Ask a Cycling Coach Podcast - Presented by TrainerRoad
Cycling
The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special...
Location:
United States
Description:
The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.
Language:
English
Episodes
The Nutrition Model Pros ACTUALLY Use (It’s Not Calories In/Out) | Mike Postumus | Ask a Cycling Coach Podcast 581
4/16/2026
🍝 Free Cycling Nutrition Calculator! 👉 https://trainerroad.cc/cyclingnutritioncalculator
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// 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 Training & Race Season
(00:20:33) Fueling for Hard vs Easy Days (Daily Nutrition Strategy)
(00:22:26) Carb Timing: How to Fuel Before Key Workouts
(00:24:21) When to Focus on Weight Loss vs Performance
(00:26:44) How to Safely Improve Body Composition Without Hurting Performance
(00:28:11) Practical Ways to Increase Calories Without Feeling Overfull
(00:31:34) Foods That Make High-Carb Fueling Easier (and What to Avoid)
(00:33:10) Are Sugary Foods OK for Athletes?
(00:36:00) Inside Elite Performance: What Top Pros Do Differently
(00:41:29) Managing Athlete Slumps, Injury, and Comebacks
In this episode, Coach Jonathan and the team sit down with performance director Mike Postumus to break down one of the most misunderstood topics in endurance sports nutrition: energy availability and why “calories in vs. calories out” isn’t the full picture. They walk through how to properly calculate energy availability relative to fat-free mass, why chronically low intake can lead to RED-S and suppressed performance, and how many athletes unknowingly underfuel despite structured training. The conversation dives into practical strategies like periodizing nutrition across hard and easy days, prioritizing high-carbohydrate fueling for key sessions, and adjusting fat and fiber intake to support glycogen replenishment and recovery. They also address common fears around weight gain, explaining how proper fueling improves performance, recovery, and long-term body composition when applied correctly. The episode wraps with insights into elite athlete performance, highlighting how trust, consistency, and individualized fueling strategies contribute to success at the highest level.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Mike Posthumus’ Instagram: https://www.instagram.com/mike_posthumus
- Specialized Factory Racing’s Instagram: https://www.instagram.com/specialized_factoryxc
- Specialized Off-Road’s Instagram: https://www.instagram.com/specialized_offroadracing
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad:...
Duration:00:45:51
THE TRUTH ABOUT HIGH CARB FOR CYCLISTS (It’s Not What You Think) | Ask a Cycling Coach Podcast 581
4/9/2026
🍝 Free Cycling Nutrition Calculator! 👉 https://trainerroad.cc/cyclingnutritioncalculator
🚀 Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
// SHARE AND RATE THE PODCAST!
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// 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 Better Training & Body Composition
In this episode, Alex Larson and Coach Jonathan Lee break down the science and real-world application of nutrition strategies to maximize cycling performance, especially during demanding stage races. They dive into what actually matters for recovery, highlighting that while the so-called “anabolic window” isn’t as narrow as once believed, prioritizing immediate post-ride carbs, protein, and hydration still plays a critical role in replenishing glycogen and supporting adaptation. The conversation covers practical fueling tactics like high-carb intake (often harder than athletes expect), the importance of frequent meals, and how to avoid common pitfalls with fat, fiber, and excess sodium during multi-day events. They also explore emerging research on glycogen replenishment limits, energy availability, and how underfueling can silently cap performance gains over time. The episode wraps with actionable advice for building sustainable habits, simplifying race-day nutrition, and ensuring your training is fully supported so you can get faster with TrainerRoad.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Alex Larson’s Instagram: https://www.instagram.com/alexlarsonnutrition
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review. Naderi, et al. 2025: https://trainerroad.cc/naderi2025
Carbohydrate intake of 10 g/kg body mass rapidly replenishes liver, but not muscle glycogen contents, during12 h of post-exercise recovery in well-trained cyclists. Fuchs, at al., 2025: https://trainerroad.cc/Fuchs2025
From Food Supplements to Functional Foods: Emerging Perspectives on Post-Exercise Recovery Nutrition. Wang, et al. 2024: https://trainerroad.cc/Wang2024
Liver before muscle: Tissue-specific glycogen recovery, with a view toward sex differences and hormonal regulation. Stickel, et al. 2025: https://trainerroad.cc/Stickel2025
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Training Blog:...
Duration:01:16:53
300W FTP BREAKTHROUGH: What Finally Worked | Ask a Cycling Coach Podcast 579
4/2/2026
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// SHARE AND RATE THE PODCAST!
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// 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, highlighting how consistent structure, smart adjustments, and real-world variables shape performance over time. From boosting FTP from the high-280s to over 300 watts, to balancing sweet spot, endurance, and race efforts, this conversation explores what it actually takes to build sustainable cycling fitness. They unpack key lessons around managing fatigue, adapting workouts when life intervenes, and why listening to your body is critical for long-term progress. The episode also covers practical nutrition strategies like carbohydrate timing, recovery fueling, and body composition goals, along with insights into bike fit, positioning, and equipment choices that can unlock more power. If you’re training for endurance events, chasing FTP gains, or trying to optimize your cycling performance, this episode is packed with actionable guidance.
// RESOURCES MENTIONED
- Coach Jonathan’s Instagram: https://www.instagram.com/leejonathan_
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:00:25:45
How to Build Cycling Workouts (Most People Get This Wrong) | Ask a Cycling Coach 578
3/19/2026
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// SHARE AND RATE THE PODCAST!
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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 Underrated Zone
(00:49:13) Sweet Spot Training: Benefits, Structure & Misconceptions
(00:53:08) Why Sweet Spot Should Feel Hard (Not Easy)
(00:57:46) Threshold Training: Building Sustainable Power
(01:01:11) Lactate Explained: Fuel vs Fatigue
(01:07:20) VO2 Max Intervals: How to Improve Oxygen Utilization
(01:21:32) Anaerobic & Sprint Training: When It Matters
(01:30:01) How to Build a Complete Training Plan (Big Picture)
(01:33:02) Race Lessons from Hannah: Focus, Mistakes & Strategy
In this episode, Coach Jonathan and Hannah walk through how to structure training across the full spectrum of energy systems, helping an athlete understand how to prepare for long endurance events without getting lost in the details. They break down training zones from active recovery to anaerobic work, emphasizing that zones are just tools to target specific adaptations, not rigid rules, and explain how different “engines” in the body contribute to performance depending on the demands of the event. The conversation highlights why endurance work should make up the bulk of training, how tempo and sweet spot build durability and efficiency, and how threshold and VO2 max intervals push sustainable power higher. They also dig into common mistakes like over-focusing on exact numbers, under-fueling endurance rides, or misusing recovery days, and explain how interval structure, consistency, and progression drive adaptation over time. The episode closes with practical insights on applying this in the real world, including race learnings, identifying weaknesses, and how experience, not just theory, ultimately shapes effective training.
// RESOURCES MENTIONED
- Hannah Otto’s Instagram: https://www.instagram.com/thehannahotto
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:01:40:24
VO2 Max Training Deep Dive & Mistakes | Pro Cyclist Tips | Ask a Cycling Coach 577
3/12/2026
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// SHARE AND RATE THE PODCAST!
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Spotify: https://trainerroad.cc/spotify2
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// 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 episode, Alex Wild and Coach Jonathan Lee go deep into VO2 Max training: why it gets harder with age, and which interval formats best match the demands of racing, different modifications you can do to get marginal gains, and more. They compare 30/30s, broken-threshold efforts, over-unders, and longer race-specific combinations, talk through cadence, recovery, and execution, and explain how athletes can use feel as well as targets to get the intended adaptation. They also briefly catch up on Alex’s season so far, including racing, recovery, and lessons from recent setbacks, before returning to a practical discussion of how to make VO2 work more effective.
// RESOURCES MENTIONED
- Alex Wild’s Instagram: https://www.instagram.com/alexwildmtb
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:01:13:44
Keegan Swenson’s Tips on Racing, Mindset, Injury, and New Bike Testing | Ask a Cycling Coach Podcast 576
3/5/2026
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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
(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 Gravel Race
(00:41:35) Diverge vs Crux: which gravel bike is faster?
Coach Jonathan talks with Keegan Swenson about racing Santa Vall while unknowingly dealing with a fractured pelvis after getting doored, and how that derailment forced a quick reset when a major goal like Cape Epic disappeared. Keegan explains how he managed the mental spiral, reframed the setback as a chance to preserve the season’s bigger targets (Sea Otter, Unbound, Worlds), and focused on what he could control: recovery, easy aerobic work, fixing imbalances, and dialing fit and new equipment after a brand change. They also cover how to approach “non-A” races with intention—fueling, tactics, and setup experiments—without letting the result define you, then finish with quick gear talk on tires, saddles, and why team dynamics could shake up gravel this year.
// RESOURCES MENTIONED
- Keegan Swenson’s Instagram: https://www.instagram.com/keegels99
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:00:44:15
The Volume Trap: Why Junk Miles Quietly Kill Fitness | Zach Calton | Ask a Cycling Coach Podcast 575
2/26/2026
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// SHARE AND RATE THE PODCAST!
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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?
(00:44:06) How Do I Stay Disciplined on Long Endurance Rides?
(00:48:01) Do I Need to Ride Race Distance to Prepare for Long Gravel Events?
(00:53:13) How Do I Survive the Early Attacks in Gravel Races?
(00:56:11) Where Can I Follow Zach + Start Structured Training?
In this episode, Coach Jonathan sits down with gravel pro cyclist Zach Calton for a detailed discussion on how pros approach endurance training differently than amateurs. They break down the specific habits that make professionals better at the process of training—protecting key interval sessions, resisting the urge to add junk miles, prioritizing consistency over massive volume spikes, and using tools like RPE, heart rate, and repeat workout benchmarks to measure real progress. Zach also shares how he adapts structured workouts for gravel racing, manages fatigue, and builds race-ready fitness for long events like Unbound. If you want to train smarter, execute your plan better, and think like a pro cyclist, this episode delivers the blueprint.
// RESOURCES MENTIONED
- Zach Calton’s Instagram: https://www.instagram.com/zachcalton
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:00:57:23
What It Takes to Go Sub-7 at The Leadville 100 MTB | Sub-7 Leadville Episode 1 | Ask a Cycling Coach Podcast 574
2/19/2026
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// SHARE AND RATE THE PODCAST!
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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 consistent post-workout recovery to avoid under-fueling. He also covers Leadville race strategy and gear upgrades—aero positioning, skinsuit options, helmet and pedal changes, and tire testing—plus his charity fundraising for the Life Time Foundation.
// RESOURCES MENTIONED
- Lifetime Foundation Donation Link: https://give.ltfoundation.org/fundraiser/6845358
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:00:23:56
HOW TRAINERROAD USES AI FOR CYCLISTS (Not what you think…) | Ask a Cycling Coach Podcast 573
2/13/2026
🚀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 TrainerRoad uses AI in training—what it does (like improving workout recommendations and predictions) and what it doesn’t do (it’s not a chat-style LLM running the whole app). They address environmental impact concerns, clear up common misconceptions around FTP and AI, and share recent updates like the Power Records Chart, group workouts returning, and new controls for fatigue detection and workout scoring—ultimately focusing on how these changes help athletes get more consistent, achievable training and better results.
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:01:01:30
REAL WAYS TO LOSE WEIGHT FOR CYCLISTS | Ask a Cycling Coach Podcast 573
2/5/2026
🚀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 Methods
(00:27:55) Fueling Workouts to Control Hunger and Improve Body Composition
(00:31:10) Why Carbs During Training Improve Both Performance and Recovery
(00:36:30) How to Support Friends Working on Nutrition and Weight Goals
(00:44:05) The High-Carb Fueling Debate: Is 90–120g per Hour Safe?
(00:49:00) Individual Carb Tolerance and Why Fueling Isn’t One-Size-Fits-All
(00:57:20) Jonathan’s Leadville Weight, Power, and Nutrition Strategy Breakdown
(01:08:45) Making Nutrition Sustainable Without Perfect Meal Prep
(01:18:10) Setting Calories, Protein, and Macros Without Chronic Hunger
(01:24:35) Final Takeaways: Performance First, Weight Follows
In this episode, Alex Larsen and Coach Jonathan focus on fueling, recovery, and consistency as the real drivers of endurance performance and body composition. They explain why underfueling, poor carbohydrate intake, and not allowing enough recovery time leave athletes feeling flat, and how high-carb fueling, smarter meal planning, and simple, repeatable nutrition habits improve workout quality and long-term progress. The discussion covers weight management without obsession, scale fluctuations, busy-athlete nutrition strategies, and how to fuel training and racing properly so workouts feel sustainable, productive, and repeatable. At the end they go over Jonathan’s Leadville plan and what he’ll need to do from a nutrition front to make his goal of 7hrs.
// RESOURCES MENTIONED
- Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition
- Alex’s Nutrition Coaching Services: https://alexlarsonnutrition.com
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:01:26:13
THIS IS WHAT PROS DO TO RAISE FTP | Ask a Cycling Coach Podcast 570
1/29/2026
🚀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 Drop Bars Reduce Handling (Even for the Best Riders)
(00:53:44) Will Aero Trends Actually Change Gravel Racing?
(01:03:47) Listener Question: Best Mountain Bike Technique for Trail Speed
(01:06:11) Loose Hips, Strong Arms, and Outside Foot Pressure Explained
(01:14:36) Final Thoughts: Enjoying Training and Long-Term Progress
(30:12) Nutrition and Hydration Plans for Endurance Events
In this episode, Coach Jonathan sits down with pro cyclist Hannah Otto to dig into how pros do Threshold training, what FTP really represents, why a lower FTP number can actually lead to better training, and how using a truly functional anchor improves long-term progress. They explore threshold training, progressive overload, and why starting with shorter, achievable intervals often produces better results than forcing long, maximal efforts too early. Hannah shares perspective from years at the elite level on training for the demands of your events, developing weaknesses in training while racing strengths, and why patience, consistency, and enjoyment matter more than chasing perfect numbers. The conversation also covers real-world racing considerations, evolving equipment trends and safety in gravel racing, and practical technique cues for riding with more control and confidence — reinforcing that the goal of training isn’t a single metric, but sustainable fitness and performance you can rely on.
// RESOURCES MENTIONED
- Hannah’s Instagram: https://www.instagram.com/thehannahotto
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:01:15:23
TrainerRoad AI Q&A with CEO Nate Pearson | Ask a Cycling Coach Podcast 569
1/22/2026
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 workout
(00:50:47) How to use progression levels and workout levels with AI training
(00:56:24) Do post-workout surveys still matter with TrainerRoad AI?
(01:01:26) Can TrainerRoad tell if you barely survived a workout?
(01:03:28) Why your workouts keep changing on the calendar
(01:08:12) What AI Predicted Difficulty and failure percentage actually mean
(01:16:30) How long it takes TrainerRoad AI to feel dialed in
(01:18:43) What yellow and red days mean (and when to ignore them)
(01:20:50) How to use workout alternates with TrainerRoad AI
(01:21:10) What to do if you miss workouts or get sickCoach Jonathan sits down with CEO Nate Pearson to answer the biggest questions athletes have about TrainerRoad AI, pulling back the curtain on how it actually works and what it means for your training. They explain why TrainerRoad’s AI isn’t a chatbot or large language model, but a purpose-built system trained on tens of millions of workouts and rides to predict the right workout for the right day, with guardrails that avoid “AI slop.” The conversation dives deep into FTP—why the AI doesn’t truly use FTP the way athletes think, why FTP can go down without fitness going down, and how precision and consistency matter more than chasing a number. They also cover progression levels, post-workout surveys, predicted difficulty, yellow and red days, missed workouts, illness, and why plans change dynamically as you train. Throughout, the focus stays on what matters most: progressive overload, recovery, and building fitness you can actually use, with practical advice to help athletes trust the system, train smarter, and keep getting faster over time.// RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub // 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://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:01:24:16
NEW TrainerRoad AI is Here! | Ultimate Guide to TrainerRoad AI | Ask a Cycling Coach Podcast 568
1/21/2026
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 Undermine Progress
(01:17:20) Conservative vs Aggressive Training in TrainerRoad AI
(01:37:30) How TrainerRoad AI Changes How Athletes Get Faster
In this episode, Nate and Coach Jonathan explain all the details behind TrainerRoad AI, the biggest evolution yet in TrainerRoad’s training system, walking through how the new AI-driven approach goes far beyond static plans to dynamically simulate, predict, and personalize every workout on your calendar. They explain how years of performance data, workout feedback, power and heart rate, and progression history now power a system that actively chooses the right workout for the day, reduces burnout, cuts down workouts that are too hard or too easy, and helps athletes recover faster from missed sessions or failures. The conversation dives into how simulations work behind the scenes, why long rides and “hidden fatigue” can quietly sabotage progress, and how features like AI Predicted Difficulty, AI Training Simulation, Dynamic Duration, and Training Approach sliders give athletes confidence that every session is worth their time. The result is training that feels consistently “just right,” adapts to real life, and helps athletes get faster with less wasted effort and fewer mistakes along the way.
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:01:40:37
Does Breath Training Actually Make Cyclists Faster? | Ask a Cycling Coach Podcast 567
1/15/2026
🚀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 returning to fitness after a medical procedure. The conversation emphasizes the importance of personalized training plans, nutrition, hydration, and recovery strategies for optimal performance.
// RESOURCES MENTIONED
- Effects of Respiratory Muscle Training on Performance in Athletes: A Systematic Review With Meta-Analyses, Bahareh, et al., 2013 ( https://journals.lww.com/nsca-jscr/toc/2013/06000 )
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:00:36:24
NEW STUDY for Cyclists | How Pros Actually Train (Not What You Think…) | Ask a Cycling Coach Podcast 565
1/8/2026
🚀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. et al., 2025 ( https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2025-0059/article-10.1123-ijsnem.2025-0059.xml )
- Training Strategies of World Tour Cyclists: Periodization and Load Distribution Across a Competitive Season. Meteo-March, et al., 2025 ( https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.70153 )
- Training Periodization, Intensity Distribution, and Volume in Trained Cyclists: A Systematic Review, Galán Rioja, et al., 2023 ( https://www.researchgate.net/publication/367128907_Training_Periodization_Intensity_Distribution_and_Volume_in_Trained_Cyclists_A_Systematic_Review )
- Moderate intensity active recovery improves performance in a second wingate test in cyclists. Gervasi, et al., 2023 ( https://pmc.ncbi.nlm.nih.gov/articles/PMC10366462/pdf/main.pdf )
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:00:43:32
LOW CADENCE TRAINING: MYTH OR SCIENCE-BACKED? | Ask a Cycling Coach Podcast 565
12/25/2025
🚀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 from, why elite cyclists still use it, and why the research around its benefits remains mixed. He walks through the underlying physiology, reviews studies that both support and refute performance gains, and explains why any potential upside appears small, highly context dependent, and often linked to higher intensity work. Coach Jonathan also highlights the real risks, especially knee and joint stress, and offers practical guidance on if, when, and how to experiment with SFR safely, emphasizing that it is a marginal gains tool best suited to base training and never worth compromising power targets or consistency. The episode opens with a major TrainerRoad update, previewing TrainerRoad AI, the company’s biggest release ever, which replaces Adaptive Training with new in house AI models designed to deliver better workout selection, fewer misses, and more FTP and power gains, setting the stage for a new era of data driven coaching.
// RESOURCES MENTIONED
- TrainerRoad’s Instagram: https://www.instagram.com/thehannahotto
- TrainerRoad AI Blog Post: https://www.trainerroad.com/blog/trainerroads-biggest-update-ever-is-coming-%f0%9f%91%80/
- TrainerRoad AI Forum Post: https://www.trainerroad.com/forum/t/trainerroad-s-biggest-update-ever-is-coming/107205/26
- Paton, et al., 2009 Study: https://pubmed.ncbi.nlm.nih.gov/19675486/
- Nimmerichter, et al., 2012 Study: https://pubmed.ncbi.nlm.nih.gov/21479957/
- Hebisz, et al., 2024 Study: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0311833
- Kristoffersen, et al., 2014 Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC3907705/pdf/fphys-05-00034.pdf
- Hansen, et al., 2017 Study: https://pubmed.ncbi.nlm.nih.gov/28095074/
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:00:27:23
WHAT DATA IS MOST IMPORTANT FOR CYCLISTS | Pro Cyclist Hannah Otto | Ask a Cycling Coach Podcast 564
12/18/2025
🚀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 into the messy middle of wearables and training metrics, what is genuinely useful, what is mostly noise, and how to keep data from hijacking your confidence before you even start a workout. They unpack why metrics like HRV, readiness scores, sleep stages, and body battery style numbers can be wildly inconsistent across devices, and why those numbers work best as retrospective context that confirms what you already feel rather than daily go or no go decision makers. From there, the conversation turns practical, focusing on what actually drives performance, executing the plan, fueling well (especially indoors), and recovering consistently, then using data only if it supports adherence instead of adding friction. They also highlight underrated but far more actionable tools like post ride notes and long term patterns, with a clear warning not to let a watch seal the fate of your day before you have given the workout an honest shot.
// RESOURCES MENTIONED
- Hannah’s Instagram: https://www.instagram.com/thehannahotto
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:01:23:45
WHY YOUR WORKOUTS FEEL TOO HARD (Not What You Think...) | Ask a Cycling Coach Podcast 563
12/11/2025
🚀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) When to add strength training (without wrecking key workouts)
(0:59:33) Cross-training: “I also do another sport” (how the plan accounts for it)
(1:01:58) Vacation, sickness, missed days: “Will it adjust when life happens?”
(1:06:55) Quick edits: swap to a shorter or longer workout on the fly
(1:03:58) “I already know my FTP… do I need AI FTP Detection?”
(1:05:42) Training outside: how to execute workouts outdoors
(1:03:36) “Is this only for serious racers?” (training for fun still works)
(1:07:31) “Is it going to be boring?” (how people actually do it)
(1:09:08) “What makes TrainerRoad different?”
(1:15:14) “Can I talk to someone if I have questions?” (coaches + help)
In this episode, Alex Wild and Coach Jonathan break down why your workouts can feel way too hard even when your fitness is improving, and the culprit usually isn’t motivation or toughness, it’s how the week is structured. They unpack an athlete calendar to show how intensity can quietly creep in on “easy” days, why that makes threshold feel brutal, and how better training cycles, real recovery space, and honest post-workout ratings get progress moving again. The final portion turns into a rapid-fire TrainerRoad FAQ, covering every question you could have prior to signing up.
// RESOURCES MENTIONED
- Alex’s Instagram: https://www.instagram.com/alexwildmtb
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:01:16:41
HOW CYCLISTS LOSE FITNESS (WITHOUT KNOWING IT) | Hannah Otto | Ask a Cycling Coach Podcast 562
12/4/2025
🚀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 cyclist Hannah Otto to break down a common training trap: not respecting rest and recovery. They talk through the mindset side of recovery, why many athletes never fully bounce back when they keep stacking “productive” weeks without real space, and how weekend overreaches can quietly derail an entire training block. The conversation also covers choosing bucket list events that keep training fun and sustainable, plus practical considerations for perimenopause training including strength work, fueling, flexibility, and the need for more recovery.
// RESOURCES MENTIONED
- Hannah’s Instagram: https://www.instagram.com/thehannahotto
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:01:21:49
HOW TO GO LONGER WITHOUT BLOWING UP | Pro Cyclist Ruth Holcomb | Ask a Cycling Coach Podcast 561
11/27/2025
🚀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 balance school with high performance, and what she learned transitioning from XCO racing to long gravel events. Together they break down an athlete’s cyclocross race files to show why so many riders blow up early, how pacing and power spikes drain your matchbook, and what smarter strategy looks like when your threshold isn’t the highest in the field. Ruth also shares practical advice on peaking, rest, warming up effectively, and keeping cycling fun for long term success.
// RESOURCES MENTIONED
- Ruth’s’ Instagram: https://www.instagram.com/woofholcomb
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// 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.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
Duration:01:13:29