The Time-Crunched Cyclist Podcast by CTS

With the Tour de France wrapped up, conversations about Tadej Pogačar's VO2 max are everywhere.
But what actually increases VO2 max?
In this episode, CTS Head Cycling Coach Adam Pulford breaks down the two interval strategies he uses with athletes to develop aerobic power. Learn the difference between long, sustained VO2 intervals and short on/off efforts, when to use each one, and how to sequence both leading into your biggest events. If you've hit a plateau or want to maximize your aerobic engine, this episode provides a practical framework you can immediately apply to your training.

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://www.trainingpeaks.com/blog/ronnestad-30-15-intervals/
Short Interval Blocks for Endurance Athletes- Part1
Short Interval Blocks for Endurance Athletes Part 2

Cyclists often treat CTL like the ultimate measure of fitness, but that's only part of the story.
In this episode, CTS Head Cycling Coach Adam Pulford explains what CTL actually measures, why performance and fitness aren't the same thing, and how to use your training data to peak for races instead of chasing a bigger number.

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://trainright.com/what-is-chronic-training-load-ctl-and-how-to-use-it-to-improve-performance/?utm_source=chatgpt.com
https://www.instagram.com/p/CW9JtfcFodT/?img_index=1

Fueling advice has never been more confusing. One expert recommends fasted rides, another says 120 grams of carbs per hour, and every nutrition brand seems to have a different answer.
In this episode, CTS Head Cycling Coach Adam Pulford introduces a practical fueling framework that scales carbohydrate intake to the demands of your ride. Using kilojoule output, ride intensity, and duration, you'll learn how to build a fueling strategy that's individualized, repeatable, and easy to apply for easy endurance rides all the way to race day.

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:
Introducing Fueling Insights: A Smarter Way To Fuel
The Importance of Carbohydrates and Glycogen for Athletes  
How much sodium do I need?
Fueling Insights: Iñigo San-Millán on Optimizing Carbohydrate Intake for Cyclists
https://trainright.com/coaching-consultation/
Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin

Want to increase your FTP?
Many cyclists assume the answer is simple: do more FTP intervals. While that can help, it's only one piece of the puzzle.
In this video, CTS Head Cycling Coach Adam Pulford introduces a simple coaching framework, Push vs. Pull, to explain how FTP is really built. You'll learn why aerobic training lays the foundation, how VO₂ max work raises your ceiling, and how to combine both throughout the season for your strongest FTP yet.
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:
How Quickly Can Cyclists Increase FTP?
Pushing vs pulling up FTP - Training - TrainerRoad
Tim Cusick: Periodization, Training Modalities, And Getting Your Training Rhythm Right - CTS
How To Improve Your Cycling FTP (Functional Threshold Power) - CTS

If you've ever wondered what Normalized Power is actually telling you, this episode is for you!
Normalized Power has become one of the most common metrics in cycling, but it's also one of the most misunderstood.
In this episode, CTS Head Cycling Coach Adam Pulford explains what Normalized Power was designed to measure, how it differs from average power, and why context matters when using it to evaluate training and racing.

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:
What Is Normalized Power And How Is It Used In Cycling Training? - CTS 
What is Normalized Power?
Understanding Normalized Power Calculations to Coach Cyclists
Normalized Power®: What It Is and How to Use It | TrainerRoad Blog
The Science of the TrainingPeaks Performance Manager 
Estimating Training Stress Score (TSS)