Keegan Swenson breaks down his Marathon World Championships victory in this in-depth Cycling Podcast episode. From the decisive hike-a-bike to his 6-hour effort at 5 W/kg, Keegan shares the race strategy, fueling for endurance, and power data cycling insights that led him to the rainbow jersey. We dive into his bike setup—including running a hardtail MTB—and how he balanced speed, comfort, and control across technical terrain.Whether you’re into MTB Marathon Worlds, Marathon MTB, or just love mountain bike racing, this conversation is packed with takeaways for every rider. Keegan also reflects on years of preparation, the highs and lows of racing in Europe, and what this win means for his future in endurance racing.If you geek out on W/kg cycling, training details, or want to learn how the world’s best tackle brutal courses, this one’s for you.#KeeganSwenson #MTBMarathon #MarathonWorlds #MountainBike #CyclingPodcast #BikeSetup #RaceStrategy #EnduranceCycling #PowerData🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// RESOURCES MENTIONED- Keegan’s Instagram: https://www.instagram.com/keegels99 - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- 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
🚀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/spotify2Google 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 adviceIn 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
🚀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/spotify2Google 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 rosterIn 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
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com// SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google 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
🚀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/spotify2Google 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 ideasIn 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
🚀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/spotify2Google 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
🚀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/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(0:00:00) Intro – Anders Johnson: World-Class Track Pursuit Specialist (0:01:58) Track Cycling 101: Pursuit, Madison & Sprint vs. Endurance (0:08:47) What 4km Pursuits Demand – Speed, Power & Aerodynamics (0:16:27) Getting Aero vs. Losing Power – Position Tradeoffs (0:21:33) Velodrome vs. Wind Tunnel – How They Really Test Aerodynamics (0:35:24) Body Type, Weight & Fueling for Track Endurance Events (0:43:09) How Anders Trains – Volume, Threshold, Gym Work & Torque (1:09:29) Team Pursuit Strategy – Pull Lengths, Exchanges & Line Holding (1:13:01) The Olympic Pathway – Qualifying, Funding & the Commitment RequiredCoach Jonathan Lee sits down with elite track cyclist Anders Johnson to unpack the world of track racing and how powerful these athletes are. Anders explains how track events work, what makes pursuit racing so physiologically unique, and why aerodynamics matter more than raw watts. He discusses the training, torque, and gym work required to push massive gears from a standing start, the challenges of optimizing aero position without losing power, and how team pursuit squads synchronize pulls at 60+ kph. Anders also shares insights on body composition, fueling for high-volume training, equipment demands, and what it takes to qualify for the Olympics in one of cycling’s most precise and technical disciplines.// RESOURCES MENTIONED- Anders’ Instagram: https://www.instagram.com/andersjohnson35 - 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
🚀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/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(0:00:00) Intro – Cramping, Polarized Carbs & Raising FTP in a Deficit(0:02:06) How to Fuel Every Workout and Still Lose Weight(0:05:02) Nutrition Timing & Big Breakfasts for Better Body Composition(0:24:17) Easy Meal Ideas for Hard Days, Normal Days & Recovery Days(0:37:31) Recovery Fueling – Protein Shakes vs Real Food(0:47:46) How Much Caffeine Is Safe on Race Day?(1:06:54) Case Study: Filthy 50 – Cramping Despite “Perfect” Fueling(1:14:02) Why Most Cycling Cramps Are From Pacing, Not SodiumCoach Jonathan Lee and Registered Dietitian Alex Larsen break down how cyclists can raise FTP while improving body composition through smart nutrition timing, proper fueling during workouts, and avoiding common dieting mistakes. They discuss polarized carbohydrate intake, front-loading calories, carb loading before big races, hydration and sodium strategies, and reveal why most cramping isn’t caused by electrolytes. This episode gives cyclists a practical roadmap to fuel better, train stronger, and avoid race-day blowups.// RESOURCES MENTIONED- 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 - Miller KC, et al. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. J Athl Train. 2022 Jan 1;57(1):5-15. doi: 10.4085/1062-6050-0696.20. PMID: 34185846; PMCID: PMC8775277.- Miller KC, et al. Exercise-associated muscle cramps. Exertional Heat Illness A Clinical and EvidenceBased Guide . 2020. Springer; 117–136.- Miller KC, et al. Sweat characteristics of cramp-prone and cramp-resistant athletes. Int J Sports Nutr Exerc Metab . 2020;30(3):218–228. doi: 10.1123/ijsnem.2019-0308.- Szymanski M, et al. Sweat characteristics in individuals with varying susceptibilities to exercise associated muscle cramps. J Strength Cond Res . 2020.- Martínez-Navarro I, et al. Muscle cramping in the marathon: dehydration and electrolyte depletion vs. muscle damage. J Strength Cond Res . 2020.- Hoffman MD, et al. Sodium intake during an ultramarathon does not prevent muscle cramping, dehydration, hyponatremia, or nausea. Sports Med Open . 2015;1(1):39–45. doi: 10.1186/s40798-015-0040-x.- Schwellnus MP, et al. Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise associated muscle cramping: a prospective cohort study in 210 Ironman triathletes. Br J Sports Med . 2011;45(6):650–656. doi: 10.1136/bjsm.2010.078535.// 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
🚀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/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(0:00:00) Intro – Solo Q&A: Weight Loss, VO₂ Max & More (0:00:35) Lose Weight Without Losing FTP (0:05:00) TrainerRoad Plans for Power & Body Comp (0:06:25) MTB Starts – Aerobic Fitness vs. Explosivity (0:12:18) VO₂ Slow Component Explained (0:16:00) Build Muscle Efficiency with Tempo & Sweet Spot (0:19:32) Heat & PSI – Tire and Suspension Tips (0:23:56) Power on Technical MTB Courses (0:31:28) Training for Older Cyclists (0:34:58) Cape Epic Prep – Running & Heat Adaptation (0:42:29) Strength Training Integration (0:46:02) Little Sugar Tire Insights (0:48:56) Mixing Cycling with Backcountry Skiing (0:50:53) Leadville Prep & Race Analysis (0:57:15) Using Goal-Based Plans in Off-Season (0:58:51) Zone 2 Intensity – Train Smarter (1:05:21) Frequency vs. Volume for Fitness (1:08:33) Why Consistency Beats PerfectionCoach Jonathan Lee tackles your top training questions in this solo Q&A episode — from losing weight without sacrificing FTP to mastering VO₂ max, Zone 2, and aerobic fitness. He breaks down how to train smarter for bike races, manage heat and tire pressure, structure off-season plans, and balance strength, cross-training, and cycling for year-round performance.// 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://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
🚀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/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(0:00:00) Intro – Strength Training for Cyclists with Derek Teel (0:01:19) What Pros Actually Do in the Gym (0:04:15) Should Cyclists Train Their Upper Body? (0:07:03) The Truth About Gaining Muscle Mass (0:12:09) Injury Prevention and Why Strength Matters (0:17:09) How to Periodize Strength Training for Cyclists (0:24:50) The Right Rep Ranges for Cycling Performance (0:29:43) Best Strength Movements for Cyclists (0:43:47) Why Cyclists Need to Lift for Bone Density and Durability (0:50:44) Core Training That Improves Bike Handling (0:59:35) Lower Body Strength Without Hurting Ride Quality (1:08:15) Year-Round Strength Training Tips and TakeawaysLearn how to strength train for cycling with Jonathan Lee and Derek Teel of Dialed Health. They cover how to lift without gaining excess muscle, the best core and leg workouts for cyclists, and how to periodize your gym training for performance, injury prevention, and bone density. Get stronger, ride faster, and stay durable all season long.// RESOURCES MENTIONED- Derek’s Strength Training Programs: https://marketplace.trainheroic.com/workout-plan/team/dialed-health - Contact Derek: https://www.dialedhealth.com - Derek’s Instagram: https://www.instagram.com/dialedhealth - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- 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
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(0:00:00) Intro – Keegan Swenson on Training and Race Preparation (0:01:17) Little Sugar Race Strategy and the Importance of the Start (0:03:06) Keegan’s Post-Worlds Training and Recovery (0:04:25) Torque Training Explained – Building Strength with Low Cadence (0:07:24) Physiological Benefits of Torque and VO2 Work (0:10:15) Why Tempo and Sweet Spot Training Matter (0:12:25) Fueling for Long Endurance and Tempo Rides (0:15:05) Combining Intervals with Endurance Training (0:18:37) The “Gray Zone” Debate – Why Pros Still Train There (0:20:49) How Pros Structure Base Training with Sweet Spot Work (0:23:11) Sprint Training and Managing Intensity (0:24:43) How Hard Should You Train? Knowing When to Back Off (0:28:02) Group Rides, Motivation, and Mental Training (0:29:38) Final Takeaways from Keegan Swenson World Champion Keegan Swenson shares his cycling training secrets — from VO₂ intervals and sweet spot training to endurance rides, recovery, and mindset. Learn how he builds world-class power, balances intensity and recovery, and applies proven cycling tips that help him win at the highest level. Whether you’re chasing new FTP gains or just want to train like a pro, this episode of Ask a Cycling Coach shows how to train smarter, not harder.// RESOURCES MENTIONED- Keegan’s Instagram: https://www.instagram.com/keegels99 - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- 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
// UPDATE ON LITTLE SUGAR GROUP RIDE //Saturday, Oct. 11 at 9:00am!Will leave from Finish Line for a 11.7mi route that covers the finish.Route: https://www.strava.com/routes/3411217966276238992 🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(0:00:39) Inside Trans-Cascadia with Tobin Ortenblad: Blind Enduro and Brutal Transfers(0:07:00) Analyzing Coach Jonathan’s CX Race File with Tobin(0:30:34) How to Survive Little Sugar: Tires, Rocks & Strategy(0:44:17) Coach Jonathan’s Training Block for Punchy Power(0:51:24) How to Stop Losing Traction on Steep ClimbsPro cyclist from the Santa Cruz ht.SQD Tobin Ortenblad joins Coach Jonathan Lee to break down one of his cyclocross race files and reveal why repeatability wins in CX. The two compare CX vs. XC power profiles, preview the punishing Little Sugar course, and discuss tire choice, line selection, and race-day strategy. Jonathan also shares the VO2-heavy training block that boosted his punch and FTP, and Tobin answers a listener question on how to stop losing traction on climbs and corners.// RESOURCES MENTIONED- Tobin Instagram: https://www.instagram.com/mctubbbin - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- 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
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(0:20:11) Is It a Good Idea to Do Sweet Spot Block Training?(0:41:10) Do Pro Cyclists Do Sweet Spot Training?(0:46:53) Why Is the Tempo Zone Ignored?(0:56:42) Managing Your Breath During IntervalsCoach Jonathan and pro rider/coach Hannah Otto discuss why very long pre-race rides often backfire: they boost confidence but overcook athletes, hurting subsequent workouts. Coaches must balance fitness and confidence—save the “touch the fire” effort for race day. They pivot to sweet spot/tempo (“gray zone”) work: sweet spot delivers big aerobic ROI with manageable fatigue, but should be periodized—use it in focused blocks, then progress to threshold, over-unders, and VO₂ to raise FTP. Recovery weeks should be treated as purposeful endurance/foundation weeks (~60% volume), not time off. Pros do use sweet spot and tempo, often inside longer rides or late in sessions for fatigue resistance (sometimes with low-cadence work). For a three-week sweet spot block: fuel high-carb, prioritize sleep, consider strength training, then take a disciplined recovery week before moving up in intensity. Breathing issues at sweet spot are usually focus-related—practice deliberate, rhythmic breathing and use strong exhales to reset. Hannah reflects on placing 12th at Worlds, managing jet lag/logistics stress, rebounding from a subpar race, and looking ahead to Big Sugar.// RESOURCES MENTIONED- Haley’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- 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
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(0:00:53) How to Review Your Training Year (Signs You’re Improving)(0:10:25) Low Energy Availability & Working With a Dietitian(0:13:19) What Happens When You Increase Carbs (Performance, Mood, Sleep)(0:19:24) Haley’s Breakthrough at Africa’s Migration Gravel Race(0:40:58) Bouncing Back From a Bad Race: The 24-Hour Rule & Debriefing(0:49:19) Managing Expectations and Setting Process vs. Outcome Goals(0:55:25) Haley’s Honest Look Back on a Challenging Season(1:05:38) Haley’s Advice on Trying New Cycling Disciplines(1:10:03) After High Carb, What’s the Next Big Performance Boost?Olympian Haley Smith joins Coach Jonathan to break down how to tell if your training is actually working—from mood and sleep to power trends, fueling, and race execution. Using Haley’s season (Cape Epic, Migration, SBT GRVL) as a case study, we cover a practical year-in-review framework, RED-S/low energy availability lessons, and the mindset tools (journaling, debriefs, “24-hour rule”) that keep progress moving. Perfect for your end-of-season audit.// RESOURCES MENTIONED- Haley’s Instagram: https://www.instagram.com/haleyhuntersmith - Thorne Probiotics: https://thefeed.com/en-ca/products/thorne-florasport-20b?variant=14915407773759&queryID=8cefc7fa3eacefa7830f7b7a36475677&fbclid=PAVERFWANBQbhleHRuA2FlbQIxMAABp6Co4Op1BuTlWKJ0eOeM49LEG8QyXnd-0Ko9USIjo0npfCmubxZ9192y3x7p_aem_IMddcOiMPevprfa1nxxvyQ - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- 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
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub// SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(0:00:00) Welcome!(0:07:21) How Zach Calton won Crusher in the Tushar(0:11:12) Polarized Training for Racing(0:22:04) How Individual is Training Volume?(0:25:41) What a Pro Thinks Amateurs Misunderstand About TSS(0:32:59) Should Every Cyclist Train Their Sprint?(0:46:41) 3 Biggest Mistakes in Cycling(1:01:58) Leadville Power File ComparisonIn this episode of the Ask a Cycling Coach Podcast, Zach Calton joins to break down the training mistakes that can actually make cyclists slower. Zach shares the highs and lows of his season—bouncing back from illness, crashes, and overtraining at Cape Epic and Unbound to winning Crusher in the Tushar and Park City Point to Point. The discussion dives into polarized training, how pros think amateurs misunderstand TSS, and how important it is to manage training load, pacing, and mental resilience. Coach Jonathan and Zach also cover whether every cyclist should train their sprint, the three biggest mistakes athletes make with their cycling, plus a power file comparison from Leadville that shows how pacing and efficiency trump raw watts. It’s a deep look at practical lessons for anyone aiming to train smarter, race better, and avoid the pitfalls that hold riders back.// RESOURCES MENTIONED- Zach’s Instagram: https://www.instagram.com/zachcalton - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- 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
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(0:02:07) Rapid Fire Questions(0:08:57) From The Ground Up Project(0:12:42) How Pro Athletes Balance Content and Racing(0:16:00) How To Win Races As a Marked Rider(0:29:15) Why Don’t World Tour Cyclists Dominate Gravel?(0:51:29) Signs a Breakaway Will Stick(1:14:23) How Alexey Built His Bike Handling Skills// RESOURCES MENTIONED- Alexey's Instagram: https://www.instagram.com/alexeyvermeulen- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- 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
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(00:00) Welcome & Why Indoor Training Matters (01:02) Listener Questions on Indoor Training (01:20) Reason 1: Consistency (01:36) Reason 2: Convenience (02:34) Reason 3: Fewer Interruptions (03:44) Reason 4: Time Efficiency (04:05) Reason 5: Aerobic Base Building (05:00) Tips to Maximize Indoor Training (06:30) Common Pitfalls IndoorsThis episode dives into why indoor training is such a powerful driver of fitness gains and how cyclists can use it to get faster. Coach Jonathan explains the key reasons indoor workouts boost FTP; from consistency and convenience to fewer interruptions, greater time efficiency, and better aerobic base building. He also answers listener questions about training indoors, shares practical tips to maximize your sessions, and highlights common pitfalls to avoid. Whether you’re new to indoor training or a seasoned rider, this short solo episode offers clear takeaways to help you stay consistent and see real progress.// RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub- Lasko Performance Series Fan: https://a.co/d/3zuX1RJ- Vornado Fly Max Fan: https://a.co/d/5tJubeP- DC Rainmaker's Website: https://www.dcrainmaker.com// 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
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(00:00) Welcome!(12:14) Should bigger riders focus on FTP or weight?(18:29) Matt Beer’s crazy story about how he get into cycling(42:29) Race Tactics For Larger Riders(53:45) Should big riders be punchy or steady?Pro rider Matt Beers joins the Ask a Cycling Coach Podcast to share what it’s like racing as a big, high-FTP athlete. He and Coach Jonathan cover his season’s highs and lows, the challenges of gravel’s “no teammates” rule, and strategies for maximizing power and FTP gains through threshold work, low-cadence training, and smart fueling. Matt also answers listener questions on weight vs. power, tactics for bigger riders, and why consistency is the ultimate performance hack.// RESOURCES MENTIONED- Matt’s Instagram: https://www.instagram.com/mattbeers55 - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- 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
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // 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!(00:00:18) Discussing Weight Loss for Cyclists(00:00:44) Trigger Warnings and Responsible Guidance(00:01:52) Listener Questions: Brandon's Dilemma(00:03:45) Listener Questions: Ryan's Frustration(00:06:22) Understanding Cholesterol and Carbohydrates(00:25:38) Complexities of Weight Loss(00:37:17) Personal Experience with Lifestyle Changes(00:37:55) Setting Realistic Athletic Goals(00:40:15) Sustainable Weight Management for Athletes(00:45:14) Importance of Protein and Fat in Diet(00:48:48) Carbohydrate Management for Performance(00:52:46) Tracking and Adjusting Nutritional Intake(01:01:37) Seeking Professional Help for NutritionIn this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan Lee and Dr. Kyle Pfaffenbach delve into safe and effective weight loss strategies for cyclists. They discuss the complexities of weight management, the importance of sustainable lifestyle changes, and how to avoid triggering unhealthy behaviors. They also answer listener questions, offering insights into carbohydrate intake, genetics, cholesterol, and how to balance nutrition with training to achieve optimal performance. Learn practical tips and responsible guidance for managing your weight as an athlete.// RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- 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
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // 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!(00:00:47 Hannah Otto's Leadville Experience(00:02:14) Leadville Race Strategy and Preparation Insights(00:04:31) Leadville Equipment and Nutrition Choices(00:07:12) Leadville Race Dynamics and Challenges(00:25:27) Listener Questions and Bike Computer Setup(00:37:26) Understanding Power Data and Performance(00:38:51) Listener Question on Pacing for Gravel Worlds(00:46:54) Listener Question on Stage Racing Tips(01:03:51) Hannah's White Rim FKT ExperienceIn this episode, Hannah Otto joins us to share her insights on preparing for big rides, including her experiences at Leadville and her recent FKT on the White Rim. We delve into Hannah's impressive performance, the strategies for pacing and recovery in stage races like the Breck Epic, and tips for tackling relentless terrain at Gravel Worlds. Plus, Hannah sheds light on her specialized training and equipment choices for endurance mountain biking. Tune in to get inspired and learn valuable tips from one of the best in the sport!// RESOURCES MENTIONED- Hannah's White Rim FKT Video: https://www.competitivecyclist.com/campaign/hannah-otto-white-rim-fkt - Hannah’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- 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
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Liam Nish
I appreciate his drive and commitment to win and be the best. He worked really hard for long time to get where his is Don't like that he blames everyone for not getting onto a team, he should have taken some responsibility and accept that maybe he's not as good as he thinks he is. A lot of jobs are difficult to get into unless you have a friend or family member in it already Around 1:38:00 critical of capitalism. It is a privilege to do sports. It requires disposal income and time. Not everyone has both of those. What claims as racism could actually be just a difference of wealth and company goals Then, at 1:43:00 he asks a company for $100,000. bashes companies for wanting to make money then asks for that. Of course they settled for a smaller amount 1:47:00 racism is definitely a tool for greed, but I doubt in many companies. Racism is a tool for politicians, look at every single American president going back to the 1700s or candidate, they mention pre-race or anti-race. 1:47:30 "it'
adrian moon
see\see
ID25335083
In my top 3 favourite podcasts:This, Roadman Cycling Podcast and The Cycling Podcast. All very different but all ace. Keep up the good work.
R Burton
holy sh1t can try to stay on topic, what a waste of time. unsubbed.