The Time-Crunched Cyclist Podcast by CTS

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

Host
Adam 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 Bio
Sarah 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
  

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OVERVIEW

Stephanie Howe, PhD is back for Part 2 of the sports nutrition podcasts she recorded with Coach Adam Pulford. An elite ultramarathon runner who won Western States, CTS Coach, and the provider for CTS Nutrition Coaching services, Stephanie works with cyclists, runners, triathletes, and more. In Episode 244 of "The Time-Crunched Cyclist Podcast", Stephanie and Coach Adam Pulford lay out evidence-based, practical sports nutrition recommendations for race day, including a checklist for planning your raceday nutrition, how to adapt your plan when things go wrong, how to come back from a bad stomach, and more.

TOPICS COVERED

• Creating a race day eating and drinking plan
• Planning ahead with aid stations, feed zones, drop bags, etc.
• How 'palate fatigue' stops athletes from consuming more food.
• How to come back from an upset stomach during a race
• How much sodium do you really need?

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LINKS/RESOURCES

• https://stephaniemariehowe.com/about/
• https://trainright.com/nutrition/

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

About this episode:

In this week’s episode, Adam Pulford interviews Erin Carson, strength coach and owner of RallySport in Boulder, Colorado. Adam and Erin find similarities in their strength approach for endurance athletes and talk about making athletes more durable, helping athletes do their sport stronger and longer, adding strength training to your toolbox, and why it doesn’t take as much time as you think.

Episode Highlights:

• How to properly target your strength training
• Why and how to include strength training even if you're short on time
• Becoming a more durable athlete
• Achieving proper muscle activation

Guest Bio – Erin Carson:

Erin 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 is the strength coach for many current and former world championship athletes including Mirinda Carfrae – 3x Ironman World Champion and Timothy O’Donnell – Long Course Triathlon World Champion. Her commitment to continuing education plus her proven track record of success with professional athletes has made her one of the most knowledgeable and accessible strength coaches in the world.

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. Post-graduation, she played professionally in Europe before returned to the US to coach Division 1 basketball at both Tulane University and The University of Nebraska.

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/

Read More About Erin Carson:

Erin references ViPR equipment for home: https://www.viprfit.com/

Website: https://ecfitstrength.com/

Instagram: https://www.instagram.com/ecfit_strength/

Facebook:https://www.facebook.com/ecfitstrength/

Twitter: https://twitter.com/ecfitstrength

Ever noticed that your heart rate drifts up even when your pace or effort level remains steady? Or that your pace and power output drops over time if you're keeping your heart rate steady? In this podcast, host Adam Pulford and Coach Ryne Anderson explore the relationship between cardiac drift, Efficiency Factor, and aerobic decoupling. Further, they'll show you how to use these markers to monitor your training and progress over time.
Topics covered in this episode:

• What is Cardiac Drift?
• What cardiac drift can indicate about your aerobic fitness
• Factors not related to fitness that affect cardiac drift
• Efficiency Factor and its role in monitoring progress
• When to pay attention to cardiac drift and efficiency factor

Links mentioned:

• Time-Crunched Cyclist Training Lessons from This Year’s Tour France
  https://trainright.com/time-crunched-cyclist-training-lessons-from-this-years-tour-france/

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Guest: Ryne Anderson
Ryne Anderson has been a coach with CTS since 2021. Ryne followed a non-traditional path to the endurance coaching profession, providing him with a unique perspective and approach to performance. After playing college football while earning his B.A. in Physical Education and M.Ed. in Special Education, Ryne was a middle school PE and Social Studies teacher for nine years. As a coach, he's drawn to the technical aspects, science, and interpersonal dynamics of the sports he coaches. Most of the athletes he works with are ultrarunners and gravel cyclists.
Host
Adam 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 platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

IN THIS EPISODE

• Learn how to use kilojoules to quantify work rates and total work achieved, set fueling goals, and achieve weight loss goals.
• What is a kilojoule?
• How kJs are used in training and racing
• Fatigue resistance and durability
• Basing energy intake during rides as a percentage of hourly kJ
• Tracking kJ for weight management/loss goals

LINKS
- Energy Expenditure: Calories, Kilojoules and Power in Cycling
- How Accurate is That Calorie Reading?

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