Ask a Cycling Coach - TrainerRoad Podcast

Our Athlete Interview series allows us to sit in on an interview with Coach Chad and an athlete as they plan the year ahead or review race performances. Brandon Neid is an exceptional athlete who was nationally competitive in running and part of the Olympic Training Center's program for Triathlon before switching gears to focus on his career as a Product Manager at TrainerRoad and a road racer. In this episode, Coach Chad outlines the annual review process he uses with athletes he has coached over the years, with the goal of teaching us how to plan a year of training. Listen in and take notes on the principles behind Chad's methods as we analyze Brandon's exceptional abilities. • Interested in appearing in the Athlete Interview series? Apply here: https://www.trainerroad.com/podcast • 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, interview special guests, 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

2019's first Ask a Cycling Coach Podcast Episode is all about finding the right training, sticking to it through challenges and optimizing your performance along the way to your next A Race. Tune in live and bring your questions! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • A guide to picking the right training plan • Most important factors in deciding how to train for a race • Best training plans for every type of racing • How to shorten a training plan • How to adjust a training plan for time off • Why cross-training may actually make you a slower cyclist • Pacing without power • How to use saunas in your training • Are ice baths actually beneficial? • Is Bikram Yoga a good idea for cyclists? • Signs that you need to include gym work in your training • How to manage weight like a cyclist More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Sweet Spot Base 2: https://www.trainerroad.com/cycling/plans/148-sweet-spot-base-mid-volume-ii • Baxter Workout: https://www.trainerroad.com/cycling/workouts/1261-baxter • Dr. Rhonda Patrick: https://www.foundmyfitness.com/episodes/biohacker-summit-2016 • Smith Machine: https://www.fitnessfactory.com/home-gyms/smith-machines/ • How to Fix Knee Injuries for Cyclists: https://forum.trainerroad.com/t/how-to-fix-knee-injuries-for-cyclists/6166 • Food Scale: https://www.amazon.com/AmazonBasics-Stainless-Digital-• Batteries-Included/dp/ B06X9NQ8GX/ref=sr_1_1_sspa?ie=UTF8&qid=1546536343&sr=8-1-spons&keywords=food+scale&psc=1 • Bonelli Park XC course: https://www.youtube.com/watch?v=g3GQLkL29ag • Fontana XC course: https://www.youtube.com/watch?v=ABI7kDozhC4 ---------------------------------------------------------------------------------------------------------------- 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

We're answering more of your coaching questions on Episode 191 of the Ask a Cycling Coach Podcast! Join us live as we discuss testosterone's effect on performance, mid-race mechanical strategies, Dirty Kanza training, rapid fire questions for Coach Chad and much more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Rapid fire questions for Coach Chad • How Coach Chad comes up with the workout text in TrainerRoad • Coach Chad's process for creating workouts • Our bike choices for 24 HOP • Coach Chad's favorite books • Tips for common mid-race mechanicals • How to train for Dirty Kanza • Adjusting your training plan for night-shifts • What happens to your body during a rest week • Testosterone's effect on performance • What to do if you are racing a doper More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Coach Jonathan’s Post on Knee Rehab: https://forum.trainerroad.com/t/how-to-fix-knee-injuries-for-cyclists/6166 • 10 Cycling Books To Help You Achieve Your Training Goals: https://blog.trainerroad.com/10-cycling-books-help-achieve-biggest-training-goals/ • Pivot Mach 429 SL: https://www.pivotcycles.com/de/bike-mach-429-sl-carbon-1 • Tubeless Tire Repair Kit: https://shop.genuineinnovations.com/collections/bicycle-tubeless-tools-accessories/products/bicycle-tubeless-tire-repair-kit • Tire Boot Patch: https://www.parktool.com/product/emergency-tire-boot-tb-2 • Pedros Tire Levers: https://pedros.com/products/tools/wheel-and-tire/tire-levers/ • Criterium Specialty Plan: https://www.trainerroad.com/cycling/plans/175-criterium-mid-volume • The Dirty Kanza Gravel Grinder: https://dirtykanza.com/ • Global DRO:https://www.globaldro.com/Home ---------------------------------------------------------------------------------------------------------------- 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 for Episode 190 of the Ask a Cycling Coach Podcast! We'll be talking about the best ways to strategically increase your odds of winning races, giving you a comprehensive guide to strength training for cyclists, covering when it is a good idea to complete two Build Phases back-to-back, a special announcement from Nate and Chad, and much more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How cyclists should be using strength training • How to increase your chances of winning a criterium • Why versatility is crucial for a bike racer • Is attacking into a headwind always a bad idea? • Can you do back-to-back Build Phases? • Why all power meters don't measure the same • How to use a power meter with a smart trainer • How to schedule recurring workouts with TrainerRoad's Calendar • Why aerobic athletes can race with anaerobic athletes • Chad and Nate's goal of Masters Tandem TT Nats More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Strength Training for cyclists: https://www.youtube.com/watch?v=HqmwjwTcOY8 • Sprint Tips From a Pro - Clif Bar Racing’s Pete Morris: https://forum.trainerroad.com/t/sprinting-tips-from-a-pro-team-clif-bar-racings-pete-morris/8163 • Spud Inc Neck Harness: https://www.roguefitness.com/neck-harness • Resistance Training Volume Study: https://journals.lww.com/acsm-msse/Fulltext/2019/01000/Resistance_Training_Volume_Enhances_Muscle.13.aspx • Crossfit Games Crit Race: https://www.youtube.com/watch?v=kfnjMFd5q4M ---------------------------------------------------------------------------------------------------------------- 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 for Episode 189 of the Ask a Cycling Coach Podcast! We'll cover how weight gain affects VO2 Max, why the order of the intervals in your workout matters, a comprehensive guide to training camps, and much more! Tune in, bring your questions and get faster! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to understand aero savings • Which bike is best? aero vs. climbing • What is the best type of bike racing for beginners? • What to do when you miss a workout • Why century training is easier than you think • Does running build cycling fitness? • How to find local races • Is there a benefit to racing while completely fatigued? • How does weight affect VO2 Max? • Does the order of your intervals matter? • The best training plan for Leadville • A big announcement from Coach Jonathan • How to incorporate a training camp into your training plan • What we've learned from training camps More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Aero Deep Dive in the Specialized Win Tunnel: https://www.youtube.com/watch?v=yf6FwjoZ0tE • Machines for Freedom: https://www.machinesforfreedom.com/ • USAC event finder: https://www.usacycling.org/events ---------------------------------------------------------------------------------------------------------------- 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

Gain 50 watts in a single day!? We went to the Specialized Win Tunnel to find out how to get faster. Episode 188 of the Ask a Cycling Coach Podcast is live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What's so special about the Specialized Win-Tunnel? • Are aerodynamics important? • Pros vs Joes with equipment and performance • How does going into the drops effect aerodynamics? • Does bar length matter? • How to shift your head to gain watts • Why do some riders create a better drafts than others? • Does sitting up with a tail wind help? • Does optimizing aerodynamics make a difference on the draft? • When do you not want to wear an aero road helmet? • How to choose a bike based on your strengths • Glasses and Beards - do they cause more drag? • Head position on a road bike • Does lateral movement decrease aerodynamics? • Why are shaved legs faster? • Why is the UCI beginning to crack down on sock length? • Skin suit vs. skin tight race kit • The evolution of wheel design • Why aren’t mountain bikes aero? • Does Nate’s “Franken Bike” make sense for gravel racing? • Do downhill and enduro athletes benefit from aerodynamics? • What effects do number plates have on aerodynamics? • Aero bars vs. round bars • Are hydration packs beneficial? • Does Jonathan actually have a world class CdA? • Do the UCI rules cause frustration for product engineers? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Specialized Win Tunnel Youtube Channel: https://bit.ly/2PlWqy2 • Specialized Venge: https://bit.ly/2ruU4n3 • Specialized Tarmac: https://bit.ly/2jXFYXg • Specialized Evade helmet: https://bit.ly/2EdPqlJ • Specialized Prevail helmet: https://bit.ly/2E0khkK • Win Tunnel: To Beard or Not to Beard: https://bit.ly/1n4eACy • Specialized Evade skin suit: https://bit.ly/2ATl1VH • Specialized 321 Disk wheel: https://bit.ly/2ARLzGJ • Specialized Epic: https://bit.ly/2QcKcx1 • Specialized Ambush helmet: https://bit.ly/2QDIpjL • Specialized Aerofly Carbon Handlebar: https://bit.ly/2UhR62h • Specialized Shiv: https://bit.ly/2QfjFPD ---------------------------------------------------------------------------------------------------------------- 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 for Episode 187 of the Ask a Cycling Coach Podcast! Topics to be discussed: does nose breathing actually improve performance, are recovery drinks essential, why and when you should consider double days and more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - The best way to measure your power-to-weight ratio - How to calm pre-race nerves - Are recovery shakes actually necessary? - Why and when to use double days in your training - Does nose breathing help performance? - How to win a Cat 5 crit More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST - Bell Curve of TrainerRoad Users: https://forum.trainerroad.com/t/the-bell-curve-of-cylists-how-fast-are-the-average-tr-users/5840/15 - Pettit +1 workout: https://www.trainerroad.com/cycling/workouts/93370-pettit-1 - Wolfjaw +5 workout: https://www.trainerroad.com/cycling/workouts/245102-wolfjaw-5 - TrainerRoad Cyclocross Training Plan: https://www.trainerroad.com/cycling/plans/207-cyclocross-low-volume - Sassafras workout: https://www.trainerroad.com/cycling/workouts/20745-sassafras ---------------------------------------------------------------------------------------------------------------- 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

Jonathan goes KOM hunting with one of the best mountain bikers in the USA, why your pacing plan for CX is wrong, why your power and heart rate zones don't match and much more in Episode 186 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to avoid illness as a cyclist • TrainerRoad's new Calendar and Analytics features • How to steal a KOM • How KOM hunting can make you faster • How to train with a newborn • Why cyclocross isn't a natural fit for sprinters • How to refine a nutrition strategy • Should you pay attention to breathing rate? • Why warmups are crucial for cycling • Why does heart rate rise when power is consistent? • When should you not carry two bottles? • Why intervals are always a better idea than junk miles More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Nate's Forum post on illness: https://forum.trainerroad.com/t/im-sick-all-the-time-9-courses-of-antibiotics-in-the-last-14-months-please-help/6031 • Jonathan's forum post on knee injury exercises: https://forum.trainerroad.com/t/how-to-fix-knee-injuries-for-cyclists/6166 • Stans / Pivot Pro Team's Keegan Swenson: https://www.strava.com/pros/193027 • Jonathan's training rides with Keegan: - https://www.trainerroad.com/career/leejonathan/rides/43697539--keegels99-camp-1-3 - https://www.trainerroad.com/career/leejonathan/rides/43766443--keegels99-camp-2-3-galena- - https://www.trainerroad.com/career/leejonathan/rides/43828501--keegels99-camp-3-3-sorry-nate- • Nate's KOM segment: https://www.strava.com/segments/7148132 • List of upcoming features for TrainerRoad's Calendar: https://forum.trainerroad.com/t/trainerroad-calendar-has-launched-list-of-upcoming-features/658/2 • UCI CX Race: https://www.youtube.com/watch?v=-FGPOSWAVLs • How to Prioritize Races and Build a Seasonal Race Plan: https://blog.trainerroad.com/how-to-build-a-seasonal-race-plan-2/ • 5 Questions to Plan Your Perfect Season: https://blog.trainerroad.com/5-questions-to-plan-perfect-season/ • TrainerRoad Kits: https://forum.trainerroad.com/t/trainerroad-kits-are-here/280 • Pre-Race Warmups: https://blog.trainerroad.com/pre-race-warmup/ • Why you don't need to replicate your race's distance in training: https://blog.trainerroad.com/ive-never-done-my-full-race-distance-will-i-be-ready-for-my-event/ • Learn more about TrainerRoad: https://www.trainerroad.com/ ---------------------------------------------------------------------------------------------------------------- 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 for Episode 185 of the Ask a Cycling Coach Podcast! We'll be having a discussion on whether proper pedaling technique is a myth, how to win races with low power output, when triathletes should use a road bike instead of a TT bike and taking your live questions. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Adjusting your training plan when life gets busy • How to select a specialty plan • How to return to training after breaking a collarbone • Does one pedaling technique trump all others? • Riding to conserve energy in a race • Is Traditional Base better than Sweet Spot Base if time is not limited? • How to spark up your motivation to get on the bike • When is a road bike faster than a TT bike? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST * Cross Country Marathon Specialty Plan: https://www.trainerroad.com/cycling/plans/193-cross-country-marathon-mid-volume • Century Specialty Plan: https://www.trainerroad.com/cycling/plans/202-century-mid-volume • General Build: https://www.trainerroad.com/cycling/plans/155-general-build-mid-volume • Sustained Power Build: https://www.trainerroad.com/cycling/plans/158-sustained-power-build-mid-volume • How to set up seasons in TrainerRoad: https://support.trainerroad.com/hc/en-us/articles/360002358031-How-to-Create-and-Compare-Seasons • Check out our Crit Analysis with the Cliff Bar Team and one at a local race in Reno: https://www.youtube.com/watch?v=Ev1pWLZCyt0 https://www.youtube.com/watch?v=Y8-3vFWvo40 • Best Bike Split: https://www.bestbikesplit.com/ • Waxing Chain Tutorial: https://forum.trainerroad.com/t/chain-waxing-tutorial/2633 • Getting Faster for Reasons Beyond the Podium Ft. Pete Morris: https://www.youtube.com/watch?v=RCXmil-lfsA ---------------------------------------------------------------------------------------------------------------- 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

Training for a single event is straightforward, but what about a whole season of racing? Join us live for a discussion on this, fitting commuting into a training plan, how to build explosive power and more in Episode 184 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Hydration tips for mountain biking Why locked out suspension might not actually be faster How to use skiing as cross-training for cycling Can sprinters be good triathletes? How to train for a whole season of racing How to build explosive power Does a more aero rider give less draft? How to cope with early morning workouts How to fit commuting into a training plan Should triathlon change its order? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Powder Creek Lodge: http://www.powdercreeklodge.com/ How to Become a Faster Mountain Biker: https://www.youtube.com/watch?v=-GAaheigvgg Forum thread: Tips for early morning workouts: https://forum.trainerroad.com/t/early-morning-workouts/3122/10 ---------------------------------------------------------------------------------------------------------------- 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

Dropping weight while raising power, making peak fitness last for multiple races and recovering properly are all very difficult ideals for a cyclist to achieve. Episode 183 will explore how to discover and push your limits for each of these ideals. Tune in and join us live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - New TrainerRoad features! - Nate’s race plan for 24 Hours in the Old Pueblo - Coach Jonathan’s lofty goal & annual plan - How to taper for ultra-endurance events - How to return to training after time off - How to get better at steep climbs - Is it possible to lose weight and gain power at the same time? - How recovery workouts aid in nutrient absorption More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST - Strength Training for Cyclists: 5 Exercises to Integrate Into Your Cycling Training Plan: https://www.youtube.com/watch?v=HqmwjwTcOY8 - 5 Stretches Every Cyclist Should Know: https://www.youtube.com/watch?v=YXblSdMtMKY - How to Become a Faster Mountain Biker with Lee McCormack: https://www.youtube.com/watch?v=-GAaheigvgg - Nokia | Body+ - Smart Body Composition Wi-Fi Digital Scale with smartphone app, Black: https://www.amazon.com/Nokia-Body-Composition-Wi-Fi-Scale/dp/B071XW4C5Q/ref=sr_1_3_a_it?tag=trainerroad-20&th=1 ---------------------------------------------------------------------------------------------------------------- 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

Justin Thomas is a Masters XC National Champion who shifted focus to a Cyclocross National Championship in 2017. Tune in and bring your questions as we dig into what it took to be nationally competitive in CX, how it differed from MTB, and how he balanced training, career and family responsibilities. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Friend of the Podcast Payson McElveen wins Singlespeed World Championships! - Follow up on Kona interviewee performances - Takeaways from training block in Kona - New Calendar updates! - Justin Thomas - Background in sports - Justin's swimming tips from XTERRA - Justin's experience at the MTB National Championships - How to switch focus from MTB to CX - Balancing training, career, and family - What to eat right before an early morning workout - Justin's bike setup - How Justin warms up for CX races - What to eat before a CX race - Tips and tricks for getting a good start in a CX race - Does running fitness translate well for CX? - How to pace a CX race More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST - FLO Cycling - Tire Pressure: http://flocycling.blogspot.com/2014/09/flo-cycling-tire-pressure.html - Garmin Radar: https://buy.garmin.com/en-US/US/p/518151 - Throwback Thursday: Justin Thomas’ Unique Road to Masters Nationals in His Reno Hometown: https://www.cxmagazine.com/justin-thomas-2018-reno-masters-cyclocross-nationals-sabbatical - Cannondale SuperX: https://www.cannondale.com/en/USA/Bike/ProductDetail?Id=5e5935ab-cc1d-429b-8d31-5bea42b468dd&parentid=undefined - Zipp 303 Tubulars: https://www.zipp.com/wheels/303-firecrest---tubular-disc-brake/# - Stages Power Meter: https://store.stagescycling.com/stages-power-meters Justin’s CX Warmup workout: https://www.trainerroad.com/cycling/workouts/184631-pahrah - Feedback Sports Omnium Over Drive Portable Trainer: https://www.feedbacksports.com/shop/omnium-portable-trainer/ - Skratch Labs Fruit Drops: https://www.skratchlabs.com/products/sport-energy-chews ---------------------------------------------------------------------------------------------------------------- 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

Michael Stanek is a young athlete with a background in Freestyle BMX, of all things, but more impressive is how he managed to qualify for Kona amidst 80 hour weeks and night shifts while finishing his Residency. Listen in to find out how Mike accomplished this and how he arrived at having such a detailed race plan. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Where Michael Qualified and what his times were - Michael's claim to fame - Flats vs Clipless pedals in BMX - How to go faster on the swim. It's not all about fitness in the water - How to improve swimming technique - Does pacing come naturally when you start training for running? - Visor, sweatband, or hat during the run? - Avoiding cramping during an endurance event - Michael's bike setup - Aero road helmet vs TT helmet for Kona - Michael's power goals for Kona - Nutrition on the run vs on the bike - Training for triathlon while going through residency. How is that possible? - Making the decision to take out a workout or not - Day before nutrition for Kona - Can you have a beer or two before a race and not be effected? - Using electrolyte tablets in your water before a race - Is pizza the night before a race a good idea? - Protein sources for a vegetarian triathlete 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

Wes Thompson grew up racing motocross and surfing the eastern coast of Australia but never had any formalized training in any of the three disciplines of triathlon. It's easy to assume that Kona qualifiers are all blessed with natural talent or have decades of experience in one or more disciplines, but Wes is an example of tireless hard work and sacrifice. Tune in to learn how this father of two and multi-business owner has become a genuine age group threat. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Wes Thompson - background - How Wes manages his career, family, and training - How to split up swim, bike, and run workouts - Wes's FTP, weight, and height - Wes has a rough first race at Kona a couple of years ago - What changes Wes has made from previous Kona experiences? - How to use sweat test results - How nutrition changes from bike to run during an IRONMAN - Wes's bike set up - What to wear on your head during the run, if anything - Where Wes Qualified - What Wes's hydration plan is for his race - What is Wes going to eat the day before the race? - Wes's breakfast plans for race morning - Wes's transition strategy - Wes's thoughts on walking during 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 ---------------------------------------------------------------------------------------------------------------- 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

David Nicholls is a first-time Kona qualifier that exemplifies how to set expectations at an unknown A-Race. David manages to balance his career, family life and triathlon all while using in-training experimentation to have an impressively refined approach. Tune in to learn from all of his hard work for IRONMAN World Championships. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Where David Nicholls qualified - Equipment check with David Nicholls - How to choose between a triathlon shoe vs a regular cycling shoe - Balancing work, family, and training - How to balance bike, run, and swim training for an IRONMAN - Cutting certain workouts to prioritize work and/or family - How to avoid injury as a triathlete - How do triathletes manage their nutrition? - Why would you get yourself off of caffeine before a big race? - Dealing with heat and humidity when coming from a different environment - How to use a sauna for heat training - How to gauge your time for Kona - How to make transitions quick and efficient - Pacing for the bike split in an IRONMAN - Pacing for the marathon in an IRONMAN 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