Podcast
The Time-Crunched Cyclist Podcast by CTS
Hosted by CTS · EN
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.
13episodes
Episodes
Newest firstAll episodes
Fitness Isn't Performance: The Truth About CTL
1w ago00:15:51Tap to summarizeCyclists 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.HOSTAdam 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
Transcribe →A Scalable Carb Fueling Plan Based On Effort
2w ago00:19:46Tap to summarizeFueling 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.HOSTAdam 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
Transcribe →A Simple Framework For Raising Cycling FTP
3w ago00:13:27Tap to summarizeWant to increase your FTP?Many cyclists assume the answer is simple: do more FTP intervals. While that can help, it's only one piece of the puzzle.In this video, CTS Head Cycling Coach Adam Pulford introduces a simple coaching framework, Push vs. Pull, to explain how FTP is really built. You'll learn why aerobic training lays the foundation, how VO₂ max work raises your ceiling, and how to combine both throughout the season for your strongest FTP yet.HOSTAdam 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:How Quickly Can Cyclists Increase FTP?Pushing vs pulling up FTP - Training - TrainerRoadTim Cusick: Periodization, Training Modalities, And Getting Your Training Rhythm Right - CTSHow To Improve Your Cycling FTP (Functional Threshold Power) - CTS
Transcribe →Everything Cyclists Get Wrong About Normalized Power
4w ago00:22:25Tap to summarizeIf you've ever wondered what Normalized Power is actually telling you, this episode is for you!Normalized Power has become one of the most common metrics in cycling, but it's also one of the most misunderstood.In this episode, CTS Head Cycling Coach Adam Pulford explains what Normalized Power was designed to measure, how it differs from average power, and why context matters when using it to evaluate training and racing.HOSTAdam 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:What Is Normalized Power And How Is It Used In Cycling Training? - CTS What is Normalized Power?Understanding Normalized Power Calculations to Coach CyclistsNormalized Power®: What It Is and How to Use It | TrainerRoad BlogThe Science of the TrainingPeaks Performance Manager Estimating Training Stress Score (TSS)
Transcribe →The Masters Athlete Playbook
Jun 2200:20:18Tap to summarizeDo masters athletes really need more recovery, or are they simply balancing more life stress and responsibilities?In this episode, CTS Head Cycling Coach Adam Pulford breaks down the realities of training and racing as a masters athlete. We discuss recovery, consistency, intensity, strength training, race preparation, and how training priorities should evolve with age.The conversation explores both the physiological realities of aging and the habits that allow many athletes to continue improving well into their 40s, 50s, and beyond.HOSTAdam 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/PMC4482301/https://joefrieltraining.com/Joe Friel: Science-Based Training Advice for Older Athletes - Part 1Joe Friel: Part 2 of Science-Based Training for Older Athleteshttps://trainright.com/masters-and-grand-masters-cycling-training-mistakes/
Transcribe →Can AI Actually Make You Faster?
Jun 1500:18:01Tap to summarizeAI is rapidly changing nearly every industry, and endurance coaching is no exception.In this episode, CTS Head Cycling Coach Adam Pulford explores where AI can genuinely help athletes improve, where it falls short, and why the future of coaching may be more collaborative than competitive.We discuss training data, prompting, bias, TrainingPeaks, Claude, ChatGPT, Vekta, Kristin Faulkner's use of AI, and the areas where experienced coaches still provide value that algorithms struggle to replicate.HOSTAdam 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:Best-ever 20-minute power and 3 Pan-Am golds: Inside the AI tech Olympic Champion Kristen Faulkner built, and is testing on, herself | Cycling WeeklyStrava Launches MCP Connector, Allowing Athletes to Sync Training History to ClaudeVekta
Transcribe →Active vs Passive Heat Training: Which Works Better?
Jun 800:22:34Tap to summarizeHeat adaptation can improve performance, comfort, and recovery in hot conditions. But many athletes make the mistake of treating heat training as free fitness.In this episode, CTS Coach Adam Pulford breaks down the differences between active and passive heat training, how each method works, and why heat should be viewed as a training stressor in its own right.We discuss plasma volume expansion, sauna protocols, heated trainer rides, hydration, recovery considerations, and how to integrate heat adaptation without compromising the quality of your training.HOSTAdam 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:Beat the Heat – a hot bath after exercise boosts performance in the heatExercise under heat stress: thermoregulation, hydration, performance implications, and mitigation strategies - PubMedActive vs. passive heat training: which is best?
Transcribe →How to Climb Faster Without Increasing FTP
Jun 100:14:36Tap to summarizeClimbing faster isn’t always about increasing FTP or producing bigger power numbers. In this episode, CTS Coach Adam Pulford breaks down the pacing strategies, tactics, fueling, and key workouts that help cyclists climb faster with the fitness they already have.HOSTAdam 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.The Problem with Chasing Data - RPE: https://www.youtube.com/watch?v=Wsywx731ki0Free 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/
Transcribe →Why Data Alone Won’t Make You Faster
May 2500:14:56Tap to summarizeEndurance athletes have access to more data than ever before, but data alone doesn’t guarantee better decisions. In this episode, CTS Coach Adam Pulford breaks down the role of Rate of Perceived Effort (RPE) in training and racing, and why internal awareness remains one of the most important skills an athlete can develop.We cover pacing, training zones, effort calibration, common mistakes athletes make with RPE, and how to integrate subjective feedback with power and heart rate for better long-term performance. Wattage tells you what you did, RPE tells you what it cost.HOSTAdam 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/rpe-rating-of-perceived-exertion-in-training-and-racing/https://journals.lww.com/nsca-jscr/abstract/2001/02000/a_new_approach_to_monitoring_exercise_training.19.aspx?utm_source=chatgpt.comhttps://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2017.00612/full?utm_source=researchgate.net&utm_medium=articlehttps://pmc.ncbi.nlm.nih.gov/articles/PMC10422765/?utm_source=chatgpt.comhttps://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2024.1341972/full?utm_source=chatgpt.comhttps://support.trainerroad.com/hc/en-us/articles/360021324932-RPE-Key-Explained
Transcribe →These Habits Are Quietly Killing Your Recovery
May 1800:16:04Tap to summarizeRecovery isn’t just about what happens right after training, it’s about all the little things between sessions that add up. In this episode, CTS Coach Adam Pulford breaks down the habits that quietly interfere with adaptation and leave athletes carrying more fatigue than they realize.We cover sleep, fueling, easy day intensity, stress management, post-workout recovery, and why the basics matter far more than expensive recovery gadgets or trends.HOSTAdam 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:Recovery Podcast with Christie Aschwandan: https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000722793917 The Power of Habit by Charles Duhigg: https://charlesduhigg.com/the-power-of-habit/Loving What Is by Byron Katie: https://thework.com/loving-what-is-revised-edition/Atomic Habits by James Clear: https://jamesclear.com/atomic-habitsSport Psychologist: Dr Justin Ross: https://trainright.com/mental-health-skills-sports-performance-justin-ross/https://www.drjustinross.com/Recovery Window & Nutrient Timing: https://pmc.ncbi.nlm.nih.gov/articles/PMC3577439/https://www.mysportscience.com/post/2015/06/30/nutrition-and-acute-recoveryInfrared Sauna; Marginal Gains: https://pmc.ncbi.nlm.nih.gov/articles/PMC10286597/
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