Ask a Cycling Coach Podcast - Presented by TrainerRoad

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com   // SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED (00:00:00) Welcome! (00:00:11) Understanding FTP and w/kg (00:02:02) Why a High FTP Makes EVERYTHING Easier (00:05:53) What is FTP and How Do You Test It? (00:15:20) The Best Workouts and Training Plans to Raise FTP (00:21:05) Why You Need to Balance Training and Recovery (00:25:29) Consistency and Long-Term Gains (00:43:13) Analyzing Training Patterns and Fatigue (00:45:04) Adjusting Training Plans for Optimal Performance (00:46:14) The Importance of Consistency and Patience (00:47:29) FTP Improvements and Training Adjustments (00:55:56) Racing Strategies for Higher FTP (01:01:25) The Role of Team Dynamics in Racing (01:14:02) Sprint Tactics and Power Management In this episode of the 'Ask a Cycling Coach Podcast' presented by TrainerRoad, hosts Jonathan Lee, Hannah Otto, and CEO Nate Pearson dive deep into the concept of Functional Threshold Power (FTP) and share expert strategies to increase your FTP. They address listener questions about the best training plan for raising watts per kilogram (W/kg) and cover essential training principles like volume vs. intensity and time under tension. The discussion also highlights the importance of consistency, training balance, and race tactics using a high FTP, with practical advice for road and crit racing. Join the discussion and learn effective strategies to improve your cycling performance and achieve your training goals! // RESOURCES MENTIONED - Race Analysis YouTube Videos: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD  - Hannah’s Instagram: https://www.instagram.com/thehannahotto  // 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 - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea  - 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/spotify2  Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED (00:00:00) Welcome! (00:00:32) Returning to Training After Burnout (00:03:14) How Hannah Managed Burnout in 2024 (00:07:14) The Importance of Rest and Recovery (00:18:39) Fueling and Nutrition for High Training Loads (00:41:10) How High Can Your FTP Get? (00:46:19) How Does Your FTP Rank Compared to Other Cyclists (00:49:33) Triathlon Training Tips (00:50:56) Swimming Technique and Training (00:54:17) Coach Jonathan’s Swimming Problems (01:15:13) Training Recommendations for Busy Schedules In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, the focus is on restarting training after an off-season or experiencing burnout. Joined by pro cyclist Hannah Otto, the hosts discuss a listener's question about overcoming mental fatigue and loss of motivation after burnout. They dive into favorite hour-long workouts, managing training load, and the importance of nutrition and rest. They also touch upon the benefits of tracking workouts using TrainerRoad, even if training outdoors. This episode is packed with insights for cyclists of all levels looking to get back into their training routine. // RESOURCES MENTIONED - Hannah’s Instagram: https://www.instagram.com/thehannahotto  // 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 - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea  - 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/spotify2  Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED (00:00) Welcome! (00:11) Overview of the Study (00:57) Study Methodology and Participant Details (06:58) Training Protocols Explained (10:30) Cycling Training Details and Considerations (13:14) TrainerRoad Ad: What it’s like to use TrainerRoad! (15:49) Study Results: Strength vs. Core Training (20:14) Discussion on Strength Training Benefits (23:19) Core Training: Minimal Impact? (29:03) VO2 Max and Body Composition Insights (36:23) Conclusion and Practical Takeaways Join the Ask a Cycling Coach Podcast as they analyze a 2024 study by Sitko and colleagues on how incorporating strength and core training with cycling can significantly boost power output. Hosts Coach Jonathan Lee and Sarah Laverty discuss the distinct impacts of strength training, core training, and just cycling during the off-season. The study involved 36 well-trained cyclists divided into three groups, each following different training protocols over 12 weeks. Key topics include the effects on power profiles, VO2 max, and body composition. Learn how strength training can help you maintain and even improve fitness during base training. // RESOURCES MENTIONED - Influence of Conventional Resistance Training Compared to Core Exercises on Road Cycling Power Output. Sitko, et al., 2024: https://trainerroad.cc/sitko2024  // 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 - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea  - 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/spotify2  Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED (00:00:00) Welcome! (00:00:09) Discussing Kristian Blummenfelt’s crazy habit of vomiting (00:05:30) Physiological Mechanisms Behind Gut Distress (00:13:15) Impact of Heat and Exercise on the Gut (00:20:19) Potential Causes of Kristian’s Gut Issues (00:31:59) When to DNF a Race While Sick (00:34:12) Nutritional Strategies and Challenges (00:37:42) Hyponatremia and Fluid Balance (00:52:14) Probiotics and Gut Health (01:00:18) Practical Advice and Final Thoughts Dr. Kyle Pfaffenbach from Eastern Oregon University discusses nutrition and causes of gut distress for endurance athletes, exemplified by Kristian Blummenfelt’s recent vomiting episode at IRONMAN World Championships in Kona. Kyle covers factors such as intense exercise, heat, blood flow, changes in bike position, and hydration. Additionally, the episode explores strategies to mitigate gastrointestinal issues, including the use of glutamine and probiotics, highlighting the complexity of individual responses to nutrition and exercise conditions. // RESOURCES MENTIONED - Kristian vomiting at Kona: https://www.instagram.com/triathletemag/reel/DBmTiMxSrVd/  // 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 - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea  - 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