• Epic Rides Carson City Off-Road recap • How to pace a long MTB race • How to save energy in a mountain bike race • The effects of extreme heat on human performance • How to rebound from overheating • Hydration strategies with aid stations • How to avoid cramps on the bike
• Epic Rides Carson City Off-Road course preview • How to prioritize races • How to set a time goal for an MTB race • What to know before you pre-ride a course • When should you time your course recon? • What is "sessioning" and how to use it • How to find good lines through a turn or obstacle • Is carb loading effective? • How to fuel before a race • How to stay positive during a tricky course recon
• Will taking 3 days off in a row hurt your fitness? • Can you fit two weeks worth of training into one? • Why you can't complete long intervals • Sleep hacks • How much does elevation really affect you? • Can you take a week off between training phases? • Does your training improve with a more expensive trainer? • How to treat saddle soreness • What is the difference between saddle sores and saddle soreness
• What to know before you race the Lost & Found Gravel Grinder • Should you warm up before a gravel race? • How to know if positioning is key for your race • How to improve your positioning quickly • What bike should you use for gravel racing? • Accessories and tools to carry in a gravel race • How to pace a gravel race that starts with hard climbs • What tires are best for gravel racing? • How much pressure to run in your tires for gravel racing • Are dropper posts valuable in gravel racing...
• What Coach Chad learned from his trip to The Giro • What Nate has learned about geometry and bike setup • How to build corner speed • How to pace an XC race • Lost & Found Gravel Grinder preview • What to carry with you during a gravel race • Best bike setup for a technical gravel course • The coach's strategies for race day • Nate's calorie counting tips
• Is walking your dog recovery? • Is a carbon, full-suspension XC bike worth the cost? • How to fit your training into lunch breaks • Is active recovery actually better than complete rest? • How to train for “Knife Fights”, or how to be a serious threat in criteriums • How to adjust your plan to fit in big weekend workouts • What metrics should you track in a mountain bike race? • How to break through a wall of resistance on a smart trainer • How to train for TTs, The Coach’s TT challenge • Are ...
• How to train for criteriums • The best way to train for cyclocross • How to pace a long time trial or bike split • Does riding the trainer cause unique injuries • How to mix low-volume and high-volume training plans • What the coaches look for in their power files • Aerodynamic advantages for triathlon • How to use road shoes in triathlon • Nate, Chad and Jonathan's TT challenge • Are cool downs beneficial?
• DEXA vs. BodPod • Knee pain rehabilitation for cyclists • Coach Chad is going to The Giro! • Is lactate a myth? • What causes pain during a hard effort? • Is it more important to hit your power goals, or stay in aero position? • How to train indoors in a hot environment • Should you wait to take an FTP test after rehabbing from an injury? • Do smart trainers measure power differently than power meters? • Should triathletes train like roadies in the off season? • How to balance massive weekend ...
• Coach Chad's fasted training • Why just riding inside or just riding outside is not the best approach • Nate's high calorie experiment • Counting calories for cyclists • Why replicating your event's distance is not necessary, but can be beneficial • Nutrition's role on long rides • How to pace a road race that starts with a long climb • How to stay strong during a hard workout • How to psychologically prepare yourself for a hard workout • Does coffee dehydrate you? • Should you skip base if yo...
• Nate's sleep study results • How sleep can affect your performance on the bike • Are allergy drops worth it? • Muscle biopsy update • Lost & Found Gravel Grinder race plans • DEXA body fat scan results • How to know if you should keep losing weight or just focus on raising power • What to do if you don't have enough time to complete your scheduled workout • How to cram for a Half IRONMAN • How to prepare for Silver King Leadville • Should you follow a high volume plan? • How to balance run...
• TrainerRoad is hiring! www.TrainerRoad.com/jobs • Athen's Twilight Criterium preview • Criterium race strategy • How to know if you should get in a breakaway or not • How to make a breakaway stick • How to know if your breakaway will last or not • When should you take a pull? • How long should your pulls be in a group? • Tactics to reposition yourself in a group • Criterium tactics for triathletes • How you should race if you are a Cat 5 • How to stay safe in a group • How triathletes can put ...
• Our new training tool! chillow.trainerroad.com • Nate's weird anti-snoring test • Muscle biopsy update • How to pick your races based off of your strengths • Are power meters valuable on mountain bikes? • Should single speed MTB riders use power meters? • When should you try to lose weight and when you should try to build power • When and what should you eat before a race • What type of food should you eat when riding? • How to adjust your training plan for a work trip • Is it bad to stick to ...
• Nate's sleep study • H24 Camp recap • How to know when to change your A-Race • New Build and Century Plans • How to train with a broken collarbone • What effect does elevation training have on your body? • How to use elevation training properly • How to breakthrough a mental ceiling • When should triathletes use a road bike? • Are deep section wheels really that bad in crosswinds? • What is the ideal wheel setup for climbs • Is riding at night a good way to adapt to a lack of sleep? • Why you ...
• How to form a cycling team • What is the role of a Director (Directeur Sportif, or DS)? • What is the objective of a team camp? • How to structure a team camp like the pros • What type of rides should you plan for a team camp • Should your training camp be at high elevation, or low at sea level? • How to select races as a team • How to select which racers will go to a race • How to form a race strategy • What to do if your race strategy has fallen through • How to perform a perfect leadout for...
• Strategies for how to recover mentally after a crash • How to transfer your indoor fitness outside • What type of fitness you should expect in the Base Phase • Is riding out of the saddle bad? • How to feel comfortable out of the saddle • What are the benefits of standing while pedaling? • How to train for Epic Rides Whiskey 50 • How to get structured training if you don't have a trainer • Are lab tests worth it? • What makes data usable as a cyclist? • Is it better to train late at night and ...
• Is it normal to have your wheel lift off the ground in a sprint? • Should you buy a used power meter? • Are dropper posts beneficial for road riding? • What sports drinks have low sodium? • How much sodium should your drink mix have? • Should you focus on your strengths or weaknesses? • What are "limiters"? • How to train for punchy road races • The best way to train for 2017 USAC Road National Championships • Is it a good idea to do hard efforts at the beginning or the end or a long ride? • I...
• How to check your equipment after a crash • How to know if your carbon frame is broken • The effects of mental fortitude on racing • How to shorten your training plan • How to lengthen your training plan • What tires should you use with FLO wheels? • Recovery techniques for stage racing • Should you prioritize one training phase over another? • Tips for training young athletes • How to pace an ultra endurance event • How to do form sprints • How to deal with the increase in difficulty from one...
• Nate's Chico Stage Race Report • How to fit in group rides or races into your training plan • Is it normal to feel fatigued when returning to training after an A Race? • Should you skip base training after an A-Race? • How to break through a plateau • Is it bad to repeat your base phase if you don't have a specific race in mind? • How to adjust your training for illness or injury • How to balance road and MTB racing • Can you balance triathlon and enduro racing? • Is taking in protein a good i...
• Why are you getting dropped in races? • What type of fitness do you need for crit racing? • Do pro riders try to steal other riders data? • How to mess up wireless devices like power meters • How to train for a stage race • Race strategy for rainy days • How to prepare for a mountain bike stage race • The best way to train for Dirty Kanza • Should you train differently for shorter TTs? • Is it bad to pause a workout and return to it later in the day? • What's the best way to train for Leadvill...
• How to train for criterium vs. road racing • The importance of addressing limiters for road racing • How to discover and address limiters • What off-the-bike training is helpful for road racing • How your kit changes from crit racing to road racing • How to dress for road racing • Skin suits vs. bibs/jersey • Road vs. crit helmet selection • Gloves or no gloves? • Aero bikes vs. climbing bikes • Crit vs. road specific drivetrains • Deep section vs. shallow wheels • Best handlebar choices for r...
• TrainerRoad Podcast Ride Day! • What are "openers"? • How to train the day before a race • How to train if you don't plan on racing • Should you take an FTP test after coming back from time off or injury? • More music recommendations from Coach Chad & Jonathan • What our ideal training setups are • What is the best trainer table? • What are the best headphones to use on the trainer? • How does your true VO2Max compare to a suggested one provided by your Garmin? • How to train for sprints •...
• Nate's ISRAMAN performance • ISRAMAN Review • What's the best way to shave your legs? • Is it necessary to take time off between training plans? • Why lower intensity work can feel harder than high intensity • How to deal with a week off from training • How skiing affects your training • Cross training for cyclists in the winter • Best cycling computer mounts • How to mount your phone to your Garmin mount • Does Yoga help cyclists? • How to effectively use stretching for cyclists • Is Soylent ...
• Crossfit and FTP Testing • Which gearing is best for big climbs? • Is expensive cycling kit worth it? • How to prepare for a multi-day stage race or camp • How to avoid numbness from your saddle • How to find the perfect saddle • Does increasing lean mass make you a better time trialist? • How to train throughout the year if CX is your only goal • Is it better to get a low-cost smart trainer, or an expensive standard trainer? • Does ERG mode give you a better workout? • How to add on more trai...
The Nate episode! • Nate, Chad and Jonathan's VO2 max & RMR test results • How to prepare for physiological testing • Nate's racing ISRAMAN! (full-distance triathlon in Israel) • How to cram for a big event • How to pace an IRONMAN • How to adjust your TT bike position for optimal power • Mountain bike racing in the mud • Testing ideas to heal sore legs
• What is metabolic efficiency testing? • How to know how much fat you are burning • Coach Chad, Jonathan and Nate's MET results • Does every athlete's threshold reside at 4mmol/L? • Which trainers are the quietest? • What to do after you reach peak fitness • Can you you maintain a peak for a whole season? • Do oval chainrings make a difference? • Should athletes calculate their caloric burn differently? • Which build plan should you pick: short or general? • How to know if you've had a bad test...
• Chad, Nate and Jonathan’s physiological testing • How to test your metabolic efficiency • What is the ideal cadence? • Does dry needling help sore knees? • How to boost your immune system to avoid illness • Why does your smart tainer seize up? • Should you train before an FTP test or just get right into it? • Do spin classes make you a faster cyclist? • How to balance weight training with cycling • Do mountain bikers and cyclocross riders need a strong upper body? • What is the best training a...
• How to review your year and set goals • Do slow twitch fibers need more recovery time than fast twitch? • How long do the effects of supercompensation last? • Is running good cross training for cyclists? • When to apply chamois cream • How big of an effect can your bike fit have on your power output? • What should you do if you have a left / right imbalance? • Do antibiotics affect FTP? • Is it better to be consistent or go all out during VO2 intervals? • How to plan a season with two peaks • ...
• Cycling kit etiquette • Is it wrong to wear a championship jersey when training? • What type of garmin should you use in cyclocross? • Is it bad to smell like ammonia when working out? • How to deal with sweat in your eyes • What is the best sunscreen to use on the bike? • How to tell if you are just tired or experiencing chronic fatigue syndrome • What is the difference between over training and Over Training Syndrome • Do massages make you slower? • What type of massage is best for cyclists?...
• Chainring sizes explained • How to deal with a saddle sore • Do warmups actually work? • Do high fat diets drop your FTP? • Why are our bodies not dependent on fat all the time? • How to do 'spinups'? • How high of a cadence should you be riding at? • What to do if your bike can't be used with a normal trainer • What is maltodextrin? • Does sugar intake halt fat adaptation? • Chad, Nate and Jonathan's most dreaded workouts • The effects of mental fortitude and optimism on performance • Should ...
• Mud cyclocross tips • How to take a run up • Are 11-speed quick links reusable? • How high can your power-to-weight ratio be? • How to train for Leadville • How long does it take to regain peak fitness? • Why do you smell like ammonia after a hard workout? • How to add extra training stress to your training plan • Is it necessary to do a spindown with PowerMatch? • VirtualPower explained • How to get accurate data with VirtualPower • How to know if your FTP is too low • How to overcome a plate...
