FTL Free Member Content

This Q&A episode we’ll answer questions about diet, the value of short easy rides, sub-threshold work in a polarized training model, and inflammation.

Neal Henderson and Rebecca Rusch answer an important question: Do we really need a coach?

Today’s smart trainers and online tools allow us to “game-ify” the experience of cycling training indoors and they are making many re-consider how they feel about riding indoors. We’re looking at the training benefits, differences of experience on the trainer versus on the road, inertia generated by the trainer, and its impact on our biomechanics.

Dr. Andy Pruitt dissects some of the most common cycling injuries and how to approach prevention so you can stay healthy.

Colby Pearce, US Track Olympic athlete, join us to share what he knows about attempting the hour record on the track. This is an inside look at the training he did, the difficulties of selecting gears, and training on a track that was different from the one where he set the record, and how he managed the pain. Pearce set the master’s 45-49 world record with a scorching 50.245 kilometer effort after this was recorded.

Lennard Zinn joins us today to delve into why bike design elements—like fork offset, trail, and head tube angle—have a bigger impact on a bike’s performance and ride quality than frame material, or any of the things we focus on when checking out what our friends are riding.

Colby Pearce, Hour Record holder, is here to dive deep into the Hour. Chris Case has a good bit of knowledge to drop on the subject as well, since he made an attempt in 2015. Training tips and techniques are here!

Mindset in cycling, especially racing, is an important and frequently neglected side of our training. Mindset is often all that separates the best from second best and can be the difference between reaching the podium or finishing a race.

Dr. Stephen Seiler breaks down the application of the polarized training model, addressing what is meant by the two thresholds—LT1 and LT2—and how to determine yours. We also discuss why it’s important not to over-estimate LT1 or LT2, and how to use them to determine your zones in a three-zone model.

Sepp Kuss former rider for the University of Colorado team, now a member of Jumbo Visma shares his experience of transitioning from an amateur rider to a WorldTour athlete.
There’s some great advice about training, raising your level, and the value of persistence.

Recovering from a big ride can be helped by NormaTec, a medical device company, that crafts inflatable compression wear for athletes. Research has shown this type of recovery enhancement can have significant impacts on a host of factors, both molecular and circulatory.

This episode is a deep dive into polarized training with Dr. Stephen Seiler, Grant Holicky, Andrew Randall, Steve Neal, and Larry Warbasse.

We talk with Joe Friel about the newest edition of his bestselling cycling training book The Cyclist’s Training Bible. We touched on everything from periodization to energy systems, to Joe’s method of research…which believe it or not, has a lot to do with hundreds of 3”x5” note cards.

Chris Case took a second crack at the grueling ultra-endurance gravel race, DK 200, a 200-plus mile gravel race across the Flint Hills of Kansas with the coaching assistance of Trevor Connor. The challenge of turning Chris into an endurance rider focusing on everything from race strategy, pacing, hydration, and fueling.

We’re sprinting into part two in our series on race strategy and training; today is all about hilly road races. Prepare your mind and body for the vast range of elements in a stage race, including the crit, time trial, and road race.

In today’s episode, learn the exercise science behind peaking for your racing season — including how long it takes, why we do a fatigue block to start the peak and the science of what happens physiologically to produce the peak. Tapering your training is tricky so we’ll review some of the more common mistakes that you can run into.

We are discussing research about ketogenic diets and sports performance. Studies have come out concluding contradictory things about the effects, benefits and risks. Researchers have strong opinions on both sides. Will going keto make you faster?

Dr. Paul Gastin, Brent Brookwalter, Mac Cassin, Frank Overton, and Armando Mastracci join us to talk about the most important part of training: recovery.