Ask a Cycling Coach - TrainerRoad Podcast

Nate Zarlengo is coming into Kona already having overcome a big obstacle. After so many hard hours training and preparing, hitting a car on his bike days before the race is the last thing he expected. Regardless, he is not going to let it slow him down. Tune in to hear Nate's experience and his feelings going into IRONMAN World Championships. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: • Nate's start in triathlon • Nate by the numbers • Managing work, travel, family, and triathlon • Nate's nutrition strategy • Dealing with hitting a car days before the race • How Nate heat trained for Kona • Nate's support team • Who will win Ironman World Champs this year? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

John Borton is coming to Kona for the first time, but he has done his research and is ready to race. He plans to use his insights in aerodynamics, nutrition, and course knowledge to be as fast as ever. Tune in to hear exactly how John has prepared for IRONMAN World Championships. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: • John by the numbers • How John qualified for IronMan Kona • Balancing life, work, and triathlon • How John got aero • John's nutrition strategy • How John plans to execute the run • Who will win this year? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Norman Banick is a Kona veteran and a previous Ironman winner. This year he is using his experience with consistent training, nutrition, and equipment to be faster than ever. Tune in to learn from Norman's experience as he prepares for IRONMAN World Championships. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: • What it feels like to win an IronMan • Can athletes be successful on a mid-volume plan? • How Norman started racing triathlons • Norman's pre-race nutrition plan • Positioning and pacing for the swim • Norman's equipment checklist • How Norman heat trained for Kona • Norman's takeaways from his previous Ironman World Championship More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Scott Byram is coming to Kona for the first time, with a clear plan for his race. From punctures, to marginal gains and where to find the best pizza, he has it all figured out. Now, time to make it happen. Tune in to hear all Scott's insights as he prepares for IRONMAN World Championships. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: • How Scott first got into triathlon • Balancing training, work, and sleep • Scott's pre- race day nutrition plan • Dealing with mid-race punctures • What to expect going into the run • How Scott paces his run • Scott's preferred post-race meal More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Frida Hedman is a first time Kona qualifier and exemplifies the discipline that it takes to get there. Frida manages to balance her career, family life and triathlon by using efficient training methods to prepare for Kona all the way from Sweden. Tune in to learn from all of her hard work for IRONMAN World Championships. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: • How Frida started racing triathlons • Tips to improve on the swim • How Frida manages heavy training loads • Dealing with equipment changes before race day • How Frida heat trained for Kona from Sweden • Frida's race day nutrition plan • How Frida paces the run More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Tune in for Episode 223 of the Ask a Cycling Coach Podcast where we will be discussing the cost of climbing out of the saddle, elevation's effect on training and recovery, how to manage over-training and much more. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: • Elevation's effect on training and recovery • How to make the most of your off-season? • How Nate got his Cat 2 upgrade in one season • Does low-volume training cause fitness plateaus? • Is climbing out-of-the-saddle faster? • How to manage over-training syndrome? • Why you should do cool-downs • TrainerRoad in Kona! More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

The Ready State's Dr. Kelly Starrett joins Coach Jonathan at Strava HQ for a talk on how to be faster through mobility, stretching, strength training, injury prevention and much more. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: • Kelly Starrett is here to discuss how mobility can make us faster! • What is the difference between mobility and flexibility? • Should cyclists focus on flexibility? • Functional body positioning that increases performance • Why cyclists need to do multi-plane movements • How cross-training will affect your cycling • The difference between working harder and doing what will actually improve performance • What are the biggest enemies of consistency More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Andy Blow of Precision Hydration joins us for a deep dive into hydration, sweating, cramping and more. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What really causes cramps? • How do you accurately test sweat rates? • Is it necessary to replace sodium in the mornings? • What influence does recent nutrition have on sweat tests? • Is there an ideal sweat rate? • Does sweat rate change over time? • Should you aim to replace all sodium and liquid lost to sweat? • Is the loss of sodium or liquid more harmful to performance? • Is sweat rate correlated to relative performance changes? • How do you calculate your sweat rate-specific nutrition in hot vs. cold conditions? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- Join the discussion on the TrainerRoad Forum: https://forum.trainerroad.com/t/hydration-sweat-and-cramping-with-precision-hydrations-andy-blow-ask-a-cycling-coach-podcast-221/21035 ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad

Special guest and Cannondale Pro Amber Pierce joins the team for a discussion on how caffeine affects mid-ride nutrition, closing gaps in a race, balancing performance with the menstrual cycle and much more. Episode 220 of the Ask a Cycling Coach Podcast is live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Amber Pierce joins the podcast team for Episode 220! • News and updates from Eurobike • Why not upgrading your race category can be a good thing •Can caffeine affect nutrient absorption from other foods? • How much sunscreen should you use for long rides? • How to focus your training during the race season • Why plateaus in fitness happen, and how to move past them • Should you use your sprint to close gaps in a race? • How should women alter their training to better coincide with their menstrual cycle? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Episode 219 of the Ask a Cycling Coach Podcast is live from Eurobike! DC Rainmaker joins the team to discuss trainers, aero sensors, and all the latest training tech. Tune in and get faster on your favorite podcast app! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: • DC Rainmaker is here to talk tech! • Aerodynamic testing with aero sensors • How to test the accuracy of your power meter • Why are there not more pedal-based power meters? • Improvements in power meters for MTB • Ray's top trainer choices • How to choose the best power meter for you • Are indoor bikes, or trainers, the future? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Tune in live for Episode 218 of the Ask a Cycling Coach Podcast where we will be discussing our takeaways after racing Enduro World Series, how to find your limiters as a time trialist, how to tell if you've reached peak fitness and much more. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Why Enduro is such a cool and hard racing format • How to pace a cyclocross race • Efficiency tips for cyclocross • Pro tips for cleaning your kit • Can small riders still be good time trialists? • How to find your limiter in time trials • What is the best testing protocol for outside riding? • Good and bad foods for carb loading • Exactly how many carbs should you eat for training? • How to race a criterium without surges • How to tell if you've peaked • How long should you wait after a peak to train More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Join us live for Episode 217 of the Ask a Cycling Coach Podcast! We'll cover how heat training is proven to make you faster, but it can come at the cost of valuable training adaptations, why cramping actually happens and why it is so hard to avoid, how quickly you lose different types of fitness. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to fix tubeless flats in a race • When to train inside and when to train outside • How to train outside with TrainerRoad • When is the best time for an endurance training block • Why you get cramps and how to avoid them • How quickly you lose fitness • Should you not drink during a short race? • How heat training can actually make you slower • Why you should turn a road bike differently to an MTB • Why your legs get tired in a race • How to treat road rash like a pro More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

World-renowned MTB skills coach Lee McCormack from Lee Likes Bikes joined us to break down Coach Jonathan's Leadville performance and take a deep dive into cornering and jumping. Episode 216 of the Ask a Cycling Coach Podcast is live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Congratulations to the Stans Pivot Pro MTB Team • Coach Jonathan's Leadville 100 Race Recap • Equipment tips for the Leadville 100 Race • Nutrition and pacing strategies for long rides • Lee McCormack from Lee Likes Bikes is here! • How to position your body on the bike for control and speed • How to use rowing and anti-rowing on the bike • How to read the trail and take advantage of small features • Improving bike handling skills by seeing the trail as a wave More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Join us live for Episode 215 of the Ask a Cycling Coach Podcast! We'll be discussing the common saying of legs or lungs failing first and the science behind that, what happens in your body during a warmup, what speed wobbles actually are and how to avoid them, and much more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad athletes going to World Championships! • Legs vs. cardio: what is your limiter? • How you use anaerobic work capacity • Why attacking around the outside is a good idea • Paceline tactics • How fatigue accumulates over the course of a ride • The science of warmups • How to make sure you don't blow up during the swim • How to properly pace a triathlon • Ultra-endurance racing and discomfort • Why do you get speed wobbles? • How to train for the Iceman Cometh Challenge MTB Race More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Group ride tactics to help you move through the field, how green tea affects endurance performance, how to recognize, overcome and avoid overreaching and much more, all covered in Episode 213 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • A guide to USAC MTB National Championships at Winter Park, CO • What it takes to be competitive at National Championships • How to train for high elevation • Pacing at elevation • Nutrition for XCO racing • New race analysis videos! • Is VO2 Max trainable? • How to deal with a disappointing race • The danger of a DNF • Does shoe weight matter? • Road vs. MTB shoes • How to shorten a triathlon plan More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad