow does an extra pound make you? • Trainer tires vs. standard • Tips on how to install tires • How to pace an IRONMAN bike leg • How to set up your gearing for an IRONMAN • What to do if your legs feel like they are getting tired before cardio • What to do if your cardiovascular system gives out before your legs • How to manage training stress • Is VirtualPower accurate or precise? • How does VirtualPower compare to a power meter • How to get precise power data without a power meter • How to continue training after time off • How to prepare for a century • Can you train with power on a spin bike? • How to train with a power meter while traveling or in a gym • How to perform a power profile protocol test • How to identify strengths and weaknesses as a cyclist • How to pace a sprint, olympic, half- or full-ironman triathlon

• Using the Tacx Neo with thru-axles • Is it wrong to take an FTP test on a hill? • Should you only take an FTP test on a flat road or indoors? • Is your max heart rate flexible? • Is it bad to go over your max heart rate? • Which FTP testing format should you pick? • How to raise your FTP in two months • When do the effects of fasted training wear off? • Interval training in InsideRide Rollers • How to train between road and cross season • How to train for short, hard efforts • Which cadence is best? • Is mountain biking harder than road riding? • Is training on a mountain bike bad? • How bad positioning can hurt your training • Should I train for the cadence I'll be riding at or at an ideal cadence?

• The Epic Rides Carson City Off Road • Mountain Biking in Tahoe • TrainerRoad Android leak on Snapchat • What equipment makes you faster? • Tips to make yourself more efficient on the bike • How to keep up with a group ride • Group ride tactics • How to recover from an injury • How to train while injured or recovering • How to train after a goal event • How to transition to the off season • How to make sure you don't lose fitness in the off season • What is Heart Rate Max (HR Max)? • Is an increase in HR Max good or bad? • How to plan a training block • How to get faster in less time • How to use TrainerRoad for Android users • Is failing to complete a workout bad? • How to adjust a workout for completion • Is standing up bad while on the trainer? • How to know if a workout was too hard or if you were too tired • TrainerRoad cycling kit • What are the differences between mountain bike wheel sizes? • Is 29 better than 27.5? • How to pick the right mountain bike • What are the benefits of a low heart rate? • What does a low resting heart rate (RHR) mean?

• Can less high intensity training replace more low intensity? • Is low intensity or high intensity training better? • How to prepare for an event with limited time • How to adjust the KICKR with TrainerRoad • Does gearing matter with smart trainers? • How to pick a cycling training plan • How to adjust a training plan for a busy schedule • Does running make you a faster cyclist? • Cross training for cyclists • How to improve your FTP • How to prioritize your training • How to train with limited time • How mental is the sport of cycling? • Does bike handling really matter? • Is nutrition or training more important for athletes? • How to maintain fitness while on vacation • How to balance your triathlon training • Do trainers wear out tires? • How to supplement your training with commuting

• How to warm up for mountain bike races • How to train for fast race starts • How to train for CX and XC MTB • How to use TrainerRoad as a group • How to use TrainerRoad for Duathlon training • How to set up a training space • Using a TV with TrainerRoad • Individual leg drills for cyclists • High inertia vs. low inertia trainers • Which trainer is most quiet? • How to train with a newborn baby in the house • How to recover after an IRONMAN • Is saddle numbness normal? • How to pick the best saddle • How to stand up on the trainer

• Is it okay to use on old bike on the trainer? • What to know if you are using two different power meters • Are smart trainers better than power meters? • What is supercompensation • How to use supercompensation in your training • What is the best smart trainer? • Are smart trainers worth it? • How to train for long, steady climbs • How TrainerRoad workouts are named • How to avoid flat tires on the trainer • Are trainer tires better than normal tires? • How to set up your tire for the trainer • Can you expect big improvements when starting structured training? • How much improvement is normal? • How to recover from a workout • Do TENS Units work? • Does gearing or bike setup affect FTP? • Are short recovery rides beneficial? • Diabetes and cycling

• What is a power-to-weight ratio in cycling? • Are heavy cyclists slow? • Is weight important in criterium and road racing? • How to win a race even if you’re heavy • How to balance fatigue and training load • How to taper for an event • How to structure your training plan • What is supercompensation? • Are electronic groupsets better than mechanical? • Is cadence more important than power? • Which cadence is ideal in cycling? • Training for weaknesses or strengths • How to train without a specific event in mind • Training for casual cyclists • How to have smoother power output • Why is my power output so inconsistent? • How to use TrainerRoad outdoors • How to perform intervals outside • How to come back to training after an injury • How to train for year-round racing • How to increase your 1 minute power • How to become a better sprinter • How to increase power with interval training

• Tour of California Stage 5 • Why should you train at high elevation? • Should you train at high elevation or low elevation? • Should you recover at high elevation or low elevation? • Train high, recover low vs. train low, recover high • How hard are pro stage races? • Phil Gaimon's "Real Talent" Podcast on PelotonBrief.com • High intensity vs. low intensity training • How do pro cyclists use weight training? • How do pro cyclists recover in stage races? • Is pro cycling as competitive as it used to be?

• TrainerRoad is on Snapchat! • TrainerRoad at Sea Otter • How to get faster • How to raise your FTP • Is speed irrelevant when training inside? • How to measure improvement for cyclists • Where to start with a cycling training plan • How power meters work • How single leg power meters work • Is alcohol bad for athletes? • Is beer a good recovery drink? • How much alcohol is too much for cyclists? • How to use TrainerRoad in a gym when travelling • What is Heart Rate Max (HRM)? • How to use heart rate data • Can you increase your max heart rate? • How to know when to chase down a breakaway • Race tactics for road and criterium racing • What is the difference between different types of mountain bikes? • Which mountain bike to start out with • Are early morning workouts bad for you? • How to stay motivated with your training?

Brad Copeland of Specialized Factory Racing is one of the only mechanics trusted with building and working on Specialized's top MTB and triathletes' bikes. Brad tells us how the pros set up their bikes so we can get faster. For more information on this conversation and links to all the products mentioned, see this post on our blog: http://blog.trainerroad.com/fast-tires-choices/

Neil Shirley, Editor of Road Bike Action, ex-pro cyclist, unofficial Gravel Worlds Champ and famed slayer of epic rides shares his racing and training secrets with us.

– How does speed relate to FTP – Is speed better than heart rate? – Is speed better than power? – Is heart rate better than power? – How to use your power meter indoors – How to use your power meter and electronic trainer – Is it normal to have power data fluctuate? – How do you know if you're doing VO2 intervals? – How to perform high intensity workouts – How to do a VO2 Max workout – How to warmup before a race – Criterium warmups – Mountain Bike warmups – Cyclocross warmups – How to adjust your training plan – How to train when injured

• Weight loss for cyclists • How to use Training Peaks with TrainerRoad • How to measure your body fat • How a power meter works • Does low cadence affect power readings? • How to maintain fitness • How to deal with a plateau in fitness • How to use rollers with TrainerRoad • Do rollers make you faster? • Are rollers better than trainers? • How to raise your FTP • In which racing category should you start? • How to keep training with a newborn in the family • How to balance training and family • Does burping affect heart rate? • How to estimate your FTP • How to build fitness and train for road racing • Which build plan is best for road racing? • How to warm up for a cross country mountain bike race • How to know if you are too tired to train

• How to measure body fat • Weight loss for cyclists • How to train for a short time trial • How to pace a time trial • How to recover after a workout • How to know when you should bridge to a breakaway • Race tactics for cyclists • How to establish a breakaway • How to judge a race • What is the ideal weight for a triathlete? • How to pace a half-ironman • Is lighter always faster for cyclists? • How to train for single speed racing • How to train for Leadville

• How to use a smart trainer with TrainerRoad • How cadence affects electronic trainers • How to lose weight while retaining muscle • How to count calories for cyclists • How to know if you are sugar adapted • How to reduce reliance on sugar • How to use TrainerRoad with a coach • How to make your own custom workouts • How to use VirtualPower • Why does indoor FTP differ from outdoor FTP? • How to set up your trainer • How to adjust the intensity of a workout in TrainerRoad • What cadence should you ride at? • Is low cadence better than high cadence? • What gear should you use on an electronic trainer? • How to use your power meter with TrainerRoad • How to use PowerMatch