Ask a Cycling Coach Podcast - Presented by TrainerRoad

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  THE 48-HOUR RULE: HOW MANY HARD DAYS YOU REALLY NEED | Ask a Cycling Coach Podcast 599 11.09.2026 26dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Two Hard Days vs Three Hard Days Per Week(00:01:41) What Hard Training Does Inside Your Muscles(00:03:53) Why the Fitness Signal Fades Within 24 Hours(00:07:21) How Much Recovery You Need Between Hard Days(00:08:47) Where the Two Hard Days Rule Came From(00:11:20) Research on Three Hard Days for Low Volume Riders(00:14:48) What the Research Says Overall(00:16:12) TrainerRoad Data: Two vs Three Hard Days(00:18:51) Does Age Change the Answer?(00:20:14) Does Training Volume Change the Answer?(00:20:58) Do Three Hard Days Cause More Skipped or Failed Workouts?(00:22:36) What the Data Says for Most Riders(00:24:00) How to Add a Third Hard DayIs it better to train hard two days a week or three? A 42-year-old listener has been told by his friends that three hard workouts a week is overtraining, yet he keeps getting faster while they stagnate. Coach Jonathan Lee digs into the research and a filtered sample of over 14,000 TrainerRoad athletes to settle it.You will learn what a hard session actually does inside your muscles, why the adaptation signal fades within about 24 hours, where the two-hard-days rule came from, and how power PRs from 5 to 60 minutes compare for riders doing two versus three hard workouts per week, broken down by age and training volume. Plus, how to add a third hard day without digging a hole.Topics: interval training frequency, VO2 max, threshold, sweet spot, recovery, mitochondria, low volume training, masters cyclists.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  STRENGTH TRAINING IS WORTH 9 WATTS? | Dialed Health’s Derek Teel | Ask a Cycling Coach Podcast 598 27.08.2026 1sa 32dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Does Strength Training Make You Faster?  (00:07:02) How Often Should Cyclists Strength Train?  (00:10:43) Why Women May Gain More From Strength Training  (00:13:57) Strength Training for Older Cyclists  (00:23:28) Year-Round Strength Training Beats Cramming  (00:28:44) How to Avoid Strength Training Soreness  (00:38:25) Can Mathieu van der Poel Win MTB Worlds?  (00:49:10) Do Pull-Ups Help Cyclists Sprint?  (00:56:21) Is Tonal Worth It for Cyclists?  (01:02:32) Strength Training for a Bigger Sprint(01:16:40) How to Train Around a Broken WristIn this episode of the Ask a Cycling Coach Podcast, presented by TrainerRoad, Coach Jonathan Lee welcomes Derek Teel of Dialed Health to discuss strength training for cyclists. Jonathan shares an observational analysis of a filtered 24-month sample of more than 120,000 athletes, examining how strength-training frequency and year-round consistency correlate with FTP, watts per kilogram, and power across cycling durations. Derek explains how lighter, more frequent sessions can reduce soreness, how pull-ups and full-body strength may support sprinting, and what the data suggest for women and older cyclists. They also compare Tonal with kettlebells and free weights, cover injury prevention and limiting muscle loss during Jonathan’s wrist recovery, and assess Mathieu Van der Poel’s prospects at the Mountain Bike World Championships.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Follow Dialed Health on Instagram: https://www.instagram.com/dialedhealth - Strength Training Blog Post: https://www.trainerroad.com/blog/how-often-should-you-strength-train-for-cycling/ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  LEADVILLE JUST GOT EASIER: WHAT IT TAKES TO EARN A BUCKLE | Ask a Cycling Coach Podcast 597 13.08.2026 24dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠- Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Jonathan’s Leadville Injury and Training Update(00:12:20) Becoming a More Well-Rounded Athlete(00:15:15) How the 2026 Leadville Course Changed(00:19:25) The FTP and W/kg Needed for a Leadville Buckle(00:24:05) How Rare Is Buckle-Level Fitness?(00:26:45) How Much Altitude Acclimatization Helps(00:28:15) Why Aerodynamics Matter More This Year(00:31:10) Final Leadville Buckle Targets and TakeawaysThe 2026 Leadville Trail 100 MTB course is shorter, climbs nearly 1,900 feet less, and has tighter belt-buckle cutoffs. Coach Jonathan Lee breaks down the FTP and watts per kilogram needed for the big and small Leadville buckles, how rare that fitness is by age and gender, and why altitude acclimatization and aerodynamics matter more than ever, plus why a fractured scaphoid ended his own Leadville race before it even began.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow Keegan on Instagram: https://www.instagram.com/keegels99 - Specialized Off-Road Instagram: https://www.instagram.com/specialized_offroadracing - Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan - Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  A SUB-5 LEADVILLE? HOW THE COURSE COULD CHANGE EVERYTHING | Ask a Cycling Coach Podcast 596 06.08.2026 47dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠- Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:02:32) Potential Leadville Course Changes(00:07:53) How to Pace the New Course(00:16:36) Tires, Gearing, and Bike Setup(00:24:47) Fueling for a Faster Leadville(00:28:00) Leadville Aid Station Strategy(00:30:22) Jonathan’s Sub-7 Race Plan(00:39:14) Staying Warm on Race Morning(00:43:18) Downieville Race Preview(00:45:39) How to Pace DownievilleKeegan Swenson joins Coach Jonathan Lee to examine how potential Leadville course changes could affect this year’s race. They discuss pacing, fueling, gearing, tire selection, aid-station strategy, cold-weather preparation, and why riders should still approach the race according to their own abilities, regardless of the final route.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow Keegan on Instagram: https://www.instagram.com/keegels99 - Specialized Off-Road Instagram: https://www.instagram.com/specialized_offroadracing - Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan - Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  INTERMITTENT HYPOXIA: ALTITUDE TRAINING YOU CAN ACTUALLY DO | Ask a Cycling Coach Podcast 595 30.07.2026 1sa 16dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:03:59) Why Cyclists Use Altitude Training(00:07:53) How Altitude Stimulates EPO and Red Blood Cell Production(00:14:23) Acclimatization and Live High, Train Low(00:22:37) How Intermittent Hypoxia Works(00:28:11) What the Research Says About Intermittent Hypoxia(00:32:00) How the HEPOX Tech Device Works(00:37:46) Safety and Carbon Monoxide Rebreathing(00:42:31) The HEPOX Protocol and Jonathan’s Experience(00:54:56) SpO2, Performance Testing, and Athlete Results(01:04:06) When to Use Intermittent Hypoxia(01:11:02) Preparing for an Altitude Goal EventAltitude training can improve endurance performance, but how does it actually work, and what is the best way to prepare for racing at elevation? Coach Jonathan Lee and David Greif, founder of HEPOX Tech, break down acclimatization, EPO, red blood cell production, intermittent hypoxia, altitude tents, and practical protocols for cyclists preparing for events like the Leadville Trail 100.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow Hepox on Instagram: https://www.instagram.com/hepoxtech - Altitude Training Video: https://youtu.be/k3IIJqNxNMo?si=wfBeNmyL-KKLh-XQ   - Wojan F, Stray-Gundersen S, Nagel MJ, Lalande S. “Short exposure to intermittent hypoxia increases erythropoietin levels in healthy individuals.” Journal of Applied Physiology. 2021;130(6):1955–1960. https://doi.org/10.1152/japplphysiol.00941.2020 - Levine BD, Stray-Gundersen J. “‘Living high–training low’: effect of moderate-altitude acclimatization with low-altitude training on performance.” Journal of Applied Physiology. 1997;83(1):102–112. https://doi.org/10.1152/jappl.1997.83.1.102 - Chapman RF, Stray-Gundersen J, Levine BD. “Individual variation in response to altitude training.” Journal of Applied Physiology. 1998;85(4):1448–1456. https://pubmed.ncbi.nlm.nih.gov/9760340/ - Wilber RL, Stray-Gundersen J, Levine BD. “Effect of hypoxic ‘dose’ on physiological responses and sea-level performance.” Medicine & Science in Sports & Exercise. 2007;39(9):1590–1599. https://pubmed.ncbi.nlm.nih.gov/17805093/ - Boulares A, Dupuy O, Bragazzi NL, Pichon A, et al. “Effects of Intermittent Hypoxia Protocols on Physical Performance in Trained and Untrained Individuals: An Umbrella Review of Systematic Reviews and Meta-Analyses.” Sports Medicine – Open. 2025;11:145. https://doi.org/10.1186/s40798-025-00933-7 - Gore CJ, Sharpe K, Garvican-Lewis LA, et al. “Altitude training and haemoglobin mass from the optimised carbon monoxide rebreathing method determined by a meta-analysis.” British Journal of Sports Medicine. 2013;47(Suppl 1):i31–i39. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3903147/ - Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  The Mental Trap That Makes You Slower | Ask a Cycling Coach Podcast 594 23.07.2026 1sa 19dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:19) Hannah Otto on Missing the Win and Finding Gratitude(00:10:10) Listener Question: Why Do Cyclists Race Single-Speed?(00:14:49) Self-Handicapping and the Fear of Failure(00:20:41) Big Goals, Expectations, and Athletic Self-Worth(00:38:07) Growth Mindset: Turning Feedback Into Improvement(00:43:45) The Psychology of Defending a Win(00:55:48) Jonathan’s High Cascades 100 Race Debrief(00:58:42) Power, Pacing, Nutrition, and Bike Setup Lessons(01:05:51) Two Major Crashes and a Mid-Race Reset(01:13:45) How to Adapt if the Leadville Course ChangesCoach Jonathan Lee and professional cyclist Hannah Otto explore the psychology of performance, including self-handicapping, athletic self-worth, fear of failure, and the pressure of defending a win. Jonathan also breaks down the equipment mistakes, crashes, nutrition lessons, and race-day takeaways from the High Cascades 100, plus how riders should adapt if the Leadville Trail 100 course changes.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow Hannah on Instagram: https://www.instagram.com/thehannahotto   - Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan - Follow Jonathan on Instagram: https://www.instagram.com/leejonathan_ - Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  POWER ISN’T ENOUGH: WHAT PRO CYCLISTS DO DIFFERENTLY | Ask a Cycling Coach Podcast 593 16.07.2026 1sa 18dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠- Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:48) How Pros Beat Negative Race Tactics(00:08:15) Alexey’s SBT GRVL Slick-Tire Gamble(00:13:20) Have Ultra-Wide Gravel Wheels Gone Too Far?(00:24:44) What Young Pros Still Need to Learn(00:29:31) Why Power Alone Doesn’t Win Gravel Races(00:37:52) Jonathan’s Leadville Shakedown Setup(00:42:28) Listener Question: Best Tires for Big Sugar(00:47:59) 170,000 Cyclists: How Good Is Your Power?(00:57:16) Base, Build, or Specialty: When Do You Improve?(01:05:45) Why Most Cyclists Train Too Hard(01:10:24) Why Pros Don’t Suffer Every RidePro gravel racer Alexey Vermeulen joins Coach Jonathan Lee to explain why power alone does not win races, including how he handles negative tactics, identifies the right moment to attack, and adapts when a race stops following the plan. Alexey breaks down his SBT GRVL equipment gamble, from racing slick tires to 35 mm internal-width aero wheels, and shares what the next generation of gravel pros still needs to learn beyond producing huge watts. Jonathan and Alexey also answer a listener question on choosing durable tires for Big Sugar, compare the classic Coggan power chart with real data from more than 170,000 cyclists, and analyze where nearly 35,000 athletes actually improve during base, build, and specialty training. Plus: why most cyclists ride too hard, how pros use restraint to complete training blocks, and why easier workouts can produce faster, more reliable race-day performance.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow Alexey on Instagram: https://www.instagram.com/alexeyvermeulen - Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan - Follow Jonathan on Instagram: https://www.instagram.com/leejonathan_ - Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  HE FIRED HIS COACH FOR CHATGPT. IT BACKFIRED | Ask a Cycling Coach Podcast 592 09.07.2026 1sa 31dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠- Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:01:09) Alex Wild's Comeback From Epstein-Barr Virus(00:03:08) The Psychology of Training With a Lower FTP(00:20:41) What Recovery From Epstein-Barr Actually Looks Like(00:25:48) Listener Question: Have Ultra-Wide Gravel Wheels Gone Too Far?(00:43:05) Listener Question: Can You Train for an Ironman and Stay Punchy?(00:58:00) Willow Fire Update: Silver Rush Canceled, Leadville in Question(01:03:25) Alex's Leadville Goals: Podium and Sub-6(01:12:09) Listener Question: What Happened When ChatGPT Replaced a Coach(01:14:26) The Right Way to Train Durability(01:26:29) What's Next: Death Ride and the Revived Tahoe 100Pro mountain biker Alex Wild returns to share his comeback from Epstein-Barr virus, including how he handled training with a lower FTP, what recovery from chronic fatigue actually looks like for an endurance athlete, and why your last six weeks of power matter more than all-time PRs. Coach Jonathan Lee and Alex also answer listener questions on ultra-wide gravel wheels and aerodynamics, how to train for an Ironman without losing your punch, and what happened when one athlete replaced his coach with ChatGPT. Plus: the right way to train durability, the Willow Fire's impact on the Leadville 100, Alex's sub-6 hour Leadville goal and Jonathan’s sub-7 hour Leadville goal.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan - Follow Alex on Instagram: https://www.instagram.com/alexwildmtb- Follow Jonathan on Instagram: https://www.instagram.com/leejonathan_ - Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  MOST CYCLISTS CAN’T HIT 1000 WATTS | Ask a Cycling Coach Podcast 591 25.06.2026 34dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:01:20) Listener Question: Can Everyone Hit 1000 Watts?(00:04:05) How Rare Is a 1000-Watt Sprint?(00:08:37) How Age and Weight Affect Sprint Power(00:13:04) How to Train for a Bigger Sprint(00:16:39) Listener Question: Is 5 W/kg Possible?(00:21:35) What Training Volume It Takes to Reach 3, 4, and 5 W/kg(00:28:01) How Rare Is 4 or 5 W/kg for Women?(00:31:35) If the World Cup Was a Cycling Competition(00:36:02) Which Countries Produce the Strongest Cyclists?(00:42:14) 2026 Tour de France Route Overview(00:46:32) The Hardest Stages of the 2026 Tour de France(00:50:20) Who Is Favored to Win the Tour?(00:52:31) How Tour Pros Compare to Average Cyclists(00:56:09) How Long Famous Tour Climbs Would Take You(00:59:04) Putting the Tour’s Distance, Climbing, and Calories in ContextCoach Jonathan Lee breaks down how many cyclists can actually hit 1000 watts, what it really takes to reach 3, 4, or even 5 watts per kilogram, and how average riders compare to the pros. In this data deep dive, Coach Jonathan Lee analyzes cycling power trends from over 145,000 athletes, ranks countries in a cycling “World Cup,” and previews the brutal 2026 Tour de France route, including its climbs, distance, and fueling demands.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  WHY LONG RIDES WON’T SAVE YOUR RACE | Ask a Cycling Coach Podcast 590 18.06.2026 1sa 27dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠❤️ Donate to Coach Jonathan’s Leadville Fundraiser: https://give.ltfoundation.org/leejonathan// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome! Why Long Rides May Not Build Long Race Fitness(00:00:54) TrainerRoad AI Updates and Future FTP Prediction Fixes(00:05:02) Why Outdoor Workouts Can Affect AI FTP Detection(00:08:29) How to Answer Post-Workout Surveys Accurately(00:12:55) Why You Shouldn’t “Game” TrainerRoad AI(00:17:47) Upcoming AI Workout Improvements(00:19:36) Jonathan’s Lost and Found Gravel Race Recap(00:21:05) Why Separate Starts Improve Gravel Racing(00:23:28) Gravel Race Tactics: Climbing, Corners, and Descending(00:27:15) Training Power on Flats vs. Climbs(00:30:16) Heat Training for Hot Gravel Races(00:32:44) Reading Competitors’ Nutrition and Hydration(00:35:13) Did Jonathan Break the Race Rules?(00:39:01) SRAM Transmission Issues on Rough Gravel(00:45:08) Listener Question: Are Long Rides Necessary for Leadville?(00:51:39) Why FTP Matters More Than Durability for Long Races(00:57:08) Leadville Nutrition: Training Your Gut for Race Day(01:00:31) Jonathan’s Leadville Sub-7 Training Update(01:06:39) Leadville Bike Setup, Tires, Gearing, and Kit(01:13:39) Listener Question: Can Swimming Improve Cycling Fitness?(01:23:47) World Cup Picks and Final ThoughtsIn this episode, Nate Pearson and Coach Jonathan Lee dig into why long rides are not always the best way to prepare for long races like Leadville, and why raising FTP, protecting key workouts, and practicing race nutrition can matter more than stacking huge endurance days. They cover TrainerRoad AI updates, including outside workout improvements, more precise post-workout feedback, dynamic workout adjustments, and why athletes should answer surveys honestly instead of trying to “game” the system. Coach Jonathan also recaps his Lost and Found Gravel race, including heat training, pacing, equipment lessons, possible disqualification from outside feeds, and how he’s refining his Leadville 100 MTB strategy with smarter hydration, carbohydrate intake, caffeine, altitude prep, and bike setup. The episode wraps with a look at whether swimming can improve cycling performance, how CO2 tolerance and extra aerobic work might help with hard group ride efforts, plus a quick World Cup discussion.// RESOURCES MENTIONED- Donate to Coach Jonathan’s Leadville Fundraiser: https://give.ltfoundation.org/leejonathan - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  WHICH CONTINENT HAS THE FASTEST CYCLISTS? | Ask a Cycling Coach Podcast 589 11.06.2026 41dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Which Continent Has the Fastest Cyclists?  (00:02:52) Power-to-Weight: Europe Sets the Pace  (00:05:16) Raw Watts: 20-Min, 5-Min & Sprint Power  (00:08:25) Body Weight Differences by Continent  (00:09:28) How Each Continent Actually Trains  (00:11:56) Who Trains the Most (It's Not the US)  (00:13:57) Indoor Riding, Structure & Climbing  (00:16:02) Who Races Most & What They Race  (00:19:25) Awards & Wooden Spoons by Continent  (00:21:48) Are You a Sprinter or a Diesel?  (00:26:09) The Best Training for Your Phenotype  (00:29:06) Strength Training vs More Bike Hours  (00:33:30) Swap or Add Gym Time? The Real Cost  (00:37:22) My Lost and Found & Leadville Race PlanWhich continent has the fastest cyclists in the world? Coach Jonathan Lee breaks down training data from over 85,000 TrainerRoad athletes across 150+ countries to compare every continent by FTP, watts per kilogram, 20-minute power, sprint power, body weight, weekly TSS, indoor vs. outdoor  riding, and racing habits. Europe posts the biggest engines at 2.79 W/kg, Oceania sprints hardest, Asia trains the most, Africa races the most, and South America is the most structured. Then, two listener questions get full data analyses: are you really a sprinter or a diesel (spoiler: true polarized phenotypes are rarer than you think), and does swapping bike hours for strength training make you faster? Finally, Jonathan shares his Lost and Found gravel race pacing and fueling plan as he builds toward the Leadville 100.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  JUST CLIMB MORE? WHAT CYCLISTS GET WRONG | Ask a Cycling Coach Podcast 588 03.06.2026 30dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) 3 Cycling Questions, Answered by Data(00:01:27) Unbound Recap: Brutal Mud & Sharp Rocks(00:04:21) Does Strength Training Make You Faster?(00:11:15) Will Climbing Alone Make You Faster?(00:18:02) Does Altitude Slow Your Fitness Gains?(00:25:57) Leadville Prep & Sub-20lb Epic 9 BuildDoes strength training actually make you faster? On this episode of the Ask a Cycling Coach podcast, presented by TrainerRoad, Coach Jonathan Lee digs into data from over 89,000 cyclists to find out, plus how many weekly sessions hit the sweet spot and why women may see double the benefit. Then we tackle two more listener questions using TrainerRoad's data. Can climbing alone make you faster, or is structured training the real key? And if you train at altitude, do your fitness gains come slower? Jonathan also shares behind-the-scenes from Unbound's brutal conditions and his Leadville prep with a sub-20-pound Epic 9 build.Whether you're chasing more watts, a higher FTP, or your next big gravel or MTB goal, this data-driven episode helps you train smarter and get faster.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  STRENGTH TRAINING: THE MINIMUM CYCLISTS NEED | Derek Teel | Ask a Cycling Coach Podcast 587 28.05.2026 1sa 31dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:59) Jonathan’s Strength Training Confession(00:02:22) Listener Questions: Strength and Priorities(00:05:35) Are Athletes Overthinking Training?(00:14:38) Finding Time for Strength Training(00:21:46) Minimum Effective Strength Work(00:27:21) Daily Hangs for Cyclists(00:30:27) Core Training and Single-Leg RDLs(00:37:05) Weight Loss, Protein, and Discipline(00:42:26) Do Strong Cyclists Need Strength Training?(00:50:32) When Bodyweight Training Isn’t Enough(00:53:15) Ranking What Matters Most(00:56:50) Heat Training and Sauna Mistakes(01:03:29) Unbound 200 Predictions(01:09:41) Are 32-Inch Wheels the Future?(01:19:35) Lael Wilcox’s World Record PrepIn this episode, Coach Jonathan Lee brings on Derek Teel of Dialed Health to break down why strength training for cyclists matters, how to actually fit it into a packed training schedule, and why simple, consistent work beats an overbuilt “perfect” plan every time. They use Coach Jonathan’s Leadville 100 prep as a real-world case study, covering how to add practical core, single-leg strength, hanging, and stability work without derailing bike training, plus how to prioritize the overwhelming list of marginal gains like nutrition, sleep, heat training, skills, bike maintenance, and chain waxing. They also answer athlete questions on whether naturally strong cyclists still need structured strength training, when bodyweight exercises stop being enough, and how strength supports durability, posture, power transfer, and long-term health. The conversation wraps with rapid-fire cycling tech and racing talk, including Unbound Gravel predictions, 32-inch wheels, tire and equipment tradeoffs, and how Derek is helping ultra-endurance legend Lael Wilcox prepare with strength training for her around-the-world record attempt.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Derek’s Instagram: https://www.instagram.com/dialedhealth- Episode 437 w/Derek: https://youtu.be/rq3YIA4FoPE?si=2AW4IPfu_jgUFZ7a- Episode 557 w/Derek: https://youtu.be/s08cTVUXCIA?si=FGzfXu7UZ3aJ254q - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  ZONE 2 ISN’T ENOUGH: WHAT CYCLISTS GET WRONG | Ask a Cycling Coach Podcast 586 21.05.2026 51dk

  🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00) Welcome!(02:44) Training Time Distribution Across Power Zones(06:10) Comparing Structured vs Unstructured Workouts(09:03) The Impact of Training Volume on Intensity(11:49) Erg Mode vs Resistance Mode in Training(15:05) Exploring Durability in Cycling Training(26:56) Balancing Intensity and Endurance in Training(28:50) Understanding Durability and Power Output(38:09) Training for Leadville: Strategies and Insights(50:34) Preparing for Elevation: Nutrition and Equipment ChoicesIn this episode of the Ask a Cycling Coach Podcast, Coach Jonathan Lee uses TrainerRoad data to explore how cyclists who reached 3, 4, and 5 watts per kilogram distributed their training intensity across more than 140,000 rides. He also covers how ERG mode may improve indoor workout completion, what the data suggests about cycling durability, and how late-ride power relates to intensity, endurance volume, and fatigue. The episode wraps with Jonathan’s Leadville 100 MTB training update, including race prep, nutrition testing, equipment choices, heat training, and altitude preparation.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  THE 50% RULE: WHEN BIG RIDES HURT YOUR FITNESS | Ask a Cycling Coach Podcast 585 14.05.2026 51dk

  🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED00:00 Introduction to Data Analysis in Cycling Training01:22 Evaluating TrainerRoad AI Performance11:03 The 50% Rule in Training22:57 Managing Big Rides Effectively23:23 Understanding Athletic Age and Performance Metrics29:55 The Impact of Structured Training on Performance32:46 Analyzing Training Consistency and Performance42:14 Comparing Training Methods: On-Offs vs. Intervals50:47 Conclusion and Future InsightsIn this episode, Coach Jonathan Lee pulls back the curtain on TrainerRoad’s massive training dataset to show what actually separates faster, more consistent cyclists from the rest. He breaks down how TrainerRoad AI-recommended workouts are producing more power PRs while reducing workout failures, why the “50% rule” can help athletes avoid big rides that sabotage future training, and how even two hours of structured training per week can make riders perform like much younger athletes. The episode also digs into why your worst training weeks matter more than your best ones, how consistent “damage control” keeps FTP progressing, and what the data suggests about VO2 max intervals, 30/30s, threshold work, and over-unders for long-term performance gains. Throughout, Coach Jonathan emphasizes that these are observational analyses, not controlled studies, but the trends are clear: smart structure, consistent execution, and letting TrainerRoad AI manage the details can help cyclists train more effectively, skip fewer key workouts, and get faster over time.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  I SHOWED KEEGAN SWENSON MY SUB-7 LEADVILLE PLAN | UCI World Champion Reacts | Ask a Cycling Coach Podcast 584 07.05.2026 1sa 10dk

  🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator Donate to Coach Jonathan's Leadville Fundraiser: https://give.ltfoundation.org/fundraiser/6845358🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:56) Keegan Swenson Reviews My Leadville Sub-7 Plan(00:09:47) Why FTP Is Less Important Than Real Workout Power(00:10:28) VO2 Max Intervals and 30/30s for Leadville(00:20:39) Sweet Spot Training for Long Race Power(00:27:28) Keegan’s Leadville-Specific Training Advice(00:41:38) Leadville Bike Fit, Drop Bars, and Equipment Choices(00:49:58) Fixing Race-Day Nutrition, Sodium, and Gut Issues(01:05:31) Tire Choice, Bike Setup, and Final Leadville Prep(01:09:19) Keegan Swenson Wrap-UpLeadville course record holder and UCI XCM World Champion Keegan Swenson joins Coach Jonathan Lee to break down what it will take to chase a sub-7-hour Leadville 100, from the training that actually moves the needle to the race-day details that can make or break the goal. They dig into Coach Jonathan’s Leadville training progress, including rising FTP, weight loss, longer endurance rides, VO2 max work, sweet spot, threshold over-unders, and why athletes shouldn’t obsess over FTP when real on-bike power and consistency matter more. Keegan shares how he approaches VO2 max intervals, altitude preparation, pacing, fueling, tire choice, aerodynamics, clothing, and handling tricky Leadville sections like Powerline and the Columbine descent. They also cover how to manage big weekend rides without sabotaging key workouts, why 30/30s and longer VO2 efforts both have a place, how to prepare for high-elevation mountain bike racing, and what athletes should think about when building a smart, sustainable Leadville race strategy.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Keegan’s Instagram: https://www.instagram.com/keegels99 - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  You Got Stronger… So Why Are You Losing? | Pro Cyclist Tobin Ortenblad | Ask a Cycling Coach Podcast 583 30.04.2026 1sa 21dk

  🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:02:45) Skills vs Fitness: What Really Matters?(00:08:10) The Most Overlooked Cycling Skill(00:15:20) Race Tactics That Actually Win(00:25:30) How to Make Better Decisions in Races(00:35:40) Why Pros Win (And Amateurs Don’t)(00:45:50) Positioning Secrets Most Riders Miss(00:56:30) Why Chasing FTP Can Backfire(01:03:30) Technique vs Power: What to Focus On(01:10:15) How to Balance Power and Bike Handling(01:16:30) Common Mistakes Slowing You Down(01:19:30) Lost & Found Gravel Race TalkIn this episode, Coach Jonathan Lee and pro cyclist Tobin Ortenblad dive deep into race tactics for riders who’ve become the strongest—and most marked—in the field, unpacking a listener’s dilemma of being constantly shut down after forming a dominant two-person team . They explore why “negative racing” happens, how group dynamics shift when everyone is racing against you, and why patience, emotional control, and strategic decision-making are critical to winning again. Using real-world examples from the Lifetime Grand Prix, they break down how elite riders like Keegan Swenson navigate being heavily marked, when to commit to breakaways, and why sometimes the smartest move is not to chase or even to let go of the win. The episode highlights key tactics like choosing which moves to follow, leveraging fatigue, positioning out of sight, and even redefining success by focusing on beating specific rivals rather than the whole field—offering actionable insights for cyclists looking to outsmart the competition and turn fitness into results.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Tobin’s Instagram: https://www.instagram.com/mctubbbin - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  Carb Timing Doesn’t Matter? What the Research Actually Shows | Tim Podlogar | Ask a Cycling Coach Podcast 582 23.04.2026 57dk

  🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Carb Timing Debate: When Should You Fuel on Long Rides?(00:01:24) Study Overview: Testing Different Carb Timing Strategies(00:06:09) The Protocols: Progressive vs Constant vs Front-Loaded Fueling(00:07:37) Key Result: Carb Timing Didn’t Impact Performance(00:11:37) Why Real-World Racing Masks Fueling Differences(00:13:09) Practical Takeaway: Total Carbs Matter More Than Timing(00:21:28) Do Carbs Spare Glycogen? What the Research Actually Shows(00:24:50) Why Carb Intake Becomes Critical After ~2–3 Hours(00:31:10) Real-World Application: How Athletes Should Fuel(00:36:00) Energy Availability & Underfueling Risks in Endurance Athletes(00:45:08) Leadville Case Study: Fueling for Long, High-Altitude Races(00:56:16) Final Takeaways: Stop Overthinking Timing, Focus on ExecutionIn this episode, Coach Jonathan Lee sits down with researcher Dr. Tim Podlogar to unpack one of endurance sport’s most debated topics: carbohydrate timing during long efforts. They break down a controlled study comparing progressive, regressive, and constant fueling strategies over a three-hour variable-intensity ride plus a finishing time trial, revealing that performance didn’t significantly differ as long as total carbohydrate intake was sufficient. The conversation explores why real-world racing dynamics—like surges, terrain, and fueling logistics—likely override precise timing strategies, and why hitting your hourly carb targets matters more than when you take them. They also dive into practical takeaways for cyclists and triathletes, including fueling for long races, individual variability in carb absorption, gut training, hydration challenges, and how to balance energy intake for both performance and health. The key message: focus on consistent fueling, practice your strategy in training, and don’t overcomplicate timing when total intake is what truly drives results.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Tim Podlogar’s Instagram: https://www.instagram.com/timpodlogar - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠- Training Blog: ⁠https://trainerroad.cc/3gCdNdN
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  The Nutrition Model Pros ACTUALLY Use (It’s Not Calories In/Out) | Mike Postumus | Ask a Cycling Coach Podcast 581 16.04.2026 45dk

  🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome(00:01:02) Why Calories In vs Calories Out Is Too Simple for Athletes(00:01:56) Listener Question: High Training Load but Low Energy & Fatigue(00:04:47) What Is Energy Availability & Why It Matters (RED-S Explained)(00:05:51) How to Calculate Your Energy Availability Step-by-Step(00:09:37) Why Athletes Underfuel Without Realizing It(00:10:16) “Fuel the Work”: Why Your Calorie Needs Are Higher Than You Think(00:11:04) Rethinking Fat vs Carbs for Performance(00:12:16) Glycogen Replenishment Timing & Recovery Insights(00:14:18) Will Eating More Make You Gain Weight?(00:17:23) Finding Your Optimal Energy Availability Range(00:19:40) Periodizing Nutrition Across Training & Race Season(00:20:33) Fueling for Hard vs Easy Days (Daily Nutrition Strategy)(00:22:26) Carb Timing: How to Fuel Before Key Workouts(00:24:21) When to Focus on Weight Loss vs Performance(00:26:44) How to Safely Improve Body Composition Without Hurting Performance(00:28:11) Practical Ways to Increase Calories Without Feeling Overfull(00:31:34) Foods That Make High-Carb Fueling Easier (and What to Avoid)(00:33:10) Are Sugary Foods OK for Athletes?(00:36:00) Inside Elite Performance: What Top Pros Do Differently(00:41:29) Managing Athlete Slumps, Injury, and ComebacksIn this episode, Coach Jonathan and the team sit down with performance director Mike Postumus to break down one of the most misunderstood topics in endurance sports nutrition: energy availability and why “calories in vs. calories out” isn’t the full picture. They walk through how to properly calculate energy availability relative to fat-free mass, why chronically low intake can lead to RED-S and suppressed performance, and how many athletes unknowingly underfuel despite structured training. The conversation dives into practical strategies like periodizing nutrition across hard and easy days, prioritizing high-carbohydrate fueling for key sessions, and adjusting fat and fiber intake to support glycogen replenishment and recovery. They also address common fears around weight gain, explaining how proper fueling improves performance, recovery, and long-term body composition when applied correctly. The episode wraps with insights into elite athlete performance, highlighting how trust, consistency, and individualized fueling strategies contribute to success at the highest level.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Mike Posthumus’ Instagram: https://www.instagram.com/mike_posthumus - Mike's company: https://www.sciencetosport.com- Specialized Factory Racing’s Instagram: https://www.instagram.com/specialized_factoryxc- Specialized Off-Road’s Instagram: https://www.instagram.com/specialized_offroadracing - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠
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  THE TRUTH ABOUT HIGH CARB FOR CYCLISTS (It’s Not What You Think) | Ask a Cycling Coach Podcast 581 09.04.2026 1sa 16dk

  🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome & Episode Overview(00:00:58) Listener Question: Stage Race Nutrition Strategy(00:02:32) Post-Race Recovery & Carb Timing Between Stages(00:07:39) What to Eat, Avoid & Hydration Strategies(00:20:24) Caffeine Strategy for Multi-Day Races(00:22:00) Pro Stage Race Routine & Recovery Habits(00:25:13) Research Review: Recovery Nutrition & Timing Myths(00:30:03) How Much Carbs You Need (and Why It’s So Hard)(00:35:13) Glycogen Limits: Why You Can’t Fully Recover Overnight(00:42:02) Why Intentional Refueling Matters for Performance(00:52:58) Calorie Deficits, RED-S & Performance Risks(01:00:11) Energy Availability vs. Calorie Counting(01:04:51) High-Carb Fueling for Better Training & Body CompositionIn this episode, Alex Larson and Coach Jonathan Lee break down the science and real-world application of nutrition strategies to maximize cycling performance, especially during demanding stage races. They dive into what actually matters for recovery, highlighting that while the so-called “anabolic window” isn’t as narrow as once believed, prioritizing immediate post-ride carbs, protein, and hydration still plays a critical role in replenishing glycogen and supporting adaptation. The conversation covers practical fueling tactics like high-carb intake (often harder than athletes expect), the importance of frequent meals, and how to avoid common pitfalls with fat, fiber, and excess sodium during multi-day events. They also explore emerging research on glycogen replenishment limits, energy availability, and how underfueling can silently cap performance gains over time. The episode wraps with actionable advice for building sustainable habits, simplifying race-day nutrition, and ensuring your training is fully supported so you can get faster with TrainerRoad.// RESOURCES MENTIONED- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator - Alex Larson’s Instagram: https://www.instagram.com/alexlarsonnutrition - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review. Naderi, et al. 2025: https://trainerroad.cc/naderi2025Carbohydrate intake of 10 g/kg body mass rapidly replenishes liver, but not muscle glycogen contents, during12 h of post-exercise recovery in well-trained cyclists. Fuchs, at al., 2025: https://trainerroad.cc/Fuchs2025From Food Supplements to Functional Foods: Emerging Perspectives on Post-Exercise Recovery Nutrition. Wang, et al. 2024: https://trainerroad.cc/Wang2024Liver before muscle: Tissue-specific glycogen recovery, with a view toward sex differences and hormonal regulation. Stickel, et al. 2025: https://trainerroad.cc/Stickel2025// TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast - TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ - Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ - Training Blog: ⁠https://trainerroad.cc/3gCdNdN