How to Win a World Cup Race, Cooling, Protein & More – Ask a Cycling Coach 206

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • (2:50) Chloe Woodruff’s World Cup STXC win!
  • (5:45) Advice for cyclists with diabetes
  • (10:20) How to pace an ultra-distance race
  • (15:40) Why more people should do low-volume plans
  • (21:35) Hacks and tips for fitting in training with a busy schedule
  • (31:00) Do topical skin products affect cooling?
  • (33:40) A deep dive on cooling
  • (44:05) Are baselayers effective?
  • (48:30) A deep dive on protein and BCAA for cyclists
  • (1:05:00) Understanding race prioritization
  • (1:11:55) Returning from a crash
  • (1:32:35) When should you use solid foods on the bike?
  • (1:40:10) How to be fast for an entire race series

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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How to Win a World Cup Race, Cooling, Protein & More – Ask a Cycling Coach 206

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • (2:50) Chloe Woodruff’s World Cup STXC win!
  • (5:45) Advice for cyclists with diabetes
  • (10:20) How to pace an ultra-distance race
  • (15:40) Why more people should do low-volume plans
  • (21:35) Hacks and tips for fitting in training with a busy schedule
  • (31:00) Do topical skin products affect cooling?
  • (33:40) A deep dive on cooling
  • (44:05) Are baselayers effective?
  • (48:30) A deep dive on protein and BCAA for cyclists
  • (1:05:00) Understanding race prioritization
  • (1:11:55) Returning from a crash
  • (1:32:35) When should you use solid foods on the bike?
  • (1:40:10) How to be fast for an entire race series

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

How to Win a World Cup Race, Cooling, Protein & More – Ask a Cycling Coach 206

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • (2:50) Chloe Woodruff’s World Cup STXC win!
  • (5:45) Advice for cyclists with diabetes
  • (10:20) How to pace an ultra-distance race
  • (15:40) Why more people should do low-volume plans
  • (21:35) Hacks and tips for fitting in training with a busy schedule
  • (31:00) Do topical skin products affect cooling?
  • (33:40) A deep dive on cooling
  • (44:05) Are baselayers effective?
  • (48:30) A deep dive on protein and BCAA for cyclists
  • (1:05:00) Understanding race prioritization
  • (1:11:55) Returning from a crash
  • (1:32:35) When should you use solid foods on the bike?
  • (1:40:10) How to be fast for an entire race series

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

How to Win a World Cup Race, Cooling, Protein & More – Ask a Cycling Coach 206

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • (2:50) Chloe Woodruff’s World Cup STXC win!
  • (5:45) Advice for cyclists with diabetes
  • (10:20) How to pace an ultra-distance race
  • (15:40) Why more people should do low-volume plans
  • (21:35) Hacks and tips for fitting in training with a busy schedule
  • (31:00) Do topical skin products affect cooling?
  • (33:40) A deep dive on cooling
  • (44:05) Are baselayers effective?
  • (48:30) A deep dive on protein and BCAA for cyclists
  • (1:05:00) Understanding race prioritization
  • (1:11:55) Returning from a crash
  • (1:32:35) When should you use solid foods on the bike?
  • (1:40:10) How to be fast for an entire race series

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

How to Win a World Cup Race, Cooling, Protein & More – Ask a Cycling Coach 206

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • (2:50) Chloe Woodruff’s World Cup STXC win!
  • (5:45) Advice for cyclists with diabetes
  • (10:20) How to pace an ultra-distance race
  • (15:40) Why more people should do low-volume plans
  • (21:35) Hacks and tips for fitting in training with a busy schedule
  • (31:00) Do topical skin products affect cooling?
  • (33:40) A deep dive on cooling
  • (44:05) Are baselayers effective?
  • (48:30) A deep dive on protein and BCAA for cyclists
  • (1:05:00) Understanding race prioritization
  • (1:11:55) Returning from a crash
  • (1:32:35) When should you use solid foods on the bike?
  • (1:40:10) How to be fast for an entire race series

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

Special Guest: Amber Pierce – Ask a Cycling a Coach 193

Amber Pierce has more than ten years of experience in the pro women’s peloton and more than 60 race wins across 5 continents. She’s incredibly knowledgeable regarding performance, human physiology, and women’s specific issues within the sport of cycling, and we are excited to have her as our special guest!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • What it’s like to race in the women’s pro peloton
  • How fast do you have to be to be competitive in women’s racing?
  • The perks and challenges of racing for a pro team
  • How to fuel your training 
  • Managing eating disorders as a cyclist
  • The best way for women to get started in racing
  • Why Americans have such a hard time with international racing
  • The role of cognitive load in your performance
  • How to psychologically recover from a crash
  • How to balance training with hormonal cycles
  • Women’s specific equipment

Links Mentioned in this episode

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.

Go to Homepage

Special Guest: Amber Pierce – Ask a Cycling Coach 193

Amber Pierce has more than ten years of experience in the pro women’s peloton and more than 60 race wins across 5 continents. She’s incredibly knowledgeable regarding performance, human physiology, and women’s specific issues within the sport of cycling, and we are excited to have her as our special guest!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • What it’s like to race in the women’s pro peloton
  • How fast do you have to be to be competitive in women’s racing?
  • The perks and challenges of racing for a pro team
  • How to fuel your training 
  • Managing eating disorders as a cyclist
  • The best way for women to get started in racing
  • Why Americans have such a hard time with international racing
  • The role of cognitive load in your performance
  • How to psychologically recover from a crash
  • How to balance training with hormonal cycles
  • Women’s specific equipment

Links Mentioned in this episode

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.

Go to Homepage

Aero Deep Dive in The Specialized Win Tunnel – Ask a Cycling a Coach 188

Gain 50 watts in a single day!? We went to the Specialized Win Tunnel to find out how to get faster. Episode 188 of the Ask a Cycling Coach Podcast is live!

More show notes and discussion in the TrainerRoad Forum.



Topics covered in this episode

  • What’s so special about the Specialized Win-Tunnel?
  • Are aerodynamics important?
  • Pros vs Joes with equipment and performance
  •  How does going into the drops effect aerodynamics?
  •  Does bar length matter?
  •  How to shift your head to gain watts
  •  Why do some riders create a better drafts than others?
  •  Does sitting up with a tail wind help?
  •  Does optimizing aerodynamics make a difference on the draft?
  •  When do you not want to wear an aero road helmet?
  •  How to choose a bike based on your strengths
  •  Glasses and Beards – do they cause more drag?
  •  Head position on a road bike
  •  Does lateral movement decrease aerodynamics?
  •  Why are shaved legs faster?
  •  Why is the UCI beginning to crack down on sock length?
  •  Skin suit vs. skin tight race kit
  •  The evolution of wheel design
  •  Why aren’t mountain bikes aero?
  •  Does Nate’s “Franken Bike” make sense for gravel racing?
  •  Do downhill and enduro athletes benefit from aerodynamics?
  •  What effects do number plates have on aerodynamics?
  •  Aero bars vs. round bars
  •  Are hydration packs beneficial?
  •  Does Jonathan actually have a world class CdA?
  •  Do the UCI rules cause frustration for product engineers?

Links Mentioned in this episode


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.

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