Ask a Cycling Coach Podcast - Presented by TrainerRoad

🚀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/spotify2⁠
Google Podcasts: ⁠https://trainerroad.cc/google⁠

// TOPICS COVERED
(00:00:00) Welcome & Why Recovery Between Hard Workouts Matters More Than You Think
(00:02:00) How Training Timing and Recovery Windows Affect Performance
(00:06:25) Listener Question: Why Am I Struggling With Body Composition Despite Training?
(00:07:55) The Biggest Reason Athletes Don’t See Nutrition Results: Inconsistency
(00:11:40) When Underfueling and Hormonal Stress Stall Fat Loss
(00:13:20) Why Daily Weight Fluctuations Can Derail Progress
(00:15:30) Practical Nutrition Habits That Actually Work Long-Term
(00:17:10) Building “Minimal Effort” Meals for Busy Training Weeks
(00:20:55) How Meal Prep and Portion Awareness Prevent Missed Fueling
(00:23:05) Managing Hidden Calories From Oils, Fats, and Cooking Methods
(00:27:55) Fueling Workouts to Control Hunger and Improve Body Composition
(00:31:10) Why Carbs During Training Improve Both Performance and Recovery
(00:36:30) How to Support Friends Working on Nutrition and Weight Goals
(00:44:05) The High-Carb Fueling Debate: Is 90–120g per Hour Safe?
(00:49:00) Individual Carb Tolerance and Why Fueling Isn’t One-Size-Fits-All
(00:57:20) Jonathan’s Leadville Weight, Power, and Nutrition Strategy Breakdown
(01:08:45) Making Nutrition Sustainable Without Perfect Meal Prep
(01:18:10) Setting Calories, Protein, and Macros Without Chronic Hunger
(01:24:35) Final Takeaways: Performance First, Weight Follows

In this episode, Alex Larsen and Coach Jonathan focus on fueling, recovery, and consistency as the real drivers of endurance performance and body composition. They explain why underfueling, poor carbohydrate intake, and not allowing enough recovery time leave athletes feeling flat, and how high-carb fueling, smarter meal planning, and simple, repeatable nutrition habits improve workout quality and long-term progress. The discussion covers weight management without obsession, scale fluctuations, busy-athlete nutrition strategies, and how to fuel training and racing properly so workouts feel sustainable, productive, and repeatable. At the end they go over Jonathan’s Leadville plan and what he’ll need to do from a nutrition front to make his goal of 7hrs.

// RESOURCES MENTIONED
- Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition 
- Alex’s Nutrition Coaching Services: 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 

// 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/spotify2⁠
Google Podcasts: ⁠https://trainerroad.cc/google⁠

// TOPICS COVERED
(00:00:00) Welcome & Hannah Otto Joins the Podcast
(00:01:30) Why My FTP Dropped — And Why That’s Not a Bad Thing
(00:04:03) Listener Question: Are 20-Minute Threshold Intervals Still the Gold Standard?
(00:07:47) What FTP Is Actually For (And What It Isn’t)
(00:12:24) Why Different FTP Tests Give Different Numbers
(00:18:10) Why FTP Is a Poor Predictor of Race Performance
(00:23:07) Training for Unbound vs. Training to Win Races
(00:25:28) Listener Question: Core Training Principles After Your First Big Fitness Gains
(00:28:02) Train Your Weaknesses, Race Your Strengths
(00:36:34) Consistency Matters More Than Training Hard
(00:42:52) Listener Question: Drop Bars at Leadville — Faster or Safer?
(00:46:04) Why Drop Bars Reduce Handling (Even for the Best Riders)
(00:53:44) Will Aero Trends Actually Change Gravel Racing?
(01:03:47) Listener Question: Best Mountain Bike Technique for Trail Speed
(01:06:11) Loose Hips, Strong Arms, and Outside Foot Pressure Explained
(01:14:36) Final Thoughts: Enjoying Training and Long-Term Progress
(30:12) Nutrition and Hydration Plans for Endurance Events

In this episode, Coach Jonathan sits down with pro cyclist Hannah Otto to dig into how pros do Threshold training, what FTP really represents, why a lower FTP number can actually lead to better training, and how using a truly functional anchor improves long-term progress. They explore threshold training, progressive overload, and why starting with shorter, achievable intervals often produces better results than forcing long, maximal efforts too early. Hannah shares perspective from years at the elite level on training for the demands of your events, developing weaknesses in training while racing strengths, and why patience, consistency, and enjoyment matter more than chasing perfect numbers. The conversation also covers real-world racing considerations, evolving equipment trends and safety in gravel racing, and practical technique cues for riding with more control and confidence — reinforcing that the goal of training isn’t a single metric, but sustainable fitness and performance you can rely on.

// 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

Learn more about TrainerRoad AI: ⁠https://www.trainerroad.com/blog/introducing-trainerroad-ai/⁠Learn more about the updated AI FTP Detection: ⁠https://www.trainerroad.com/blog/why-is-ai-ftp-detecting-an-ftp-change/⁠// 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! TrainerRoad AI Q&A with Nate Pearson
(00:00:54) How is TrainerRoad actually using AI (and what it’s not doing)
(00:05:26) Why TrainerRoad uses custom AI instead of ChatGPT-style models
(00:10:11) How TrainerRoad AI really uses FTP (and why FTP is “functional”)
(00:13:08) The biggest misconceptions about FTP testing and accuracy
(00:22:31) Why TrainerRoad AI doesn’t rely on FTP or progression levels internally
(00:28:52) Why your FTP might go down with AI Detection (and why that’s OK)
(00:36:55) Why more training doesn’t always make you faster
(00:42:19) Why your predicted FTP can change suddenly after a workout
(00:50:47) How to use progression levels and workout levels with AI training
(00:56:24) Do post-workout surveys still matter with TrainerRoad AI?
(01:01:26) Can TrainerRoad tell if you barely survived a workout?
(01:03:28) Why your workouts keep changing on the calendar
(01:08:12) What AI Predicted Difficulty and failure percentage actually mean
(01:16:30) How long it takes TrainerRoad AI to feel dialed in
(01:18:43) What yellow and red days mean (and when to ignore them)
(01:20:50) How to use workout alternates with TrainerRoad AI
(01:21:10) What to do if you miss workouts or get sickCoach Jonathan sits down with CEO Nate Pearson to answer the biggest questions athletes have about TrainerRoad AI, pulling back the curtain on how it actually works and what it means for your training. They explain why TrainerRoad’s AI isn’t a chatbot or large language model, but a purpose-built system trained on tens of millions of workouts and rides to predict the right workout for the right day, with guardrails that avoid “AI slop.” The conversation dives deep into FTP—why the AI doesn’t truly use FTP the way athletes think, why FTP can go down without fitness going down, and how precision and consistency matter more than chasing a number. They also cover progression levels, post-workout surveys, predicted difficulty, yellow and red days, missed workouts, illness, and why plans change dynamically as you train. Throughout, the focus stays on what matters most: progressive overload, recovery, and building fitness you can actually use, with practical advice to help athletes trust the system, train smarter, and keep getting faster over time.// 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://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

Learn more about TrainerRoad AI: https://www.trainerroad.com/blog/introducing-trainerroad-ai/

Learn more about the updated AI FTP Detection: https://www.trainerroad.com/blog/why-is-ai-ftp-detecting-an-ftp-change/

// 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 & Why TrainerRoad AI Is a Major Update
(00:02:00) How TrainerRoad AI Has Evolved Over Time
(00:04:00) Why TrainerRoad AI Isn’t Just a Chatbot or LLM
(00:06:30) How TrainerRoad AI Simulates and Selects Workouts
(00:10:30) How TrainerRoad AI Replaces Static Training Plans
(00:15:00) How TrainerRoad AI Reduces Failed Workouts and Burnout
(00:20:40) How TrainerRoad AI Adjusts for Fatigue and Big Rides
(00:32:00) Why Most AI Training Tools Don’t Validate Workouts
(00:36:10) TrainerRoad AI Training Forecasts and Simulations
(00:49:40) TrainerRoad AI Workout Alternatives Explained
(01:03:20) Why Long Rides Can Undermine Progress
(01:17:20) Conservative vs Aggressive Training in TrainerRoad AI
(01:37:30) How TrainerRoad AI Changes How Athletes Get Faster

In this episode, Nate and Coach Jonathan explain all the details behind TrainerRoad AI, the biggest evolution yet in TrainerRoad’s training system, walking through how the new AI-driven approach goes far beyond static plans to dynamically simulate, predict, and personalize every workout on your calendar. They explain how years of performance data, workout feedback, power and heart rate, and progression history now power a system that actively chooses the right workout for the day, reduces burnout, cuts down workouts that are too hard or too easy, and helps athletes recover faster from missed sessions or failures. The conversation dives into how simulations work behind the scenes, why long rides and “hidden fatigue” can quietly sabotage progress, and how features like AI Predicted Difficulty, AI Training Simulation, Dynamic Duration, and Training Approach sliders give athletes confidence that every session is worth their time. The result is training that feels consistently “just right,” adapts to real life, and helps athletes get faster with less wasted effort and fewer mistakes along the way.

// 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://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/spotify2⁠
Google Podcasts: ⁠https://trainerroad.cc/google⁠

// TOPICS COVERED
(00:00) Welcome!
(02:46) Research Insights on Breath Training
(06:00) Implications for Cyclists
(08:49) Training for Leadville: Sub Nine Strategy
(12:03) Key Components for Successful Training
(14:51) Managing Fatigue for Stage Races
(19:54) Returning to Fitness Post-Transplant
(26:02) Positioning Strategies for New Racers
(30:12) Nutrition and Hydration Plans for Endurance Events

In this episode of the podcast, Coach Jonathan Lee discusses the effectiveness of respiratory muscle training for cyclists, exploring recent research and its implications for performance. He addresses various listener questions, including strategies for training for the Leadville race, managing fatigue during stage races, and returning to fitness after a medical procedure. The conversation emphasizes the importance of personalized training plans, nutrition, hydration, and recovery strategies for optimal performance.

// RESOURCES MENTIONED
- Effects of Respiratory Muscle Training on Performance in Athletes: A Systematic Review With Meta-Analyses, Bahareh, et al., 2013 ( https://journals.lww.com/nsca-jscr/toc/2013/06000 )
- 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