Best Sweetspot Training Podcasts (2024)

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Episode 212 - Which is Best: SweetSpot vs. Polarized Training for Cyclists? 26:39

4h ago26:39

26:39

OVERVIEW Overview: 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 middle ground"). For real athletes, all intensities matter and how you use them depends on your available time and you…

1
Episode 211: Optimizing Recovery After Big Goal Events 27:34

3h ago27:34

27:34

OVERVIEW Overview: 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 COVERED How to start post-event recovery Week 2 of post-event recovery Week 3 of post-event recovery How you know you're ready again Question 2: Key Metrics to Trac…

1
Episode 210: How and when to intensify cycling training to gain speed and power 15:34

36m ago15:34

15:34

OVERVIEW Overview: 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 Intro Intensifying training to add speed and power Key workouts for aerobic glycolysis Progression of workouts for improving aerobic glycolysis ASK A QUESTION FOR A FUTURE PO…

1
Episode 209: Super Time-Crunched - Cycling Training in 4 Hours Per Week 17:06

10d ago17:06

17:06

OVERVIEW Time-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 COVERED Quick Answers to Listener Questions Benefits of short sessions of Zone 2 training Block training for Super Time-Crunched Cyclists Threshold workout example Training plans with 2-3 workouts…

1
Episode 208: How Carbohydrate Fueling Affects Durability in Long Workouts and Races, with Dr. Gabriele Gallo, PhD 34:25

27d ago34:25

34:25

IN THIS EPISODE Carbohydrates and durability What are Critical Power and W Prime Research review: Critical Power at rested vs. fatigued state with CHO Fueling for increased durability Fueling by percentage of hourly expenditure Nutrition timing and periodization LINKS https://knowledgeiswatt.substack.com/ https://www.instagram.com/knowledgeiswatt/ …

1
Episode 207: Bullet Proof Your Fatigue Resistance with Dr. Gabriele Gallo, PhD 30:34

28d ago30:34

30:34

IN THIS EPISODE Durability and Fatigue Resistance Testing Protocols Does everyone benefit from durability training? Independence of VO2 and durability Training development for shorter distance athlete Durability for long gravel, road, and MTB racers Emerging research on training strategies LINKS https://knowledgeiswatt.substack.com/ https://www.ins…

1
Episode 206: Science of Peak Fat Oxidation and FatMax with Dr. Gabriele Gallo, PhD 33:28

29d ago33:28

33:28

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.insta…

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Episode 205: Joe Friel on Science-Based Training for Older Athletes - Part 2 41:11

2M ago41:11

41:11

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 "Recove…

1
Episode 204: Joe Friel on Science-Based Training for Older Athletes - Part 1 31:04

1M ago31:04

31:04

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 le…

1
The Science Behind Sodium and Electrolytes in Exercise Hydration 53:46

2M ago53:46

53:46

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 S…

1
Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin 47:46

2M ago47:46

47:46

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 o…

1
The Science of Training Your Durability and Fatigue Resistance 36:17

3M ago36:17

36:17

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…

1
Episode 200: How to Personalize Fueling and Training with Kilojoules 24:37

3M ago24:37

24:37

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…

1
Episode 199: Is Training Twice a Day Good for Time-Crunched Cyclists? 15:55

3M ago15:55

15:55

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:…

1
Episode 198: Potassium in Sports Drinks & Planning Recovery for Time-Crunched Cyclists 24:57

3M ago24:57

24:57

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, …

1
Episode 197: How to Leverage Zwift Racing in Your Training Plan 25:17

4M ago25:17

25:17

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 Wo…

1
How to Make Homemade Sports Drink with Carbs and Electrolytes 15:55

4M ago15:55

15:55

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 carbohydrate sources can drastically enhance your athletic performance. As a bonus, we'll provide Kristen's…

1
Episode 195: What To Do About 'Intensity Creep' During Zone 2 Rides 29:41

4M ago29:41

29:41

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 Adam Pulford about which metrics to prioritize during specific training rides. They also discuss aerobic deco…

1
Episode 194: Shorter Cranks and Narrower Bars for Optimal Cycling Performance? 34:05

4M ago34:05

34:05

Topics Covered In This Episode: Why shorter cranks and narrower bars? Determining the right road, gravel, MTB handlebar width Recommendations for amateur and time-crunched cyclists What is crank length and why it matters Benefits of shorter cranks Should cranks on all your bikes be the same length? Bonus: How do you choose a good saddle? Guest: Ren…

1
Episode 193: How to Choose The Right Cycling Workouts at the Right Times 19:14

5M ago19:14

19:14

Questions/Topics Covered In This Episode: Strategy #1: General fitness, picking from a "workout buffet" Strategy #2: Performance training, specific duration/workout goals Threshold workouts: ~30-60min of Time in Zone (TiZ), 8-60min interval durations, 2:1 work to rest ratios, 91-105% FTP, RPE: 7-8, extensive or intensive VO2 Max Workouts: 10-25min …

1
Episode 192: Do Time-Crunched Cyclists Benefit From Super High Carbohydrate Intakes? 30:01

5M ago30:01

30:01

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 carb…

1
Episode 191: 5 Keys to Long Term Success in Endurance Training, with Alex Hutchinson, PhD 34:00

5M ago34:00

34:00

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 …

1
Episode 190: Is Your FTP Maxed Out? And Does Bike Weight Factor Into Power-to-Weight Ratio? 27:56

5M ago27:56

27:56

Questions/Topics Covered In This Episode: How much difference will it make if I train on a heavy bike and race on a light bike Why Total System Weight matters Cheapest way to lower total system weight How do I know if I've maxed out my Functional Threshold Power? Have you maxed out training volume or intensity? How to lengthen rides and use mini-ca…

1
Episode 189: Is Your Training Plan Crap? Defining High-Quality Training with Alex Hutchinson, PhD 35:11

5M ago35:11

35:11

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 conversati…

1
Episode 188: Strength Training After Surgery - How to make gains without getting hurt. 18:08

6M ago18:08

18:08

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 …

1
Episode 187: Unlocking the Power of Anaerobic Capacity with Coach John Croom 54:08

6M ago54:08

54:08

8-Time US National Champion and CTS Coach John Croom is the anaerobic 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-winni…

1
Episode 186: From Champion Cyclist to America's Cup Sailor - John Croom's Inspirational Athletic Odyssey 58:15

6M ago58:15

58:15

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 …

1
Episode 185: Time-Crunched Cyclist Q&A - How Often Should Cyclists Redo Bike Fits? 11:06

6M ago11:06

11:06

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 POD…

1
Episode 184: Best Workouts to Improve Pedal Stroke 47:46

7M ago47:46

47:46

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 tor…

1
Episode 183: The Science Behind a Great Pedal Stroke, with Coach Charlie Livermore 51:14

7M ago51:14

51:14

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: Everythin…

1
Episode 182: Designing a Velocity-Based Strength Training Plan, with Coach Kellie Moylan 35:48

7M ago35:48

35:48

Key topics in this episode: Review of Velocity-Based Training Coach Kellie's process for starting a program Establishing good form When to add speed and load components Keys to building a program Three main movements Designing a weekly program Resources: Kellie Moylan: Coach Profile: Kellie Moylan - CTS Cycling Coach Articles for Further Research::…

1
Episode 181: Boosting Endurance Training with Velocity-Based Strength Training 31:12

7M ago31:12

31:12

Key topics in this episode: Weightlifting vs. Strength Training How do we develop strength and power in an athlete at the gym? How does Velocity-Based Training (VBT) work? Kellie's "Train fast to be fast" method Resources: Kellie Moylan: Coach Profile: Kellie Moylan - CTS Cycling Coach Articles for Further Research:: Researched Applications of Velo…

1
Episode 180: Time-Crunched Cyclist Q&A - Running for cyclists? Anaerobic intervals year round? 12:58

8M ago12:58

12:58

Questions in this episode: How should I incorporate running with primary cycling training plan (without getting injured)? Should high-intensity anaerobic intervals be done year round, even occasionally, or only during event-specific buildup? Addressing the numbering of podcast episodes for easier searching ASK A QUESTION FOR A FUTURE PODCAST Host A…

1
Episode 179: Myths and Facts on Breathing Techniques and Training Devices for Cyclists 40:28

8M ago40:28

40:28

In Episode 179, CTS Coach Adam Pulford and Ryan Kohler from Fast Talk Labs dissect the art and science of breathing techniques for cyclists. They discuss ways athletes should be aware of their breathing patterns, how and when to manipulate them, and the pros and cons of breath training techniques and devices for cyclists. Key topics in this episode…

1
EP178: How A High VO2 max Helps You Live Longer And Go Faster 39:14

8M ago39:14

39:14

Prepare to turbocharge your cycling performance and vitality as we team up with physiologist Ryan Kohler to unravel the secrets of VO2 max. Discover how pushing your limits can not only advance your endurance on the bike but also fortify your health for a long and vigorous life. Host Adam Pulford and Ryan Kohler also discuss how to design and execu…

1
Episode 177: Why It's Good to Start Training Without Specific Goals 13:27

8M ago13:27

13:27

Discover the liberating truth that you can boost your cycling fitness without being shackled by specific goals. For all you goal enthusiasts, fear not. Your goals are worthy of your dedication. But if you don't have big goals right now, embrace the perspective that progress isn't solely powered by ticking off checkboxes. You can and should get star…

1
Episode 176: Absurd Cycling Feats: Riding, Nutrition, and Recovery Secrets from Coach Jason Siegle 35:15

9M ago35:15

35:15

Hold onto your handlebars! We're veering off the beaten path with CTS Coach Jason Siegle to explore absurd cycling challenges. He's days away from completing a 120-day challenge to ride a mile for every 100 Instagram followers. He's here to share the highs and lows of his journey, what he's learned, and how absurd challenges can be helpful to other…

1
Episode 175: The Training Season Starts Soon. Are You Ready to Go? 34:08

9M ago34:08

34:08

Learn the art and science of training readiness with Coach Adam Pulford and special guest, CTS Coach Jim Rutberg. Ever wonder if your wearable is telling you the full story about your readiness to train? This episode offers insights into readiness scores, tools like TrainingPeaks and WKO, and your own subjective assessments to truly understand if a…

1
How to Avoid Peaking Too Early (plus 2 more listener questions!) 14:07

9M ago14:07

14:07

Questions Answered In This Episode: Question 1: How to incorporate strenuous skate skiing in with winter cycling training? Question 2: I've mistimed my peak the past two years. When should I start training for goal events in June and July? Question 3: How do CTS Coaches work with athletes with medical conditions, in this case exercise-induced hyper…

1
How Frequently Should You Test and Update Training Zones? 22:48

9M ago22:48

22:48

This episode is also packed with practical advice on how to optimize your training, even when you're up against tight schedules. We delve into what being "time crunched" means and its impact on your training hours. Plus, get an inside scoop on the importance of regular field tests and receive expert tips on how to conduct them properly. So, whether…

1
Should Cyclists Lift Weights and Ride on the Same Day? 19:08

9M ago19:08

19:08

Amateurs, Masters, and Time-Crunched Cyclists benefit from both strength training and endurance training, but struggle to fit both into limited available time. Can an athlete successfully train for strength and endurance simultaneously? Do the training stimuli interfere with each other enough to matter? And if you train both concurrently, how shoul…

1
Answers to Your Zone 2 Questions, with Coach Adam Pulford 26:14

10M ago26:14

26:14

Have you ever been puzzled by the intricacies of zone two training? Wondered how it could elevate your cycling performance? Coach Adam Pulford is back and ready to answer listener questions on Zone 2 training. Questions Covered In This Episode: Question 1: Can you just train in Zone 1 and Zone 2 and then go race? Question 2: If I've done most of my…

1
Leveraging Lab and Field Testing to Create a Bigger Aerobic Engine 30:25

10M ago30:25

30:25

Topics Covered In This Episode: To build base properly, you must ride aerobically (zone 2 & below) You can only build so much base, then you have to move on in tuning your engine (move beyond zone 2, or from foundation to main floor) Your best engine, or house that you build, will be a combination of the intelligent work you do on the bike combined…

1
Sugar Burner vs. Fat Burner Cyclists in Lab Testing, Training, and Competition 36:11

10M ago36:11

36:11

Want to discover how lab testing can elevate your endurance and performance? Coach Adam Pulford and CTS Premier Coach Renee Eastman are back to demystify the value of lactate, draw comparisons between lab testing and field testing, and examine the performance and health implications of being a sugar burner versus a fat burner. Learn about the poten…

1
Zone 2: Testing to personalize your Zone 2 and improve base training 42:22

10M ago42:22

42:22

Get ready to unravel the intricacies of Zone 2, LT1, LT2, lactate threshold, lab testing, and carb/fat oxidation with our head physiologist and CTS Premier Coach, Renee Eastman. This episode promises to change your understanding of how your body functions during rigorous training. You'll learn why lactate isn’t the villain it’s often made out to be…

1
Can Strategic Detraining Boost Long-Term Performance? 40:00

11M ago40:00

40:00

Ever wondered why athletes strategically take a break from rigorous training? With Coach Cliff Pittman, we examine the necessity of allowing your body and mind ample recovery time from a full season of training. Cliff and Coach Adam Pulford discuss how you can set up an effective three-to four-week detraining period that aligns with your lifestyle …

1
Combining Strength Training and Cycling, for Time-Crunched Cyclists 18:38

11M ago18:38

18:38

Topics covered in this episode: Question 1: How to use Zone 3 training intensity to boost aerobic fitness? Question 2: How to combine strength training with cycling training? Why to lift weights and do hard intervals on the bike on the same day. How to schedule strength, interval, endurance, and recovery days. Recommended weight and rep ranges for …

1
The Best Sports Drink Strategies for Cyclists, with Kristin Arnold MS, RDN, CSSD 36:12

11M ago36:12

36:12

Key topics in this episode: Quick review of sports drink ingredients Use cases for high carb drink mixes Temperature-related considerations for high carb drink mixes Kristin's home-made drink mix recipe Recommended brand examples of sport drinks Why there are increased electrolytes in moderate carbohydrate drinks How to transition sports drinks dur…

1
How to Get Faster with "Intensive" and "Extensive" Cycling Workouts 18:44

11M ago18:44

18:44

Topics covered in this episode: What are the characteristics of "intensive" vs. "extensive" intervals? What do these two types of intervals do differently for athletes? When should athletes use intensive vs. extensive intervals? 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 Exe…

1
In-Season Training for Cyclocross, with Coach Jim Lehman 51:57

12M ago51:57

51:57

Key topics in this episode: Scheduling workouts between cyclocross races. Skills practice routines and tips for pre-season and during season. Race-and-recovery planning for a multi-week cyclocross series Tapering for major cyclocross goal events Key workouts for cyclocross racers Guest Jim Lehman was one of the original CTS Coaches and been designi…

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