IN THIS EPISODE Peak Fat Oxidation and FatMax Fax oxidation effect on fatigue resistance Effects of sex and fitness on peak fat oxidation Training with low and high carbohydrate availability Optimizing fat oxidation for Time-Crunched Cyclists Zone 2 training benefits beyond fat oxidation LINKS https://knowledgeiswatt.substack.com/ https://www.instagram.com/knowledgeiswatt/ https://x.com/knowledgeiswatt ASK A QUESTION FOR A FUTURE PODCAST GUEST Gabriele Gallo earned his PhD in sports science and also recognized that scientific literature - including his own research - is complicated for n ..read more

In Part 2 of our conversation with legendary coach Joe Friel, Adam and Joe discuss four key topics around training for older athletes: Consistency, Intensity, Motivation, and Habits. IN THIS EPISODE  4 Takeaways for Older Athletes The Value of Consistency The only 3 things an athlete can focus on Intensity - balancing hard days and easy days "Recovery on Demand"  Motivation changes for older athletes Maintaining good habits with age LINKS Suggestions for the Aging Athlete - Joe Friel Motivation: Thoughts on Training #5: Motivation - Joe Friel Consistency: Thoughts on Training #3 ..read more

Unlock the secrets to maintaining peak performance at any age with our special guest, Joe Friel, the mastermind behind "The Cyclist's Training Bible" and "Fast After 50." Joe delves into the crucial role of anabolic hormones and their impact on athletic performance. Discover how a long-term dedication to training can help maintain higher hormone levels and slow the decline in VO2 max as we age. We also discuss the invaluable wisdom and strategies that experienced athletes employ to compensate for physiological changes, emphasizing the importance of exercise, sleep, and diet in maintaining peak ..read more

IN THIS EPISODE Role of electrolytes in the body Do we need sodium in sports drinks for performance? Why is sodium in sports drinks? Do we need sodium in sports drinks for 1-3 hour events, or only longer events? The role of electrolytes in cramping Sodium testing Pre-exercise sodium intake Sodium loading for fluid retention before specific events Sodium bicarbonate LINKS-Podcast: Fueling Endurance: https://podcasts.apple.com/us/podcast/fueling-endurance-nutrition-for-runners-cyclists-triathletes/id1542030768  Twitter: https://twitter.com/nxtlvlnut  Instagram: https://www.instagram ..read more

Join Coach Adam Pulford and Dr. Alan McCubbin, a sports dietitian from Monash University, to unpack the complexities of hydration, particularly for those balancing tight schedules. We discuss the essential strategies for pre-exercise hydration, managing fluid loss during workouts, and effective rehydration post-exercise. We also tackle the debate on whether to drink based on thirst or follow a pre-set plan and learn how to create a comprehensive sweat rate profile for varying conditions. IN THIS EPISODE Hydration needs for time-crunched vs. time-rich athletes What does 'optimal hydration' ev ..read more

IN THIS EPISODE Defining Fatigue Resistance and Durability What Durability looks like in your training data Physical tests for durability and fatigue resistance Fatigue resistance training workouts When to schedule durability and fatigue resistance training  LINKS -  Knowledge is Watt: Fatigue Resistance and Durability - Durability not related to VO2 or FTP - The New Science of “Fatigue Resistance” by Alex Hutchinson - Fatigue Resistance or Durability in Cycling: Tests & Training Tips — High North Performance  ASK A QUESTION FOR A FUTURE PODCAST HOST Adam Pulford has be ..read more

IN THIS EPISODE Learn how to use kilojoules to quantify work rates and total work achieved, set fueling goals, and achieve weight loss goals.  What is a kilojoule? How kJs are used in training and racing Fatigue resistance and durability Basing energy intake during rides as a percentage of hourly kJ Tracking kJ for weight management/loss goals  LINKS - Energy Expenditure: Calories, Kilojoules and Power in Cycling - How Accurate is That Calorie Reading?  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 Exercis ..read more

IN THIS EPISODE Question: Is one long ride better than two shorter ones? 3 Strategies for Double Days When to use double days Are Double Days always good/better? Risks associated with Double Days Is a double day better than a single long ride? LINKS - Benefits and Risks of Two-a-Day Training for Cyclists - Two Shorter Rides or One Really Long Ride: Which is better for training? - Do's and Don'ts of Double Day Training for Ultrarunners  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 participa ..read more

IN THIS EPISODE Question 1: Should I add potassium to my sports drink? Natriuresis from overconsumption of potassium Question 2: How can I keep my job and get enough recovery while training as a Time-Crunched Cyclist? How to recover well when you have limited time for recovery 4 Steps to scheduling sleep, rest between workouts, training intensity, and training volume. 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 th ..read more

IN THIS EPISODE Question 1: How to incorporate Zwift racing into a Time-Crunched Cyclist's training plan? Three priorities for including Zwift races in your training plan Training schedule examples with Zwift races included Question 2: How can I incorporate a rowing ergometer into my cycling training Using variety to improve training consistency Workout examples for rowing machine  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 ..read more