The Time-Crunched Cyclist Podcast by 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.
Episodes
213 episodes since 2020
Episode 213: The Time-Crunched Cyclist's Guide to Cyclocross, with Chris Merriam
OVERVIEWOverview: '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 strat...
September 11, 2024
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Season 4
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Episode 213
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51:22
Episode 212 - Which is Best: SweetSpot vs. Polarized Training for Cyclists?
OVERVIEWOverview: 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 mi...
September 04, 2024
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Season 4
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Episode 212
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26:39
Episode 211: Optimizing Recovery After Big Goal Events
OVERVIEWOverview: 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 COVEREDHow to start po...
August 28, 2024
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Season 4
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Episode 211
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27:34
Episode 210: How and when to intensify cycling training to gain speed and power
OVERVIEWOverview: After a long period of developing base aerobic fitness, how and when should Time-Crunched Cyclists add intensity for greater speed and power? TOPICS COVERED IntroIntensifying...
August 21, 2024
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Season 4
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Episode 210
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15:34
Episode 209: Super Time-Crunched - Cycling Training in 4 Hours Per Week
OVERVIEWTime-Crunched Cyclist programs are typically 6-8 hours of training per week, but a listener asks. "What if I have only 4 hours per week?" TOPICS COVEREDQuick Answers to Listener QuestionsBe...
August 14, 2024
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Season 4
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Episode 209
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17:06
Episode 208: How Carbohydrate Fueling Affects Durability in Long Workouts and Races, with Dr. Gabriele Gallo, PhD
IN THIS EPISODECarbohydrates and durabilityWhat are Critical Power and W PrimeResearch review: Critical Power at rested vs. fatigued state with CHOFueling for increased durabilityFueling by...
August 07, 2024
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Season 4
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Episode 208
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34:25
Episode 207: Bullet Proof Your Fatigue Resistance with Dr. Gabriele Gallo, PhD
IN THIS EPISODEDurability and Fatigue Resistance Testing ProtocolsDoes everyone benefit from durability training?Independence of VO2 and durabilityTraining development for shorter distance athlete
July 31, 2024
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Season 4
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Episode 207
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30:34
Episode 206: Science of Peak Fat Oxidation and FatMax with Dr. Gabriele Gallo, PhD
IN THIS EPISODEPeak Fat Oxidation and FatMaxFax oxidation effect on fatigue resistanceEffects of sex and fitness on peak fat oxidationTraining with low and high carbohydrate availability
July 24, 2024
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Season 4
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Episode 206
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33:28
Episode 205: Joe Friel on Science-Based Training for Older Athletes - Part 2
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 f...
July 17, 2024
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Season 4
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Episode 205
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41:11
Episode 204: Joe Friel on Science-Based Training for Older Athletes - Part 1
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...
July 10, 2024
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Season 4
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Episode 204
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31:04
The Science Behind Sodium and Electrolytes in Exercise Hydration
IN THIS EPISODERole of electrolytes in the bodyDo 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 l...
July 03, 2024
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Season 4
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Episode 203
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53:46
Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin
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,...
June 26, 2024
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Season 4
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Episode 202
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47:46
The Science of Training Your Durability and Fatigue Resistance
IN THIS EPISODEDefining Fatigue Resistance and DurabilityWhat Durability looks like in your training dataPhysical tests for durability and fatigue resistanceFatigue resistance training workouts<...
June 19, 2024
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Season 4
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Episode 201
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36:17
Episode 200: How to Personalize Fueling and Training with Kilojoules
IN THIS EPISODELearn 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 r...
June 12, 2024
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Season 4
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Episode 200
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24:37
Episode 199: Is Training Twice a Day Good for Time-Crunched Cyclists?
IN THIS EPISODEQuestion: Is one long ride better than two shorter ones?3 Strategies for Double DaysWhen to use double daysAre Double Days always good/better?Risks associated with Double Day...
June 05, 2024
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Season 4
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Episode 199
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15:55
Episode 198: Potassium in Sports Drinks & Planning Recovery for Time-Crunched Cyclists
IN THIS EPISODEQuestion 1: Should I add potassium to my sports drink?Natriuresis from overconsumption of potassiumQuestion 2: How can I keep my job and get enough recovery while training as a Time-...
May 29, 2024
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Season 4
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Episode 198
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24:57
Episode 197: How to Leverage Zwift Racing in Your Training Plan
IN THIS EPISODEQuestion 1: How to incorporate Zwift racing into a Time-Crunched Cyclist's training plan?Three priorities for including Zwift races in your training planTraining schedule examples with Zwift r...
May 22, 2024
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Season 4
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Episode 197
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25:17
How to Make Homemade Sports Drink with Carbs and Electrolytes
Unlock the secrets of sports nutrition as we explore the often-confused sugars—glucose and dextrose—with insights from nutrition expert Kristen Arnold, MS, RDN, CSSD. Then we'll delve deeper into the world of maltodextrin and learn how mixing c...
May 15, 2024
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Season 4
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Episode 196
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15:55
Episode 195: What To Do About 'Intensity Creep' During Zone 2 Rides
In Episode 195, we answer a listener question about using power, heart rate, rate of perceived exertion and the talk test to gauge if you're hitting your Zone 2 or creeping out of it. CTS Coach and physiologist Renee Eastman talks with Host Ada...
May 08, 2024
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Season 4
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Episode 195
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29:41
Episode 194: Shorter Cranks and Narrower Bars for Optimal Cycling Performance?
Topics Covered In This Episode: Why shorter cranks and narrower bars?Determining the right road, gravel, MTB handlebar widthRecommendations for amateur and time-crunched cyclistsWhat is crank l...
May 01, 2024
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Season 4
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Episode 194
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34:05
Episode 193: How to Choose The Right Cycling Workouts at the Right Times
Questions/Topics Covered In This Episode:Strategy #1: General fitness, picking from a "workout buffet"Strategy #2: Performance training, specific duration/workout goalsThreshold workouts: ~30-60min of Time in...
April 24, 2024
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Season 4
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Episode 193
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19:14
Episode 192: Do Time-Crunched Cyclists Benefit From Super High Carbohydrate Intakes?
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 Sc...
April 17, 2024
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Season 4
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Episode 192
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30:01
Episode 191: 5 Keys to Long Term Success in Endurance Training, with Alex Hutchinson, PhD
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 res...
April 10, 2024
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Season 4
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Episode 191
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34:00
Episode 190: Is Your FTP Maxed Out? And Does Bike Weight Factor Into Power-to-Weight Ratio?
Questions/Topics Covered In This Episode:How much difference will it make if I train on a heavy bike and race on a light bikeWhy Total System Weight mattersCheapest way to lower total system weightH...
April 03, 2024
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Season 4
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Episode 190
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27:56
Episode 189: Is Your Training Plan Crap? Defining High-Quality Training with Alex Hutchinson, PhD
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 you...
March 27, 2024
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Season 4
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Episode 189
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35:11