Ask a Cycling Coach Podcast - Presented by TrainerRoad

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // RESOURCES MENTIONED - Cole Paton’s Instagram: https://www.instagram.com/colepaton - Free cycling nutrition calculator: https://www.trainerroad.com/landing/cycling-nutrition-calculator - Free W/kg calculator: https://www.trainerroad.com/landing/watts-per-kilogram-calculator - How to Qualify for Kona: https://www.trainerroad.com/blog/how-to-qualify-for-kona-2027/ - Kona Bike Course Breakdown: https://www.trainerroad.com/blog/the-kona-bike-course-how-hard-is-it-and-how-hard-do-athletes-actually-ride-it/ - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad // TOPICS COVERED (00:00:00) Cole Paton Wins Little Sugar: What the Win Means (00:02:31) Six Years Without a Win: How He Kept Showing Up (00:04:53) Too Hard at…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // RESOURCES MENTIONED - Free cycling nutrition calculator: https://www.trainerroad.com/landing/cycling-nutrition-calculator - Free W/kg calculator: https://www.trainerroad.com/landing/watts-per-kilogram-calculator - How to Qualify for Kona: https://www.trainerroad.com/blog/how-to-qualify-for-kona-2027/ - Kona Bike Course Breakdown: https://www.trainerroad.com/blog/the-kona-bike-course-how-hard-is-it-and-how-hard-do-athletes-actually-ride-it/ - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad // TOPICS COVERED (00:00:00) How Much Faster Can One Season of Structured Training Make You? (00:01:18) Your First Year of Training: Where the Power Gains Land (00:03:06) Which Power Durations Improve the Most, 1 Minute to 4…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // RESOURCES MENTIONED - Free cycling nutrition calculator: https://www.trainerroad.com/landing/cycling-nutrition-calculator - Free W/kg calculator: https://www.trainerroad.com/landing/watts-per-kilogram-calculator - Follow Alex: https://www.instagram.com/alexwildmtb - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad // TOPICS COVERED (00:00:00) How Much Faster Are Pro Cyclists Than You? (00:05:48) How Many Hours Do Pros Train vs Everyone Else? (00:10:25) Alex Wild on Training Through Epstein-Barr (00:15:53) How Team USA Won the Road World Championships (00:29:04) Gravel World Championships: Course Preview and Favorites (00:42:50) How Faster Riders Ride Zone 2 Differently (00:53:16) The Hardest Workouts in…

Donate to Hannah’s World Bicycle Relief Fundraiser: https://beyond-the-summit.raiselysite.com/ 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Which Workouts Do Cyclists Struggle With the Most? (00:05:01) Life TSS: When to Push Through and When to Back Off (00:06:21) Inside the Data: A Filtered Sample of 60,000+ Athletes (00:12:35) 85% of AI-Prescribed Workouts Went to Plan (vs Picking Your Own) (00:16:33) Why Recovery Rides Go Wrong More Than Endurance Rides (00:20:21) The Hardest Workout Type (and Where Over-Unders Really Rank) (00:28:08) Why Sweet Spot Workouts Rarely Go Wrong (00:30:34) Why Steady Training Weeks Beat Big Spikes (00:42:11) Longer Workouts Go Wrong More Often, but Not Equally (00:44:29) Race Pacing: Treat Every Climb Like an Interval (00:47:46) What Cyclists Actually Do When They Skip a Workout…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Why Consistency Is the Key to Getting Faster (00:01:33) What Is Training Variability? The Formula Explained (00:02:28) Training Variability Scores: Steady, Moderate, Uneven, Erratic (00:03:19) How We Analyzed 30,000 Everyday Cyclists (00:06:54) What Steady vs Erratic Training Looks Like (00:08:25) Steady Riders Gain More FTP at Every Training Volume (00:10:46) Consistency vs More Training Hours: Which Raises FTP More? (00:12:11) Erratic Training Makes You 3 to 4x More Likely to Lose FTP (00:13:02) Does It Hold Up for 20 and 60 Minute Power? (00:13:37) Steady vs Erratic Training Over 12 Months (00:14:57) Why Big Training Weeks and Training Camps Can Backfire (00:17:28) One Long Ride vs Three Rides Per Week (00:19:43) How to Calculate Your Training Variability Score…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Two Hard Days vs Three Hard Days Per Week (00:01:41) What Hard Training Does Inside Your Muscles (00:03:53) Why the Fitness Signal Fades Within 24 Hours (00:07:21) How Much Recovery You Need Between Hard Days (00:08:47) Where the Two Hard Days Rule Came From (00:11:20) Research on Three Hard Days for Low Volume Riders (00:14:48) What the Research Says Overall (00:16:12) TrainerRoad Data: Two vs Three Hard Days (00:18:51) Does Age Change the Answer? (00:20:14) Does Training Volume Change the Answer? (00:20:58) Do Three Hard Days Cause More Skipped or Failed Workouts? (00:22:36) What the Data Says for Most Riders (00:24:00) How to Add a Third Hard Day Is it better to train hard two days a week or three? A 42-year-old listener has been told by his friends that three hard…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Does Strength Training Make You Faster? (00:07:02) How Often Should Cyclists Strength Train? (00:10:43) Why Women May Gain More From Strength Training (00:13:57) Strength Training for Older Cyclists (00:23:28) Year-Round Strength Training Beats Cramming (00:28:44) How to Avoid Strength Training Soreness (00:38:25) Can Mathieu van der Poel Win MTB Worlds? (00:49:10) Do Pull-Ups Help Cyclists Sprint? (00:56:21) Is Tonal Worth It for Cyclists? (01:02:32) Strength Training for a Bigger Sprint (01:16:40) How to Train Around a Broken Wrist In this episode of the Ask a Cycling Coach Podcast, presented by TrainerRoad, Coach Jonathan Lee welcomes Derek Teel of Dialed Health to discuss strength training for cyclists. Jonathan shares an observational analysis of a filtered…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ - Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Jonathan’s Leadville Injury and Training Update (00:12:20) Becoming a More Well-Rounded Athlete (00:15:15) How the 2026 Leadville Course Changed (00:19:25) The FTP and W/kg Needed for a Leadville Buckle (00:24:05) How Rare Is Buckle-Level Fitness? (00:26:45) How Much Altitude Acclimatization Helps (00:28:15) Why Aerodynamics Matter More This Year (00:31:10) Final Leadville Buckle Targets and Takeaways The 2026 Leadville Trail 100 MTB course is shorter, climbs nearly 1,900 feet less, and has tighter belt-buckle cutoffs. Coach Jonathan Lee breaks down the FTP and watts per kilogram needed for the big and small Leadville buckles, how rare that fitness is by age and gender,…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ - Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:02:32) Potential Leadville Course Changes (00:07:53) How to Pace the New Course (00:16:36) Tires, Gearing, and Bike Setup (00:24:47) Fueling for a Faster Leadville (00:28:00) Leadville Aid Station Strategy (00:30:22) Jonathan’s Sub-7 Race Plan (00:39:14) Staying Warm on Race Morning (00:43:18) Downieville Race Preview (00:45:39) How to Pace Downieville Keegan Swenson joins Coach Jonathan Lee to examine how potential Leadville course changes could affect this year’s race. They discuss pacing, fueling, gearing, tire selection, aid-station strategy, cold-weather preparation, and why riders should still approach the race according to their own abilities,…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:03:59) Why Cyclists Use Altitude Training (00:07:53) How Altitude Stimulates EPO and Red Blood Cell Production (00:14:23) Acclimatization and Live High, Train Low (00:22:37) How Intermittent Hypoxia Works (00:28:11) What the Research Says About Intermittent Hypoxia (00:32:00) How the HEPOX Tech Device Works (00:37:46) Safety and Carbon Monoxide Rebreathing (00:42:31) The HEPOX Protocol and Jonathan’s Experience (00:54:56) SpO2, Performance Testing, and Athlete Results (01:04:06) When to Use Intermittent Hypoxia (01:11:02) Preparing for an Altitude Goal Event Altitude training can improve endurance performance, but how does it actually work, and what is the best way to prepare for racing at elevation? Coach Jonathan Lee and David Greif, founder of HEPOX…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:00:19) Hannah Otto on Missing the Win and Finding Gratitude (00:10:10) Listener Question: Why Do Cyclists Race Single-Speed? (00:14:49) Self-Handicapping and the Fear of Failure (00:20:41) Big Goals, Expectations, and Athletic Self-Worth (00:38:07) Growth Mindset: Turning Feedback Into Improvement (00:43:45) The Psychology of Defending a Win (00:55:48) Jonathan’s High Cascades 100 Race Debrief (00:58:42) Power, Pacing, Nutrition, and Bike Setup Lessons (01:05:51) Two Major Crashes and a Mid-Race Reset (01:13:45) How to Adapt if the Leadville Course Changes Coach Jonathan Lee and professional cyclist Hannah Otto explore the psychology of performance, including…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ - Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:00:48) How Pros Beat Negative Race Tactics (00:08:15) Alexey’s SBT GRVL Slick-Tire Gamble (00:13:20) Have Ultra-Wide Gravel Wheels Gone Too Far? (00:24:44) What Young Pros Still Need to Learn (00:29:31) Why Power Alone Doesn’t Win Gravel Races (00:37:52) Jonathan’s Leadville Shakedown Setup (00:42:28) Listener Question: Best Tires for Big Sugar (00:47:59) 170,000 Cyclists: How Good Is Your Power? (00:57:16) Base, Build, or Specialty: When Do You Improve? (01:05:45) Why Most Cyclists Train Too Hard (01:10:24) Why Pros Don’t Suffer Every Ride Pro gravel racer Alexey Vermeulen joins Coach Jonathan Lee to explain why power alone does not win races, including how…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ - Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:01:09) Alex Wild's Comeback From Epstein-Barr Virus (00:03:08) The Psychology of Training With a Lower FTP (00:20:41) What Recovery From Epstein-Barr Actually Looks Like (00:25:48) Listener Question: Have Ultra-Wide Gravel Wheels Gone Too Far? (00:43:05) Listener Question: Can You Train for an Ironman and Stay Punchy? (00:58:00) Willow Fire Update: Silver Rush Canceled, Leadville in Question (01:03:25) Alex's Leadville Goals: Podium and Sub-6 (01:12:09) Listener Question: What Happened When ChatGPT Replaced a Coach (01:14:26) The Right Way to Train Durability (01:26:29) What's Next: Death Ride and the Revived Tahoe 100 Pro mountain biker Alex Wild returns to…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:01:20) Listener Question: Can Everyone Hit 1000 Watts? (00:04:05) How Rare Is a 1000-Watt Sprint? (00:08:37) How Age and Weight Affect Sprint Power (00:13:04) How to Train for a Bigger Sprint (00:16:39) Listener Question: Is 5 W/kg Possible? (00:21:35) What Training Volume It Takes to Reach 3, 4, and 5 W/kg (00:28:01) How Rare Is 4 or 5 W/kg for Women? (00:31:35) If the World Cup Was a Cycling Competition (00:36:02) Which Countries Produce the Strongest Cyclists? (00:42:14) 2026 Tour de France Route Overview (00:46:32) The Hardest Stages of the 2026 Tour de France (00:50:20) Who Is Favored to Win the Tour? (00:52:31) How Tour Pros Compare to Average Cyclists (00:56:09) How Long Famous Tour Climbs Would Take You (00:59:04) Putting the Tour’s Distance,…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ ❤️ Donate to Coach Jonathan’s Leadville Fundraiser: https://give.ltfoundation.org/leejonathan // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! Why Long Rides May Not Build Long Race Fitness (00:00:54) TrainerRoad AI Updates and Future FTP Prediction Fixes (00:05:02) Why Outdoor Workouts Can Affect AI FTP Detection (00:08:29) How to Answer Post-Workout Surveys Accurately (00:12:55) Why You Shouldn’t “Game” TrainerRoad AI (00:17:47) Upcoming AI Workout Improvements (00:19:36) Jonathan’s Lost and Found Gravel Race Recap (00:21:05) Why Separate Starts Improve Gravel Racing (00:23:28) Gravel Race Tactics: Climbing, Corners, and Descending (00:27:15) Training Power on Flats vs. Climbs (00:30:16) Heat Training for Hot Gravel Races (00:32:44) Reading Competitors’ Nutrition and Hydration (00:35:13) Did Jonathan…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Which Continent Has the Fastest Cyclists? (00:02:52) Power-to-Weight: Europe Sets the Pace (00:05:16) Raw Watts: 20-Min, 5-Min & Sprint Power (00:08:25) Body Weight Differences by Continent (00:09:28) How Each Continent Actually Trains (00:11:56) Who Trains the Most (It's Not the US) (00:13:57) Indoor Riding, Structure & Climbing (00:16:02) Who Races Most & What They Race (00:19:25) Awards & Wooden Spoons by Continent (00:21:48) Are You a Sprinter or a Diesel? (00:26:09) The Best Training for Your Phenotype (00:29:06) Strength Training vs More Bike Hours (00:33:30) Swap or Add Gym Time? The Real Cost (00:37:22) My Lost and Found & Leadville Race Plan Which continent has the fastest cyclists in the world? Coach Jonathan Lee breaks down training data from over 85,000…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) 3 Cycling Questions, Answered by Data (00:01:27) Unbound Recap: Brutal Mud & Sharp Rocks (00:04:21) Does Strength Training Make You Faster? (00:11:15) Will Climbing Alone Make You Faster? (00:18:02) Does Altitude Slow Your Fitness Gains? (00:25:57) Leadville Prep & Sub-20lb Epic 9 Build Does strength training actually make you faster? On this episode of the Ask a Cycling Coach podcast, presented by TrainerRoad, Coach Jonathan Lee digs into data from over 89,000 cyclists to find out, plus how many weekly sessions hit the sweet spot and why women may see double the benefit. Then we tackle two more listener questions using TrainerRoad's data. Can climbing alone make you faster, or is structured training the real key? And if you train at altitude, do your fitness gains…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google ⁠ // TOPICS COVERED (00:00:00) Welcome! (00:00:59) Jonathan’s Strength Training Confession (00:02:22) Listener Questions: Strength and Priorities (00:05:35) Are Athletes Overthinking Training? (00:14:38) Finding Time for Strength Training (00:21:46) Minimum Effective Strength Work (00:27:21) Daily Hangs for Cyclists (00:30:27) Core Training and Single-Leg RDLs (00:37:05) Weight Loss, Protein, and Discipline (00:42:26) Do Strong Cyclists Need Strength Training? (00:50:32) When Bodyweight Training Isn’t Enough (00:53:15) Ranking What Matters Most (00:56:50) Heat Training and Sauna Mistakes (01:03:29) Unbound 200 Predictions (01:09:41) Are 32-Inch Wheels the Future? (01:19:35) Lael Wilcox’s World Record Prep In this episode, Coach Jonathan Lee brings on Derek Teel of Dialed Health to break down why…

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00) Welcome! (02:44) Training Time Distribution Across Power Zones (06:10) Comparing Structured vs Unstructured Workouts (09:03) The Impact of Training Volume on Intensity (11:49) Erg Mode vs Resistance Mode in Training (15:05) Exploring Durability in Cycling Training (26:56) Balancing Intensity and Endurance in Training (28:50) Understanding Durability and Power Output (38:09) Training for Leadville: Strategies and Insights (50:34) Preparing for Elevation: Nutrition and Equipment Choices In this episode of the Ask a Cycling Coach Podcast, Coach Jonathan Lee uses TrainerRoad data to explore how cyclists who reached 3, 4, and 5 watts per kilogram distributed their training intensity across more than 140,000 rides. He also covers how ERG mode may improve indoor workout…

🍝 Free Cycling Nutrition Calculator! 👉 https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED 00:00 Introduction to Data Analysis in Cycling Training 01:22 Evaluating TrainerRoad AI Performance 11:03 The 50% Rule in Training 22:57 Managing Big Rides Effectively 23:23 Understanding Athletic Age and Performance Metrics 29:55 The Impact of Structured Training on Performance 32:46 Analyzing Training Consistency and Performance 42:14 Comparing Training Methods: On-Offs vs. Intervals 50:47 Conclusion and Future Insights In this episode, Coach Jonathan Lee pulls back the curtain on TrainerRoad’s massive training dataset to show what actually separates faster, more consistent cyclists from the rest. He breaks down how TrainerRoad AI-recommended workouts are producing more power PRs while…

🍝 Free Cycling Nutrition Calculator! 👉 https://trainerroad.cc/cyclingnutritioncalculator Donate to Coach Jonathan's Leadville Fundraiser: https://give.ltfoundation.org/fundraiser/6845358 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:00:56) Keegan Swenson Reviews My Leadville Sub-7 Plan (00:09:47) Why FTP Is Less Important Than Real Workout Power (00:10:28) VO2 Max Intervals and 30/30s for Leadville (00:20:39) Sweet Spot Training for Long Race Power (00:27:28) Keegan’s Leadville-Specific Training Advice (00:41:38) Leadville Bike Fit, Drop Bars, and Equipment Choices (00:49:58) Fixing Race-Day Nutrition, Sodium, and Gut Issues (01:05:31) Tire Choice, Bike Setup, and Final Leadville Prep (01:09:19) Keegan Swenson Wrap-Up Leadville course record holder and UCI XCM World Champion Keegan Swenson joins…

🍝 Free Cycling Nutrition Calculator! 👉 https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:02:45) Skills vs Fitness: What Really Matters? (00:08:10) The Most Overlooked Cycling Skill (00:15:20) Race Tactics That Actually Win (00:25:30) How to Make Better Decisions in Races (00:35:40) Why Pros Win (And Amateurs Don’t) (00:45:50) Positioning Secrets Most Riders Miss (00:56:30) Why Chasing FTP Can Backfire (01:03:30) Technique vs Power: What to Focus On (01:10:15) How to Balance Power and Bike Handling (01:16:30) Common Mistakes Slowing You Down (01:19:30) Lost & Found Gravel Race Talk In this episode, Coach Jonathan Lee and pro cyclist Tobin Ortenblad dive deep into race tactics for riders who’ve become the strongest—and most marked—in the field, unpacking a…

🍝 Free Cycling Nutrition Calculator! 👉 https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Carb Timing Debate: When Should You Fuel on Long Rides? (00:01:24) Study Overview: Testing Different Carb Timing Strategies (00:06:09) The Protocols: Progressive vs Constant vs Front-Loaded Fueling (00:07:37) Key Result: Carb Timing Didn’t Impact Performance (00:11:37) Why Real-World Racing Masks Fueling Differences (00:13:09) Practical Takeaway: Total Carbs Matter More Than Timing (00:21:28) Do Carbs Spare Glycogen? What the Research Actually Shows (00:24:50) Why Carb Intake Becomes Critical After ~2–3 Hours (00:31:10) Real-World Application: How Athletes Should Fuel (00:36:00) Energy Availability & Underfueling Risks in Endurance Athletes (00:45:08) Leadville Case Study: Fueling…

🍝 Free Cycling Nutrition Calculator! 👉 https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome (00:01:02) Why Calories In vs Calories Out Is Too Simple for Athletes (00:01:56) Listener Question: High Training Load but Low Energy & Fatigue (00:04:47) What Is Energy Availability & Why It Matters (RED-S Explained) (00:05:51) How to Calculate Your Energy Availability Step-by-Step (00:09:37) Why Athletes Underfuel Without Realizing It (00:10:16) “Fuel the Work”: Why Your Calorie Needs Are Higher Than You Think (00:11:04) Rethinking Fat vs Carbs for Performance (00:12:16) Glycogen Replenishment Timing & Recovery Insights (00:14:18) Will Eating More Make You Gain Weight? (00:17:23) Finding Your Optimal Energy Availability Range (00:19:40) Periodizing Nutrition Across…

🍝 Free Cycling Nutrition Calculator! 👉 https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome & Episode Overview (00:00:58) Listener Question: Stage Race Nutrition Strategy (00:02:32) Post-Race Recovery & Carb Timing Between Stages (00:07:39) What to Eat, Avoid & Hydration Strategies (00:20:24) Caffeine Strategy for Multi-Day Races (00:22:00) Pro Stage Race Routine & Recovery Habits (00:25:13) Research Review: Recovery Nutrition & Timing Myths (00:30:03) How Much Carbs You Need (and Why It’s So Hard) (00:35:13) Glycogen Limits: Why You Can’t Fully Recover Overnight (00:42:02) Why Intentional Refueling Matters for Performance (00:52:58) Calorie Deficits, RED-S & Performance Risks (01:00:11) Energy Availability vs. Calorie Counting (01:04:51) High-Carb Fueling for…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Leadville Goals, FTP & Weight Progress (00:03:27) Weekly Training Structure & Volume (00:05:22) Key Workout PRs & Race Efforts (00:08:12) Adjusting Training for Fatigue & Life Stress (00:10:17) High-Intensity Work & Failed Sessions (00:14:28) Breaking 300W Threshold (00:15:24) Training Load, Fitness Gains & Progress (00:16:35) Nutrition Strategy & Carb Timing (00:19:34) Sleep & Recovery Challenges (00:20:03) Aerobic Gains & Endurance Progress (00:21:12) Bike Fit Changes & Power Gains (00:23:18) Equipment Tweaks for Leadville (00:24:30) Upcoming Training Block & Race Prep In this episode, Coach Jonathan dives into a detailed training breakdown from an athlete preparing for the Leadville Trail 100,…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome + Coaching Question on Endurance Training (00:00:42) Best Books for Learning Endurance Training & Physiology (00:05:16) Training Zones Explained (Power, FTP & Energy Systems) (00:08:14) Why Training Zones Aren’t Exact (Stop Obsessing Over Numbers) (00:10:06) Matching Training to Your Race Demands (00:11:30) How Workouts Target Specific Energy Systems (00:13:49) Active Recovery: When to Ride vs When to Rest (00:19:07) Zone 2 Endurance Training: Why It Matters Most (00:22:02) Aerobic Adaptations (Mitochondria, Capillaries & Efficiency) (00:28:21) Why Endurance Rides Feel Boring (And How to Fix It) (00:34:23) Nutrition Mistakes During Endurance Training (00:41:05) Tempo Training: The Most…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:44) Strava KOM Stolen by Seconds on a 2.5-Hour Climb (00:07:19) Pro Race Tactics: Why You Need More Than Climbing to Win (00:13:28) Crash Breakdown: Bad Line Choice, Hard Impact, and Racing Hurt (00:21:55) How Long Does It Take to Recover From Really Hard Training? (00:24:35) The Psychology of Surviving Brutal Interval Sessions (00:29:00) Best Cycling Cadence for Power, Fatigue, and Different Efforts (00:38:22) Why Some Endurance Athletes Get Better With Age (00:43:33) How to Pace Intervals Without Looking at Power (00:50:12) The Best Workouts for Simulating Real Race Efforts (00:59:09) Low-Cadence Threshold Intervals With Sprint Surges (01:06:47) Why Over-Unders Start Feeling Better Over Time In this…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome! (00:00:46) What it’s like to race with a broken pelvis (00:06:27) How do you reset your season after injury? (00:10:04) How do pros handle frustration after setbacks? (00:12:33) What can you train while recovering from injury? (00:19:01) Should your race goals change after injury? (00:20:31) How should you approach non-priority races? (00:24:58) Can a race still be valuable if you’re not peaking? (00:30:05) What gravel tires are pros choosing right now? (00:32:02) How do you choose the right saddle width? (00:34:37) How do you dial in fit on a new bike? (00:36:06) What did Keegan learn from wind tunnel testing? (00:37:44) Will team tactics change gravel racing? (00:40:20) Valley of Tears…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) How Do I Get Better at the Process of Training? (00:01:06) How Do You Balance Full-Time Work and High-Level Training? (00:04:23) When Should I Stick to the Plan vs Adjust a Workout? (00:07:08) Should I Ever Push Harder Than My Workout Prescribes? (00:11:43) Is Consistency More Important Than Training Volume? (00:15:33) Do Big Training Camps Actually Make Me Fitter? (00:18:11) Why Are My Key Workouts Getting Worse? (00:22:49) What Does “Listen to Your Body” Actually Mean? (00:25:26) How Should I Adjust Training on a Bad Day? (00:26:19) What Metrics Should I Focus on During Workouts? (00:34:11) How Do I Mentally Handle Hard Intervals? (00:40:24) How Do I Pace Intervals Outside Without Chasing Watts?…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Sub-7 Leadville 100 Plan (00:01:30) Training Plan + FTP Progress (00:09:54) Weight Loss + Nutrition Strategy (00:16:39) Leadville Gear + Aero Upgrades (00:22:25) Leadville Charity Fundraiser Coach Jonathan is chasing a sub-7-hour Leadville 100 MTB finish and shares his Week 4 training update using TrainerRoad. He breaks down how he’s building FTP from 289 to 299 watts while dropping weight from 156 to 154 lbs, with the long-term goal of ~320w and ~147 lbs. You’ll hear his weekly structure of sweet spot, over-unders, and endurance volume, how AI FTP Detection keeps workouts “appropriately difficult,” and the nutrition plan behind it: a small ~250-calorie deficit, 90g carbs/hour during rides, and…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome + Why We’re Talking About AI in Cycling Training (00:00:30) Environmental Impact of AI: Water Usage and Perspective (00:06:15) Where TrainerRoad Uses AI (and Where It Doesn’t) (00:09:30) TrainerRoad AI Results: Fewer Failed Workouts & Early Feedback (00:14:40) Power Records Chart: A Better Way to Understand Your Workouts (00:17:30) Why FTP Isn’t Driving the Model (and What Actually Is) (00:31:00) Group Workouts Return + Fatigue Detection Toggles (00:40:20) Failure Rates, Workout Difficulty, and Why Some Failure Is Good (00:43:36) Why Your FTP Prediction Changes (and How to Think About It) (00:53:03) Triathlon Support + Workout Scoring Updates (01:00:22) Wrap-Up + Leadville Update In this episode, TrainerRoad CEO Nate Pearson and Coach Jonathan Lee explain how…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome & Why Recovery Between Hard Workouts Matters More Than You Think (00:02:00) How Training Timing and Recovery Windows Affect Performance (00:06:25) Listener Question: Why Am I Struggling With Body Composition Despite Training? (00:07:55) The Biggest Reason Athletes Don’t See Nutrition Results: Inconsistency (00:11:40) When Underfueling and Hormonal Stress Stall Fat Loss (00:13:20) Why Daily Weight Fluctuations Can Derail Progress (00:15:30) Practical Nutrition Habits That Actually Work Long-Term (00:17:10) Building “Minimal Effort” Meals for Busy Training Weeks (00:20:55) How Meal Prep and Portion Awareness Prevent Missed Fueling (00:23:05) Managing Hidden Calories From Oils, Fats, and Cooking…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome & Hannah Otto Joins the Podcast (00:01:30) Why My FTP Dropped — And Why That’s Not a Bad Thing (00:04:03) Listener Question: Are 20-Minute Threshold Intervals Still the Gold Standard? (00:07:47) What FTP Is Actually For (And What It Isn’t) (00:12:24) Why Different FTP Tests Give Different Numbers (00:18:10) Why FTP Is a Poor Predictor of Race Performance (00:23:07) Training for Unbound vs. Training to Win Races (00:25:28) Listener Question: Core Training Principles After Your First Big Fitness Gains (00:28:02) Train Your Weaknesses, Race Your Strengths (00:36:34) Consistency Matters More Than Training Hard (00:42:52) Listener Question: Drop Bars at Leadville — Faster or Safer? (00:46:04) Why…

Learn more about TrainerRoad AI: ⁠https://www.trainerroad.com/blog/introducing-trainerroad-ai/⁠Learn more about the updated AI FTP Detection: ⁠https://www.trainerroad.com/blog/why-is-ai-ftp-detecting-an-ftp-change/⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome! TrainerRoad AI Q&A with Nate Pearson (00:00:54) How is TrainerRoad actually using AI (and what it’s not doing) (00:05:26) Why TrainerRoad uses custom AI instead of ChatGPT-style models (00:10:11) How TrainerRoad AI really uses FTP (and why FTP is “functional”) (00:13:08) The biggest misconceptions about FTP testing and accuracy (00:22:31) Why TrainerRoad AI doesn’t rely on FTP or progression levels internally (00:28:52) Why your FTP might go down with AI Detection (and why that’s OK) (00:36:55) Why more training doesn’t always make you faster (00:42:19) Why your predicted FTP can change suddenly after a…

Learn more about TrainerRoad AI: https://www.trainerroad.com/blog/introducing-trainerroad-ai/ Learn more about the updated AI FTP Detection: https://www.trainerroad.com/blog/why-is-ai-ftp-detecting-an-ftp-change/ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome & Why TrainerRoad AI Is a Major Update (00:02:00) How TrainerRoad AI Has Evolved Over Time (00:04:00) Why TrainerRoad AI Isn’t Just a Chatbot or LLM (00:06:30) How TrainerRoad AI Simulates and Selects Workouts (00:10:30) How TrainerRoad AI Replaces Static Training Plans (00:15:00) How TrainerRoad AI Reduces Failed Workouts and Burnout (00:20:40) How TrainerRoad AI Adjusts for Fatigue and Big Rides (00:32:00) Why Most AI Training Tools Don’t Validate Workouts (00:36:10) TrainerRoad AI Training Forecasts and Simulations (00:49:40) TrainerRoad AI Workout Alternatives Explained (01:03:20) Why Long Rides Can…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00) Welcome! (02:46) Research Insights on Breath Training (06:00) Implications for Cyclists (08:49) Training for Leadville: Sub Nine Strategy (12:03) Key Components for Successful Training (14:51) Managing Fatigue for Stage Races (19:54) Returning to Fitness Post-Transplant (26:02) Positioning Strategies for New Racers (30:12) Nutrition and Hydration Plans for Endurance Events In this episode of the podcast, Coach Jonathan Lee discusses the effectiveness of respiratory muscle training for cyclists, exploring recent research and its implications for performance. He addresses various listener questions, including strategies for training for the Leadville race, managing fatigue during stage races, and…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00) Welcome! (01:23) Carbohydrate Distribution in Cycling Performance (05:32) Training Strategies of World Tour Cyclists (21:24) Understanding Recovery in Interval Training (32:50) How This Athlete Increased Their FTP (39:57) Why Making Your Training Harder Makes You Slow In this episode, Coach Jonathan Lee discusses recent studies on cycling performance, focusing on carbohydrate distribution and training strategies of professional cyclists. He emphasizes the importance of structured training and recovery, addressing listener questions about interval training and performance optimization. // RESOURCES MENTIONED - No Performance Effects of Altered Carbohydrate Distribution During Intense Cycling. Podlogar.…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Welcome + SFR training overview (00:00:33) TrainerRoad AI announcement (00:02:05) Why TrainerRoad AI ≠ chatbot coaching (00:06:03) What SFR training is (00:09:15) Force vs cadence & muscle fiber recruitment (00:14:16) Why the research is mixed (00:15:18) Study: Low cadence maximal intervals (Paton 2009) (00:18:06) Study: Low cadence climbing & TT transfer (00:19:53) Study: Low cadence HIIT in female cyclists (00:22:21) Studies showing no added benefit (00:26:02) Injury risk & knee stress considerations (00:29:09) When and how to use SFR safely (00:33:08) Key takeaways & final advice In this special episode, Coach Jonathan digs into SFR or low cadence, high torque training, explaining where it came…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:01) Welcome! (00:00:29) Which wearable data points matter, and how do you use them? (00:07:03) Hannah’s take on data and wearables (00:10:23) Sleep tracking reality check (00:14:30) HRV/readiness scores (00:19:00) Steps/calories/strain (00:23:19) Continuous glucose monitors (00:25:41) Hydration + sodium (00:31:13) Recap: what’s useful vs. noise (00:33:12) The best “data” you can collect (00:35:58) Indoor training priorities (00:41:59) Fueling indoors (00:45:11) Workout execution hierarchy (00:49:55) Power vs heart rate (00:55:48) Balancing Zwift racing with structured training (00:58:35) How racing can stall fitness (01:05:59) 2026 Lifetime Grand Prix roster In this episode, Hannah and Coach Jonathan dig…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (0:00:00) Alex Drops a Big Announcement (0:08:19) Why Threshold Feels Brutal (Even When Fitness Is Up) (0:10:21) The Indoor Setup Fix Most People Miss (Match) (0:11:30) The Hidden Reason You’re Stuck: No Real Cycles (0:18:18) Stop Guessing: Rate Workouts the Right Way (0:24:37) The #1 Endurance Mistake: “Easy” Rides Too Hard (0:36:11) Race Pacing Autopsy: Where It Was Won (and Lost) (0:41:27) Rapid-Fire Answers You’ll Actually Use (0:49:27) Plans for your event (gravel, Zwift racing, touring, more) (0:51:22) “My longest workout is 1:30… is that enough for a long race?” (0:56:23) How many intensity days per week should you do? (0:56:53) “Which plan should I pick?” (custom plan vs presets) (0:57:17) “I don’t want to follow a plan” (how to train without feeling boxed in) (0:58:49)…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (0:00:01) Intro (0:01:29) Offseason reset and avoiding burnout (0:04:02) The “year-long offseason” trap: trying to maintain fitness (0:07:39) Athlete calendar review: big training, no real breaks (0:10:00) Why recovery weeks fail (weekend overreaches) (0:14:30) Reframing rest: creating space for adaptation (0:32:25) Perimenopause training: strength, fueling, flexibility, more recovery (0:48:03) Easy endurance should feel easy (stop “suffering to suffer”) (0:51:57) Fueling focus: carbs and planning hard days (less room for error) (1:04:59) Gift guide begins (budget friendly picks and practical favorites) (1:18:10) Experience gifts, trips, and adventure ideas In this episode, Coach Jonathan sits down with pro…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (0:00:00) Intro – Ruth Holcomb on Balancing School, Training and Big Goals (0:14:42) Coaching Young Riders – Avoiding Burnout and Keeping Cycling Fun (0:25:37) How Ruth Learned to Pace Long Races vs Short, Punchy Efforts (0:27:16) Race File Analysis – Why This Athlete Is Blowing Up Mid-Race (0:30:40) Understanding “Matches” – How Every Spike Hurts Late Performance (0:33:01) How Lower Threshold Riders Should Pace Cyclocross Starts (0:40:43) Peaking, Rest and Why You Only Get Faster When You Recover (1:10:31) Warming Up the Right Way – Avoiding the “Cooked Before the Start” Trap Pro cyclist Ruth Holcomb joins Coach Jonathan to talk about what it takes to develop as a young rider without burning out, how to…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (0:00:00) Intro – Anders Johnson: World-Class Track Pursuit Specialist (0:01:58) Track Cycling 101: Pursuit, Madison & Sprint vs. Endurance (0:08:47) What 4km Pursuits Demand – Speed, Power & Aerodynamics (0:16:27) Getting Aero vs. Losing Power – Position Tradeoffs (0:21:33) Velodrome vs. Wind Tunnel – How They Really Test Aerodynamics (0:35:24) Body Type, Weight & Fueling for Track Endurance Events (0:43:09) How Anders Trains – Volume, Threshold, Gym Work & Torque (1:09:29) Team Pursuit Strategy – Pull Lengths, Exchanges & Line Holding (1:13:01) The Olympic Pathway – Qualifying, Funding & the Commitment Required Coach Jonathan Lee sits down with elite track cyclist Anders Johnson to unpack the world of track…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (0:00:00) Intro – Cramping, Polarized Carbs & Raising FTP in a Deficit (0:02:06) How to Fuel Every Workout and Still Lose Weight (0:05:02) Nutrition Timing & Big Breakfasts for Better Body Composition (0:24:17) Easy Meal Ideas for Hard Days, Normal Days & Recovery Days (0:37:31) Recovery Fueling – Protein Shakes vs Real Food (0:47:46) How Much Caffeine Is Safe on Race Day? (1:06:54) Case Study: Filthy 50 – Cramping Despite “Perfect” Fueling (1:14:02) Why Most Cycling Cramps Are From Pacing, Not Sodium Coach Jonathan Lee and Registered Dietitian Alex Larsen break down how cyclists can raise FTP while improving body composition through smart nutrition timing, proper fueling during workouts, and avoiding common…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (0:00:00) Intro – Solo Q&A: Weight Loss, VO₂ Max & More (0:00:35) Lose Weight Without Losing FTP (0:05:00) TrainerRoad Plans for Power & Body Comp (0:06:25) MTB Starts – Aerobic Fitness vs. Explosivity (0:12:18) VO₂ Slow Component Explained (0:16:00) Build Muscle Efficiency with Tempo & Sweet Spot (0:19:32) Heat & PSI – Tire and Suspension Tips (0:23:56) Power on Technical MTB Courses (0:31:28) Training for Older Cyclists (0:34:58) Cape Epic Prep – Running & Heat Adaptation (0:42:29) Strength Training Integration (0:46:02) Little Sugar Tire Insights (0:48:56) Mixing Cycling with Backcountry Skiing (0:50:53) Leadville Prep & Race Analysis (0:57:15) Using Goal-Based Plans in Off-Season (0:58:51) Zone 2 Intensity…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (0:00:00) Intro – Strength Training for Cyclists with Derek Teel (0:01:19) What Pros Actually Do in the Gym (0:04:15) Should Cyclists Train Their Upper Body? (0:07:03) The Truth About Gaining Muscle Mass (0:12:09) Injury Prevention and Why Strength Matters (0:17:09) How to Periodize Strength Training for Cyclists (0:24:50) The Right Rep Ranges for Cycling Performance (0:29:43) Best Strength Movements for Cyclists (0:43:47) Why Cyclists Need to Lift for Bone Density and Durability (0:50:44) Core Training That Improves Bike Handling (0:59:35) Lower Body Strength Without Hurting Ride Quality (1:08:15) Year-Round Strength Training Tips and Takeaways Learn how to strength train for cycling with Jonathan Lee and…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (0:00:00) Intro – Matt Beers Wins Big Sugar and Lifetime GP Finale (0:01:20) Matt’s 431W for 2+ Hours: Breaking Down the Power File (0:02:03) Early Race Chaos and Tactical Start Decisions (0:03:24) Opening Attacks: 693W for a Minute, 1,000W Surges, and the Breakaway Forms (0:05:36) Working in the Lead Group with Riley Amos and Matthew Wilson (0:07:04) Testing the Competition – Matt’s 600W “Probe” Effort Before Going Solo (0:08:49) Winning Move and Mechanical Drama in the Final Miles (0:09:11) Comparing Big Sugar vs. Little Sugar – Gravel vs. MTB Power Profiles (0:11:57) Lessons from Little Sugar: Raw Power vs. Drafting Dynamics…

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (0:00:00) Intro – Keegan Swenson on Training and Race Preparation (0:01:17) Little Sugar Race Strategy and the Importance of the Start (0:03:06) Keegan’s Post-Worlds Training and Recovery (0:04:25) Torque Training Explained – Building Strength with Low Cadence (0:07:24) Physiological Benefits of Torque and VO2 Work (0:10:15) Why Tempo and Sweet Spot Training Matter (0:12:25) Fueling for Long Endurance and Tempo Rides (0:15:05) Combining Intervals with Endurance Training (0:18:37) The “Gray Zone” Debate – Why Pros Still Train There (0:20:49) How Pros Structure Base Training with Sweet Spot Work (0:23:11) Sprint Training and…

// UPDATE ON LITTLE SUGAR GROUP RIDE // Saturday, Oct. 11 at 9:00am! Will leave from Finish Line for a 11.7mi route that covers the finish. Route: https://www.strava.com/routes/3411217966276238992 🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (0:00:39) Inside Trans-Cascadia with Tobin Ortenblad: Blind Enduro and Brutal Transfers (0:07:00) Analyzing Coach Jonathan’s CX Race File with Tobin (0:30:34) How to Survive Little Sugar: Tires, Rocks & Strategy (0:44:17) Coach Jonathan’s Training Block for Punchy Power (0:51:24) How to Stop Losing Traction on Steep Climbs Pro cyclist from the Santa Cruz ht.SQD Tobin Ortenblad joins Coach Jonathan Lee to break down one of his cyclocross…