The pros are eating 120 grams of carbohydrate per hour in some races and hard training sessions. Should you consume that much? Would you perform better if you did? In Episode 192 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweat Science columnist Alex Hutchinson joins Host Adam Pulford to discuss the latest trend toward super-high carbohydrate intakes during exercise.  Topics in this Episode: History of carbohydrate fueling recommendations Endogenous vs. Exogenous fueling When would more carbohydrate be beneficial? Why might more carbohydrate not be better? Super-high carbo ..read more

In Episode 191 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweatscience columnist Alex Hutchinson joins Host Adam Pulford to discuss the keys to long term success as an athlete. In particular, they draw on skills acquisition research from Mark Williams of the Institute of Human and Machine Cognition in Florida and Nicola Hodges of the University of British Columbia.  5 Keys to Long Term Success in Endurance Training: Balancing Performance with Learning Choosing Quality over Quantity Fostering Autonomy Being Specific Respect Individual Differences Resources: Youtube video ..read more

In Episode 189 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweatscience columnist Alex Hutchinson joins Host Adam Pulford to discuss the details that separate crappy training from high-quality training. Whether you're balancing your passion for cycling with a demanding schedule or aiming to refine your training routine, this conversation offers invaluable insights into achieving peak performance. Key topics in this episode: What is "training quality"? The role of device data in defining training quality How to adjust training on the fly, during workouts?  Indicators of trai ..read more

Questions/Topics Covered In This Episode:00:45 - How can I strength train my legs with less stress on my hips, post surgery? 03:20 - Isometric holds (wall sits) for leg strength 04:52 - Lunge complex for mobility and strength 09:32 - Coming back from surgery, my cardiovascular system is good, but my leg strength needs work. How do I get both back on track? 11:33 - Sample workout for increasing strength training  ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundre ..read more

8-Time US National Champion and CTS Coach John Croom is the anaeorbic king. His power numbers and FRC (functional reserve capacity) were phenomenal at the height of his career. In this episode of "The Time-Crunched Cyclist Podcast", he reveals the techniques and workouts he uses to help athletes unlock the power of anaerobic capacity for race-winning performance. And anaerobic capacity is not just for racers... AC is the power all cyclists rely on for sharp accelerations in a group ride, to charge up a hill, or sprint against your buddies. ASK A QUESTION FOR A FUTURE PODCAST Guest: John CroomJ ..read more

Episode 186 features a fascinating conversation with CTS Coach John Croom, who defied norms to make the leap from a team sport heavyweight to a professional track cyclist and now an America's Cup sailor with  the American Magic team. This episode chronicles Croom's physical transformation and mental fortitude, providing a goldmine of motivation and insight for heavier cyclists looking to leverage their size rather feel ostracized or disadvantaged because of it.  Topics in this episode: John Croom's background and heavyweight pathway into sports Training and weight loss journey to b ..read more

Episode 185 of "The Time-Crunched Cyclist Podcast" is a quick one, at just about 11 minutes, but it's packed with great, practical information about checking and confirming your bike fit. Questions in this episode: How often should cyclists redo bike fits? How do you translate bike fit measurements from bike to bike? ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a CTS Coach for more than 13 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, S ..read more

Key topics in this episode: How power is produced through the pedal stroke The muscle used for producing power on the bike Torque effectiveness and the creation of an effective pedal stroke Synchronizing the top and bottom of your pedal stroke  Resources: Youtube video of this episode  (includes visuals described in audio version) Articles:  Everything to Know About Pedaling to Maximize Your Cycling Power Why and When to Use Low-Cadence Intervals in Cycling Training  Cycling Cadence: How Fast Should You Pedal for Ideal Performance Research:  Influence of duty cy ..read more

Topics in This Episode: Recap of "Science of a Great Pedal Stroke" podcast (Episode 183) Why cyclists should train the full range of cadences "Normal" cadence ranges for different types of cycling How to train different cadences (low, high, high + high power) Fast Pedal workout (high cadence, low power) Muscle Tension workout (low cadence, high torque) Power Intervals (high cadence, high power) Sprinting! Resources: Youtube video of this episode Youtube video of episode 183  (includes visuals described in audio version) Articles:  Everything to Know About Pedaling to Maximize You ..read more

Key topics in this episode: How power is produced through the pedal stroke The muscle used for producing power on the bike Torque effectiveness and the creation of an effective pedal stroke Synchronizing the top and bottom of your pedal stroke  Resources: Youtube video of this episode  (includes visuals described in audio version) Articles:  Everything to Know About Pedaling to Maximize Your Cycling Power Why and When to Use Low-Cadence Intervals in Cycling Training  Cycling Cadence: How Fast Should You Pedal for Ideal Performance Research:  Influence of duty cy ..read more