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Ask a Cycling Coach Podcast - Presented by TrainerRoad

Ask a Cycling Coach Podcast - Presented by TrainerRoad

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The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.TrainerRoad
Episodios
  • THE GRAY ZONE MYTH: MISTAKE OR ADVANTAGE FOR CYCLISTS? | Hannah Otto | Ask a Cycling Coach 553

    THE GRAY ZONE MYTH: MISTAKE OR ADVANTAGE FOR CYCLISTS? | Hannah Otto | Ask a Cycling Coach 553
    Oct 2 2025
    🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:53) How to Review Your Training Year (Signs You’re Improving)(0:10:25) Low Energy Availability & Working With a Dietitian(0:13:19) What Happens When You Increase Carbs (Performance, Mood, Sleep)(0:19:24) Haley’s Breakthrough at Africa’s Migration Gravel Race(0:40:58) Bouncing Back From a Bad Race: The 24-Hour Rule & Debriefing(0:49:19) Managing Expectations and Setting Process vs. Outcome Goals(0:55:25) Haley’s Honest Look Back on a Challenging Season(1:05:38) Haley’s Advice on Trying New Cycling Disciplines(1:10:03) After High Carb, What’s the Next Big Performance Boost?Coach Jonathan and pro rider/coach Hannah Otto discuss why very long pre-race rides often backfire: they boost confidence but overcook athletes, hurting subsequent workouts. Coaches must balance fitness and confidence—save the “touch the fire” effort for race day. They pivot to sweet spot/tempo (“gray zone”) work: sweet spot delivers big aerobic ROI with manageable fatigue, but should be periodized—use it in focused blocks, then progress to threshold, over-unders, and VO₂ to raise FTP. Recovery weeks should be treated as purposeful endurance/foundation weeks (~60% volume), not time off. Pros do use sweet spot and tempo, often inside longer rides or late in sessions for fatigue resistance (sometimes with low-cadence work). For a three-week sweet spot block: fuel high-carb, prioritize sleep, consider strength training, then take a disciplined recovery week before moving up in intensity. Breathing issues at sweet spot are usually focus-related—practice deliberate, rhythmic breathing and use strong exhales to reset. Hannah reflects on placing 12th at Worlds, managing jet lag/logistics stress, rebounding from a subpar race, and looking ahead to Big Sugar.// RESOURCES MENTIONED- Haley’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠- Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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    1 h y 7 m
  • HOW TO KNOW IF YOUR TRAINING IS WORKING | Olympian Haley Smith | Ask a Cycling Coach 552

    HOW TO KNOW IF YOUR TRAINING IS WORKING | Olympian Haley Smith | Ask a Cycling Coach 552
    Sep 25 2025
    🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:53) How to Review Your Training Year (Signs You’re Improving)(0:10:25) Low Energy Availability & Working With a Dietitian(0:13:19) What Happens When You Increase Carbs (Performance, Mood, Sleep)(0:19:24) Haley’s Breakthrough at Africa’s Migration Gravel Race(0:40:58) Bouncing Back From a Bad Race: The 24-Hour Rule & Debriefing(0:49:19) Managing Expectations and Setting Process vs. Outcome Goals(0:55:25) Haley’s Honest Look Back on a Challenging Season(1:05:38) Haley’s Advice on Trying New Cycling Disciplines(1:10:03) After High Carb, What’s the Next Big Performance Boost?Olympian Haley Smith joins Coach Jonathan to break down how to tell if your training is actually working—from mood and sleep to power trends, fueling, and race execution. Using Haley’s season (Cape Epic, Migration, SBT GRVL) as a case study, we cover a practical year-in-review framework, RED-S/low energy availability lessons, and the mindset tools (journaling, debriefs, “24-hour rule”) that keep progress moving. Perfect for your end-of-season audit.// RESOURCES MENTIONED- Haley’s Instagram: https://www.instagram.com/zachcalton - Thorne Probiotics: https://thefeed.com/en-ca/products/thorne-florasport-20b?variant=14915407773759&queryID=8cefc7fa3eacefa7830f7b7a36475677&fbclid=PAVERFWANBQbhleHRuA2FlbQIxMAABp6Co4Op1BuTlWKJ0eOeM49LEG8QyXnd-0Ko9USIjo0npfCmubxZ9192y3x7p_aem_IMddcOiMPevprfa1nxxvyQ - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠- Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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    1 h y 20 m
  • TRAINING MISTAKES THAT MAKE YOU SLOWER | Pro Cyclist Zach Calton | Ask a Cycling Coach 551

    TRAINING MISTAKES THAT MAKE YOU SLOWER | Pro Cyclist Zach Calton | Ask a Cycling Coach 551
    Sep 18 2025
    🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:00) Welcome!(0:07:21) How Zach Calton won Crusher in the Tushar(0:11:12) Polarized Training for Racing(0:22:04) How Individual is Training Volume?(0:25:41) What a Pro Thinks Amateurs Misunderstand About TSS(0:32:59) Should Every Cyclist Train Their Sprint?(0:46:41) 3 Biggest Mistakes in Cycling(1:01:58) Leadville Power File ComparisonIn this episode of the Ask a Cycling Coach Podcast, Zach Calton joins to break down the training mistakes that can actually make cyclists slower. Zach shares the highs and lows of his season—bouncing back from illness, crashes, and overtraining at Cape Epic and Unbound to winning Crusher in the Tushar and Park City Point to Point. The discussion dives into polarized training, how pros think amateurs misunderstand TSS, and how important it is to manage training load, pacing, and mental resilience. Coach Jonathan and Zach also cover whether every cyclist should train their sprint, the three biggest mistakes athletes make with their cycling, plus a power file comparison from Leadville that shows how pacing and efficiency trump raw watts. It’s a deep look at practical lessons for anyone aiming to train smarter, race better, and avoid the pitfalls that hold riders back.// RESOURCES MENTIONED- Zach’s Instagram: https://www.instagram.com/zachcalton - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠- Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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    1 h y 18 m
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This podcast is awesome. The hosts are knowledgeable and explain complex issues in a way that makes the information eaisily digestable and applicable to training.

fantastic podcast

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