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3 Reasons Your Exercise Heart Rate Is So High (#226)

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OVERVIEW
Sometimes your exercise heart rate seems higher than normal for a given power output and perceived exertion. Beyond the standard variables that affect heart rate, like caffeine, dehydration, anxiety, and fatigue, there are other training and nervous system related factors that may elevate exercise heart rates for a few days or up to two weeks. Coach Adam Pulford examines three common scenarios that can temporarily jack up your exercise heart rate.
TOPICS COVERED

  • What influences heart rate
  • Scenario 1 - first indoor trainer session
  • Heat training for indoor cycling
  • Scenario 2 - time away from training
  • How to mitigate elevated HR issues when returning to training
  • Heat exposure to mitigate elevated HR
  • Scenario 3 - long steady rides vs. hilly rides
  • HR response to cold vs. heat
  • MTB Tip - using hrTSS to evaluate technical terrain

ASK A QUESTION FOR A FUTURE PODCAST
LINKS/RESOURCES

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

  continue reading

Hoofdstukken

1. 3 Reasons Your Exercise Heart Rate Is So High (#226) (00:00:00)

2. High Heart Rate (00:00:07)

3. Mitigating High Heart Rate Responses (00:09:31)

4. Optimizing Training Response With Heart Rate (00:17:45)

232 afleveringen

Artwork
iconDelen
 
Manage episode 454965346 series 2617226
Inhoud geleverd door CTS. Alle podcastinhoud, inclusief afleveringen, afbeeldingen en podcastbeschrijvingen, wordt rechtstreeks geüpload en geleverd door CTS of hun podcastplatformpartner. Als u denkt dat iemand uw auteursrechtelijk beschermde werk zonder uw toestemming gebruikt, kunt u het hier beschreven proces https://nl.player.fm/legal volgen.

OVERVIEW
Sometimes your exercise heart rate seems higher than normal for a given power output and perceived exertion. Beyond the standard variables that affect heart rate, like caffeine, dehydration, anxiety, and fatigue, there are other training and nervous system related factors that may elevate exercise heart rates for a few days or up to two weeks. Coach Adam Pulford examines three common scenarios that can temporarily jack up your exercise heart rate.
TOPICS COVERED

  • What influences heart rate
  • Scenario 1 - first indoor trainer session
  • Heat training for indoor cycling
  • Scenario 2 - time away from training
  • How to mitigate elevated HR issues when returning to training
  • Heat exposure to mitigate elevated HR
  • Scenario 3 - long steady rides vs. hilly rides
  • HR response to cold vs. heat
  • MTB Tip - using hrTSS to evaluate technical terrain

ASK A QUESTION FOR A FUTURE PODCAST
LINKS/RESOURCES

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

  continue reading

Hoofdstukken

1. 3 Reasons Your Exercise Heart Rate Is So High (#226) (00:00:00)

2. High Heart Rate (00:00:07)

3. Mitigating High Heart Rate Responses (00:09:31)

4. Optimizing Training Response With Heart Rate (00:17:45)

232 afleveringen

Alle afleveringen

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The Time-Crunched Cyclist Podcast by CTS
The Time-Crunched Cyclist Podcast by CTS podcast artwork
 
Overview: You are an athlete. Yes, you. Even if you don't always feel like one. Even if you're not as fit as you'd like. Being an athlete is part of your identity and who you are. It influences your priorities, eating behaviors, sleeping choices, and even your relationships and career decisions. Athlete, coach, parent, and journalist Pam Moore joins Coach Adam Pulford to delve into the power of athlete identity and how leaning into it can improve all aspects of your life and performance. Topics Covered In This Episode: Defining athlete identity Occupational therapy insights on athlete identity How athlete identity changes with life transitions (kids, jobs, marriage, etc.) Maintaining athlete identity when life gets busy Adapting athlete identity with advancing age How shame affects athlete identity How self compassion improves longevity in sport/training Guest: Pam Moore started out as an Occupational Therapist before committing to her passion for writing and becoming a journalist. A regular contributor to The Washington Post, her work has also appeared in Time, The Guardian, and Runner’s World, Bicycling Magazine, and for well-known brands like Peloton. She earned a certification as an Intuitive Eating Counselor. Show Links: Pam Moore's Website Pam's Podcast Real Fit — Pam Moore ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
Overview: Intuitive eating coach and journalist Pam Moore joins Coach Adam Pulford to discuss the ins and outs of "Intuitive Eating", what it really means (hint: it's not just eat whatever you want whenever you want), why it might be important for your lifestyle and eating habits, and how to incorporate it into your nutrition program. Topics Covered In This Episode: What is Inutitive Eating? Examples of cues or prompts that fit into intuitive eating Why we lack awareness of how we're actually eating Is there a place for tracking calories/macros in intuitive eating? Going from "the least you can get away with" to "the most I can tolerate" during exercise. Guest: Pam Moore started out as an Occupational Therapist before committing to her passion for writing and becoming a journalist. A regular contributor to The Washington Post, her work has also appeared in Time, The Guardian, and Runner’s World, Bicycling Magazine, and for well-known brands like Peloton. She earned a certification as an Intuitive Eating Counselor, and says, "As an occupational therapist and a journalist, I bring my intuitive eating coaching clients a deep understanding of human motivation, what it takes to make sustainable behavior change, and most importantly, how to ask the right questions and listen deeply to the answers." Show Links: Intuitive Eating Website/Book Pam Moore's Website Pam's Podcast Real Fit — Pam Moore ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
OVERVIEW Should you perform your interval efforts at the beginning or end of your workout? In most cases, doing hard efforts early, when you are freshest, increases power output and time-at-intensity for those intervals. In this episode, Coach Adam Pulford provides the rationale behind this structure and shares the three specific scenarios when he has athletes ride in Zone 2 for most of the ride and execute hard efforts at the end. TOPICS COVERED Why you should do intervals in the first third of your workout. How early intervals improve Zone 2 training effect afterward Intervals at the end for competition specificity Intervals at the end for fatigue resistance training/durability Interval timing advice for Time-Crunched Athlete ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES Workout & Interval Structure: Decoding Interval Workouts: How to determine the number and duration of intervals The Science of Training Your Durability and Fatigue Resistance: https://youtu.be/8-RRwmlErDI or https://www.buzzsprout.com/813266/episodes/15275108 Fatigue Resistance Training and Testing: https://youtu.be/556YzqceA9E or https://www.buzzsprout.com/813266/episodes/15507165 Knowledge is Watt: DURABILITY: THE FOURTH DIMENSION OF ENDURANCE PERFORMANCE : HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
Overview: In this insightful conversation, Coaches Jason Koop and Adam Pulford pull back the curtain and reveal the ways they navigate the creation, planning, and execution of athlete goals - and their own goals as coaches and professionals. It's a new perspective on traditional narratives about goal setting, one that is sure to be thought-provoking for athletes and coaches alike. Topics covered in this episode: Who's goals are these, anyway? Why coaches and athletes are terrible at forecasting Why a granular annual plan can be counterproductive How a broadly-based annual plan is essential How to guide an athlete with two or more A-goals in a season ASK A QUESTION FOR A FUTURE PODCAST Guest: Jason Koop Jason Koop is the Head Coach of CTS Ultrarunning, author of "Training Essentials for Ultrarunning, 2nd Ed", creator of the "Research Essentials for Ultrarunning" monthly newsletter, and host of "The Koopcast" podcast. He is one of the most sought-after coaches in ultrarunning, and for many years he was the CTS Coaching Director in charge of coaching education and ongoing mentoring of CTS Coaches across all sports. Find Jason on Instagram , Twitter , or his website: https://jasonkoop.com Host Adam Pulford has been a CTS Coach for more than 15 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Links Long Range Planning Link: Book — Coach Jason Koop My Go-To on Periodization: Periodization Theory and Methodology of Training Article on Goals: Three Types of Goals for Cycling Success Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
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The Time-Crunched Cyclist Podcast by CTS
The Time-Crunched Cyclist Podcast by CTS podcast artwork
 
Overview: Coach Renee Eastman joins Adam Pulford to provide wisdom, guidance, and actionable tips for thriving through the week between Christmas and New Year's. For some, it's an opportunity for a big training block (e.g., Rapha's Festive 500). Others struggle to train at all because of family trips. And still others get anxious about indulging in holiday meals. Renee and Adam have common-sense tips for all these scenarios and more. Topics Covered In This Episode: Strategies for Time-Crunched vs. Time-Rich Athletes Will taking two weeks off hurt your fitness? Alternative exercises that count for training Healthy perspectives on Holiday eating Are week-long fitness challenges a good idea? How to execute a week-long challenge if you choose Guest: Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion. Show Links: Renee Eastman bio: https://trainright.com/coaches/renee-eastman/ Instagram: https://www.instagram.com/renee.eastman/?hl=en Detraining Effects Prevention: A New Rising Challenge for Athletes - PMC (PDF) The Effects of Detraining on Cardiovascular Parameters in Distance Runners Vacations: Remarkably Valuable for Athlete Fitness and Life-Balance The Rapha Festive 500 Detraining Episode: https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000583323375 ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
OVERVIEW Warmup routines change based on the physical and mental demands of a competition or training session. There are general rules of thumb like, "The shorter the race the long the warmup", but Coach Adam Pulford dives deeper and describes exactly how long to warm up on the bike and with what range of intensities, along with dynamic activities cyclists can do off the bike - or in the start corral - to compete or train at your best. TOPICS COVERED Warm up rules of thumb The Short warmup (7-10 minutes) Medium warmup (20 minutes) Long warmups (30-45 minutes) Example: Long warmup before hard training (25-30 minutes) Example: Race warmup (45 minutes) Example: Alternative short race warmup (20 minutes) Dynamic Warmup and Activation Exercises Do Masters athletes need a longer warmup? Creating a good dynamic warmup Time-Crunched Warmups and Race Start Corrals ASK A QUESTION FOR A FUTURE PODCAST RESOURCES EXAMPLE Warm up before hard Training: ~25-30min 10-15min of easy endurance spinning 3x1min FastPedals (high cadence, moderate power) with 1min RBI, spin easy for 2-3min then move on to 2x20s openers with 2-3min RBI Build into your main set, and have at it! Good for a 90min session with hard, zone 4+ intervals EXAMPLERace Warm Up: 45min 10-15min of easy endurance spinning 3x1min FastPedals (high cadence, moderate power) with 1min RBI 2x4min Threshold efforts with 3min RBI 2x20s openers with 2-3min RBI 5-10min easy spinning EXAMPLE Simple Race Warm Up: 20min 7-10min easy endurance spinning 3min build from Tempo to Threshold 2min easy 1x20s Opener 3-5min easy spinning LINKS NSCA General and Specific Warm Up Golden Rule of Running: Never Skip the Warm-up HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
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The Time-Crunched Cyclist Podcast by CTS
The Time-Crunched Cyclist Podcast by CTS podcast artwork
 
OVERVIEW Sometimes your exercise heart rate seems higher than normal for a given power output and perceived exertion. Beyond the standard variables that affect heart rate, like caffeine, dehydration, anxiety, and fatigue, there are other training and nervous system related factors that may elevate exercise heart rates for a few days or up to two weeks. Coach Adam Pulford examines three common scenarios that can temporarily jack up your exercise heart rate. TOPICS COVERED What influences heart rate Scenario 1 - first indoor trainer session Heat training for indoor cycling Scenario 2 - time away from training How to mitigate elevated HR issues when returning to training Heat exposure to mitigate elevated HR Scenario 3 - long steady rides vs. hilly rides HR response to cold vs. heat MTB Tip - using hrTSS to evaluate technical terrain ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES Evidence and possible mechanisms of altered maximum heart rate with endurance training and tapering - PubMed Do You Have An Elevated Heart Rate After Exercise? Here's Why Effects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional Studies Unlocking Peak Performance: Heat Training Science with Lindsay Golich (EP #214) Autonomic Nervous System: What It Is, Function & Disorders Recovery from sauna bathing favorably modulates cardiac autonomic nervous system - ScienceDirect HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
OVERVIEW In a recent episode (#220), Coach Adam Pulford covered how much Zone 2 training is too much or no longer productive. At the other end of the spectrum, there were questions about the minimum dose of Zone 2 training necessary to achieve positive adaptations. The minimums depend on whether athletes are beginners, intermediates, or advanced riders, along with other factors. Coach Adam explains how to categorize yourself and how to find the appropriate minimum ride length to make Zone 2 sessions effective. TOPICS COVERED Classifications of athletes for Zone 2 work Minimum doses of Zone 2 for Beginner, Intermediate, and Advanced riders Why different athletes have different minimum doses of Zone 2 ASK A QUESTION FOR A FUTURE PODCAST HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
OVERVIEW: The Breck Epic is the premier mountain bike stage race in the United States, and Race Founder and Director Mike McCormack is a legendary for the ethos and environment he's cultivated around the race. He and Adam Pulford go beyond Breck Epic to talk about what riders get out of doing truly epic endurance events, how to prepare for them, how to have fun during them. Don't miss this inspiring and motivating conversation, and then go sign up for your next big adventure! Key topics in this episode: How Breck Epic works The value of creating a great racing experience for riders Balancing MTB skills and fitness training The effect of Breckenridge's altitude (9400 ft) on performance, nutrition, and recovery Preparing for racing at altitude when you live at sea level Managing race week efforts to maximize fun and success Guest Mike McCormack founded the Breck Epic MTB Stage Race in 2009, treating its field to a high-alpine tour of Colorado’s secret stashes, hidden gems and historical ghost towns. Committed to big routes with good friends, Epic’s 220-plus miles and 40k of vertical establish its 6 stages as the gold standard of endurance backcountry riding. With a unique cloverleaf format allowing riders from 25 countries and 40+ states to start and finish each day within a mile of the the historical Victorian mining town of Breckenridge, Colorado, Epic is the mountain bike experience of a lifetime. Links IG: https://www.instagram.com/breckepic/ X: https://x.com/BreckEpic https://www.facebook.com/search/top?q=breck%20epic https://breckepic.com/ Host Adam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
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The Time-Crunched Cyclist Podcast by CTS
The Time-Crunched Cyclist Podcast by CTS podcast artwork
 
OVERVIEW Unravel the mystery of "junk miles" with as we redefine the controversial concept and dismantle myths surrounding Zone 2, Zone 3, Tempo and Sweet Spot. This episode will help you transform aimless fatigue-inducing rides into purposeful, performance-enhancing sessions. Understanding the art of periodization and the value of each training zone, you’ll learn to strategically align your rides with your fitness goals and maximize your cycling potential. TOPICS COVERED What "Junk Miles" really means Weekly training pattern to avoid junk miles Tips for planning effective workouts Making good use of group rides ASK A QUESTION FOR A FUTURE PODCAST LINKS Periodization Theory and Methodology of Training Macrocycles, Mesocycles, Microcycles: Periodized Training Explained What Are Junk Miles and Are They Ruining Your Training? The Science Chris Carmichael's 5 Most Important Rules for Cycling Training - CTS Block Periodization for TC Athletes: https://substack.com/home/post/p-139717997 HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
OVERVIEW: Longtime pro cyclist Heather Fischer joins Adam Pulford to discuss short-term and long-term motivation, both what it takes to get out the door today and what it takes to fuel your passion for training year after year. Perfect for the end of the season and the impending winter, this conversation provides insights into how you can make the most of the coming months and put yourself on track for a great season next spring and summer. Guest Heather Fischer has been a professional cyclist for more than 10 years, earning Collegiate and US Pro National Championships, top-10 finishes in UCI World Tour races, and competing in gravel events like Unbound, FNLD GRVL, Crusher in the Tushar, Rock Cobbler, BWR, and The Rad Dirt Fest. A resident of Boulder, CO, Heather works as a cycling coach and is coached by "Time-Crunched Cyclist Podcast" host Adam Pulford. Links Heather's IG: https://www.instagram.com/heather_smash/ Host Adam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
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The Time-Crunched Cyclist Podcast by CTS
The Time-Crunched Cyclist Podcast by CTS podcast artwork
 
OVERVIEW: Kerry Werner has been packing, unpacking, and traveling with bicycles for nearly two decades, and now he advises people on traveling with bicycles for BikeFlights. He talks with Coach Adam Pulford about how to pack a bike, whether to ship or fly with your bike, recommended bike cases and boxes (and cases he doesn't recommend), and much more. Key topics in this episode: How do people travel with their bikes? Top bike case product recommendations What to look for in a bike case Hard shell vs soft sided cases Bike cases Kerry does not recommend Cardboard bike boxes vs. cases How BikeFlights works International travel with a bicycle Guest Kerry Werner has been at the top of the US cyclocross and mountain bike racing scene for more than 10 years. He has ridden on multiple World Championships teams for XC MTB and Cyclocross. His palmarès includes: 33 UCI wins, U23 XC MTB National Championship, 3 time Division One Collegiate CX National Championships, and a Pan American CX Championship. When he is not racing or producing his very popular vlog content, Kerry is the Event and Marketing Support Specialist for BikeFlights. Links Kerry's IG: https://www.instagram.com/kerryw24/ Kerry's Youtube Channel: https://www.youtube.com/c/KerryWernervlog Bike Flights: https://www.bikeflights.com/ Packing videos from BikeFlights: https://www.bikeflights.com/pack/ Host Adam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
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The Time-Crunched Cyclist Podcast by CTS
The Time-Crunched Cyclist Podcast by CTS podcast artwork
 
OVERVIEW Overview: Zone 2 training is all the rage, but there's a point at which more Zone 2 or exclusively training at low intensity is no longer productive. Time-Crunched Cyclists reach this point sooner than time-rich athletes because you don't have the training volume to continue creating a training stimulus. Coach Adam Pulford shares his solutions for developing aerobic fitness using a mixed-intensity training method for Time-Crunched Cyclists. TOPICS COVERED When is it appropriate to do mostly Zone 2 training? Why NOT to do just Zone 2 training Progression at Zone 2 Aerobic decoupling How to increase Zone 2 power output Indoor vs outdoor for Zone 2 rides ASK A QUESTION FOR A FUTURE PODCAST HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD is back to discuss exactly how sodium bicarbonate can improve cycling performance, how much to consume, when to take it, and what workouts or races it works best for. Coach Adam Pulford and Kristen also discuss new research showing that using sodium bicarbonate during an 8-week training program improves training adaptations. Key topics in this episode: What sodium bicarbonate does in the body What's the problem with sodium bicarbonate? What athlete types benefit from sodium bicarbonate? Is sodium bicarbonate safe? How much sodium bicarbonate should you take? Multi-day loading with sodium bicarbonate Sodium bicarbonate in long-term training plan Guest Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD) and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes. Links Kristin's Website Kristin's Instagram References: 2020 Study on Individualization of Sodium Bicarb Ingestion : Meta Analysis: Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta-analysis | Sports Medicine Asker Jeukedrup Summary: Sodium bicarbonate, cheap and effective? Why Top Olympic Athletes Use Baking Soda to Boost Performance The effect of sodium bicarbonate mini-tablets ingested in a carbohydrate hydrogel system on 40 km cycling time trial performance and metabolism in trained male cyclists - PubMed Knowledge is Watt article Host Adam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
OVERVIEW Overview: Let's say you have cycling event coming up that requires both steady, sustained power and short, punchy accelerations or climbs? How do you train to optimize both? Coach Adam Pulford describes the structure of a 16-week training plan he would use for this scenario. TOPICS COVERED Demands of training for long efforts vs. short efforts Training blocks to use across a 16-week program Workout details and weekly training structure Peak phase training with an effective taper ASK A QUESTION FOR A FUTURE PODCAST HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…
 
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