The Time-Crunched Cyclist Podcast by CTS

• Best Race Day Foods, Drinks, and Fueling Strategies, with Stephanie Howe, PhD (#244)

  OVERVIEWStephanie Howe, PhD is back for Part 2 of the sports nutrition podcasts she recorded with Coach Adam Pulford. An elite ultramarathon runner who won Western States, CTS Coach, and the provider for CTS Nutrition Coaching services, Stephanie works with cyclists, runners, triathletes, and more. In Episode 244 of "The Time-Crunched Cyclist Podcast", Stephanie and Coach Adam Pulford lay out evidence-based, practical sports nutrition recommendations for race day, including a checklist for planning your raceday nutrition, how to adapt your plan when things go wrong, how to come back from a bad stomach, and more. TOPICS COVEREDCreating a race day eating and drinking planPlanning ahead with aid stations, feed zones, drop bags, etc.How 'palate fatigue' stops athletes from consuming more food.How to come back from an upset stomach during a raceHow much sodium do you really need?ASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCEShttps://stephaniemariehowe.com/about/https://trainright.com/nutrition/HOSTAdam 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.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

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• What To Eat and Drink To Fuel Your Best Training Days, with Stephanie Howe, PhD (#243)

  OVERVIEWStephanie Howe, PhD is our go-to source for no-nonsense, evidence-based nutrition guidance. She doesn't abide fads or pseudoscience and has no allegiances to sports nutrition or supplement companies. An elite ultramarathon runner who won Western States, CTS Coach, and the provider for CTS Nutrition Coaching services, Stephanie works with cyclists, runners, triathletes, and more. In Episode 243 of "The Time-Crunched Cyclist Podcast", Stephanie and Coach Adam Pulford discuss the fundamentals of sports nutrition for training, misconceptions about eating sugar, how the recent "max carbohydrate" trends apply to Time-Crunched Athletes, and more.TOPICS COVEREDWhy athletes shouldn't be afraid of consuming sugar during exerciseIngredients to look for in sports nutrition productsAdjusting calorie/carbohydrate intake by exercise intensityNutrition for endurance days vs. interval/competition daysGut training: what it is, why it's good, how to do itWhat to eat in the 24 hours before important training/competitionHydration recommendations for training/competitionWhy you should carry both water and sport drinkASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCEShttps://stephaniemariehowe.com/about/https://trainright.com/nutrition/HOSTAdam 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.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

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• DATA MINING TO MANAGE FATIGUE AND SUPERCHARGE TRAINING (#242)

  OVERVIEWHow much fatigue can an athlete accumulate without hurting recovery and hindering progress? That's the million dollar question for all coaches and athletes because it reveals how much training you can do in a given time, what type of workouts to use, and even what goals are within your reach. Coach Adam Pulford delves into the software tools he uses to analyze athlete data, monitor fatigue, assess an athlete's capacity for future training, and much more. Listen to Episode 242 of "The Time-Crunched Cyclist Podcast" and learn to leverage your training data to supercharge your training and results. TOPICS COVEREDWhat training metrics represent fatigue?Defining training stress score (TSS)Acute vs. chronic training loadHow stress (fatigue) is balanced by rest (recovery)Why "ramp rates" matter and how to use them to plan trainingASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESWhy Ramp Rate is an Important Training Metric | TrainingPeaksA Coach's Guide to ATL, CTL & TSBFatigue (ATL) – TrainingPeaks Help CenterWhat are CTL, ATL, TSB & TSS? Why Do They Matter?Core TrainingPeaks Metrics Explained: Fitness, Form, FatigueThe Foster Score: A Simple Yet Effective Way to Measure Training Load in Endurance Sports - LudumHOSTAdam 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.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

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• Which "Zone 2"? Comparing 7-Zone and 3-Zone Training Systems

  OVERVIEWSo many athletes are focused on training in Zone 2, but they don't realize "Zone 2" means different things depending on which training system you use. There is a 3-Zone system, a 5-Zone system, a 7-Zone system, and even more! Two of the most popular are 3-Zones, championed by researcher Dr. Stephen Seiler, and a 7-Zone system used by CTS and many other coaching groups. In Episode 241 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford answers a listener question about how an athlete can compare or use more than one training zone methodology, and what "Zone 2" means in a 3-Zone system compared to a 7-Zone system.TOPICS COVEREDWhy training zones were created7-Zone system compared to a 3-Zone systemUsing aerobic decoupling to evaluate aerobic conditioningPractical advice for athletes trying to use training zonesASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESComplete Guide to Polarized Training with Dr. Stephen SeilerZones Calculator Overview – TrainingPeaks Help CenterCalculator Compare: https://docs.google.com/spreadsheets/d/1aptCiqhjm6Fn7vG6P50AX54pW1P7XdVWx-lCARzNA5U/edit?gid=965771708#gid=965771708Episode #170 “Leveraging Lab and Field Testing to Create a Bigger Aerobic Engine” https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000634902218Aerobic Decoupling: https://help.trainingpeaks.com/hc/en-us/articles/204071724-Aerobic-Decoupling-Pw-Hr-and-Pa-HR-and-Efficiency-Factor-EFAre You Fit? All About Aerobic Endurance and DecouplingEpisode #169 Metabolic Testing:https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000634127336Tim Cusick:https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000468063825HOSTAdam 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.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter:

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• The Best Mountain Bike for Leadville Trail 100 for "Regular Racers", First Timers, and Fast Finishers (#240)

  OverviewWe love checking out what the pros are riding, but "normal" riders aiming to finish the Leadville 100 MTB in under 9 hours or under 12 hours have different needs on race day. Ten-time LT100 finisher, coach, and author Jim Rutberg talks with 3-time finisher Adam Pulford about the best bikes, equipment choices for the 2000+ riders behind the race leaders. And, since they're both coaches, they throw in a bunch of training, nutrition, and race strategy tips as well.Key topics in this episode:Challenges of Leadville 100 courseIs Leadville a drop-bar bike course?Best Bike Setup for Leadville 100How much suspension do you need?Bottles or hydration pack?What about a hardtail MTB?Wheels and Tires for Leadville 100Crank length for mountain bikingMTB, Gravel, or Road shoes and pedals?Training and Nutrition tips for Leadville 100LINKS5 Race Bikes from the 2022 Leadville 100 - PinkbikeTech Week – Bike & Tire Guide for the Stages Cycling Leadville Trail 100 MTBRoundup: The mountain bikes of Leadville - VeloXC vs Trail Bike Geo: Trail vs cross-country mountain bikes: Which is right for you? | BikeRadarASK A QUESTION FOR A FUTURE PODCASTGuestJim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at [email protected] or @rutty_rides on Instagram.HostAdam Pulford has been a CTS Coach for nearly 20 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

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