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We're making some changes! To better focus on the topics and challenges our listeners are asking for, "The TrainRight Podcast" is being refocused to become The Time-Crunched Cyclist Podcast. Here's what you can expect: Weekly episodes starting in February 2023 20- to 25-minute episodes packed with actionable training information Answers to questions submitted by listeners and coached athletes Interviews with CTS Coaches and experts in endurance training, nutrition, recovery, and exercise science What about the ultrarunning portion of the TrainRight Podcast? We recommend listening to "The Koopcast", hosted by Jason Koop, the Head Coach of CTS Ultrarunning and author of "Training Essentials for Ultrarunning".  HostAdam Pulford has been a CTS Coach for more than 13 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: The '4 Whats" Questions coaches ask during season reviews How to use the '4 Whats' to plan the season ahead  HostAdam Pulford has been a CTS Coach for more than 13 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.Guest BiosDarcie Murphy has been a CTS Coach for 20 years. While completing a degree in Health Education at Utah State University, she began competitive road and mountain bike racing. Racing at the national and international level took her to many parts of the US and gave her invaluable experience in the world of professional athletics. Eventually, bike racing turned into trail running and ultramarathon racing, and she has since added alpine ski and snowboard instruction and personal training to her list of teaching credentials. Matthew Busche earned degrees in Exercise Science and Management from Luther College in 2007 and then committed to cycling full time. He signed his first pro contract in 2010 and spent 7 years riding professionally. Matthew won the US Pro Road Race National Championship in 2011 and 2015. He completed 3 Grand Tours, including the 2014 Tour de France, and was selected to represent Team USA at the UCI Road Cycling World Championships.Darcie Murphy:  IG: @darcie_kmurph Email: dmurphy@trainright.com  Website: https://trainright.com/coaches/darcie-murphy/  Matthew Busche:  IG: @matthew.busche  Twitter: @MatthewBusche Email: mbusche@trainright.com  Website: https://trainright.com/coaches/matthew-busche/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: Why Chris Carmichael stepped down as CEO of CTS Introduction to Jeff Pierce, the new CEO of CTS A brief history of the Endurance Coaching Industry in the US The future of personal coaching as AI and machine learning increase availability of dynamic training plans  HostAdam Pulford has been a CTS Coach for more than 13 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.Guest BiosChris Carmichael and Jeff Pierce were rivals leading up to the 1984 Olympic Team selection, then teammates on the 7-Eleven Pro Cycling Team. Later they both held High Performance Director positions at USA Cycling and played roles in the selection of Team USA cyclists for several Olympic Games, World Championships, and other major international competitions. Chris founded CTS in 2000 and led the company until stepping down in August 2022. Jeff spent more than 13 years as an executive for T-Mobile in telecommunications before returning to USA Cycling as VP of Athletics. He was selected to take over the CEO role at CTS and started in August 2022. Links: About CTS Story Chris's Bio Jeff's Bio Chris's IG: https://www.instagram.com/chriscarmichael1960/  Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: Recounting the highs and lows of 2021 and 2022 Staying motivated through illness and injury Practical tips for training through adversity How joy (and dancing) create balance with tough training HostAdam Pulford has been a CTS Coach for more than 13 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.Guest BioAlison Jackson is one of the most recognizable Canadian professional cyclists, not only because wins races all over the world, but also because her dance moves have made her a social media sensation. An Olympian and multi-time Canadian National Champion, also Jackson finished 6th at the UCI Road Race World Championships in 2022. For 2023, she will race for the EF Education-TIBCO-SVB Pro Cycling Team. Alison works with CTS Coach Adam Pulford. More About Alison Jackson: IG: https://www.instagram.com/aliactionjackson/  TikTok: https://www.tiktok.com/@aliactionjackson?lang=en  FB: https://www.facebook.com/alisonactionjackson  Twitter: https://twitter.com/aliACTIONjackso  Team: https://efeducationtibcosvb.com Article: https://efeducationtibcosvb.com/racing/alison-jackson-signs-with-ef-education-tibco-svb/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: Absolute strength vs. Resilient strength The principles of Foundation Training The differences between Foundation Training and Yoga for performance Foam rolling (does it work and should you do it?) The role of movement in hydrating tissues Getting stronger and faster without increasing muscle size Increasing 'rate of force production' Breath work for spinal stabilization and expansion of rib cage Belly breathing vs. decompression breathing HostAdam Pulford has been a CTS Coach for more than 13 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.Guest BioErin Carson is co-owner and operator of RallySport, a Boulder, Colorado training facility and health club. As the head coach for ECFIT she provides strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. Her clients include world champions and Olympians as well as everyday athletes seeking excellence. Erin has also found success as a triathlete, highlighted by her 6th place age group finish at the 2016 70.3 World Championships in Maloolooba, Australia, as well as multiple podium finishes over the last 5 years. Erin is a life-long athlete who attended The University of Colorado on a basketball scholarship where she was one of the top NCAA D1 basketball players.  Erin’s Credentials: B.S. Kinesiology, University of Colorado M.S. Administration,  University of Nebraska Masters Studies, Tulane University NSCA Certified Strength and Conditioning Specialist EXOS Performance Coach (pending) Titleist Performance Coach L2 NASM Certified Personal Trainer NASM Performance Enhancement Specialist NASM Corrective Exercise Specialist PTA Global Certified Personal Trainer PTA Global Advanced Personal Trainer Foundations Instructor L2   30 Days Free of ECFit On Demand Use Code: TRAINRIGHT https://ondemand.ecfitstrength.com/Email Erin at erin@ecfitstrength.com for 30 days access to Premium  Read More About Erin Carson: Website: https://ecfitstrength.com/ Instagram: https://www.instagram.com/ecfit_strength/ Facebook: https://www.facebook.com/ecfitstrength/ Twitter: https://twitter.com/ecfitstrength Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: Benefits of Strength Training Why strength training shouldn't be just off-season or cross training If you’re going to do strength training, it's best to do it year round A Simple Process to Follow: 4 Strength Training Levels we use at CTS to identify where to start How to use these levels throughout the season Best Practices to keep addressing strength all season long HostAdam Pulford has been a CTS Coach for more than 13 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.Guest BioSarah Scozzaro is a CTS Coach who specializes in ultrarunning and has an extensive strength training background. Sarah has her Masters’s degree in Exercise Science with a concentration in performance enhancement and injury prevention and has a long list of qualifications and certifications after her name including being a National Strength and Conditioning Association certified personal trainer and National Academy of Sports Medicine performance enhancement specialist. Guest Links: Coach Bio: https://trainright.com/coaches/sarah-scozzaro/ IG: https://www.instagram.com/drtyrunner/ Show Links Podcast: Strength Training for Ultrarunners  Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: The "Screaming Barfies" - yes, it's a real thing. Reynaud's Phenomenon Non-temperature related causes of Reynaud's Phenomenon Primary and Secondary Reynaud's Phenomenon Increased risks for women Treating and preventing the effects of Reynaud's Phenomenon and other cold-related injuries Host Bio:Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.Have questions you want Corrine to cover in a podcast? Email her at cmalcolm@trainright.com.Article Links Winter Running Tips for Training in the Cold Can Training in Extreme Cold Permanently Hurt Your Lungs? Layering for Ultrarunning Training in Cold Weather Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: What detraining is and why you need it What happens when you lighten your training load How to detrain correctly Absolute vs. Relative Chronic Training Load (CTL) Physical and psychological consequences of lowering CTL Coach AP's Recipe for Detraining How much CTL should be lost during detraining phase? HostAdam Pulford has been a CTS Coach for more than 13 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. Show Links  Detraining chapter from Bosquet & Mujika  Article/Podcast: What Is Chronic Training Load (CTL) And How To Use It To Improve Performance Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: What you need to know about protein How much protein athletes need daily Why ultradistance athletes should ingest protein DURING runs and races Purposes and recommendations for post-workout protein intake Importance of branched chain amino acids (BCAAs) for endurance athletes Food sources of leucine Host Bio:Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.Have questions you want Corrine to cover in a podcast? Email her at cmalcolm@trainright.com.Article Links Protein: Why Athletes Struggle to Get The Right Amount Eating at Night: Nutrition Strategies to Improve Your Sleep, Recovery, and Performance Nutrient Timing: Updated Science for Cyclists, Triathletes, and Runners Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: What you should think about before hiring a coach Some of the biggest benefits athletes see working with a coach How the coach-athlete match process works How to know if a coach is a good fit for you Pros and cons of having a local coach Guest Dominic Guinto has been the CTS Athlete Services Director for nearly ten years and has successfully matched thousands of athletes with coaches during that time. Show Links Sign up for a CTS Coach Consultation here Article - The Benefits Of Working With A Coach Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode: Stages of sleep nREM vs. REM sleep How you sleep when physically tired vs. emotionally fatigued Health implications of sleep deprivation Role of sleep in injury prevention How do you know if you're getting enough sleep Keys for optimizing sleep hygiene Host Bio:Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.Have questions you want Corrine to cover in a podcast? Email her at cmalcolm@trainright.com.Article Links Sleep and Athletes: How to Optimize Sleep to Boost Performance A Smarter Way for Ultrarunners to Combat Sleep Deprivation Why Can’t I Sleep After a Hard Workout or Race? Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: Top 5 factors for faster climbing: pacing, increasing power to weight ratio, wise equipment choices, course intel, personal intel How to use Strava as a pacing and KOM/QOM planning tool Using RPE to gauge pacing and sustainability Are you a Steady or Punchy climber? Pacing for climbs you have never climbed before Keeping your mind in the game on difficult climbs Safe and effective ways to target power-to-weight ratio Best hill climbing workouts for novice riders Best hill climbing workouts for advanced riders Guest Bio:Jill started road biking when she was living in Japan as an English teacher. After doing well in local races she was recruited by a  women’s team, Asahi Muur Zero (now disbanded). She rode with them for three years and did several international UCI stage races in China, Thailand, and the US (Joe Martin Stage Race and Tour of the Gila, 2016).  After returning to the US at the end of 2016 she followed a more structured training program and experienced big increases in my endurance, power and fitness.  I prefer long and hilly gran fondo and road race courses, and in 2021 also started riding gravel. Jill is coached by CTS Coach Adam Pulford and won the 2022 USA Cycling Gran Fondo National Championship. Show Links Jill Patterson on Instagram jillpattersoncycling.com Power to Weight Ratio for Cyclists: How to calculate, take advantage of, and increase it. How to Increase VO2 max Power and Duration for Cyclists Three Best Climbing Workouts for Sustained Power, Surge Strength, and Winning Attacks Cycling Tips to Ride Uphill Faster Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: What can I do to boost immune system? Why do I get sick after big races? Innate immunity vs adaptive immunity Basic biology of the human immune system Debunking the "Open window theory" How to decrease illness risk associated with training Managing sleep to protect your immune function Managing your "touch points" and interactions with other people Host Bio:Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.Article Links CTS Position Statement on Coaching and Training During the COVID19 Pandemic Athlete Survival Guide to Cold and Flu Season – Updated 2019 Coming Back from a Stomach Bug: Gastroenteritis Treatment for Athletes Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

TOPICS COVERED IN THIS EPISODE Determining key workouts vs. everything else What to do when you miss a key workout Example: Missed a key Tuesday interval workout Example: Missed a key Thursday workout before big weekend Example: Missed long ride on a weekend day Adjusting training start times based on recovery-duration-between-key-workouts When to do or miss a recovery ride Adjusting ride intensities after shifting workout days HOSTAdam Pulford has been a CTS Coach for more than 13 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.LINKSArticle: Missed Workouts - A guide to adjusting cycling trainingArticle: What Runners Should Do If You Missed Training Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: Factors affecting general travel fatigue Minimizing sleep disruption during international air travel Best transatlantic flight choices for athletes Dealing with jet lag Time required to acclimate to eastward or westward travel How to get circadian rhythm back on track once you've arrived Host Bio:Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member. Book Recommendation: Why We Sleep, by Dr. Matthew Walker, PhD Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

TOPICS COVERED IN THIS EPISODE What to do differently once you've been training for a while. The value of cycling skills work - even at the Women's WorldTour level How recovery and doing less off the bike makes you faster on the bike Perspectives athletes can change that lead to improved performance. Race day tactics when you have teammates - and when you don't!  GUESTHost and CTS Coach Adam Pulford is joined by Emma Langley, a professional cyclist for EF Education-TIBCO-SVB and 2022 US Pro Road Race National Champion. In addition to being an incredibly strong cyclist,  Emma graduated from The College of William and Mary with a Bachelor of Science in Kinesiology in 2017, obtained a strength and conditioning certification through NASM that same year, and competed internationally in triathlon before focusing solely on professional cycling.LINKSWebsite: https://efeducationtibcosvb.com/our-team/emma-langley/Emma Langley's Instagram: https://www.instagram.com/elangs1/Pneumatic recovery boots: https://hyperice.com/products/normatec-3-legs/  Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics Covered In This Episode: Thoughts that keep people from feeling confident Self-efficacy vs. self confidence The power and benefit of staying in the moment The value of writing down instances of achievement and great effort The confidence pitfall of taking on too much Why self-compassion is essential for ultraendurance athletes Guest Bio: Neal Palles is a CTS ultrarunning coach who holds dual master's degrees in Social Work and Applied Sports Psychology, and is a Licensed Psychotherapist and Sports Performance Specialist. Episode Links: Website: https://coloradopsychotherapyandsport.com/home Blog: https://coloradopsychotherapyandsport.com/news CTS Coach Bio: https://trainright.com/coaches/neal-palles/ Twitter: @NealPalles Instagram: @nealpalles Facebook: https://www.facebook.com/ColoradoPsychotherapyandSport Book Recommendation: Do Hard Things by Steve Magness Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

TOPICS COVERED IN THIS EPISODE The multiple meanings of "getting faster" in cycling The role of annual training volume in progression Fueling for speed The benefits of doing something new and doing nothing at all Why patience is essential for long-term improvement GUESTHost and CTS Coach Adam Pulford is joined by Sam Boardman, a professional cyclist on the powerhouse L39ion of Los Angeles pro cycling team. He got his start in racing as a college student at UCLA, then earned his first pro contract in 2019. Although L39ion is more known for criteriums, Boardman has also had success in long road races and stage races, including the Tour of Utah and Tour of California. While riding professionally, he has also gone back to school to complete his Masters in elementary education. LINKSWebsite: L39ion of Los AngelesSam Boardman's Instagram: @boardmanitoPneumatic recovery boots: Hyperice Normatec 3.0  Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

TOPICS COVERED IN THIS EPISODE How to train for mountainous ultras when you live in flat regions Altitude tents vs. fundamental aerobic training Using local features to replicate vertical gain/loss from your event The advantage of using rating of perceived exertion (RPE) to prepare for varying terrain GUESTIn this episode, host and CTS Coach Corrine Malcolm is joined by CTS Ultrarunning Coach Cliff Pittman. Cliff has been an endurance athlete from a young age competing nationally in both track and cross country through high school before enlisting in the military. While he is new to our team, Cliff has been coaching endurance athletes for over a decade, and became a full time trail and ultra coach in 2019. Corrine brought Cliff on the show to talk about training and racing mountainous and higher altitude races. He has coached athletes to compete in some of the most challenging events in the US, including:  BigFoot 200 FKT Across Iowa KUS 24 Hour (course record) Midstate Mile (Last Man Standing) Arkansas Traveller 100 Arkansas Backyard Ultra Championship LOViT 100 Outlaw 100 Silver Rush 50 Sheep Mountain Endurance Run 50 Tunnel Hill 100 Yeti Dam 50 Seven Trails Fest 100 Hitchcock Experience 100 Pumpkin Holler 100 Twisted Branch Trail Run 100K Boston Marathon Marine Corps Marathon Chicago Marathon SHOW LINKSCliff Pittman on Instagram: @coachcliffpittman Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

TOPICS COVERED IN THIS EPISODE Physical and psychological responses to completing a major goal. Three post-event questions to ask yourself Planning ahead to mitigate the post-event funk. Distinguishing post-race funk from overtraining Managing family expectations during post-event period Practical examples from iconic events:  Cape Epic  Leadville 100 MTB La Ruta de los Conquistadores GUESTSIn this episode, host and CTS Coach Adam Pulford is joined by CTS Pro Coach Jane Marshall. A two-time US Masters National Champion in cross-country mountain biking and a mom to two children under the age of 5, Marshall has been a coach with CTS since 2006. She has competed in and prepared athletes for some of the world's most challenging events, including:  Leadville 100 MTB Leadville 100 Run Leadman La Ruta de los Conquistadores Cape Epic Breck Epic Ironman World Championships  Ironman 70.3 World Championships RAAM Unbound Gravel Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete