The Time-Crunched Cyclist Podcast by CTS

Climbing faster isn’t always about increasing FTP or producing bigger power numbers. In this episode, CTS Coach Adam Pulford breaks down the pacing strategies, tactics, fueling, and key workouts that help cyclists climb faster with the fitness they already have.

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.

The Problem with Chasing Data - RPE: https://www.youtube.com/watch?v=Wsywx731ki0
​​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/

Endurance athletes have access to more data than ever before, but data alone doesn’t guarantee better decisions. In this episode, CTS Coach Adam Pulford breaks down the role of Rate of Perceived Effort (RPE) in training and racing, and why internal awareness remains one of the most important skills an athlete can develop.
We cover pacing, training zones, effort calibration, common mistakes athletes make with RPE, and how to integrate subjective feedback with power and heart rate for better long-term performance. Wattage tells you what you did, RPE tells you what it cost.

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/rpe-rating-of-perceived-exertion-in-training-and-racing/
https://journals.lww.com/nsca-jscr/abstract/2001/02000/a_new_approach_to_monitoring_exercise_training.19.aspx?utm_source=chatgpt.com
https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2017.00612/full?utm_source=researchgate.net&utm_medium=article
https://pmc.ncbi.nlm.nih.gov/articles/PMC10422765/?utm_source=chatgpt.com
https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2024.1341972/full?utm_source=chatgpt.com
https://support.trainerroad.com/hc/en-us/articles/360021324932-RPE-Key-Explained

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)