Ask a Cycling Coach Podcast - Presented by TrainerRoad

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:59) Jonathan’s Strength Training Confession(00:02:22) Listener Questions: Strength and Priorities(00:05:35) Are Athletes Overthinking Training?(00:14:38) Finding Time for Strength Training(00:21:46) Minimum Effective Strength Work(00:27:21) Daily Hangs for Cyclists(00:30:27) Core Training and Single-Leg RDLs(00:37:05) Weight Loss, Protein, and Discipline(00:42:26) Do Strong Cyclists Need Strength Training?(00:50:32) When Bodyweight Training Isn’t Enough(00:53:15) Ranking What Matters Most(00:56:50) Heat Training and Sauna Mistakes(01:03:29) Unbound 200 Predictions(01:09:41) Are 32-Inch Wheels the Future?(01:19:35) Lael Wilcox’s World Record PrepIn this episode, Coach Jonathan Lee brings on Derek Teel of Dialed Health to break down why strength training for cyclists matters, how to actually fit it into a packed training schedule, and why simple, consistent work beats an overbuilt “perfect” plan every time. They use Coach Jonathan’s Leadville 100 prep as a real-world case study, covering how to add practical core, single-leg strength, hanging, and stability work without derailing bike training, plus how to prioritize the overwhelming list of marginal gains like nutrition, sleep, heat training, skills, bike maintenance, and chain waxing. They also answer athlete questions on whether naturally strong cyclists still need structured strength training, when bodyweight exercises stop being enough, and how strength supports durability, posture, power transfer, and long-term health. The conversation wraps with rapid-fire cycling tech and racing talk, including Unbound Gravel predictions, 32-inch wheels, tire and equipment tradeoffs, and how Derek is helping ultra-endurance legend Lael Wilcox prepare with strength training for her around-the-world record attempt.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Derek’s Instagram: https://www.instagram.com/dialedhealth- Episode 437 w/Dere

🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00) Welcome!(02:44) Training Time Distribution Across Power Zones(06:10) Comparing Structured vs Unstructured Workouts(09:03) The Impact of Training Volume on Intensity(11:49) Erg Mode vs Resistance Mode in Training(15:05) Exploring Durability in Cycling Training(26:56) Balancing Intensity and Endurance in Training(28:50) Understanding Durability and Power Output(38:09) Training for Leadville: Strategies and Insights(50:34) Preparing for Elevation: Nutrition and Equipment ChoicesIn this episode of the Ask a Cycling Coach Podcast, Coach Jonathan Lee uses TrainerRoad data to explore how cyclists who reached 3, 4, and 5 watts per kilogram distributed their training intensity across more than 140,000 rides. He also covers how ERG mode may improve indoor workout completion, what the data suggests about cycling durability, and how late-ride power relates to intensity, endurance volume, and fatigue. The episode wraps with Jonathan’s Leadville 100 MTB training update, including race prep, nutrition testing, equipment choices, heat training, and altitude preparation.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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- Ha

🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED00:00 Introduction to Data Analysis in Cycling Training01:22 Evaluating TrainerRoad AI Performance11:03 The 50% Rule in Training22:57 Managing Big Rides Effectively23:23 Understanding Athletic Age and Performance Metrics29:55 The Impact of Structured Training on Performance32:46 Analyzing Training Consistency and Performance42:14 Comparing Training Methods: On-Offs vs. Intervals50:47 Conclusion and Future InsightsIn this episode, Coach Jonathan Lee pulls back the curtain on TrainerRoad’s massive training dataset to show what actually separates faster, more consistent cyclists from the rest. He breaks down how TrainerRoad AI-recommended workouts are producing more power PRs while reducing workout failures, why the “50% rule” can help athletes avoid big rides that sabotage future training, and how even two hours of structured training per week can make riders perform like much younger athletes. The episode also digs into why your worst training weeks matter more than your best ones, how consistent “damage control” keeps FTP progressing, and what the data suggests about VO2 max intervals, 30/30s, threshold work, and over-unders for long-term performance gains. Throughout, Coach Jonathan emphasizes that these are observational analyses, not controlled studies, but the trends are clear: smart structure, consistent execution, and letting TrainerRoad AI manage the details can help cyclists train more effectively, skip fewer key workouts, and get faster over time.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴<a href="https://trainerroad.cc/trzwiftc

🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator Donate to Coach Jonathan's Leadville Fundraiser: https://give.ltfoundation.org/fundraiser/6845358🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:56) Keegan Swenson Reviews My Leadville Sub-7 Plan(00:09:47) Why FTP Is Less Important Than Real Workout Power(00:10:28) VO2 Max Intervals and 30/30s for Leadville(00:20:39) Sweet Spot Training for Long Race Power(00:27:28) Keegan’s Leadville-Specific Training Advice(00:41:38) Leadville Bike Fit, Drop Bars, and Equipment Choices(00:49:58) Fixing Race-Day Nutrition, Sodium, and Gut Issues(01:05:31) Tire Choice, Bike Setup, and Final Leadville Prep(01:09:19) Keegan Swenson Wrap-UpLeadville course record holder and UCI XCM World Champion Keegan Swenson joins Coach Jonathan Lee to break down what it will take to chase a sub-7-hour Leadville 100, from the training that actually moves the needle to the race-day details that can make or break the goal. They dig into Coach Jonathan’s Leadville training progress, including rising FTP, weight loss, longer endurance rides, VO2 max work, sweet spot, threshold over-unders, and why athletes shouldn’t obsess over FTP when real on-bike power and consistency matter more. Keegan shares how he approaches VO2 max intervals, altitude preparation, pacing, fueling, tire choice, aerodynamics, clothing, and handling tricky Leadville sections like Powerline and the Columbine descent. They also cover how to manage big weekend rides without sabotaging key workouts, why 30/30s and longer VO2 efforts both have a place, how to prepare for high-elevation mountain bike racing, and what athletes should think about when building a smart, sustainable Leadville race strategy.// RESOURCES MENTIONED-

🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:02:45) Skills vs Fitness: What Really Matters?(00:08:10) The Most Overlooked Cycling Skill(00:15:20) Race Tactics That Actually Win(00:25:30) How to Make Better Decisions in Races(00:35:40) Why Pros Win (And Amateurs Don’t)(00:45:50) Positioning Secrets Most Riders Miss(00:56:30) Why Chasing FTP Can Backfire(01:03:30) Technique vs Power: What to Focus On(01:10:15) How to Balance Power and Bike Handling(01:16:30) Common Mistakes Slowing You Down(01:19:30) Lost & Found Gravel Race TalkIn this episode, Coach Jonathan Lee and pro cyclist Tobin Ortenblad dive deep into race tactics for riders who’ve become the strongest—and most marked—in the field, unpacking a listener’s dilemma of being constantly shut down after forming a dominant two-person team . They explore why “negative racing” happens, how group dynamics shift when everyone is racing against you, and why patience, emotional control, and strategic decision-making are critical to winning again. Using real-world examples from the Lifetime Grand Prix, they break down how elite riders like Keegan Swenson navigate being heavily marked, when to commit to breakaways, and why sometimes the smartest move is not to chase or even to let go of the win. The episode highlights key tactics like choosing which moves to follow, leveraging fatigue, positioning out of sight, and even redefining success by focusing on beating specific rivals rather than the whole field—offering actionable insights for cyclists looking to outsmart the competition and turn fitness into results.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Tobin’s Instagram: https://www.instagram.com/mctubbbin - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠</p

🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Carb Timing Debate: When Should You Fuel on Long Rides?(00:01:24) Study Overview: Testing Different Carb Timing Strategies(00:06:09) The Protocols: Progressive vs Constant vs Front-Loaded Fueling(00:07:37) Key Result: Carb Timing Didn’t Impact Performance(00:11:37) Why Real-World Racing Masks Fueling Differences(00:13:09) Practical Takeaway: Total Carbs Matter More Than Timing(00:21:28) Do Carbs Spare Glycogen? What the Research Actually Shows(00:24:50) Why Carb Intake Becomes Critical After ~2–3 Hours(00:31:10) Real-World Application: How Athletes Should Fuel(00:36:00) Energy Availability & Underfueling Risks in Endurance Athletes(00:45:08) Leadville Case Study: Fueling for Long, High-Altitude Races(00:56:16) Final Takeaways: Stop Overthinking Timing, Focus on ExecutionIn this episode, Coach Jonathan Lee sits down with researcher Dr. Tim Podlogar to unpack one of endurance sport’s most debated topics: carbohydrate timing during long efforts. They break down a controlled study comparing progressive, regressive, and constant fueling strategies over a three-hour variable-intensity ride plus a finishing time trial, revealing that performance didn’t significantly differ as long as total carbohydrate intake was sufficient. The conversation explores why real-world racing dynamics—like surges, terrain, and fueling logistics—likely override precise timing strategies, and why hitting your hourly carb targets matters more than when you take them. They also dive into practical takeaways for cyclists and triathletes, including fueling for long races, individual variability in carb absorption, gut training, hydration challenges, and how to balance energy intake for both performance and health. The key message: focus on consistent fueling, practice your strategy in training, and don’t overcomplicate timing when total intake is what truly drives results.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncal

🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome(00:01:02) Why Calories In vs Calories Out Is Too Simple for Athletes(00:01:56) Listener Question: High Training Load but Low Energy & Fatigue(00:04:47) What Is Energy Availability & Why It Matters (RED-S Explained)(00:05:51) How to Calculate Your Energy Availability Step-by-Step(00:09:37) Why Athletes Underfuel Without Realizing It(00:10:16) “Fuel the Work”: Why Your Calorie Needs Are Higher Than You Think(00:11:04) Rethinking Fat vs Carbs for Performance(00:12:16) Glycogen Replenishment Timing & Recovery Insights(00:14:18) Will Eating More Make You Gain Weight?(00:17:23) Finding Your Optimal Energy Availability Range(00:19:40) Periodizing Nutrition Across Training & Race Season(00:20:33) Fueling for Hard vs Easy Days (Daily Nutrition Strategy)(00:22:26) Carb Timing: How to Fuel Before Key Workouts(00:24:21) When to Focus on Weight Loss vs Performance(00:26:44) How to Safely Improve Body Composition Without Hurting Performance(00:28:11) Practical Ways to Increase Calories Without Feeling Overfull(00:31:34) Foods That Make High-Carb Fueling Easier (and What to Avoid)(00:33:10) Are Sugary Foods OK for Athletes?(00:36:00) Inside Elite Performance: What Top Pros Do Differently(00:41:29) Managing Athlete Slumps, Injury, and ComebacksIn this episode, Coach Jonathan and the team sit down with performance director Mike Postumus to break down one of the most misunderstood topics in endurance sports nutrition: energy availability and why “calories in vs. calories out” isn’t the full picture. They walk through how to properly calculate energy availability relative to fat-free mass, why chronically low intake can lead to RED-S and suppressed performance, and how many athletes unknowi

🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome & Episode Overview(00:00:58) Listener Question: Stage Race Nutrition Strategy(00:02:32) Post-Race Recovery & Carb Timing Between Stages(00:07:39) What to Eat, Avoid & Hydration Strategies(00:20:24) Caffeine Strategy for Multi-Day Races(00:22:00) Pro Stage Race Routine & Recovery Habits(00:25:13) Research Review: Recovery Nutrition & Timing Myths(00:30:03) How Much Carbs You Need (and Why It’s So Hard)(00:35:13) Glycogen Limits: Why You Can’t Fully Recover Overnight(00:42:02) Why Intentional Refueling Matters for Performance(00:52:58) Calorie Deficits, RED-S & Performance Risks(01:00:11) Energy Availability vs. Calorie Counting(01:04:51) High-Carb Fueling for Better Training & Body CompositionIn this episode, Alex Larson and Coach Jonathan Lee break down the science and real-world application of nutrition strategies to maximize cycling performance, especially during demanding stage races. They dive into what actually matters for recovery, highlighting that while the so-called “anabolic window” isn’t as narrow as once believed, prioritizing immediate post-ride carbs, protein, and hydration still plays a critical role in replenishing glycogen and supporting adaptation. The conversation covers practical fueling tactics like high-carb intake (often harder than athletes expect), the importance of frequent meals, and how to avoid common pitfalls with fat, fiber, and excess sodium during multi-day events. They also explore emerging research on glycogen replenishment limits, energy availability, and how underfueling can silently cap performance gains over time. The episode wraps with actionable advice for building sustainable habits, simplifying race-day nutrition, and ensuring your training is fully supported so you can get

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00:00) Leadville Goals, FTP & Weight Progress(00:03:27) Weekly Training Structure & Volume(00:05:22) Key Workout PRs & Race Efforts(00:08:12) Adjusting Training for Fatigue & Life Stress(00:10:17) High-Intensity Work & Failed Sessions(00:14:28) Breaking 300W Threshold(00:15:24) Training Load, Fitness Gains & Progress(00:16:35) Nutrition Strategy & Carb Timing(00:19:34) Sleep & Recovery Challenges(00:20:03) Aerobic Gains & Endurance Progress(00:21:12) Bike Fit Changes & Power Gains(00:23:18) Equipment Tweaks for Leadville(00:24:30) Upcoming Training Block & Race PrepIn this episode, Coach Jonathan dives into a detailed training breakdown from an athlete preparing for the Leadville Trail 100, highlighting how consistent structure, smart adjustments, and real-world variables shape performance over time. From boosting FTP from the high-280s to over 300 watts, to balancing sweet spot, endurance, and race efforts, this conversation explores what it actually takes to build sustainable cycling fitness. They unpack key lessons around managing fatigue, adapting workouts when life intervenes, and why listening to your body is critical for long-term progress. The episode also covers practical nutrition strategies like carbohydrate timing, recovery fueling, and body composition goals, along with insights into bike fit, positioning, and equipment choices that can unlock more power. If you’re training for endurance events, chasing FTP gains, or trying to optimize your cycling performance, this episode is packed with actionable guidance.// RESOURCES MENTIONED- Coach Jonathan’s Instagram: https://www.instagram.com/leejonathan_ - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00:00) Welcome + Coaching Question on Endurance Training(00:00:42) Best Books for Learning Endurance Training & Physiology(00:05:16) Training Zones Explained (Power, FTP & Energy Systems)(00:08:14) Why Training Zones Aren’t Exact (Stop Obsessing Over Numbers)(00:10:06) Matching Training to Your Race Demands(00:11:30) How Workouts Target Specific Energy Systems(00:13:49) Active Recovery: When to Ride vs When to Rest(00:19:07) Zone 2 Endurance Training: Why It Matters Most(00:22:02) Aerobic Adaptations (Mitochondria, Capillaries & Efficiency)(00:28:21) Why Endurance Rides Feel Boring (And How to Fix It)(00:34:23) Nutrition Mistakes During Endurance Training(00:41:05) Tempo Training: The Most Underrated Zone(00:49:13) Sweet Spot Training: Benefits, Structure & Misconceptions(00:53:08) Why Sweet Spot Should Feel Hard (Not Easy)(00:57:46) Threshold Training: Building Sustainable Power(01:01:11) Lactate Explained: Fuel vs Fatigue(01:07:20) VO2 Max Intervals: How to Improve Oxygen Utilization(01:21:32) Anaerobic & Sprint Training: When It Matters(01:30:01) How to Build a Complete Training Plan (Big Picture)(01:33:02) Race Lessons from Hannah: Focus, Mistakes & StrategyIn this episode, Coach Jonathan and Hannah walk through how to structure training across the full spectrum of energy systems, helping an athlete understand how to prepare for long endurance events without getting lost in the details. They break down training zones from active recovery to anaerobic work, emphasizing that zones are just tools to target specific adaptations, not rigid rules, and explain how different “engines” in the body contribute to performance depending on the demands of the event. The conversation highlights why endurance work should make up the bulk of training, how tempo and sweet spot build durability and efficiency, and how threshold and VO2 max intervals push sustainable power higher. They also dig into common mistakes like over-focusing on exact numbers, under-fueling endurance rides

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00:44) Strava KOM Stolen by Seconds on a 2.5-Hour Climb(00:07:19) Pro Race Tactics: Why You Need More Than Climbing to Win(00:13:28) Crash Breakdown: Bad Line Choice, Hard Impact, and Racing Hurt(00:21:55) How Long Does It Take to Recover From Really Hard Training?(00:24:35) The Psychology of Surviving Brutal Interval Sessions(00:29:00) Best Cycling Cadence for Power, Fatigue, and Different Efforts(00:38:22) Why Some Endurance Athletes Get Better With Age(00:43:33) How to Pace Intervals Without Looking at Power(00:50:12) The Best Workouts for Simulating Real Race Efforts(00:59:09) Low-Cadence Threshold Intervals With Sprint Surges(01:06:47) Why Over-Unders Start Feeling Better Over TimeIn this episode, Alex Wild and Coach Jonathan Lee go deep into VO2 Max training: why it gets harder with age, and which interval formats best match the demands of racing, different modifications you can do to get marginal gains, and more. They compare 30/30s, broken-threshold efforts, over-unders, and longer race-specific combinations, talk through cadence, recovery, and execution, and explain how athletes can use feel as well as targets to get the intended adaptation. They also briefly catch up on Alex’s season so far, including racing, recovery, and lessons from recent setbacks, before returning to a practical discussion of how to make VO2 work more effective.// RESOURCES MENTIONED- Alex Wild’s Instagram: https://www.instagram.com/alexwildmtb - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!<

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00:00) Welcome!(00:00:46) What it’s like to race with a broken pelvis(00:06:27) How do you reset your season after injury?(00:10:04) How do pros handle frustration after setbacks?(00:12:33) What can you train while recovering from injury?(00:19:01) Should your race goals change after injury?(00:20:31) How should you approach non-priority races?(00:24:58) Can a race still be valuable if you’re not peaking?(00:30:05) What gravel tires are pros choosing right now?(00:32:02) How do you choose the right saddle width?(00:34:37) How do you dial in fit on a new bike?(00:36:06) What did Keegan learn from wind tunnel testing?(00:37:44) Will team tactics change gravel racing?(00:40:20) Valley of Tears Gravel Race(00:41:35) Diverge vs Crux: which gravel bike is faster?Coach Jonathan talks with Keegan Swenson about racing Santa Vall while unknowingly dealing with a fractured pelvis after getting doored, and how that derailment forced a quick reset when a major goal like Cape Epic disappeared. Keegan explains how he managed the mental spiral, reframed the setback as a chance to preserve the season’s bigger targets (Sea Otter, Unbound, Worlds), and focused on what he could control: recovery, easy aerobic work, fixing imbalances, and dialing fit and new equipment after a brand change. They also cover how to approach “non-A” races with intention—fueling, tactics, and setup experiments—without letting the result define you, then finish with quick gear talk on tires, saddles, and why team dynamics could shake up gravel this year.// RESOURCES MENTIONED- Keegan Swenson’s Instagram: https://www.instagram.com/keegels99 - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad</u

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00:00) How Do I Get Better at the Process of Training?(00:01:06) How Do You Balance Full-Time Work and High-Level Training?(00:04:23) When Should I Stick to the Plan vs Adjust a Workout?(00:07:08) Should I Ever Push Harder Than My Workout Prescribes?(00:11:43) Is Consistency More Important Than Training Volume?(00:15:33) Do Big Training Camps Actually Make Me Fitter?(00:18:11) Why Are My Key Workouts Getting Worse?(00:22:49) What Does “Listen to Your Body” Actually Mean?(00:25:26) How Should I Adjust Training on a Bad Day?(00:26:19) What Metrics Should I Focus on During Workouts?(00:34:11) How Do I Mentally Handle Hard Intervals?(00:40:24) How Do I Pace Intervals Outside Without Chasing Watts?(00:44:06) How Do I Stay Disciplined on Long Endurance Rides?(00:48:01) Do I Need to Ride Race Distance to Prepare for Long Gravel Events?(00:53:13) How Do I Survive the Early Attacks in Gravel Races?(00:56:11) Where Can I Follow Zach + Start Structured Training?In this episode, Coach Jonathan sits down with gravel pro cyclist Zach Calton for a detailed discussion on how pros approach endurance training differently than amateurs. They break down the specific habits that make professionals better at the process of training—protecting key interval sessions, resisting the urge to add junk miles, prioritizing consistency over massive volume spikes, and using tools like RPE, heart rate, and repeat workout benchmarks to measure real progress. Zach also shares how he adapts structured workouts for gravel racing, manages fatigue, and builds race-ready fitness for long events like Unbound. If you want to train smarter, execute your plan better, and think like a pro cyclist, this episode delivers the blueprint.// RESOURCES MENTIONED- Zach Calton’s Instagram: https://www.instagram.com/zachcalton - Sign up for TrainerRoad! ⁠<a href="https://trainerroad.cc/GetFaster%E2%81%A0"

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00:00) Sub-7 Leadville 100 Plan(00:01:30) Training Plan + FTP Progress(00:09:54) Weight Loss + Nutrition Strategy(00:16:39) Leadville Gear + Aero Upgrades(00:22:25) Leadville Charity FundraiserCoach Jonathan is chasing a sub-7-hour Leadville 100 MTB finish and shares his Week 4 training update using TrainerRoad. He breaks down how he’s building FTP from 289 to 299 watts while dropping weight from 156 to 154 lbs, with the long-term goal of ~320w and ~147 lbs. You’ll hear his weekly structure of sweet spot, over-unders, and endurance volume, how AI FTP Detection keeps workouts “appropriately difficult,” and the nutrition plan behind it: a small ~250-calorie deficit, 90g carbs/hour during rides, and consistent post-workout recovery to avoid under-fueling. He also covers Leadville race strategy and gear upgrades—aero positioning, skinsuit options, helmet and pedal changes, and tire testing—plus his charity fundraising for the Life Time Foundation.// RESOURCES MENTIONED- Lifetime Foundation Donation Link: https://give.ltfoundation.org/fundraiser/6845358 - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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 positi

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome + Why We’re Talking About AI in Cycling Training(00:00:30) Environmental Impact of AI: Water Usage and Perspective(00:06:15) Where TrainerRoad Uses AI (and Where It Doesn’t)(00:09:30) TrainerRoad AI Results: Fewer Failed Workouts & Early Feedback(00:14:40) Power Records Chart: A Better Way to Understand Your Workouts(00:17:30) Why FTP Isn’t Driving the Model (and What Actually Is)(00:31:00) Group Workouts Return + Fatigue Detection Toggles(00:40:20) Failure Rates, Workout Difficulty, and Why Some Failure Is Good(00:43:36) Why Your FTP Prediction Changes (and How to Think About It)(00:53:03) Triathlon Support + Workout Scoring Updates(01:00:22) Wrap-Up + Leadville UpdateIn this episode, TrainerRoad CEO Nate Pearson and Coach Jonathan Lee explain how TrainerRoad uses AI in training—what it does (like improving workout recommendations and predictions) and what it doesn’t do (it’s not a chat-style LLM running the whole app). They address environmental impact concerns, clear up common misconceptions around FTP and AI, and share recent updates like the Power Records Chart, group workouts returning, and new controls for fatigue detection and workout scoring—ultimately focusing on how these changes help athletes get more consistent, achievable training and better results.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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: <a href="https://www.trainer

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00:00) Welcome & Why Recovery Between Hard Workouts Matters More Than You Think(00:02:00) How Training Timing and Recovery Windows Affect Performance(00:06:25) Listener Question: Why Am I Struggling With Body Composition Despite Training?(00:07:55) The Biggest Reason Athletes Don’t See Nutrition Results: Inconsistency(00:11:40) When Underfueling and Hormonal Stress Stall Fat Loss(00:13:20) Why Daily Weight Fluctuations Can Derail Progress(00:15:30) Practical Nutrition Habits That Actually Work Long-Term(00:17:10) Building “Minimal Effort” Meals for Busy Training Weeks(00:20:55) How Meal Prep and Portion Awareness Prevent Missed Fueling(00:23:05) Managing Hidden Calories From Oils, Fats, and Cooking Methods(00:27:55) Fueling Workouts to Control Hunger and Improve Body Composition(00:31:10) Why Carbs During Training Improve Both Performance and Recovery(00:36:30) How to Support Friends Working on Nutrition and Weight Goals(00:44:05) The High-Carb Fueling Debate: Is 90–120g per Hour Safe?(00:49:00) Individual Carb Tolerance and Why Fueling Isn’t One-Size-Fits-All(00:57:20) Jonathan’s Leadville Weight, Power, and Nutrition Strategy Breakdown(01:08:45) Making Nutrition Sustainable Without Perfect Meal Prep(01:18:10) Setting Calories, Protein, and Macros Without Chronic Hunger(01:24:35) Final Takeaways: Performance First, Weight FollowsIn this episode, Alex Larsen and Coach Jonathan focus on fueling, recovery, and consistency as the real drivers of endurance performance and body composition. They explain why underfueling, poor carbohydrate intake, and not allowing enough recovery time leave athletes feeling flat, and how high-carb fueling, smarter meal planning, and simple, repeatable nutrition habits improve workout quality and long-term progress. The discussion covers weight management without obsession, scale fluctuations, busy-athlete nutrition strategies, and how to fuel training and racing properly so workouts feel sustainable, productive, and repeatable. At the end they

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00:00) Welcome & Hannah Otto Joins the Podcast(00:01:30) Why My FTP Dropped — And Why That’s Not a Bad Thing(00:04:03) Listener Question: Are 20-Minute Threshold Intervals Still the Gold Standard?(00:07:47) What FTP Is Actually For (And What It Isn’t)(00:12:24) Why Different FTP Tests Give Different Numbers(00:18:10) Why FTP Is a Poor Predictor of Race Performance(00:23:07) Training for Unbound vs. Training to Win Races(00:25:28) Listener Question: Core Training Principles After Your First Big Fitness Gains(00:28:02) Train Your Weaknesses, Race Your Strengths(00:36:34) Consistency Matters More Than Training Hard(00:42:52) Listener Question: Drop Bars at Leadville — Faster or Safer?(00:46:04) Why Drop Bars Reduce Handling (Even for the Best Riders)(00:53:44) Will Aero Trends Actually Change Gravel Racing?(01:03:47) Listener Question: Best Mountain Bike Technique for Trail Speed(01:06:11) Loose Hips, Strong Arms, and Outside Foot Pressure Explained(01:14:36) Final Thoughts: Enjoying Training and Long-Term Progress(30:12) Nutrition and Hydration Plans for Endurance EventsIn this episode, Coach Jonathan sits down with pro cyclist Hannah Otto to dig into how pros do Threshold training, what FTP really represents, why a lower FTP number can actually lead to better training, and how using a truly functional anchor improves long-term progress. They explore threshold training, progressive overload, and why starting with shorter, achievable intervals often produces better results than forcing long, maximal efforts too early. Hannah shares perspective from years at the elite level on training for the demands of your events, developing weaknesses in training while racing strengths, and why patience, consistency, and enjoyment matter more than chasing perfect numbers. The conversation also covers real-world racing considerations, evolving equipment trends and safety in gravel racing, and practical technique cues for riding with more control and confidence — reinforcing that the goal of training isn

Learn more about TrainerRoad AI: ⁠https://www.trainerroad.com/blog/introducing-trainerroad-ai/⁠Learn more about the updated AI FTP Detection: ⁠https://www.trainerroad.com/blog/why-is-ai-ftp-detecting-an-ftp-change/⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome! TrainerRoad AI Q&A with Nate Pearson(00:00:54) How is TrainerRoad actually using AI (and what it’s not doing)(00:05:26) Why TrainerRoad uses custom AI instead of ChatGPT-style models(00:10:11) How TrainerRoad AI really uses FTP (and why FTP is “functional”)(00:13:08) The biggest misconceptions about FTP testing and accuracy(00:22:31) Why TrainerRoad AI doesn’t rely on FTP or progression levels internally(00:28:52) Why your FTP might go down with AI Detection (and why that’s OK)(00:36:55) Why more training doesn’t always make you faster(00:42:19) Why your predicted FTP can change suddenly after a workout(00:50:47) How to use progression levels and workout levels with AI training(00:56:24) Do post-workout surveys still matter with TrainerRoad AI?(01:01:26) Can TrainerRoad tell if you barely survived a workout?(01:03:28) Why your workouts keep changing on the calendar(01:08:12) What AI Predicted Difficulty and failure percentage actually mean(01:16:30) How long it takes TrainerRoad AI to feel dialed in(01:18:43) What yellow and red days mean (and when to ignore them)(01:20:50) How to use workout alternates with TrainerRoad AI(01:21:10) What to do if you miss workouts or get sickCoach Jonathan sits down with CEO Nate Pearson to answer the biggest questions athletes have about TrainerRoad AI, pulling back the curtain on how it actually works and what it means for your training. They explain why TrainerRoad’s AI isn’t a chatbot or large language model, but a purpose-built system trained on tens of millions of workouts and rides to predict the right workout for the right day, with guardrails that avoid “AI slop.” The conversation dives deep into FTP—why the AI doesn’t truly use FTP the way athletes think, why FTP can go down without fitness going down, and how precision and consistency matter more than chasing a number. They also cover progression levels, post-workout surveys, predicted difficulty, yellow and red days, missed workouts, illness, and why plans change dynamically as you train. Throughout, the focus stays on what matters most: progressive overload, recovery, and building fitness you can actually use, with practical advice to help athletes trust the system, train smarter, and keep getting faster over time.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc

Learn more about TrainerRoad AI: https://www.trainerroad.com/blog/introducing-trainerroad-ai/Learn more about the updated AI FTP Detection: https://www.trainerroad.com/blog/why-is-ai-ftp-detecting-an-ftp-change/// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome & Why TrainerRoad AI Is a Major Update(00:02:00) How TrainerRoad AI Has Evolved Over Time(00:04:00) Why TrainerRoad AI Isn’t Just a Chatbot or LLM(00:06:30) How TrainerRoad AI Simulates and Selects Workouts(00:10:30) How TrainerRoad AI Replaces Static Training Plans(00:15:00) How TrainerRoad AI Reduces Failed Workouts and Burnout(00:20:40) How TrainerRoad AI Adjusts for Fatigue and Big Rides(00:32:00) Why Most AI Training Tools Don’t Validate Workouts(00:36:10) TrainerRoad AI Training Forecasts and Simulations(00:49:40) TrainerRoad AI Workout Alternatives Explained(01:03:20) Why Long Rides Can Undermine Progress(01:17:20) Conservative vs Aggressive Training in TrainerRoad AI(01:37:30) How TrainerRoad AI Changes How Athletes Get FasterIn this episode, Nate and Coach Jonathan explain all the details behind TrainerRoad AI, the biggest evolution yet in TrainerRoad’s training system, walking through how the new AI-driven approach goes far beyond static plans to dynamically simulate, predict, and personalize every workout on your calendar. They explain how years of performance data, workout feedback, power and heart rate, and progression history now power a system that actively chooses the right workout for the day, reduces burnout, cuts down workouts that are too hard or too easy, and helps athletes recover faster from missed sessions or failures. The conversation dives into how simulations work behind the scenes, why long rides and “hidden fatigue” can quietly sabotage progress, and how features like AI Predicted Difficulty, AI Training Simulation, Dynamic Duration, and Training Approach sliders give athletes confidence that every session is worth t

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00) Welcome!(02:46) Research Insights on Breath Training(06:00) Implications for Cyclists(08:49) Training for Leadville: Sub Nine Strategy(12:03) Key Components for Successful Training(14:51) Managing Fatigue for Stage Races(19:54) Returning to Fitness Post-Transplant(26:02) Positioning Strategies for New Racers(30:12) Nutrition and Hydration Plans for Endurance EventsIn this episode of the podcast, Coach Jonathan Lee discusses the effectiveness of respiratory muscle training for cyclists, exploring recent research and its implications for performance. He addresses various listener questions, including strategies for training for the Leadville race, managing fatigue during stage races, and returning to fitness after a medical procedure. The conversation emphasizes the importance of personalized training plans, nutrition, hydration, and recovery strategies for optimal performance.// RESOURCES MENTIONED- Effects of Respiratory Muscle Training on Performance in Athletes: A Systematic Review With Meta-Analyses, Bahareh, et al., 2013 ( https://journals.lww.com/nsca-jscr/toc/2013/06000 )- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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 Ap

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00) Welcome!(01:23) Carbohydrate Distribution in Cycling Performance(05:32) Training Strategies of World Tour Cyclists(21:24) Understanding Recovery in Interval Training(32:50) How This Athlete Increased Their FTP(39:57) Why Making Your Training Harder Makes You SlowIn this episode, Coach Jonathan Lee discusses recent studies on cycling performance, focusing on carbohydrate distribution and training strategies of professional cyclists. He emphasizes the importance of structured training and recovery, addressing listener questions about interval training and performance optimization.// RESOURCES MENTIONED- No Performance Effects of Altered Carbohydrate Distribution During Intense Cycling. Podlogar. et al., 2025 ( https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2025-0059/article-10.1123-ijsnem.2025-0059.xml )- Training Strategies of World Tour Cyclists: Periodization and Load Distribution Across a Competitive Season. Meteo-March, et al., 2025 ( https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.70153 )- <a href="https://www.researchgate.net/pu

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00:00) Welcome + SFR training overview(00:00:33) TrainerRoad AI announcement(00:02:05) Why TrainerRoad AI ≠ chatbot coaching(00:06:03) What SFR training is(00:09:15) Force vs cadence & muscle fiber recruitment(00:14:16) Why the research is mixed(00:15:18) Study: Low cadence maximal intervals (Paton 2009)(00:18:06) Study: Low cadence climbing & TT transfer(00:19:53) Study: Low cadence HIIT in female cyclists(00:22:21) Studies showing no added benefit(00:26:02) Injury risk & knee stress considerations(00:29:09) When and how to use SFR safely(00:33:08) Key takeaways & final adviceIn this special episode, Coach Jonathan digs into SFR or low cadence, high torque training, explaining where it came from, why elite cyclists still use it, and why the research around its benefits remains mixed. He walks through the underlying physiology, reviews studies that both support and refute performance gains, and explains why any potential upside appears small, highly context dependent, and often linked to higher intensity work. Coach Jonathan also highlights the real risks, especially knee and joint stress, and offers practical guidance on if, when, and how to experiment with SFR safely, emphasizing that it is a marginal gains tool best suited to base training and never worth compromising power targets or consistency. The episode opens with a major TrainerRoad update, previewing TrainerRoad AI, the company’s biggest release ever, which replaces Adaptive Training with new in house AI models designed to deliver better workout selection, fewer misses, and more FTP and power gains, setting the stage for a new era of data driven coaching.// RESOURCES MENTIONED- TrainerRoad’s Instagram: https://www.instagram.com/thehannahotto - TrainerRoad AI Blog Post: https://www.trainerroad.com/blog/trainerroads-biggest-update-ever-is-coming-%f0%9f%91%80/</u

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(00:00:01) Welcome!(00:00:29) Which wearable data points matter, and how do you use them?(00:07:03) Hannah’s take on data and wearables(00:10:23) Sleep tracking reality check(00:14:30) HRV/readiness scores(00:19:00) Steps/calories/strain(00:23:19) Continuous glucose monitors(00:25:41) Hydration + sodium(00:31:13) Recap: what’s useful vs. noise(00:33:12) The best “data” you can collect(00:35:58) Indoor training priorities(00:41:59) Fueling indoors(00:45:11) Workout execution hierarchy(00:49:55) Power vs heart rate(00:55:48) Balancing Zwift racing with structured training(00:58:35) How racing can stall fitness(01:05:59) 2026 Lifetime Grand Prix rosterIn this episode, Hannah and Coach Jonathan dig into the messy middle of wearables and training metrics, what is genuinely useful, what is mostly noise, and how to keep data from hijacking your confidence before you even start a workout. They unpack why metrics like HRV, readiness scores, sleep stages, and body battery style numbers can be wildly inconsistent across devices, and why those numbers work best as retrospective context that confirms what you already feel rather than daily go or no go decision makers. From there, the conversation turns practical, focusing on what actually drives performance, executing the plan, fueling well (especially indoors), and recovering consistently, then using data only if it supports adherence instead of adding friction. They also highlight underrated but far more actionable tools like post ride notes and long term patterns, with a clear warning not to let a watch seal the fate of your day before you have given the workout an honest shot.// RESOURCES MENTIONED- Hannah’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerR

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// 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) Alex Drops a Big Announcement (0:08:19) Why Threshold Feels Brutal (Even When Fitness Is Up) (0:10:21) The Indoor Setup Fix Most People Miss (Match) (0:11:30) The Hidden Reason You’re Stuck: No Real Cycles (0:18:18) Stop Guessing: Rate Workouts the Right Way (0:24:37) The #1 Endurance Mistake: “Easy” Rides Too Hard (0:36:11) Race Pacing Autopsy: Where It Was Won (and Lost) (0:41:27) Rapid-Fire Answers You’ll Actually Use(0:49:27) Plans for your event (gravel, Zwift racing, touring, more) (0:51:22) “My longest workout is 1:30… is that enough for a long race?” (0:56:23) How many intensity days per week should you do? (0:56:53) “Which plan should I pick?” (custom plan vs presets) (0:57:17) “I don’t want to follow a plan” (how to train without feeling boxed in) (0:58:49) When to add strength training (without wrecking key workouts) (0:59:33) Cross-training: “I also do another sport” (how the plan accounts for it) (1:01:58) Vacation, sickness, missed days: “Will it adjust when life happens?” (1:06:55) Quick edits: swap to a shorter or longer workout on the fly (1:03:58) “I already know my FTP… do I need AI FTP Detection?” (1:05:42) Training outside: how to execute workouts outdoors (1:03:36) “Is this only for serious racers?” (training for fun still works) (1:07:31) “Is it going to be boring?” (how people actually do it) (1:09:08) “What makes TrainerRoad different?” (1:15:14) “Can I talk to someone if I have questions?” (coaches + help)In this episode, Alex Wild and Coach Jonathan break down why your workouts can feel way too hard even when your fitness is improving, and the culprit usually isn’t motivation or toughness, it’s how the week is structured. They unpack an athlete calendar to show how intensity can quietly creep in on “easy” days, why that makes threshold feel brutal, and how better training cycles, real recovery space, and honest post-workout ratings get progress moving again. The final portion turns into a rapid-fire TrainerRoad FAQ, covering every question you could have prior to signing up.// RESOURCES MENTIONED- Alex’s Instagram: https://www

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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(0:00:01) Intro(0:01:29) Offseason reset and avoiding burnout(0:04:02) The “year-long offseason” trap: trying to maintain fitness(0:07:39) Athlete calendar review: big training, no real breaks(0:10:00) Why recovery weeks fail (weekend overreaches)(0:14:30) Reframing rest: creating space for adaptation(0:32:25) Perimenopause training: strength, fueling, flexibility, more recovery(0:48:03) Easy endurance should feel easy (stop “suffering to suffer”)(0:51:57) Fueling focus: carbs and planning hard days (less room for error)(1:04:59) Gift guide begins (budget friendly picks and practical favorites)(1:18:10) Experience gifts, trips, and adventure ideasIn this episode, Coach Jonathan sits down with pro cyclist Hannah Otto to break down a common training trap: not respecting rest and recovery. They talk through the mindset side of recovery, why many athletes never fully bounce back when they keep stacking “productive” weeks without real space, and how weekend overreaches can quietly derail an entire training block. The conversation also covers choosing bucket list events that keep training fun and sustainable, plus practical considerations for perimenopause training including strength work, fueling, flexibility, and the need for more recovery.// RESOURCES MENTIONED- Hannah’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cyc

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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) Intro – Ruth Holcomb on Balancing School, Training and Big Goals  (0:14:42) Coaching Young Riders – Avoiding Burnout and Keeping Cycling Fun  (0:25:37) How Ruth Learned to Pace Long Races vs Short, Punchy Efforts  (0:27:16) Race File Analysis – Why This Athlete Is Blowing Up Mid-Race  (0:30:40) Understanding “Matches” – How Every Spike Hurts Late Performance  (0:33:01) How Lower Threshold Riders Should Pace Cyclocross Starts  (0:40:43) Peaking, Rest and Why You Only Get Faster When You Recover  (1:10:31) Warming Up the Right Way – Avoiding the “Cooked Before the Start” Trap  Pro cyclist Ruth Holcomb joins Coach Jonathan to talk about what it takes to develop as a young rider without burning out, how to balance school with high performance, and what she learned transitioning from XCO racing to long gravel events. Together they break down an athlete’s cyclocross race files to show why so many riders blow up early, how pacing and power spikes drain your matchbook, and what smarter strategy looks like when your threshold isn’t the highest in the field. Ruth also shares practical advice on peaking, rest, warming up effectively, and keeping cycling fun for long term success.// RESOURCES MENTIONED- Ruth’s’ Instagram: https://www.instagram.com/woofholcomb - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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 revie

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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) Intro – Anders Johnson: World-Class Track Pursuit Specialist  (0:01:58) Track Cycling 101: Pursuit, Madison & Sprint vs. Endurance  (0:08:47) What 4km Pursuits Demand – Speed, Power & Aerodynamics  (0:16:27) Getting Aero vs. Losing Power – Position Tradeoffs  (0:21:33) Velodrome vs. Wind Tunnel – How They Really Test Aerodynamics  (0:35:24) Body Type, Weight & Fueling for Track Endurance Events  (0:43:09) How Anders Trains – Volume, Threshold, Gym Work & Torque  (1:09:29) Team Pursuit Strategy – Pull Lengths, Exchanges & Line Holding  (1:13:01) The Olympic Pathway – Qualifying, Funding & the Commitment RequiredCoach Jonathan Lee sits down with elite track cyclist Anders Johnson to unpack the world of track racing and how powerful these athletes are. Anders explains how track events work, what makes pursuit racing so physiologically unique, and why aerodynamics matter more than raw watts. He discusses the training, torque, and gym work required to push massive gears from a standing start, the challenges of optimizing aero position without losing power, and how team pursuit squads synchronize pulls at 60+ kph. Anders also shares insights on body composition, fueling for high-volume training, equipment demands, and what it takes to qualify for the Olympics in one of cycling’s most precise and technical disciplines.// RESOURCES MENTIONED- Anders’ Instagram: https://www.instagram.com/andersjohnson35 - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!ht

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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) Intro – Cramping, Polarized Carbs & Raising FTP in a Deficit(0:02:06) How to Fuel Every Workout and Still Lose Weight(0:05:02) Nutrition Timing & Big Breakfasts for Better Body Composition(0:24:17) Easy Meal Ideas for Hard Days, Normal Days & Recovery Days(0:37:31) Recovery Fueling – Protein Shakes vs Real Food(0:47:46) How Much Caffeine Is Safe on Race Day?(1:06:54) Case Study: Filthy 50 – Cramping Despite “Perfect” Fueling(1:14:02) Why Most Cycling Cramps Are From Pacing, Not SodiumCoach Jonathan Lee and Registered Dietitian Alex Larsen break down how cyclists can raise FTP while improving body composition through smart nutrition timing, proper fueling during workouts, and avoiding common dieting mistakes. They discuss polarized carbohydrate intake, front-loading calories, carb loading before big races, hydration and sodium strategies, and reveal why most cramping isn’t caused by electrolytes. This episode gives cyclists a practical roadmap to fuel better, train stronger, and avoid race-day blowups.// RESOURCES MENTIONED- https://alexlarsonnutrition.com/ - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Miller KC, et al. An Evidence

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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) Intro – Solo Q&A: Weight Loss, VO₂ Max & More  (0:00:35) Lose Weight Without Losing FTP  (0:05:00) TrainerRoad Plans for Power & Body Comp  (0:06:25) MTB Starts – Aerobic Fitness vs. Explosivity  (0:12:18) VO₂ Slow Component Explained  (0:16:00) Build Muscle Efficiency with Tempo & Sweet Spot  (0:19:32) Heat & PSI – Tire and Suspension Tips  (0:23:56) Power on Technical MTB Courses  (0:31:28) Training for Older Cyclists  (0:34:58) Cape Epic Prep – Running & Heat Adaptation  (0:42:29) Strength Training Integration  (0:46:02) Little Sugar Tire Insights  (0:48:56) Mixing Cycling with Backcountry Skiing  (0:50:53) Leadville Prep & Race Analysis  (0:57:15) Using Goal-Based Plans in Off-Season  (0:58:51) Zone 2 Intensity – Train Smarter  (1:05:21) Frequency vs. Volume for Fitness  (1:08:33) Why Consistency Beats PerfectionCoach Jonathan Lee tackles your top training questions in this solo Q&A episode — from losing weight without sacrificing FTP to mastering VO₂ max, Zone 2, and aerobic fitness. He breaks down how to train smarter for bike races, manage heat and tire pressure, structure off-season plans, and balance strength, cross-training, and cycling for year-round performance.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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.

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠🤝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) Intro – Strength Training for Cyclists with Derek Teel  (0:01:19) What Pros Actually Do in the Gym  (0:04:15) Should Cyclists Train Their Upper Body?  (0:07:03) The Truth About Gaining Muscle Mass  (0:12:09) Injury Prevention and Why Strength Matters  (0:17:09) How to Periodize Strength Training for Cyclists  (0:24:50) The Right Rep Ranges for Cycling Performance  (0:29:43) Best Strength Movements for Cyclists  (0:43:47) Why Cyclists Need to Lift for Bone Density and Durability  (0:50:44) Core Training That Improves Bike Handling  (0:59:35) Lower Body Strength Without Hurting Ride Quality  (1:08:15) Year-Round Strength Training Tips and TakeawaysLearn how to strength train for cycling with Jonathan Lee and Derek Teel of Dialed Health. They cover how to lift without gaining excess muscle, the best core and leg workouts for cyclists, and how to periodize your gym training for performance, injury prevention, and bone density. Get stronger, ride faster, and stay durable all season long.// RESOURCES MENTIONED- Derek’s Strength Training Programs: https://marketplace.trainheroic.com/workout-plan/team/dialed-health - Contact Derek: https://www.dialedhealth.com - Derek’s Instagram: https://www.instagram.com/dialedhealth  - 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

🚀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) Intro – Matt Beers Wins Big Sugar and Lifetime GP Finale(0:01:20) Matt’s 431W for 2+ Hours: Breaking Down the Power File(0:02:03) Early Race Chaos and Tactical Start Decisions(0:03:24) Opening Attacks: 693W for a Minute, 1,000W Surges, and the Breakaway Forms(0:05:36) Working in the Lead Group with Riley Amos and Matthew Wilson(0:07:04) Testing the Competition – Matt’s 600W “Probe” Effort Before Going Solo(0:08:49) Winning Move and Mechanical Drama in the Final Miles(0:09:11) Comparing Big Sugar vs. Little Sugar – Gravel vs. MTB Power Profiles(0:11:57) Lessons from Little Sugar: Raw Power vs. Drafting Dynamics in Gravel(0:13:05) Mechanical Mayhem: Flats, Crashes, and Surviving Big Sugar(0:14:08) Jonathan’s Little Sugar Recap and Power Insights(0:16:11) Fueling for 400W – Matt’s Nutrition Plan (150g Carbs + 600mg Caffeine/hr!)(0:19:04) Looking Ahead to Gravel Burn Stage Race in South Africa(0:20:25) Closing Thoughts – How TrainerRoad Athletes Get FasterSpecialized Off-Road’s Matt Beers joins the Ask a Cycling Coach Podcast to break down his Big Sugar Gravel victory and mind-blowing power numbers — averaging 431 watts for over two hours to win the Lifetime Grand Prix finale. Matt and Jonathan dig into his race tactics, the violent early efforts that split the field, and how teamwork and smart fueling (150g carbs + 600mg caffeine per hour!) powered the win. They also compare gravel vs. MTB dynamics, talk mechanicals, and preview Matt’s next challenge at Gravel Burn South Africa.// RESOURCES MENTIONED- Matt’s Instagram: https://www.instagram.com/mattbeers55 - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Join the TrainerRoad Zwift Club 🚴<a

🚀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) Intro – Keegan Swenson on Training and Race Preparation  (0:01:17) Little Sugar Race Strategy and the Importance of the Start  (0:03:06) Keegan’s Post-Worlds Training and Recovery  (0:04:25) Torque Training Explained – Building Strength with Low Cadence  (0:07:24) Physiological Benefits of Torque and VO2 Work  (0:10:15) Why Tempo and Sweet Spot Training Matter  (0:12:25) Fueling for Long Endurance and Tempo Rides  (0:15:05) Combining Intervals with Endurance Training  (0:18:37) The “Gray Zone” Debate – Why Pros Still Train There  (0:20:49) How Pros Structure Base Training with Sweet Spot Work  (0:23:11) Sprint Training and Managing Intensity  (0:24:43) How Hard Should You Train? Knowing When to Back Off  (0:28:02) Group Rides, Motivation, and Mental Training  (0:29:38) Final Takeaways from Keegan Swenson World Champion Keegan Swenson shares his cycling training secrets — from VO₂ intervals and sweet spot training to endurance rides, recovery, and mindset. Learn how he builds world-class power, balances intensity and recovery, and applies proven cycling tips that help him win at the highest level. Whether you’re chasing new FTP gains or just want to train like a pro, this episode of Ask a Cycling Coach shows how to train smarter, not harder.// RESOURCES MENTIONED- Keegan’s Instagram: https://www.instagram.com/keegels99 - 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/GetFa

// UPDATE ON LITTLE SUGAR GROUP RIDE //Saturday, Oct. 11 at 9:00am!Will leave from Finish Line for a 11.7mi route that covers the finish.Route: https://www.strava.com/routes/3411217966276238992 🚀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(0:00:39) Inside Trans-Cascadia with Tobin Ortenblad: Blind Enduro and Brutal Transfers(0:07:00) Analyzing Coach Jonathan’s CX Race File with Tobin(0:30:34) How to Survive Little Sugar: Tires, Rocks & Strategy(0:44:17) Coach Jonathan’s Training Block for Punchy Power(0:51:24) How to Stop Losing Traction on Steep ClimbsPro cyclist from the Santa Cruz ht.SQD Tobin Ortenblad joins Coach Jonathan Lee to break down one of his cyclocross race files and reveal why repeatability wins in CX. The two compare CX vs. XC power profiles, preview the punishing Little Sugar course, and discuss tire choice, line selection, and race-day strategy. Jonathan also shares the VO2-heavy training block that boosted his punch and FTP, and Tobin answers a listener question on how to stop losing traction on climbs and corners.// RESOURCES MENTIONED- Tobin Instagram: https://www.instagram.com/mctubbbin - 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: ⁠</

🚀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(0:20:11) Is It a Good Idea to Do Sweet Spot Block Training?(0:41:10) Do Pro Cyclists Do Sweet Spot Training?(0:46:53) Why Is the Tempo Zone Ignored?(0:56:42) Managing Your Breath During IntervalsCoach 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 <

🚀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/haleyhuntersmith - Thorne Probiotics:

🚀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 effecti

🚀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/apple2⁠Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:02:07) Rapid Fire Questions(0:08:57) From The Ground Up Project(0:12:42) How Pro Athletes Balance Content and Racing(0:16:00) How To Win Races As a Marked Rider(0:29:15) Why Don’t World Tour Cyclists Dominate Gravel?(0:51:29) Signs a Breakaway Will Stick(1:14:23) How Alexey Built His Bike Handling Skills// RESOURCES MENTIONED- Alexey's Instagram: https://www.instagram.com/alexeyvermeulen- 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<

Keegan Swenson breaks down his Marathon World Championships victory in this in-depth Cycling Podcast episode. From the decisive hike-a-bike to his 6-hour effort at 5 W/kg, Keegan shares the race strategy, fueling for endurance, and power data cycling insights that led him to the rainbow jersey. We dive into his bike setup—including running a hardtail MTB—and how he balanced speed, comfort, and control across technical terrain.Whether you’re into MTB Marathon Worlds, Marathon MTB, or just love mountain bike racing, this conversation is packed with takeaways for every rider. Keegan also reflects on years of preparation, the highs and lows of racing in Europe, and what this win means for his future in endurance racing.If you geek out on W/kg cycling, training details, or want to learn how the world’s best tackle brutal courses, this one’s for you.#KeeganSwenson #MTBMarathon #MarathonWorlds #MountainBike #CyclingPodcast #BikeSetup #RaceStrategy #EnduranceCycling #PowerData🚀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// RESOURCES MENTIONED- Keegan’s Instagram: https://www.instagram.com/keegels99 - 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 late

🚀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(00:00) Welcome from consistency and convenience to fewer interruptions, greater time efficiency, and better aerobic base building. He also answers listener questions about training indoors, shares practical tips to maximize your sessions, and highlights common pitfalls to avoid. Whether you’re new to indoor training or a seasoned rider, this short solo episode offers clear takeaways to help you stay consistent and see real progress.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub- Lasko Performance Series Fan: https://a.co/d/3zuX1RJ- Vornado Fly Max Fan: https://a.co/d/5tJubeP- DC Rainmaker's Website: https://www.dcrainmaker.com// TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling trai

🚀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(00:00) Welcome!(12:14) Should bigger riders focus on FTP or weight?(18:29) Matt Beer’s crazy story about how he get into cycling(42:29) Race Tactics For Larger Riders(53:45) Should big riders be punchy or steady?Pro rider Matt Beers joins the Ask a Cycling Coach Podcast to share what it’s like racing as a big, high-FTP athlete. He and Coach Jonathan cover his season’s highs and lows, the challenges of gravel’s “no teammates” rule, and strategies for maximizing power and FTP gains through threshold work, low-cadence training, and smart fueling. Matt also answers listener questions on weight vs. power, tactics for bigger riders, and why consistency is the ultimate performance hack.// RESOURCES MENTIONED- Matt’s Instagram: https://www.instagram.com/mattbeers55 - 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: ⁠<a href="https://www.insta

🚀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(00:00:00) Welcome!(00:00:18) Discussing Weight Loss for Cyclists(00:00:44) Trigger Warnings and Responsible Guidance(00:01:52) Listener Questions: Brandon's Dilemma(00:03:45) Listener Questions: Ryan's Frustration(00:06:22) Understanding Cholesterol and Carbohydrates(00:25:38) Complexities of Weight Loss(00:37:17) Personal Experience with Lifestyle Changes(00:37:55) Setting Realistic Athletic Goals(00:40:15) Sustainable Weight Management for Athletes(00:45:14) Importance of Protein and Fat in Diet(00:48:48) Carbohydrate Management for Performance(00:52:46) Tracking and Adjusting Nutritional Intake(01:01:37) Seeking Professional Help for NutritionIn this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan Lee and Dr. Kyle Pfaffenbach delve into safe and effective weight loss strategies for cyclists. They discuss the complexities of weight management, the importance of sustainable lifestyle changes, and how to avoid triggering unhealthy behaviors. They also answer listener questions, offering insights into carbohydrate intake, genetics, cholesterol, and how to balance nutrition with training to achieve optimal performance. Learn practical tips and responsible guidance for managing your weight as an athlete.// RESOURCES MENTIONED- 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- List

🚀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(00:00:00) Welcome!(00:00:47 Hannah Otto's Leadville Experience(00:02:14) Leadville Race Strategy and Preparation Insights(00:04:31) Leadville Equipment and Nutrition Choices(00:07:12) Leadville Race Dynamics and Challenges(00:25:27) Listener Questions and Bike Computer Setup(00:37:26) Understanding Power Data and Performance(00:38:51) Listener Question on Pacing for Gravel Worlds(00:46:54) Listener Question on Stage Racing Tips(01:03:51) Hannah's White Rim FKT ExperienceIn this episode, Hannah Otto joins us to share her insights on preparing for big rides, including her experiences at Leadville and her recent FKT on the White Rim. We delve into Hannah's impressive performance, the strategies for pacing and recovery in stage races like the Breck Epic, and tips for tackling relentless terrain at Gravel Worlds. Plus, Hannah sheds light on her specialized training and equipment choices for endurance mountain biking. Tune in to get inspired and learn valuable tips from one of the best in the sport!// RESOURCES MENTIONED- Hannah's White Rim FKT Video: https://www.competitivecyclist.com/campaign/hannah-otto-white-rim-fkt - Hannah’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad!<a href="https://trainerroad.cc/GetFaster" target=

🚀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(00:00:00) Welcome!(00:00:26) Keegan's Race Strategy and Goals(00:02:20) Bike Setup and Equipment Choices(00:16:15) Nutrition and Hydration Strategies(00:26:06) Power and Performance Analysis(00:38:33) Powerline to Columbine: Group Dynamics and Aerodynamics(00:39:23) Conquering Columbine: Climb Strategies and Challenges(00:42:51) Navigating the Descent: Techniques and Obstacles(00:51:40) Powerline Climb: Mental and Physical Endurance(01:03:40) Final Push: Turquoise Lake and the BoulevardIn this episode, Coach Jonathan Lee and Keegan Swensen dissect their performances at the 2025 Leadville 100 endurance mountain bike race. Jonathan compares his own finish to Keegan's winning ride, delving into their time splits, power outputs, nutritional strategies, equipment setups, and race day experiences. Learn about Keegan's impressive 5 hours and 45 minutes finish, how he strategically pushed his limits, and Jonathan’s approach to meet his goals. Tune in for valuable insights on race pacing, preparation, and the challenges of competing at high elevation.// RESOURCES MENTIONED- Keegan’s Instagram: https://www.instagram.com/keegels99 - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠-

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠Leadville Time Sheets (Print and tape on top tube): https://trainerroad.cc/LeadvilleTimeSheets2025🏁 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(00:00:00) Welcome!(00:01:10) Coach Jonathan’s Leadville Race Preparation(00:06:03) Jonathan’s Sub-8hr Pacing Plan for Leadville(00:11:01) Leadville Nutrition and Hydration Strategy(00:17:42) Leadville Equipment and Apparel Choices(00:28:28) Pete’s Tips to Combat Negative Racing Tactics(00:46:50) How to Sleep After Late Night Training(00:53:46) How to Be a Better Climber(01:01:12) Conclusion and Final TipsPete Morris from Free Lap Collective and Coach Jonathan review Jonathan’s his training data leading up to his Leadville race, including how he increased his power by 14 watts and dropped 7 pounds, as well as his Leadville pacing plan and nutrition strategy. They discuss strategies to handle negative racing tactics, effective recovery techniques after late-night workouts, and optimizing performance on long, steep climbs. They also address an athlete's challenges with hyperventilating on steep climbs and provide actionable training advice to improve performance.// RESOURCES MENTIONED- Free Lap’s Instagram: https://www.instagram.com/freelap.cc - 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 ques

🚀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(00:00:00) Welcome!(00:00:43) Listener's Question on Negative Racing(00:02:32) Tobin's Personal Experience with Negative Racing(00:04:15) Strategies to Combat Negative Racing(00:06:10) The Importance of Tactical Patience(00:11:40) Effective Use of Power in Racing(00:17:33) Forming Alliances and Team Dynamics(00:26:18) The Impact of Negative Racing on Local Competitions(00:30:27) Discussion on Lifetime Grand Prix and Points Structure(00:33:08) Scott's Question About The Fat Burning Zone(00:37:54) Understanding Fat Burning Zones(00:47:39) Fasted Training: Pros and Cons(01:09:10) Maintaining Fitness During Off-SeasonJoin Jonathan and guest pro cyclist Tobin Ortenblad from the Santa Cruz ht.sqd on this episode of the Ask a Cycling Coach podcast presented by TrainerRoad! They dive into various topics, including race tactics for marked riders, physiological responses to VO2 max vs. threshold training blocks, and effective strategies for fat burning. Tobin shares valuable insights on tackling negative racing tactics and practical approaches to maintain and improve FTP throughout the cycling season. Tune in for actionable advice and expert tips to become a faster cyclist!// RESOURCES MENTIONED- Tobin’s Instagram: https://www.instagram.com/mctubbbin - 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

🚀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(00:00) Welcome!(00:13) Hannah Otto's National Championship Win(01:13) Race Course and Preparation(03:03) Training and Hydration Strategy(16:20) Race Day Execution and Challenges(24:56) Jonathan's Tahoe Trail 100 Experience(33:14) Power Management and Climbing Strategy(34:57) Unexpected Victory and Reflections(39:37) Passing Etiquette and Techniques(50:32) Leadville Race Dynamics and Preparation(58:23) Nutrition Strategy for LeadvilleIn this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Hannah Otto from Scott Bikes joins us following her victory at the Cross Country Marathon National Championships. The discussion explores her training approach, race-day strategy, and nutrition plan. Hannah shares insights on tackling the technical Roanoke course, managing focus, and responding to race-day challenges. Additionally, Coach Jonathan recaps his experience at the Tahoe Trail 100, where strategic pacing, nutrition, and a last-minute pass qualified him for the Leadville 100. The episode wraps up with a discussion on Leadville race preparation and the importance of having a solid nutrition and pacing strategy.// RESOURCES MENTIONED- Hannah’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 Ap

🚀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(00:00:00) Welcome!(00:00:13) Ryan's Recent Race and Training Insights(00:01:08) High Altitude Training and Power Adjustments(00:10:10) Pacing Strategies for Leadville(00:19:45) Race Analysis and Performance Metrics(00:29:34) Consistency in Training and Coaching Insights(00:39:52) Balancing Structured Work and Endurance Rides(00:40:25) The Role of Enthusiasm in Training(00:43:01) High Carb Intake: Fad or Future?(00:46:57) Ryan’s Silver Rush Race Recap(01:02:51) Preparing for the Tahoe Trail 100(01:03:56) Pacing and Nutrition StrategiesIn this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan and pro athlete Ryan Standish dive deep into training consistency, pacing at high altitude, and effective nutrition strategies for hot conditions. Ryan shares his experience balancing professional cycling with real-life commitments and gives insights into his recent Silver Rush 50 podium finish. Coach Jonathan talks about his recent experience at the Death Ride and how he'll apply those lessons to the upcoming Tahoe Trail 100 in his quest to qualify for Leadville. They discuss ideal pacing strategies, equipment choices, and how to calibrate your training for high elevations. Whether you're aiming for a Leadville spot or just want to optimize your training and racing, this episode is packed with practical advice. Don't miss out on these key insights to make you a faster cyclist!// RESOURCES MENTIONED- Ryan’s Instagram: https://www.instagram.com/ryanstandwich - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠</

🚀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(00:00:00) Welcome!(00:01:08) How Important Is Nutrition Variety?(00:03:22) Meal Planning and Variety(00:12:24) Race Preparation and Training Insights(00:15:57) Pre-Race Nutrition and Anxiety(00:26:02) Hydration and Fluid Intake(00:38:38) Quick and Easy Meal Hacks(00:41:41) Protein Tips and Tricks(00:44:32) Probiotics and Dairy Tolerance(00:46:11) Fueling for Workouts(00:48:53) Homemade Nutrition and Sodium Intake(00:55:31) Coach Jonathan’s Leadville Goal(00:57:00) The Death Ride Course(00:57:37) Coach Jonathan’s Training Review(01:02:54) How to Qualify for Leadville(01:04:04) The BRUTAL 2025 Tahoe Trail Course(01:06:23) Heat Training Protocol(01:10:46) Heat Management Solutions(01:10:34) Preparing for the Death Ride(01:12:16) Adjusting Nutrition for Heat(01:13:52) Tahoe Trail 100 Pacing Strategy(01:15:07) Tahoe Trail 100 Tire ChoiceIn today's episode, Coach Jonathan Lee is joined by Alex Larson from Alex Larson Nutrition to tackle important cycling nutrition questions. They cover the significance of variety in diet, pre-race meals, hydration, and how to manage pre-race stress. Jonathan also shares his ambitious goal of qualifying for the Leadville Trail 100 through the Tahoe Trail 100. He dives into his training plan, heat preparation, and strategies for success. Don't miss this packed episode for insights on nutrition, training, and racing! Stay tuned till the end to hear Jonathan's detailed plan for achieving his Leadville goal.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Alex Larson’

🚀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(00:00:00) Welcome!(00:00:26) Tour de France Overview(00:03:07) Tour de France Nutrition Insights(00:05:54) Women's Tour de France Highlights(00:08:25) Listener Question: Leadville Cadence Concerns(00:28:21) Hannah's Unbound Experience(00:49:54) Why People Are Misunderstanding Durability and Fatigue Resistance(01:01:47) Why your power is different on climbs vs. flats(01:22:13) Improving Single Track PacingTour de France week is here! In this episode, we break down shocking stats on the Tour’s insane calorie demands, and what changes in your body at low cadence vs. high cadence and which is best. We also cover how to actually train fatigue resistance (hint: you might be doing it wrong), and why your power drops on the flats even if you’re strong on climbs.Plus, pro racer Hannah Otto shares an unfiltered look into her brutal Unbound Gravel experience, what it taught her about mental toughness, and the pacing secrets you need for big mountain bike races like the Leadville Trail 100 MTB and Park City Point to Point.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Hannah Otto’s Instagram: https://www.instagram.com/thehannahotto // 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:<a href="https://

🚀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(00:00) Welcome!(00:45) Why VO2 Max is SO hard(02:07) Mental Strategies for VO2 Max Intervals(10:18) How AI Can Improve VO2 Max Training(13:40) Psychological Approaches to Training(23:29) Pacing and Nutrition for Tahoe Trail 100(31:43) Pacing Tips for Long Races(37:01) Mountain Bike vs. Gravel Tires Debate(44:33) Why Don’t More Pros Use Classified Hubs?(47:54) Heat Training Techniques and TipsJoin Coach Jonathan Lee and Team CycleSport’s Alex Wild as they delve into various training strategies focusing on dreaded VO2 Max intervals, including mental limiters, effective pacing tips for the Tahoe Trail 100, and heat training methods. Learn about the benefits of using Classified hubs, the appropriate bike setups for different terrains, and the importance of precise equipment choices for your races. Don't miss out on these practical tips and anecdotes designed to make you a faster and more efficient cyclist.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Alex Wild’s Instagram: https://www.instagram.com/alexwildmtb // 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/3HTF