TrainerRoad Blog
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Everything you need to be a faster cyclist with topics on Sweet Spot training, nutrition, and more cycling training resources. TrainerRoad Blog is a cycling training system that makes you faster in less time. TrainerRoad is indoor cycling software for PC, Mac and iOS that makes cyclists and triathletes faster.
TrainerRoad Blog
1M ago
Key Takeaways
All Triathlon plans have received updates to standardize their durations, refine their progressions, improve start and end points for run training, make recovery weeks more restful, and improve their periodization.
New Masters Triathlon plans are six weeks long and have a 2:1 load:deload ratio, meaning you get a recovery week every third week.
All non-Masters Triathlon Base, Build, and Specialty plans are now eight weeks long and have a 3:1 load:deload ratio (recovery week every fourth week)
You will be prompted to update your existing training plan after your next recovery week ..read more
TrainerRoad Blog
4M ago
Key Takeaways
Masters Plans are limited to two days of intensity per week.
Each cycling training plan has a Masters Plan version.
All Sundays in all cycling plans are now Endurance workouts instead of Sweet Spot.
Sweet Spot Base has been updated to a 4 week schedule instead of 6, and is now called General Base.
Plan Builder Custom Duration is a new feature that allows you to specify exactly how long you want to train on a specific day of the week, regardless of plan volume.
New training plan updates for cycling plans, including a "Masters" version of each.
Today, we’re launching Masters t ..read more
TrainerRoad Blog
1y ago
Running Key Takeaways
Run activities now automatically sync to your TrainerRoad calendar
Analyze your runs on our Run Details page
Supports runs with power data
Automatic association with planned runs in your calendar
Available on website, mobile, and desktop apps
Runs now automatically upload to TrainerRoad and show up on your calendar!
How it Works
You can now upload and analyze your running activities on TrainerRoad. Simply connect your Strava or Garmin Connect accounts to TrainerRoad and the work is done automatically for you!
Your run activities now show up on your TrainerRoad calend ..read more
TrainerRoad Blog
1y ago
AI FTP Detection Key Takeaways
AI FTP Detection is available for all TrainerRoad subscribers!
38% less likely to overestimate your FTP vs. the 20-Minute Test.
75% less likely to underestimate your FTP vs. the 20-Minute Test.
40% less likely to underestimate your FTP vs. the Ramp Test.
Powered by machine learning, improved through 1,200 iterations.
Validated with over 22,000 athletes over 9 months.
Takes into account indoor and outdoor rides.
No need to do an “all-out” effort.
Today we're making AI FTP Detection available to all TrainerRoad subscribers. AI FTP Detection lets you skip the Ra ..read more
TrainerRoad Blog
2y ago
Ivy and Nate join Coach Jonathan for multiple questions on nutrition that will give you actionable tips for big improvements, as well as discussions on multi-day event pacing, race anxiety, and new possible podcast host events and challenges!
TOPICS COVERED IN THIS EPISODE
0:00 Welcome!
0:09 Intro
5:40 Dropper posts and other innovations in bike racing
21:30 How to manage pre-race anxiety
48:05 How to pace yourself during multi-day rides and stage races
01:12:25 Nate’s Intermission
01:29:01 What challenges/races should the podcast hosts do next?
01:43:20 Practical nutrition tips that delive ..read more
TrainerRoad Blog
2y ago
Bonking is a dreaded experience and occurs when the body becomes functionally depleted of glycogen. This exhaustion of fuel shuts down the body’s ability to exert itself. The term gets thrown around a lot, but if you’ve ever bonked, you know how bad it can be and how hard it is to recover from. So just what is a bonk, why is it a bad thing, and how can you avoid it?
For more information on bonking, check out Ask a Cycling Coach Ep. 261.
Bonking Key Takeaways:
Bonking is caused by a functional depletion of Glycogen
Bonking can cause muscle loss, weaken the immune system, lead to disruptions ..read more
TrainerRoad Blog
2y ago
Amber Pierce and Alex Wild join Coach Jonathan for a guide on how to crush long climbs, sleep’s effect on training adaptations, and whether it matters if you train at a specific time of day with consistency. Tune in and share this episode with your friends!
TOPICS COVERED IN THIS EPISODE
0:00 Welcome!
0:10 Intro
4:35 Does training time consistency matter?
22:27 Pacing marathon MTB and gravel courses like the Tahoe Trail 100
46:43 Rapid Fire Questions
01:10:23 How lack of sleep affects training adaptations
01:33:28 The pro’s guide to crushing long climbs
RESOURCES MENTIONED IN THIS EPISODE ..read more
TrainerRoad Blog
2y ago
It’s often said that experience is the best teacher, and this is particularly true for training. With over 100 million workouts completed during the last ten years, TrainerRoad athletes have gained an incredible amount of experience, so we asked what useful tips they’d learned along the way.
10. Consistency Is Key
By far, the most common bit of advice from experienced athletes is to prioritize consistency, targeting long-term improvement instead of short-term gains.
So what is consistency? Most importantly, it isn’t perfection. Real life is complicated, and sometimes you’re too busy or t ..read more
TrainerRoad Blog
2y ago
Eating the right food at the right time can make all the difference in your training. The best food for cycling isn’t the same for every athlete, though, and will change with the timing, intensity, and duration of your upcoming workout.
How to Find the Best Food for Cycling
When you are a cyclist, fueling is a full-time job. You need nourishment to keep up with the energy demands of cycling, recover between workouts, and adapt to harder training loads. When it comes to fulfilling these needs, there isn’t a singular best meal for every cyclist, though. The best foods for cycling will change ..read more
TrainerRoad Blog
2y ago
Hannah Otto, Coach Chad, Ivy, and Jonathan discuss the point of anaerobic training and how strength training affects it, why different people need to warm up differently and guidance for your next warmup, how to use both indoor and outdoor training to get faster and much more. Tune in now to Episode 355 of the Ask a Cycling Coach Podcast!
TOPICS COVERED IN THIS EPISODE
01:23 What happens to our body during a warmup?
Why do different people need to warm up differently?
14:52 Tips for your next pre-race warm up
53:30 Rapid Fire questions
01:33:30 What is the point of anaerobic exercise?
01:39 ..read more