Advertise on podcast: The Time-Crunched Cyclist Podcast by CTS

​​Free Cycling Training Assessment What would a professional cycling coach change about your training if he could see everything you've been doing? In the first episode of RATE MY TRAINING, CTS Head Cycling Coach Adam Pulford takes a deep dive into the training history of a real amateur cyclist: Willy B, a 67-year-old gravel racer preparing for another shot at Unbound 200. Willy trains 10–15 hours per week, has experience racing demanding gravel events across Europe and the United States, and has ambitious goals for the coming season. But his progression has plateaued. Adam examines Willy's training history, power-duration curve, performance management data, and 2026 Unbound race to understand where there may be opportunities to improve. The conversation also explores an important distinction: improving your fitness and improving your race result aren't always the same thing. Time spent at aid stations, fueling decisions, group positioning, and pacing can all influence how effectively an athlete translates their training into performance. 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. Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/

​​Free Cycling Training Assessment Cyclists can spend an extraordinary amount of money chasing performance. Supplements promise better recovery. Wearables promise better training decisions. Ketones promise another fuel source. Ceramic components and aero equipment promise free watts. But which purchases actually provide enough benefit to justify the cost? CTS Head Cycling Coach Adam Pulford evaluates seven popular cycling purchases through the lens of performance per dollar. He digs into supplements, recovery wearables, ketones, cryotherapy, ceramic drivetrain components, altitude masks, and aero socks – looking at what the evidence supports, where marketing gets ahead of the science, and where athletes may be better off investing instead. 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. Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: Australian Institute of Sport: Group A | ASCBCAA’s for performance: https://examine.com/supplements/leucine/?show_conditions=trueCryotherapy for Recovery: Whole-body cryotherapy for preventing and treating muscle soreness after exercise | CochraneKetones for Performance:Do ketone esters spare glycogen and improve performance?Perspective: Ketone Supplementation in Sports—Does It Work? - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC12821275/ Oversized Pulley Wheels: https://ceramicspeed.com/pages/10-ways-to-minimize-drivetrain-friction?utm_source=chatgpt.com

​​Free Cycling Training Assessment Preparing for your first gravel race can quickly become more complicated than it needs to be. What bike do you need? How wide should your tires be? What pressure should you run? What happens if you flat? How much should you eat? And how fit do you actually need to be? CTS Head Cycling Coach Adam Pulford strips gravel racing back to the essentials. He covers the bike and equipment you actually need, fueling strategy, flat repair, tire selection and pressure, navigation, training, and why spending time riding real gravel is one of the best ways to prepare. 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. Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: How to change a flat & fix a puncture: Gravel Bike Outside: https://www.youtube.com/watch?v=Sm5UrDKZsssHow to Plug a puncture tubeless: https://www.youtube.com/watch?v=Kgs3Iq36mZgEffortless tip: https://www.youtube.com/shorts/lsoCr_a8wwITire Pressure Calculators:Silca: https://silca.cc/pages/pro-tire-pressure-calculator?srsltid=AU7gw4VeflE3QaGaC5X2NSoV3l-6xNcHEsFH740xLSPyKAUzEcDo2eEkSRAM: https://axs.sram.com/guides/tire/pressure

Your wearable gives you a recovery score every morning, but how much should that number influence your training? Adam Pulford breaks down the information coaches actually use when evaluating readiness, including subjective feel, life stress, recent training load, sleep, resting heart rate, and HRV. He also explains why he pays far less attention to proprietary readiness scores and detailed wearable sleep metrics, and why trends are often more useful than one morning’s score. 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. ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: Miller, Sargent & Roach, 2022 — Validation of six wearable devicesDial et al., 2025 — Nocturnal RHR and HRV validationSchyvens et al., 2024 — Systematic review of wearable sleep accuracyManresa-Rocamora et al., 2021 — HRV-guided training meta-analysisSteve House/Uphill Athlete — Practical coaching interpretationJason Koop/CTS — Practical HRV recommendationshttps://trainright.com/practical-heart-rate-variability-recommendations-for-ultrarunners/?utm_source=chatgpt.comMarco Altini — Wearable HRV measurement critiquehttps://marcoaltini.substack.com/p/trusting-the-right-tool-for-the-job?utm_source=chatgpt.comTrainingPeaks — WHOOP integration documentationTrainingPeaks — Oura integration documentationTCC HRV Interview with Jason Koop:https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000625446661Using Subjective Feedback to Drive Performance with Natàlia Balagué and Lluc Montull | Koopcast Episode 155https://podcasts.apple.com/us/podcast/koopcast/id1489494447?i=1000587345880The Case For HRV with Marco Altini: https://podcasts.apple.com/us/podcast/koopcast/id1489494447?i=1000544394187

Strength training has a place in a cyclist’s program year-round, but that doesn’t mean doing the same lifts, loads, and routines for 52 weeks. Adam Pulford explains how he periodizes strength training alongside cycling throughout an athlete’s season. He covers annual planning, how strength priorities change as racing approaches, the anatomy of a well-designed gym session, and why tracking your lifting matters even when you’re not chasing PRs. The takeaway: treat strength training like your riding. Plan it, progress it, and change it as your goals change. 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. ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/

Self-coaching gives you freedom, but it also makes it remarkably easy to reinforce your own biases. Coach Adam Pulford breaks down five mistakes he repeatedly sees in self-coached cyclists, from avoiding field testing and inflating FTP to under-recovering, failing to plan long-term, and chasing equipment gains before training gains. 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. Cycling Camps: https://trainright.com/camps/ ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: https://podcasts.apple.com/us/podcast/comparing-cycling-field-tests-using-the-best-test-for/id1494799053?i=1000697861599

After 24 years of coaching athletes, Adam Pulford has seen enough training plans, races, breakthroughs, failures, and comebacks to recognize which lessons continue to matter. In this episode, Adam steps away from the charts and physiology to share 20 observations from his coaching career: why fitness isn't performance, why recovery matters as much as workload, why perfect training doesn't exist, what winning and losing can teach us, and why long-term development requires more patience than most athletes expect. 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. CTS Cycling Camps: https://trainright.com/camps/ ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: Meditations by Marcus Aurelius Beyond Thoughts by Joseph Nguyen Don’t Believe Everything You Think by Joseph NguyenAwareness by Athlete de MellowFind Your Why by Simon Sinek On The Nature of Things by LucretiusAtomic Habits by James ClearFlow by Mihaly Czeskmihaly Deep Work by Cal Newport Waking Up App by Sam Harris

A successful 100-mile ride is rarely the result of one thing going exceptionally well. It's what happens when your fitness, fueling, pacing, and execution all come together on the same day. Coach Adam Pulford breaks down how much to eat and drink, why the opening miles should feel easier than you think, what to prioritize with one week versus six weeks to prepare, and how to use your training data to guide your effort. And Adam's fourth piece of advice might be the simplest: bring your friends. Because 100 miles is usually faster, and definitely funner, with good wheels around you. 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. ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: https://youtu.be/_SQA-9uzVcc?si=g9UPnFf8tHGZ_0LMhttps://youtu.be/kPjy5rejBSg?si=mRa7_JewytDDOBlthttps://www.trainingpeaks.com/my-training-plans/threshold_6_week_100milePrep https://www.trainingpeaks.com/my-training-plans/VO2_6_week_100milePrep https://trainright.com/camps/

Torque training has become almost synonymous with low-cadence riding. But simply dropping to 60 RPM doesn't guarantee you're producing more force or creating the adaptation you're after. Coach Adam Pulford breaks down the relationship between torque, cadence, power, and force production; explains why the gym may be the best place to raise your strength ceiling; and shows where low-cadence work actually belongs in a cyclist's training year. 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. ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: Strength Exercise F-v and P-v Profiles as Predictors of Elite Sprint-Cycling Performance - PubMedPower-time, force-time, and velocity-time curve analysis during the jump squat: impact of load - PubMed 58. HIGH INTENSITY TORQUE TRAINING CAN INCREASE CYCLING PERFORMANCEEffects of Cycling Training at Imposed Low Cadences: A Systematic Review - PubMedEffect of Cycling Cadence on Neuromuscular Function: A Systematic Review of Acute and Chronic Alterations - PMC Pro Workouts: Torque Efforts with Noemi Rueegg | EF Pro Cycling https://trainright.com/camps/

Does FTP actually matter for criterium racing? Coach Adam Pulford breaks down why your aerobic engine plays such a big role in an explosive race, how a higher FTP can reduce the cost of repeated attacks, and why sprinty "crit dawgs" and breakaway riders should approach their training differently. Plus, why none of those watts matter if you haven't developed the race craft to use them! 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. ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: https://australianfootballstrengthcoach.com.au/3-energy-systems-quick-introduction/https://www.ncbi.nlm.nih.gov/books/NBK546695/ https://strengthmatters.com/anaerobic-lactic-energy-system/https://www.youtube.com/watch?v=On4W1OVrFig

Recovery isn't the break between training. Recovery IS training. In this episode, CTS Head Cycling Coach Adam Pulford explains how he structures recovery blocks with everyone from beginners to elite athletes. Learn why recovery doesn't always need to last a full week, how to know when you've earned one, and why the athletes who recover best often perform best. If recovery weeks make you anxious, this episode is for you! 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. ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: https://pmc.ncbi.nlm.nih.gov/articles/PMC3905295/https://trainright.com/coaching-consultation/Recovery Podcast with Christie Aschwandan: https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000722793917 Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise - PMC

Days before the Tour de France Femmes avec Zwift, Coach Adam Pulford caught up with professional cyclist Alison Jackson to talk about the final phase of preparation. From altitude camp in Boulder and heat training to tapering, race strategy, joining a new team, and life behind the scenes, this conversation offers a rare look inside the final build-up to one of the biggest events in professional cycling. 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. ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: https://www.peacocktv.com/sports/tour-de-france-femmes-stage-1/bc4c2e95-62c1-3feb-bab2-fd9aeca9d12dhttps://hepoxtech.com/https://www.instagram.com/auber93cyclisme/https://www.skratchlabs.com/https://www.youtube.com/watch?v=rLlhAR6yoMc&t=653shttps://www.precisionhydration.com/performance-advice/performance/how-to-taper-before-a-race/?srsltid=AfmBOooiiHV_JusShIJz67tRyopkUUTnjLmUZRCHBGLE-UhbLaHAv6Rbhttps://www.instagram.com/apsprocycling/reels/https://www.cyclingnews.com/pro-cycling/teams-riders/push-them-outside-their-comfort-zone-four-time-uspro-champion-freddie-rodriguez-returns-to-cycling-as-co-owner-and-strategist-for-aps-pro-cycling-by-cadence-cyclery/https://apsprocycling.net/

With the Tour de France wrapped up, conversations about Tadej Pogačar's VO2 max are everywhere. But what actually increases VO2 max? In this episode, CTS Head Cycling Coach Adam Pulford breaks down the two interval strategies he uses with athletes to develop aerobic power. Learn the difference between long, sustained VO2 intervals and short on/off efforts, when to use each one, and how to sequence both leading into your biggest events. If you've hit a plateau or want to maximize your aerobic engine, this episode provides a practical framework you can immediately apply to your training. 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. ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: https://www.trainingpeaks.com/blog/ronnestad-30-15-intervals/Short Interval Blocks for Endurance Athletes- Part1Short Interval Blocks for Endurance Athletes Part 2

Cyclists often treat CTL like the ultimate measure of fitness, but that's only part of the story. In this episode, CTS Head Cycling Coach Adam Pulford explains what CTL actually measures, why performance and fitness aren't the same thing, and how to use your training data to peak for races instead of chasing a bigger number. 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. ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: https://trainright.com/what-is-chronic-training-load-ctl-and-how-to-use-it-to-improve-performance/?utm_source=chatgpt.comhttps://www.instagram.com/p/CW9JtfcFodT/?img_index=1

Fueling advice has never been more confusing. One expert recommends fasted rides, another says 120 grams of carbs per hour, and every nutrition brand seems to have a different answer. In this episode, CTS Head Cycling Coach Adam Pulford introduces a practical fueling framework that scales carbohydrate intake to the demands of your ride. Using kilojoule output, ride intensity, and duration, you'll learn how to build a fueling strategy that's individualized, repeatable, and easy to apply for easy endurance rides all the way to race day. 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. ​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/ Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/ Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/ Find more free resources here: https://trainright.com/blog/ Resources: Introducing Fueling Insights: A Smarter Way To FuelThe Importance of Carbohydrates and Glycogen for Athletes  How much sodium do I need?Fueling Insights: Iñigo San-Millán on Optimizing Carbohydrate Intake for Cyclistshttps://trainright.com/coaching-consultation/Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin