Low Volume Training, Racing as a Solo Rider, Hydration and More – Ask a Cycling Coach 241

Getting faster on low volume training, pro tips for racing as a solo rider, maintaining proper hydration and more is all covered in Episode 241 of The Ask a Cycling Coach Podcast. 

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Nate’s tips to train while traveling
  • Avoiding overtraining when you feel fresh and want to push it
  • Planning effective training on a time-crunched schedule
  • Pro tips to be successful when racing alone
  • How to monitor hydration levels to avoid cramps and other issues
  • Will sub-threshold training while pregnant make you faster?

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

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Cycling Hydration In Winter

Toolbox: Hydration continues to be a hotly debated topic in sport science. That debate extends even to winter when conditions are cool. Equally, it is an issue when training indoors. What are some of the considerations for cycling hydration this winter season?There remains no clear consensus on the proper amount and type of fluid to drink during exercise. Recent highly-publicized work by our own Toolbox Editor Dr. Stephen Cheung demonstrated that 3% body weight loss had no impact on time trial performance in the heat. However, it remains true that dehydration CAN be a negative factor for some riders, especially due to body fluid balance influencing a wide range of physiological responses and functions.Dehydration, if sufficiently severe can cause (1): Reduced exercise performance Reduced blood volume Increased heart rate Reduced skin & muscle blood flow Impaired thermoregulation Increased perception of effort Headache, nausea, insomnia Impaired mental function Increased risk of heat illnessThe majority of your bodys heat loss will take place through the evaporation of sweat. Heat production may increase 15-20 times compared with at rest, even on relatively low-intensity rides.The aim of hydration during riding should be to avoid gaining weight (i.e. dont drink too much) but avoid losing too much. Though some weight loss is common, most riders will tolerate losing 2% of their body weight during a ride in cold to temperate conditions (between 5 – 22C). To find out how your body responds, try weighing yourself before and after a ride noting how much fluid you…
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Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

Go to Homepage

Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

Go to Homepage

Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

Go to Homepage

Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

Go to Homepage

Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

Go to Homepage

Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

Go to Homepage

Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

Go to Homepage

Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

Go to Homepage

Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

Go to Homepage

Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203

On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Stage Race tips from the pros
  • How to stay focused during a race
  • Things to know about racing multiple times per day
  • Is Ribose a good recovery supplement?
  • How do nitrates and nitrites affect performance?
  • Are sprints at the end of a workout a bad idea?
  • How cold weather, swimming, and sodium levels affect hydration
  • Why does TSS drop in the Specialty Phase?
  • Why chronic training load is not a good indicator of performance
  • Understanding calories burned and metabolic efficiency
  • Does altitude affect caloric burn?
  • How to race against an unknown field
  • How to race solo amongst teams
  • What to expect when racing at a lower elevation

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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