The Time-Crunched Cyclist Podcast by CTS

CTS

Coach Adam Pulford delivers actionable training advice and answers your questions in short weekly episodes for time-crunched cyclists looking to improve their cycling performance. The Time-Crunched Cyclist Podcast (formerly The TrainRight Podcast) is brought to you by the team at CTS - the leading endurance coaching company since 2000. Coach Adam pulls from over a decade of coaching experience and the collective knowledge of over 50+ CTS Coaches to help you cut throught the noise of training information and implement proven training strategies that’ll take your performance to the next level. 

  • 33 minutes 38 seconds
    Bike Travel Tips and Tricks with Kerry Werner (#221)

    OVERVIEW: Kerry Werner has been packing, unpacking, and traveling with bicycles for nearly two decades, and now he advises people on traveling with bicycles for BikeFlights. He talks with Coach Adam Pulford about how to pack a bike, whether to ship or fly with your bike, recommended bike cases and boxes (and cases he doesn't recommend), and much more.

    Key topics in this episode:

    • How do people travel with their bikes?
    • Top bike case product recommendations
    • What to look for in a bike case
    • Hard shell vs soft sided cases
    • Bike cases Kerry does not recommend
    • Cardboard bike boxes vs. cases
    • How BikeFlights works
    • International travel with a bicycle

    Guest
    Kerry Werner has been at the top of the US cyclocross and mountain bike racing scene for more than 10 years. He has ridden on multiple World Championships teams for XC MTB and Cyclocross. His palmarès includes: 33 UCI wins, U23 XC MTB National Championship, 3 time Division One Collegiate CX National Championships, and a Pan American CX Championship. When he is not racing or producing his very popular vlog content, Kerry is the Event and Marketing Support Specialist for BikeFlights.

    Links

    Host
    Adam Pulford has been a CTS Coach for more 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 platform

    GET FREE TRAINING CONTENT

    Join our weekly newsletter

    CONNECT WITH CTS

    Website: trainright.com
    Instagram: @cts_trainright
    Twitter: @trainright
    Facebook: @CTSAthlete

    6 November 2024, 11:00 pm
  • 23 minutes 41 seconds
    How Much Zone 2 Is Too Much Or No Longer Productive? (#220)

    OVERVIEW
    Overview: Zone 2 training is all the rage, but there's a point at which more Zone 2 or exclusively training at low intensity is no longer productive. Time-Crunched Cyclists reach this point sooner than time-rich athletes because you don't have the training volume to continue creating a training stimulus. Coach Adam Pulford shares his solutions for developing aerobic fitness using a mixed-intensity training method for Time-Crunched Cyclists.

    TOPICS COVERED

    • When is it appropriate to do mostly Zone 2 training?
    • Why NOT to do just Zone 2 training
    • Progression at Zone 2
    • Aerobic decoupling
    • How to increase Zone 2 power output
    • Indoor vs outdoor for Zone 2 rides

    ASK A QUESTION FOR A FUTURE PODCAST

    HOST
    Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

    Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

    GET FREE TRAINING CONTENT

    Join our weekly newsletter

    CONNECT WITH CTS

    Website: trainright.com
    Instagram: @cts_trainright
    Twitter: @trainright
    Facebook: @CTSAthlete

    30 October 2024, 11:00 am
  • 37 minutes 34 seconds
    Instructions for Boosting Cycling Performance with Sodium Bicarbonate (#219)

    OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD is back to discuss exactly how sodium bicarbonate can improve cycling performance, how much to consume, when to take it, and what workouts or races it works best for. Coach Adam Pulford and Kristen also discuss new research showing that using sodium bicarbonate during an 8-week training program improves training adaptations.

    Key topics in this episode:

    • What sodium bicarbonate does in the body
    • What's the problem with sodium bicarbonate?
    • What athlete types benefit from sodium bicarbonate?
    • Is sodium bicarbonate safe?
    • How much sodium bicarbonate should you take?
    • Multi-day loading with sodium bicarbonate
    • Sodium bicarbonate in long-term training plan

    Guest
    Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD) and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.

    Links

    References:

    Host
    Adam Pulford has been a CTS Coach for more 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 platform

    GET FREE TRAINING CONTENT

    Join our weekly newsletter

    CONNECT WITH CTS

    Website: trainright.com
    Instagram: @cts_trainright
    Twitter: @trainright
    Facebook: @CTSAthlete

    23 October 2024, 11:00 am
  • 21 minutes 37 seconds
    16-Week Cycling Training Program for Sustained and Punchy Power (#218)

    OVERVIEW
    Overview: Let's say you have cycling event coming up that requires both steady, sustained power and short, punchy accelerations or climbs? How do you train to optimize both? Coach Adam Pulford describes the structure of a 16-week training plan he would use for this scenario.

    TOPICS COVERED

    • Demands of training for long efforts vs. short efforts
    • Training blocks to use across a 16-week program
    • Workout details and weekly training structure
    • Peak phase training with an effective taper

    ASK A QUESTION FOR A FUTURE PODCAST

    HOST
    Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

    Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

    GET FREE TRAINING CONTENT

    Join our weekly newsletter

    CONNECT WITH CTS

    Website: trainright.com
    Instagram: @cts_trainright
    Twitter: @trainright
    Facebook: @CTSAthlete

    16 October 2024, 11:00 am
  • 44 minutes 19 seconds
    Caroline Mani on Triumphs, Tragedies, and Lessons from a Life in Cycling (#217)

    Cycling champion Caroline Manning joins us for an inspiring conversation about her journey from teenage cyclocross star to an incredible professional career marked by five French National Championships and a silver medal at World Championships. Caroline opens up about the personal battles she faced during her peak years, including the trials of an abusive marriage, and how she managed to leverage these challenges into a competitive edge, and the personal and professional prices she paid later.

    Host Adam Pulford and Caroline discuss the burnout and pressure of maintaining high performance, compounded by age's inevitable effects on drive and passion. As she shifts focus from racing victories to personal growth and coaching, Caroline shares invaluable insights on longevity in sports. The concept of chronic adaptation allows seasoned athletes to maintain their edge with reduced training loads, emphasizing the power of consistency and self-awareness in training preferences. Caroline highlights the need for moderation, challenging the “all or nothing” mentality that often leads to burnout. Her story is a beacon for those seeking to redefine success and find fulfillment as we mature in sport.

    Key topics in this episode:

    • Caroline's early progression to elite cycling
    • Pros and cons of fueling athletic performance with personal pain
    • Redefining the role of training and competition in life
    • Redefining what "success" looks like 

    Guest
    Caroline Mani began competing at age 6, started as a competitive cyclist at 15, and has been racing every since. She won the French Cyclocross National Championships five times and earned a silver medal at the 2016 UCI Cyclocross World Championships. After a period of personal and professional hardship, Caroline rediscovered her joy for competition, cycling, and coaching and she is now a CTS Cycling Coach, manager of the Groove Offroad Racing Team, and founder of the race support company Velomafia. 

    Links

    • Caroline's Socials
    • IG: https://www.instagram.com/carolinemani1987/
    • X: https://x.com/carolinemani
    • FB: https://www.facebook.com/profile.php?id=100084694856253

    • Resources:
    • Groove Auto: https://www.grooveauto.com/
    • VeloMafia: https://www.instagram.com/velomafiallc/
    • CTS: https://trainright.com/coaches/caroline-mani/

    Host
    Adam Pulford has been a CTS Coach for more 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 platform

    GET FREE TRAINING CONTENT

    Join our weekly newsletter

    CONNECT WITH CTS

    Website: trainright.com
    Instagram: @cts_trainright
    Twitter: @trainright
    Facebook: @CTSAthlete

    9 October 2024, 11:00 am
  • 47 minutes 16 seconds
    Fueling Tips for Busy Cyclists from Sports Dietitian Kristen Arnold (#216)

    OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD works with busy amateur and elite athletes who sometimes struggle to optimally fuel for performance and recovery. In this episode, Kristen and Coach Adam Pulford break down practical, easy, quick, and effective tips and tricks you can use to fuel and perform at your best.

    Key topics in this episode:

    • Fueling for early morning training
    • Fueling for longer rides
    • Fueling morning workouts without pre-workout meal
    • Fueling for people who don't like breakfast
    • Timing of fluid intake for hydration and fueling
    • The post ride meals
    • Tips for daily nutrition intake 
    • Food delivery service tips

    Guest
    Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.

    Links

    Host
    Adam Pulford has been a CTS Coach for more 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 platform

    GET FREE TRAINING CONTENT

    Join our weekly newsletter

    CONNECT WITH CTS

    Website: trainright.com
    Instagram: @cts_trainright
    Twitter: @trainright
    Facebook: @CTSAthlete

    2 October 2024, 11:00 am
  • 31 minutes 38 seconds
    Should Athletes Use Heat Acclimatization Strategies Year Round? (EP215)

    OVERVIEW: In the second of two podcast episodes, Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center, about specific heat acclimatization protocols athletes can use without complicated equipment. They also discuss whether heat acclimatization protocols can or should be used year round to improve training and racing performances.

    TOPICS

    • Why and How to increase plasma volume
    • Native Heat protocol
    • Sauna protocol
    • Hot bath/hot tub protocol
    • Should you use heat acclimatization year round?

    LINKS

    Lindsay’s Socials:

    Heat Training Resources:

    ASK A QUESTION FOR A FUTURE PODCAST

    GUEST
    Lindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists.

    HOST
    Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

    Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

    GET FREE TRAINING CONTENT

    Join our weekly newsletter

    CONNECT WITH CTS

    Website: trainright.com
    Instagram: @cts_trainright
    Twitter: @trainright
    Facebook: @CTSAthlete

    25 September 2024, 10:00 am
  • 35 minutes 8 seconds
    Unlocking Peak Performance: Heat Training Science with Lindsay Golich (EP #214)

    Can heat training be the secret weapon in unlocking peak athletic performance? Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center. Lindsay reveals the preparations undertaken by Team USA for the Paris Olympics, detailing how they managed heat stress in extreme conditions. From sustainable designs in the Olympic Village to using core temperature pills for gathering data, learn how innovations help athletes excel on the world stage.

    For everyday athletes, Lindsay and Adam discuss practical aspects of heat training, how athletes should balance heat exposure with other training priorities, how long it takes to acclimate to the heat, and when to start your heat training prior to important events. 

    LINKS

    Lindsay’s Socials:

    Heat Training Resources:

    ASK A QUESTION FOR A FUTURE PODCAST

    GUEST
    Lindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists.

    HOST
    Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

    Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

    GET FREE TRAINING CONTENT

    Join our weekly newsletter

    CONNECT WITH CTS

    Website: trainright.com
    Instagram: @cts_trainright
    Twitter: @trainright
    Facebook: @CTSAthlete

    18 September 2024, 4:00 pm
  • 51 minutes 22 seconds
    Episode 213: The Time-Crunched Cyclist's Guide to Cyclocross, with Chris Merriam

    OVERVIEW
    Overview: 'Cross is coming! Coach Adam Pulford talks with Chris Merriam, Team Manager of CXD Trek Bikes, about all things cyclocross, from mistakes 'crossers make to equipment recommendations, key workouts, and race day strategies.

    TOPICS COVERED

    • Common pre-season training mistakes 
    • Skill and technique mistakes in training
    • What to look for in a cyclocross training group
    • Work/life balance with cyclocross racing
    • Mistakes in equipment selection
    • Race day strategies
    • Cyclocross-specific interval training

    ASK A QUESTION FOR A FUTURE PODCAST

    LINKS
    Social media:
    CXD IG: https://www.instagram.com/cxdtrekbikes/
    CXHairs IG = https://www.instagram.com/cxhairs/

    Resources:
    CXHairs Bulletin on Substack: https://cxhairs.substack.com/
    DCCX: https://www.facebook.com/profile.php?id=100057314694024 

    HOST
    Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

    Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

    GET FREE TRAINING CONTENT

    Join our weekly newsletter

    CONNECT WITH CTS

    Website: trainright.com
    Instagram: @cts_trainright
    Twitter: @trainright
    Facebook: @CTSAthlete

    11 September 2024, 11:00 am
  • 26 minutes 39 seconds
    Episode 212 - Which is Best: SweetSpot vs. Polarized Training for Cyclists?

    OVERVIEW
    Overview: The sports science debate between training methodologies seems to pit Polarized training (e.g., hard days hard, easy days easy) against Tempo/Sweetspot training (e.g., high aerobic training, often derided as "the middle ground"). For real athletes, all intensities matter and how you use them depends on your available time and your goals. Here's how to figure it out.

    TOPICS COVERED

    • Polarized vs. SweetSpot definitions
    • SweetSpot pros and cons
    • Polarized training pros and cons
    • Practical recommendations for Time-Crunched Cyclists

    ASK A QUESTION FOR A FUTURE PODCAST

    LINKS

    HOST
    Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

    Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

    GET FREE TRAINING CONTENT

    Join our weekly newsletter

    CONNECT WITH CTS

    Website: trainright.com
    Instagram: @cts_trainright
    Twitter: @trainright
    Facebook: @CTSAthlete

    4 September 2024, 11:00 am
  • 27 minutes 34 seconds
    Episode 211: Optimizing Recovery After Big Goal Events

    OVERVIEW
    Overview: Big goal events take a lot of you, both physically and mentally. A couple days off won't cut it. Here's how to structure an effective post-goal event recovery.

    TOPICS COVERED

    • How to start post-event recovery
    • Week 2 of post-event recovery
    • Week 3 of post-event recovery
    • How you know you're ready again
    • Question 2: Key Metrics to Track for Training?
    • 3 broad areas to focus on
    • Specific metrics to track

    ASK A QUESTION FOR A FUTURE PODCAST

    HOST
    Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

    Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

    GET FREE TRAINING CONTENT

    Join our weekly newsletter

    CONNECT WITH CTS

    Website: trainright.com
    Instagram: @cts_trainright
    Twitter: @trainright
    Facebook: @CTSAthlete

    28 August 2024, 8:00 pm
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