Coach Adam Pulford delivers actionable training advice and answers your questions in short weekly episodes for time-crunched cyclists looking to improve their c...
Mastering the Perfect Warm-Up: Elevate Your Cycling Performance (#227)
OVERVIEWWarmup routines change based on the physical and mental demands of a competition or training session. There are general rules of thumb like, "The shorter the race the long the warmup", but Coach Adam Pulford dives deeper and describes exactly how long to warm up on the bike and with what range of intensities, along with dynamic activities cyclists can do off the bike - or in the start corral - to compete or train at your best. TOPICS COVEREDWarm up rules of thumbThe Short warmup (7-10 minutes)Medium warmup (20 minutes)Long warmups (30-45 minutes)Example: Long warmup before hard training (25-30 minutes)Example: Race warmup (45 minutes)Example: Alternative short race warmup (20 minutes)Dynamic Warmup and Activation ExercisesDo Masters athletes need a longer warmup?Creating a good dynamic warmupTime-Crunched Warmups and Race Start CorralsASK A QUESTION FOR A FUTURE PODCASTRESOURCESEXAMPLE Warm up before hard Training: ~25-30min10-15min of easy endurance spinning3x1min FastPedals (high cadence, moderate power) with 1min RBI, spin easy for 2-3min then move on to2x20s openers with 2-3min RBIBuild into your main set, and have at it! Good for a 90min session with hard, zone 4+ intervalsEXAMPLERace Warm Up: 45min10-15min of easy endurance spinning3x1min FastPedals (high cadence, moderate power) with 1min RBI2x4min Threshold efforts with 3min RBI2x20s openers with 2-3min RBI5-10min easy spinningEXAMPLE Simple Race Warm Up: 20min7-10min easy endurance spinning 3min build from Tempo to Threshold2min easy 1x20s Opener3-5min easy spinning LINKSNSCA General and Specific Warm Up Golden Rule of Running: Never Skip the Warm-upHOSTAdam 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.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete
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3 Reasons Your Exercise Heart Rate Is So High (#226)
OVERVIEWSometimes your exercise heart rate seems higher than normal for a given power output and perceived exertion. Beyond the standard variables that affect heart rate, like caffeine, dehydration, anxiety, and fatigue, there are other training and nervous system related factors that may elevate exercise heart rates for a few days or up to two weeks. Coach Adam Pulford examines three common scenarios that can temporarily jack up your exercise heart rate. TOPICS COVEREDWhat influences heart rateScenario 1 - first indoor trainer sessionHeat training for indoor cyclingScenario 2 - time away from trainingHow to mitigate elevated HR issues when returning to trainingHeat exposure to mitigate elevated HRScenario 3 - long steady rides vs. hilly ridesHR response to cold vs. heatMTB Tip - using hrTSS to evaluate technical terrainASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESEvidence and possible mechanisms of altered maximum heart rate with endurance training and tapering - PubMedDo You Have An Elevated Heart Rate After Exercise? Here's WhyEffects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional StudiesUnlocking Peak Performance: Heat Training Science with Lindsay Golich (EP #214)Autonomic Nervous System: What It Is, Function & Disorders Recovery from sauna bathing favorably modulates cardiac autonomic nervous system - ScienceDirectHOSTAdam 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.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete
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Minimum Durations for Effective Zone 2 Rides, Based On Your Fitness and Experience? (#225)
OVERVIEWIn a recent episode (#220), Coach Adam Pulford covered how much Zone 2 training is too much or no longer productive. At the other end of the spectrum, there were questions about the minimum dose of Zone 2 training necessary to achieve positive adaptations. The minimums depend on whether athletes are beginners, intermediates, or advanced riders, along with other factors. Coach Adam explains how to categorize yourself and how to find the appropriate minimum ride length to make Zone 2 sessions effective.TOPICS COVEREDClassifications of athletes for Zone 2 workMinimum doses of Zone 2 for Beginner, Intermediate, and Advanced ridersWhy different athletes have different minimum doses of Zone 2ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam 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.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete
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How to Tackle Epic Challenges, with Breck Epic Founder Mike McCormack (#224)
OVERVIEW: The Breck Epic is the premier mountain bike stage race in the United States, and Race Founder and Director Mike McCormack is a legendary for the ethos and environment he's cultivated around the race. He and Adam Pulford go beyond Breck Epic to talk about what riders get out of doing truly epic endurance events, how to prepare for them, how to have fun during them. Don't miss this inspiring and motivating conversation, and then go sign up for your next big adventure! Key topics in this episode:How Breck Epic worksThe value of creating a great racing experience for ridersBalancing MTB skills and fitness trainingThe effect of Breckenridge's altitude (9400 ft) on performance, nutrition, and recoveryPreparing for racing at altitude when you live at sea levelManaging race week efforts to maximize fun and successGuestMike McCormack founded the Breck Epic MTB Stage Race in 2009, treating its field to a high-alpine tour of Colorado’s secret stashes, hidden gems and historical ghost towns. Committed to big routes with good friends, Epic’s 220-plus miles and 40k of vertical establish its 6 stages as the gold standard of endurance backcountry riding. With a unique cloverleaf format allowing riders from 25 countries and 40+ states to start and finish each day within a mile of the the historical Victorian mining town of Breckenridge, Colorado, Epic is the mountain bike experience of a lifetime.LinksIG: https://www.instagram.com/breckepic/X: https://x.com/BreckEpichttps://www.facebook.com/search/top?q=breck%20epichttps://breckepic.com/HostAdam Pulford has been a CTS Coach for more 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.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete
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Junk Miles: They Aren't What You Think They Are (#223)
OVERVIEWUnravel the mystery of "junk miles" with as we redefine the controversial concept and dismantle myths surrounding Zone 2, Zone 3, Tempo and Sweet Spot. This episode will help you transform aimless fatigue-inducing rides into purposeful, performance-enhancing sessions. Understanding the art of periodization and the value of each training zone, you’ll learn to strategically align your rides with your fitness goals and maximize your cycling potential.TOPICS COVEREDWhat "Junk Miles" really meansWeekly training pattern to avoid junk milesTips for planning effective workoutsMaking good use of group ridesASK A QUESTION FOR A FUTURE PODCASTLINKSPeriodization Theory and Methodology of TrainingMacrocycles, Mesocycles, Microcycles: Periodized Training ExplainedWhat Are Junk Miles and Are They Ruining Your Training? The ScienceChris Carmichael's 5 Most Important Rules for Cycling Training - CTSBlock Periodization for TC Athletes: https://substack.com/home/post/p-139717997HOSTAdam 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.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete
Coach Adam Pulford delivers actionable training advice and answers your questions in short weekly episodes for time-crunched cyclists looking to improve their cycling performance. The Time-Crunched Cyclist Podcast (formerly The TrainRight Podcast) is brought to you by the team at CTS - the leading endurance coaching company since 2000. Coach Adam pulls from over a decade of coaching experience and the collective knowledge of over 50+ CTS Coaches to help you cut throught the noise of training information and implement proven training strategies that’ll take your performance to the next level.
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