The Time-Crunched Cyclist Podcast by CTS

Recovery isn’t just about what happens right after training, it’s about all the little things between sessions that add up. In this episode, CTS Coach Adam Pulford breaks down the habits that quietly interfere with adaptation and leave athletes carrying more fatigue than they realize.
We cover sleep, fueling, easy day intensity, stress management, post-workout recovery, and why the basics matter far more than expensive recovery gadgets or trends.
HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
Recovery Podcast with Christie Aschwandan: https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000722793917 
The Power of Habit by Charles Duhigg: https://charlesduhigg.com/the-power-of-habit/
Loving What Is by Byron Katie: https://thework.com/loving-what-is-revised-edition/
Atomic Habits by James Clear: https://jamesclear.com/atomic-habits
Sport Psychologist: Dr Justin Ross: https://trainright.com/mental-health-skills-sports-performance-justin-ross/
https://www.drjustinross.com/
Recovery Window & Nutrient Timing: https://pmc.ncbi.nlm.nih.gov/articles/PMC3577439/
https://www.mysportscience.com/post/2015/06/30/nutrition-and-acute-recovery
Infrared Sauna; Marginal Gains: https://pmc.ncbi.nlm.nih.gov/articles/PMC10286597/

Quality training is often reduced to intensity, but that’s only part of the picture. In this episode, CTS Coach Adam Pulford breaks down what high-quality training actually looks like and why it’s often misunderstood.
We cover the three pillars of high-quality training: the process, the result, and yes, the FUN! You’ll learn why pushing harder isn’t the answer, how to close the intention–execution gap, and how to structure rides that actually move your fitness forward.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/

Resources:
https://journals.humankinetics.com/view/journals/ijspp/18/5/article-p557.xml
Alex Hutchinson Interview: https://trainright.com/elastic-limits-human-performance-alex-hutchinson/

Most athletes focus on how strong they are when fresh. But performance is defined by what holds up as fatigue accumulates.
In this episode, we break down durability: what it is, how to measure it through fatigue resistance, and why it’s one of the most overlooked performance variables in endurance sport.
We also cover how to train it effectively so you can maintain power, make better decisions late in races, and perform when it matters most.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/

Resources:
Trainright.com
Durability as an independent parameter of endurance performance in cycling - PMC
Durability as an index of endurance exercise performance: Methodological considerations - PMC
82. HOW TO TRAIN DURABILITY? - Knowledgeiswatt English
Fatigue Resistance or Durability in Cycling: Tests & Training Tips — High North Performance
Race Stronger, Longer: How to Build Fatigue Resistance
Why Every Masters Cyclist Should Test Durability (Not Just FTP)

Training alone might feel productive, but it’s not always the most effective way to improve. In this episode, CTS Coach Adam Pulford explores the concept of social facilitation and how training with others can enhance performance, motivation, and skill development.
We also cover when group rides can backfire, how to find the right balance between solo and group training, and how to structure your week to get the most out of both.

CTS Camp Schedule:  https://trainright.com/camps/
​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/

Resources:
Social Facilitation Theory In Psychology
Mihály Csíkszentmihályi:Book: Flow: The Psychology of Optimal Experience: Csikszentmihalyi, Mihaly: 8580001046242: Amazon.com: Books
Online PDF: Mihaly-Csikszentmihalyi-Flow.pdf
Concept: Mihály Csíkszentmihályi: The Father of Flow
Online Audio Book: Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi · Audiobook preview

Brad Huff & Project Dudeman:https://www.tulsatough.com/project-dudeman
https://www.bikereg.com/project-dudeman
https://tulsaflyer.org/2026/04/02/culture/post/project-dudeman-cycling-tulsa/

Bike Clubs | Bike Rides Near Me | USA Cycling:https://usacycling.sport80.com/public/widget/1

Zone 2 training has become increasingly complicated, with subzones like 2a, 2b, and even 2c being thrown around. But does any of that actually improve your training?

In this episode, we break down what Zone 2 really is, why most of this added complexity is unnecessary, and how to organize your endurance training more effectively. The goal is simple: build aerobic fitness without overthinking it. When it comes to endurance, simplicity done consistently beats complexity every time.

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/

Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/

Find more free resources here: https://trainright.com/blog/

Resources:
Trainright.com
Cycling Power Zones Explained
Cycling Training Zones: A Detailed Guide — High North Performance
Trainright Guide to Heart Rate Training for Cycling - CTS   
Cycling Power Zones: Training Zones Explained - TrainerRoad Blog
https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000700902926