Ask A Cycling Coach - Trainerroad Podcast

// 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) Welcome! (0:44) How did Matt get into Mountain biking? (02:00) Matt’s stats Height/Weight (02:31) What made Matt decide on mountain biking? (04:44) Matt’s mind-blowing first FTP test results (09:32) Matt’s biggest learning about nutrition (11:28) What is Matt’s FTP? (13:04) How to manage nutrition when you burn so many calories (19:11) Sweat Testing (20:50) What is Matt’s nutrition strategy? (24:36) Cape Epic (25:19) The difference that took Matt from participant to winner (30:11) The potential of racing in the pro peloton (33:16) What benefits did Matt get from 20hr indoor training weeks? (39:07) Matt’s tips for winning Epic (41:59) Matt’s perspective on the Lifetime Grand Prix (46:31) Matt’s Bike setup (51:16) What made Matt pick XC over DH and Enduro? // RESOURCES MENTIONED - Matt’s Instagram: https://www.instagram.com/mattbe

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// 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) Welcome! (00:28) New updates for Red Light Green Light! (09:40) Pre-race meals: Is cereal actually bad?? (25:56) Signs you aren’t eating enough (43:29) Do we not get an endorphin rush when we ride?? (01:01:26) The one workout you shouldn’t do on trail (01:10:50) Why you’re slow and don’t realize it (01:22:02) How to mentally cope with missing races (01:35:07) Should athletes fast from social media? // RESOURCES MENTIONED - Exercise-induced euphoria and anxiolysis do not depend on endogenous opioids in humans, Siebers, et al., 2021: https://www.sciencedirect.com/science/article/abs/pii/S0306453021000470  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPF

// 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) Welcome! (0:01:13) Increased Training Load and overreaching (0:17:41) 16wk Pyramidal Training with average cyclists (0:42:18) Giro’s CRAZY new TT helmet (0:47:23) Pro Cyclist Energy Availability during Spring Classics (1:05:16) TdF Route data from a 58yo cyclist // RESOURCES MENTIONED - Why You ACTUALLY Need a Recovery Shake (and What SHOULD Be in it) https://youtu.be/bR2y3Q2a2qA  - Science-Backed Nutrition Strategy for Cyclists https://youtu.be/z2HXE1-il_Q  - How to Lose Weight and Keep it Off with Dr. Kyle Pfaffenbach  – Ask a Cycling Coach Podcast 463 https://youtu.be/563mWgqvMZc  - Decreased energy availability during training overload is associated with non-functional overreaching and suppressed ovarian function in female runners, Schaal, et al,. 2021 https://trainerroad.cc/schaal2021  - Effects of a 16-Week Training P

// 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) Caloric Needs and Body Composition Management (0:00:33) Viewer Question on how to lose weight and keep it off (0:03:37) The Energy Availability approach explained (0:23:32) Kyle’s take on diets (0:32:00) The Menstrual Cycle and gender roles in dieting (0:38:27) The challenges of nutrition studies (0:39:16) Why gradual weight loss is best and how to do it (0:43:38) The importance of consistency in diet (0:49:47) Ideal protein, fat, and carbohydrate intake for cyclists (0:56:55) Kyle’s protein balance perspective (1:01:45) The importance of consistency in your training (1:03:56) TrainerRoad’s groundbreaking new feature (1:05:05) How sleep deprivation nullifies training (1:11:55) How to learn from disappointing results // RESOURCES MENTIONED - Science-Backed Nutrition Strategy for Cyclists https://youtu.be/z2HXE1-il_Q  // TRY

// 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) Welcome! (2:53) Hannah’s recovery strategies for stage races (5:28) Nutrition that helps you recover between races (18:42) Is the pro peloton behind the curve with nutrition? (23:23) What Hannah learned from racing the Mediterranean Epic (33:17) New Triathlon plans including Masters Plans! (37:15) Big Update:Red Light Green Light is in Early Access! (56:24) Overreaching vs. Overtraining (1:06:52) Avoiding fatigue with strength training (1:20:14) Could collagen actually make you faster?? // RESOURCES MENTIONED - Enable Red Light Green Light here: https://www.trainerroad.com/app/profile/early-access  - Mediterranean Epic Results: https://sportmaniacs.com/en/races/mediterranean-epic-mtb-2024 - New Triathlon Plans: https://www.trainerroad.com/forum/t/announcing-masters-triathlon-plans/90889 - Red Light Green Light Early Access: ht

// 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) Welcome! (7:57) How to deal with bad start positions (13:48) Balancing a career with pro racing (19:33) What causes “bad days” on the bike? (22:33) Do pros take time-off mid-season? (29:27) How to decide when to pace yourself or not (34:05) Managing a disappointing race result (39:13) Late-season fatigue management (40:50) How to figure out how much sweat you lose (46:15) Why weighing yourself after training isn’t a good sweat test (47:11) Alex’s nutrition strategy (49:14) Bike setup tips for the Epic World Cup // RESOURCES MENTIONED - Alex’s Instagram: https://www.instagram.com/alexwildmtb // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - H

// 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) Welcome! (01:34) ​​What is Orthorexia? (04:08) What is the difference between disordered eating and an eating disorder? (06:47) How is training for gravel different from XCO (22:26) The biggest change Haley has made to her training since going to gravel (33:33) Suggestions for keeping training fun for kids and your friends (47:02) How to manage the weight of expectations from previous results // RESOURCES MENTIONED - Haley’s Instagram: https://www.instagram.com/haleyhuntersmith/  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi - Watch our latest Cycling Science Expla

// 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! (02:22) Sleep deprivation’s effect on performance (31:25) Red Light Green Light Progress (43:17) How Pro Cyclists Train (01:09:03) How to manage perfectionism (01:30:53) Why are top pros burning more carbs? // RESOURCES MENTIONED - The role of perfectionism in predicting athlete burnout, training distress, and sports performance: A short-term and long-term longitudinal perspective https://trainerroad.cc/Květon2021  - Sleep Deprivation TikTok: https://trainerroad.cc/thatsleepdoc  - Relationships between training dose and record power outputs in professional road cyclists: insights and threats to validity  https://trainerroad.cc/Galloetal2023  - The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review https://trainerroad.cc/Kirschen2018  - Aitor Viribay Morales’ Tweet Threa

// 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! (00:05) Meet Dr. Kyle Pfaffenbach (01:09) Addressing Late-Night Training Challenges (02:53) Aligning Training with Body Clock (5:31) Melatonin supplementation’s effect on our bodies (27:14) Effects of carbs and protein on sleep and training (43:41) Recovery drink misconceptions (44:29) Macros and calories: How to (57:00) Do carbs cause obesity and cancer? (1:15:55) Are high fructose drinks bad for you? // RESOURCES MENTIONED - Kyle’s Instagram: https://www.instagram.com/kylepfaffenbach - Eastern Oregon University: https://www.eou.edu/  - Brooks Beasts: https://www.instagram.com/brooksbeaststc  - Lumos Tech: https://lumos.tech/  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a

// 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) Welcome! (00:38) What are the next innovations in pro cycling? (07:52) Is Highly Branched Cyclic Dextrin (cluster dextrin) the next big thing in cycling nutrition? (18:55) A periodization mistake that hurts your yearly progress (25:56) Running Cross-training tips. Is concrete more damaging than asphalt or trail? (32:13) Why aren’t more pro road cyclists doing other disciplines like MVDP, WVA, Pidcock, and Pieterse? (38:37) How the order of your workouts affects your fitness (50:04)  A new study that shows pairing training with studying might actually help you retain information // RESOURCES MENTIONED - Image showing the different molecular structures we discussed: https://www.torqfitness.co.uk/wp-content/uploads/2022/11/molecules.png  - Float Set workout: https://www.trainerroad.com/app/cycling/workouts/45262-megantic-1  - Tib

// 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) Welcome! (00:53) How Enduro World Champion Richie Rude does skills practice (15:13) A deep dive on technique for every tricky situation you could encounter on an MTB trail (01:00:34) How to handle nutrition for Enduro racing formats, or other rides with breaks (01:07:10) How Keegan adjusts his training for every race in the Lifetime Grand Prix // RESOURCES MENTIONED - Richie Rude’s Instagram: www.instagram.com/richie_rude1  - Richie Analyzing Coach Jonathan’s Enduro World Series race: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI7Lj7l2RfNJIic1V5KTrzpH  - Richie Strength Training Benchmark Session: https://youtu.be/XqggLGrSjy4?feature=shared  - How to Become a Faster Mountain Biker: https://youtu.be/-GAaheigvgg // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling trainin

// 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) Welcome! (0:32) Link to the short 6 Minute episode on goal setting (1:13) Guidelines for setting cycling goals (2:00) Ivy’s changing focus for her racing next year (3:13) The importance of setting goals that make you excited and happy (4:32) Why it’s important to set realistically but challenging goals (5:55) Ivy’s big race goal for 2024 (7:35) How Ivy has improved her technical skills in 2023 (9:17) Nate’s goals for 2024 (10:00) New findings on low volume, RIR, and partial lifts with strength training (18:09) Coach Jonathan’s race goals for 2024 (21:39) How Jonathan broke his outcome goals into process goals (23:39) Jonathan’s nutrition goals // RESOURCES MENTIONED - Goal Setting Podcast: https://youtu.be/p5vZ9dRrXZY  - Lost and Found Gravel Festival: https://lostandfoundbikeride.com/ - Strength Training Research: https://ma

// 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) Welcome! (00:21) Most wanted Bike Christmas wish list? (33:12) How to Overcome 'Wobbly Hips' While Cycling Out of the Saddle? (42:12) Why Don’t pro CX riders use laced shoes? (43:00) Why Are Cyclists Ditching the Drops? (46:08) Are Pre-Race Gels Effective for Short Races? (47:56) Does TR sponsor Pro athletes? (50:16) Maximizing Aero Gains: trainable aero positions indoors to make you faster outdoors! (01:04:18) Hydration vs. Bathroom Breaks: Tips for Balancing Fluid Intake During Long Rides? (01:13:52) "Advice for heavier athletes: Balancing Strength and Strategy for the best result! (01:24:35) Rock Climbing to Cycling: Strategies for Excelling in Climbs as a New Cyclist // RESOURCES MENTIONED - Santa Cruz Hightower: https://www.santacruzbicycles.com/en-US/bikes/hightower - Bell Sixer Mips Helmet: https://www.bel

// 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) Welcome! (0:20) Hannah Otto’s most crazy race experience yet (15:24) How to race without pressure but still get the best out of yourself (24:41) Are 30/30s making you slower? (34:08) How to know if you should do more or less intensity (47:24) Do pro cyclists do reflex training? (56:57) The use of PEDs in sports to improve reflexes and focus (1:10:26) The roles of gratitude and comparison in training and racing (1:17:12) Why don’t rest weeks look like taper weeks? // RESOURCES MENTIONED - Ozempic Scientific Deep Dive: https://youtu.be/nMn--rGtpcA - How to lose fat and gain muscle at the same time: https://youtu.be/z2HXE1-il_Q - How long it takes to lose fitness: https://www.trainerroad.com/blog/detraining-what-happens-when-you-lose-fitness/  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster TrainerRoad i

// 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) Welcome! (00:15) Are pro cyclists doping using worm blood?! (04:04) How pros like Keegan view doping in cycling (12:09) Why you aren’t good at Threshold intervals (15:14) Leg soreness after VO2max workouts (21:47) Avoid these mistakes during recovery weeks (30:20) How to improve your skills without adding training stress (34:45) Suggestions from Keegan on how to manage your training (37:10) What happens when you increase training volume after a peak? // TRY TRAINERROAD RISK FREE FOR 30 DAYS! - https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi - Watch our latest Cycling Science Explained video now! https://youtu