IN THIS EPISODE

• Durability and Fatigue Resistance Testing Protocols
• Does everyone benefit from durability training?
• Independence of VO2 and durability
• Training development for shorter distance athlete
• Durability for long gravel, road, and MTB racers
• Emerging research on training strategies

LINKS

• https://knowledgeiswatt.substack.com/
• https://www.instagram.com/knowledgeiswatt/
• https://x.com/knowledgeiswatt

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GUEST
Gabriele Gallo earned his PhD in sports science and also recognized that scientific literature - including his own research - is complicated for non-scientists to read and comprehend. As a result, he created the Knowledge Is Watt Substack and Instagram account. He has dedicated himself to translating scientific papers into more easily digestible content to be read, understood and easily applied by all athletes and coaches.

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.

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

IN THIS EPISODE

• Peak Fat Oxidation and FatMax
• Fax oxidation effect on fatigue resistance
• Effects of sex and fitness on peak fat oxidation
• Training with low and high carbohydrate availability
• Optimizing fat oxidation for Time-Crunched Cyclists
• Zone 2 training benefits beyond fat oxidation

LINKS

• https://knowledgeiswatt.substack.com/
• https://www.instagram.com/knowledgeiswatt/
• https://x.com/knowledgeiswatt

ASK A QUESTION FOR A FUTURE PODCAST

GUEST
Gabriele Gallo earned his PhD in sports science and also recognized that scientific literature - including his own research - is complicated for non-scientists to read and comprehend. As a result, he created the Knowledge Is Watt Substack and Instagram account. He has dedicated himself to translating scientific papers into more easily digestible content to be read, understood and easily applied by all athletes and coaches.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Join our weekly newsletter

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

In Part 2 of our conversation with legendary coach Joe Friel, Adam and Joe discuss four key topics around training for older athletes: Consistency, Intensity, Motivation, and Habits.

IN THIS EPISODE

• 4 Takeaways for Older Athletes
• The Value of Consistency
• The only 3 things an athlete can focus on
• Intensity - balancing hard days and easy days
• "Recovery on Demand"
• Motivation changes for older athletes
• Maintaining good habits with age

LINKS

• Suggestions for the Aging Athlete - Joe Friel
• Motivation: Thoughts on Training #5: Motivation - Joe Friel
• Consistency: Thoughts on Training #3: Consistency Is Key - Joe Friel
• FastTalk, Joe’s New Training Bible
• Joe Friel’s Website and Books

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GUEST
For endurance athletes and coaches, Joe Friel needs no introduction. A legend in the endurance coaching profession, Joe is the author of some of the most successful books on endurance training, including "The Cyclist's Training Bible", "The Triathlete's Training Bible", and "Fast After 50". He was a founder of Peaksware, creator of TrainingPeaks software. As a coach, his clients have included elite amateur and professional road cyclists, mountain bikers, and triathletes and duathletes.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
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Unlock the secrets to maintaining peak performance at any age with our special guest, Joe Friel, the mastermind behind "The Cyclist's Training Bible" and "Fast After 50." Joe delves into the crucial role of anabolic hormones and their impact on athletic performance. Discover how a long-term dedication to training can help maintain higher hormone levels and slow the decline in VO2 max as we age. We also discuss the invaluable wisdom and strategies that experienced athletes employ to compensate for physiological changes, emphasizing the importance of exercise, sleep, and diet in maintaining peak fitness. Tune in for a treasure trove of tips to train hard, train smart, and achieve your athletic goals, no matter how old you are.

IN THIS EPISODE

• Healthspan vs. Lifespan
• Hormonal changes affecting aging athletes
• Age-related physical declines
• Importance of weight lifting and varied activities
• Emotional responses to aging as an athlete
• Do older athletes respond to training?

LINKS

• Suggestions for the Aging Athlete - Joe Friel
• Motivation: Thoughts on Training #5: Motivation - Joe Friel
• Consistency: Thoughts on Training #3: Consistency Is Key - Joe Friel
• FastTalk, Joe’s New Training Bible
• Joe Friel’s Website and Books

ASK A QUESTION FOR A FUTURE PODCAST

GUEST
For endurance athletes and coaches, Joe Friel needs no introduction. A legend in the endurance coaching profession, Joe is the author of some of the most successful books on endurance training, including "The Cyclist's Training Bible", "The Triathlete's Training Bible", and "Fast After 50". He was a founder of Peaksware, creator of TrainingPeaks software. As a coach, his clients have included elite amateur and professional road cyclists, mountain bikers, and triathletes and duathletes.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

IN THIS EPISODE

• Role of electrolytes in the body
• Do we need sodium in sports drinks for performance?
• Why is sodium in sports drinks?
• Do we need sodium in sports drinks for 1-3 hour events, or only longer events?
• The role of electrolytes in cramping
• Sodium testing
• Pre-exercise sodium intake
• Sodium loading for fluid retention before specific events
• Sodium bicarbonate

LINKS
-Podcast: Fueling Endurance: https://podcasts.apple.com/us/podcast/fueling-endurance-nutrition-for-runners-cyclists-triathletes/id1542030768
Twitter: https://twitter.com/nxtlvlnut
Instagram: https://www.instagram.com/fuelingendurance/

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GUEST
Dr Alan McCubbin works in the Department of Nutrition Dietetics & Food, Faculty of Medicine Nursing and Health Sciences at Monash University as a Senior Teaching Fellow. He is an Accredited Practicing Dietitian and Accredited Sports Dietitian, and in 2021 was awarded Fellowship of Sports Dietitians Australia for his combined research and education contributions to the profession. Alan completed his PhD at Monash, focussing on the dietary sodium intake practices of endurance athletes, and the likely implications for health and performance during exercise.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

Join Coach Adam Pulford and Dr. Alan McCubbin, a sports dietitian from Monash University, to unpack the complexities of hydration, particularly for those balancing tight schedules. We discuss the essential strategies for pre-exercise hydration, managing fluid loss during workouts, and effective rehydration post-exercise. We also tackle the debate on whether to drink based on thirst or follow a pre-set plan and learn how to create a comprehensive sweat rate profile for varying conditions.

IN THIS EPISODE

• Hydration needs for time-crunched vs. time-rich athletes
• What does 'optimal hydration' even mean?
• The problem with 'overdrinking'
• Practical methods of hydration assessment
• Drink to thirst or follow a hydration plan?
• Putting sweat rate testing data into practice
• The truth about "losing 2% of bodyweight due to dehydration"
• How much fluid should you replace during exercise?

LINKS
-Podcast: Fueling Endurance: https://podcasts.apple.com/us/podcast/fueling-endurance-nutrition-for-runners-cyclists-triathletes/id1542030768
Twitter: https://twitter.com/nxtlvlnut
Instagram: https://www.instagram.com/fuelingendurance/

ASK A QUESTION FOR A FUTURE PODCAST

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

IN THIS EPISODE

• Defining Fatigue Resistance and Durability
• What Durability looks like in your training data
• Physical tests for durability and fatigue resistance
• Fatigue resistance training workouts
• When to schedule durability and fatigue resistance training

LINKS
- Knowledge is Watt: Fatigue Resistance and Durability

- Durability not related to VO2 or FTP

- The New Science of “Fatigue Resistance” by Alex Hutchinson

- Fatigue Resistance or Durability in Cycling: Tests & Training Tips — High North Performance

ASK A QUESTION FOR A FUTURE PODCAST

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

IN THIS EPISODE

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

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

ASK A QUESTION FOR A FUTURE PODCAST

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete