
The Time-Crunched Cyclist Podcast by CTS
CTS
Coach Adam Pulford delivers actionable training advice and answers your questions in short weekly episodes for time-crunched cyclists looking to improve their cycling performance. The Time-Crunched Cyclist Podcast (formerly The TrainRight Podcast) is brought to you by the team at CTS - the leading endurance coaching company since 2000. Coach Adam pulls from over a decade of coaching experience and the collective knowledge of over 50+ CTS Coaches to help you cut throught the noise of training information and implement proven training strategies that’ll take your performance to the next level.
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Top 10 The Time-Crunched Cyclist Podcast by CTS Episodes
Goodpods has curated a list of the 10 best The Time-Crunched Cyclist Podcast by CTS episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to The Time-Crunched Cyclist Podcast by CTS for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite The Time-Crunched Cyclist Podcast by CTS episode by adding your comments to the episode page.

Episode 198: Potassium in Sports Drinks & Planning Recovery for Time-Crunched Cyclists
The Time-Crunched Cyclist Podcast by CTS
05/29/24 • 24 min
IN THIS EPISODE
- Question 1: Should I add potassium to my sports drink?
- Natriuresis from overconsumption of potassium
- Question 2: How can I keep my job and get enough recovery while training as a Time-Crunched Cyclist?
- How to recover well when you have limited time for recovery
- 4 Steps to scheduling sleep, rest between workouts, training intensity, and training volume.
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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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Trust Before Training: The Value of Human Coaching in an AI Era (#248)
The Time-Crunched Cyclist Podcast by CTS
05/14/25 • 38 min
OVERVIEW
Colin Izzard and Adam Pulford have more than 45 years of coaching experience between them. In this casual conversation between two old friends and colleagues, they pull back the curtain on how the coaching process works, how it differs from a training plan or AI-generated program, and how coaching has changed for the better with the introduction of new technologies - including artificial intelligence.
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LINKS/RESOURCES
Learn About Cycling Coaching with CTS
Schedule a no-charge, no-commitment consultation with a CTS Coach
GUEST
Colin Izzard graduated from Syracuse University in 1998 with a BS in Exercise Physiology and Biomechanics. He served as the Head Coach for USA Swimming Teams as well as working at UNC Chapel Hill as a swimming and strength coach. He joined CTS as a coach in the early 2000s, developed CTS’s first regional center in Asheville/Brevard NC, and mentored, developed, and trained dozens of coaches. Other fun projects have included writing stage races for Zwift and working with Training Peaks to help develop WKO 4 software. He served as a bike fit/sports science advisor for the Hincapie Racing Team, Columbia Es Passion Professional Cycling Team, The Toronto Maple Leafs NHL Team, and Trek Regional Factory Programs.
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

The Best Sports Drink Strategies for Cyclists, with Kristin Arnold MS, RDN, CSSD
The Time-Crunched Cyclist Podcast by CTS
10/11/23 • 36 min
Key topics in this episode:
- Quick review of sports drink ingredients
- Use cases for high carb drink mixes
- Temperature-related considerations for high carb drink mixes
- Kristin's home-made drink mix recipe
- Recommended brand examples of sport drinks
- Why there are increased electrolytes in moderate carbohydrate drinks
- How to transition sports drinks during long training sessions and events
- When to use zero-calorie electrolyte-only sports drinks
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), received her master’s in human nutrition (MS) from the Ohio State University 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: Arnoldrdn.com
Kristin's Instagram
References from the episode
- GI Issues: https://www.mysportscience.com/blog/categories/gi-problems
- Fueling Recommendations During Various Exercise Durations: https://www.mysportscience.com/post/2015/05/27/recommendations-for-carb-intake-during-exercise
- Carbohydrate Composition of Sport Drinks: https://pubmed.ncbi.nlm.nih.gov/24715561/
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

Episode 213: The Time-Crunched Cyclist's Guide to Cyclocross, with Chris Merriam
The Time-Crunched Cyclist Podcast by CTS
09/11/24 • 51 min
OVERVIEW
Overview: 'Cross is coming! Coach Adam Pulford talks with Chris Merriam, Team Manager of CXD Trek Bikes, about all things cyclocross, from mistakes 'crossers make to equipment recommendations, key workouts, and race day strategies.
TOPICS COVERED
- Common pre-season training mistakes
- Skill and technique mistakes in training
- What to look for in a cyclocross training group
- Work/life balance with cyclocross racing
- Mistakes in equipment selection
- Race day strategies
- Cyclocross-specific interval training
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LINKS
Social media:
CXD IG: https://www.instagram.com/cxdtrekbikes/
CXHairs IG = https://www.instagram.com/cxhairs/
Resources:
CXHairs Bulletin on Substack: https://cxhairs.substack.com/
DCCX: https://www.facebook.com/profile.php?id=100057314694024
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

Off-the-Bike Training: Body, Brain, and Breath Training with Erin Carson
The Time-Crunched Cyclist Podcast by CTS
11/24/22 • 87 min
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
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
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 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 [email protected] 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 platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

How to Include Strength Training in Your Cycling Training Plan
The Time-Crunched Cyclist Podcast by CTS
11/02/22 • 48 min
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:
Show Links
- Podcast: Strength Training for Ultrarunners
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

Best Race Day Foods, Drinks, and Fueling Strategies, with Stephanie Howe, PhD (#244)
The Time-Crunched Cyclist Podcast by CTS
04/16/25 • 34 min
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?
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

Strength Training For Endurance Athletes With Erin Carson
The Time-Crunched Cyclist Podcast by CTS
02/18/21 • 58 min
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

Cardiac Drift and Aerobic Decoupling: What Time-Crunched Athletes Need to Know
The Time-Crunched Cyclist Podcast by CTS
07/26/23 • 36 min
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/
ASK A QUESTION FOR A FUTURE PODCAST
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

Episode 200: How to Personalize Fueling and Training with Kilojoules
The Time-Crunched Cyclist Podcast by CTS
06/12/24 • 24 min
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
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FAQ
How many episodes does The Time-Crunched Cyclist Podcast by CTS have?
The Time-Crunched Cyclist Podcast by CTS currently has 250 episodes available.
What topics does The Time-Crunched Cyclist Podcast by CTS cover?
The podcast is about Health & Fitness, Fitness, Podcasts, Sports, Cycling and Endurance.
What is the most popular episode on The Time-Crunched Cyclist Podcast by CTS?
The episode title 'Episode 198: Potassium in Sports Drinks & Planning Recovery for Time-Crunched Cyclists' is the most popular.
What is the average episode length on The Time-Crunched Cyclist Podcast by CTS?
The average episode length on The Time-Crunched Cyclist Podcast by CTS is 42 minutes.
How often are episodes of The Time-Crunched Cyclist Podcast by CTS released?
Episodes of The Time-Crunched Cyclist Podcast by CTS are typically released every 7 days.
When was the first episode of The Time-Crunched Cyclist Podcast by CTS?
The first episode of The Time-Crunched Cyclist Podcast by CTS was released on Jan 13, 2020.
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