Afleveringen
-
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
- Donate to Jonathanâs Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Welcome!
(00:01:09) Alex Wild's Comeback From Epstein-Barr Virus
(00:03:08) The Psychology of Training With a Lower FTP
(00:20:41) What Recovery From Epstein-Barr Actually Looks Like
(00:25:48) Listener Question: Have Ultra-Wide Gravel Wheels Gone Too Far?
(00:43:05) Listener Question: Can You Train for an Ironman and Stay Punchy?
(00:58:00) Willow Fire Update: Silver Rush Canceled, Leadville in Question
(01:03:25) Alex's Leadville Goals: Podium and Sub-6
(01:12:09) Listener Question: What Happened When ChatGPT Replaced a Coach
(01:14:26) The Right Way to Train Durability
(01:26:29) What's Next: Death Ride and the Revived Tahoe 100
Pro mountain biker Alex Wild returns to share his comeback from Epstein-Barr virus, including how he handled training with a lower FTP, what recovery from chronic fatigue actually looks like for an endurance athlete, and why your last six weeks of power matter more than all-time PRs. Coach Jonathan Lee and Alex also answer listener questions on ultra-wide gravel wheels and aerodynamics, how to train for an Ironman without losing your punch, and what happened when one athlete replaced his coach with ChatGPT. Plus: the right way to train durability, the Willow Fire's impact on the Leadville 100, Alex's sub-6 hour Leadville goal and Jonathanâs sub-7 hour Leadville goal.
// RESOURCES MENTIONED
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Donate to Jonathanâs Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan
- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb
- Follow Jonathan on Instagram: https://www.instagram.com/leejonathan_
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Welcome!
(00:01:20) Listener Question: Can Everyone Hit 1000 Watts?
(00:04:05) How Rare Is a 1000-Watt Sprint?
(00:08:37) How Age and Weight Affect Sprint Power
(00:13:04) How to Train for a Bigger Sprint
(00:16:39) Listener Question: Is 5 W/kg Possible?
(00:21:35) What Training Volume It Takes to Reach 3, 4, and 5 W/kg
(00:28:01) How Rare Is 4 or 5 W/kg for Women?
(00:31:35) If the World Cup Was a Cycling Competition
(00:36:02) Which Countries Produce the Strongest Cyclists?
(00:42:14) 2026 Tour de France Route Overview
(00:46:32) The Hardest Stages of the 2026 Tour de France
(00:50:20) Who Is Favored to Win the Tour?
(00:52:31) How Tour Pros Compare to Average Cyclists
(00:56:09) How Long Famous Tour Climbs Would Take You
(00:59:04) Putting the Tourâs Distance, Climbing, and Calories in Context
Coach Jonathan Lee breaks down how many cyclists can actually hit 1000 watts, what it really takes to reach 3, 4, or even 5 watts per kilogram, and how average riders compare to the pros. In this data deep dive, Coach Jonathan Lee analyzes cycling power trends from over 145,000 athletes, ranks countries in a cycling âWorld Cup,â and previews the brutal 2026 Tour de France route, including its climbs, distance, and fueling demands.
// RESOURCES MENTIONED
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
Zijn er afleveringen die ontbreken?
-
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
â¤ď¸ Donate to Coach Jonathanâs Leadville Fundraiser: https://give.ltfoundation.org/leejonathan
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Welcome! Why Long Rides May Not Build Long Race Fitness
(00:00:54) TrainerRoad AI Updates and Future FTP Prediction Fixes
(00:05:02) Why Outdoor Workouts Can Affect AI FTP Detection
(00:08:29) How to Answer Post-Workout Surveys Accurately
(00:12:55) Why You Shouldnât âGameâ TrainerRoad AI
(00:17:47) Upcoming AI Workout Improvements
(00:19:36) Jonathanâs Lost and Found Gravel Race Recap
(00:21:05) Why Separate Starts Improve Gravel Racing
(00:23:28) Gravel Race Tactics: Climbing, Corners, and Descending
(00:27:15) Training Power on Flats vs. Climbs
(00:30:16) Heat Training for Hot Gravel Races
(00:32:44) Reading Competitorsâ Nutrition and Hydration
(00:35:13) Did Jonathan Break the Race Rules?
(00:39:01) SRAM Transmission Issues on Rough Gravel
(00:45:08) Listener Question: Are Long Rides Necessary for Leadville?
(00:51:39) Why FTP Matters More Than Durability for Long Races
(00:57:08) Leadville Nutrition: Training Your Gut for Race Day
(01:00:31) Jonathanâs Leadville Sub-7 Training Update
(01:06:39) Leadville Bike Setup, Tires, Gearing, and Kit
(01:13:39) Listener Question: Can Swimming Improve Cycling Fitness?
(01:23:47) World Cup Picks and Final Thoughts
In this episode, Nate Pearson and Coach Jonathan Lee dig into why long rides are not always the best way to prepare for long races like Leadville, and why raising FTP, protecting key workouts, and practicing race nutrition can matter more than stacking huge endurance days. They cover TrainerRoad AI updates, including outside workout improvements, more precise post-workout feedback, dynamic workout adjustments, and why athletes should answer surveys honestly instead of trying to âgameâ the system. Coach Jonathan also recaps his Lost and Found Gravel race, including heat training, pacing, equipment lessons, possible disqualification from outside feeds, and how heâs refining his Leadville 100 MTB strategy with smarter hydration, carbohydrate intake, caffeine, altitude prep, and bike setup. The episode wraps with a look at whether swimming can improve cycling performance, how CO2 tolerance and extra aerobic work might help with hard group ride efforts, plus a quick World Cup discussion.
// RESOURCES MENTIONED
- Donate to Coach Jonathanâs Leadville Fundraiser: https://give.ltfoundation.org/leejonathan
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Which Continent Has the Fastest Cyclists?
(00:02:52) Power-to-Weight: Europe Sets the Pace
(00:05:16) Raw Watts: 20-Min, 5-Min & Sprint Power
(00:08:25) Body Weight Differences by Continent
(00:09:28) How Each Continent Actually Trains
(00:11:56) Who Trains the Most (It's Not the US)
(00:13:57) Indoor Riding, Structure & Climbing
(00:16:02) Who Races Most & What They Race
(00:19:25) Awards & Wooden Spoons by Continent
(00:21:48) Are You a Sprinter or a Diesel?
(00:26:09) The Best Training for Your Phenotype
(00:29:06) Strength Training vs More Bike Hours
(00:33:30) Swap or Add Gym Time? The Real Cost
(00:37:22) My Lost and Found & Leadville Race Plan
Which continent has the fastest cyclists in the world? Coach Jonathan Lee breaks down training data from over 85,000 TrainerRoad athletes across 150+ countries to compare every continent by FTP, watts per kilogram, 20-minute power, sprint power, body weight, weekly TSS, indoor vs. outdoor riding, and racing habits. Europe posts the biggest engines at 2.79 W/kg, Oceania sprints hardest, Asia trains the most, Africa races the most, and South America is the most structured. Then, two listener questions get full data analyses: are you really a sprinter or a diesel (spoiler: true polarized phenotypes are rarer than you think), and does swapping bike hours for strength training make you faster? Finally, Jonathan shares his Lost and Found gravel race pacing and fueling plan as he builds toward the Leadville 100.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) 3 Cycling Questions, Answered by Data
(00:01:27) Unbound Recap: Brutal Mud & Sharp Rocks
(00:04:21) Does Strength Training Make You Faster?
(00:11:15) Will Climbing Alone Make You Faster?
(00:18:02) Does Altitude Slow Your Fitness Gains?
(00:25:57) Leadville Prep & Sub-20lb Epic 9 Build
Does strength training actually make you faster? On this episode of the Ask a Cycling Coach podcast, presented by TrainerRoad, Coach Jonathan Lee digs into data from over 89,000 cyclists to find out, plus how many weekly sessions hit the sweet spot and why women may see double the benefit. Then we tackle two more listener questions using TrainerRoad's data. Can climbing alone make you faster, or is structured training the real key? And if you train at altitude, do your fitness gains come slower? Jonathan also shares behind-the-scenes from Unbound's brutal conditions and his Leadville prep with a sub-20-pound Epic 9 build.
Whether you're chasing more watts, a higher FTP, or your next big gravel or MTB goal, this data-driven episode helps you train smarter and get faster.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/google
â
// TOPICS COVERED
(00:00:00) Welcome!
(00:00:59) Jonathanâs Strength Training Confession
(00:02:22) Listener Questions: Strength and Priorities
(00:05:35) Are Athletes Overthinking Training?
(00:14:38) Finding Time for Strength Training
(00:21:46) Minimum Effective Strength Work
(00:27:21) Daily Hangs for Cyclists
(00:30:27) Core Training and Single-Leg RDLs
(00:37:05) Weight Loss, Protein, and Discipline
(00:42:26) Do Strong Cyclists Need Strength Training?
(00:50:32) When Bodyweight Training Isnât Enough
(00:53:15) Ranking What Matters Most
(00:56:50) Heat Training and Sauna Mistakes
(01:03:29) Unbound 200 Predictions
(01:09:41) Are 32-Inch Wheels the Future?
(01:19:35) Lael Wilcoxâs World Record Prep
In this episode, Coach Jonathan Lee brings on Derek Teel of Dialed Health to break down why strength training for cyclists matters, how to actually fit it into a packed training schedule, and why simple, consistent work beats an overbuilt âperfectâ plan every time. They use Coach Jonathanâs Leadville 100 prep as a real-world case study, covering how to add practical core, single-leg strength, hanging, and stability work without derailing bike training, plus how to prioritize the overwhelming list of marginal gains like nutrition, sleep, heat training, skills, bike maintenance, and chain waxing. They also answer athlete questions on whether naturally strong cyclists still need structured strength training, when bodyweight exercises stop being enough, and how strength supports durability, posture, power transfer, and long-term health. The conversation wraps with rapid-fire cycling tech and racing talk, including Unbound Gravel predictions, 32-inch wheels, tire and equipment tradeoffs, and how Derek is helping ultra-endurance legend Lael Wilcox prepare with strength training for her around-the-world record attempt.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Derekâs Instagram: https://www.instagram.com/dialedhealth
- Episode 437 w/Derek: https://youtu.be/rq3YIA4FoPE?si=2AW4IPfu_jgUFZ7a
- Episode 557 w/Derek: https://youtu.be/s08cTVUXCIA?si=FGzfXu7UZ3aJ254q
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclub
â
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00) Welcome!
(02:44) Training Time Distribution Across Power Zones
(06:10) Comparing Structured vs Unstructured Workouts
(09:03) The Impact of Training Volume on Intensity
(11:49) Erg Mode vs Resistance Mode in Training
(15:05) Exploring Durability in Cycling Training
(26:56) Balancing Intensity and Endurance in Training
(28:50) Understanding Durability and Power Output
(38:09) Training for Leadville: Strategies and Insights
(50:34) Preparing for Elevation: Nutrition and Equipment Choices
In this episode of the Ask a Cycling Coach Podcast, Coach Jonathan Lee uses TrainerRoad data to explore how cyclists who reached 3, 4, and 5 watts per kilogram distributed their training intensity across more than 140,000 rides. He also covers how ERG mode may improve indoor workout completion, what the data suggests about cycling durability, and how late-ride power relates to intensity, endurance volume, and fatigue. The episode wraps with Jonathanâs Leadville 100 MTB training update, including race prep, nutrition testing, equipment choices, heat training, and altitude preparation.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đ Free Cycling Nutrition Calculator! đ https://trainerroad.cc/cyclingnutritioncalculator
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
00:00 Introduction to Data Analysis in Cycling Training
01:22 Evaluating TrainerRoad AI Performance
11:03 The 50% Rule in Training
22:57 Managing Big Rides Effectively
23:23 Understanding Athletic Age and Performance Metrics
29:55 The Impact of Structured Training on Performance
32:46 Analyzing Training Consistency and Performance
42:14 Comparing Training Methods: On-Offs vs. Intervals
50:47 Conclusion and Future Insights
In this episode, Coach Jonathan Lee pulls back the curtain on TrainerRoadâs massive training dataset to show what actually separates faster, more consistent cyclists from the rest. He breaks down how TrainerRoad AI-recommended workouts are producing more power PRs while reducing workout failures, why the â50% ruleâ can help athletes avoid big rides that sabotage future training, and how even two hours of structured training per week can make riders perform like much younger athletes. The episode also digs into why your worst training weeks matter more than your best ones, how consistent âdamage controlâ keeps FTP progressing, and what the data suggests about VO2 max intervals, 30/30s, threshold work, and over-unders for long-term performance gains. Throughout, Coach Jonathan emphasizes that these are observational analyses, not controlled studies, but the trends are clear: smart structure, consistent execution, and letting TrainerRoad AI manage the details can help cyclists train more effectively, skip fewer key workouts, and get faster over time.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đ Free Cycling Nutrition Calculator! đ https://trainerroad.cc/cyclingnutritioncalculator
Donate to Coach Jonathan's Leadville Fundraiser: https://give.ltfoundation.org/fundraiser/6845358
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Welcome!
(00:00:56) Keegan Swenson Reviews My Leadville Sub-7 Plan
(00:09:47) Why FTP Is Less Important Than Real Workout Power
(00:10:28) VO2 Max Intervals and 30/30s for Leadville
(00:20:39) Sweet Spot Training for Long Race Power
(00:27:28) Keeganâs Leadville-Specific Training Advice
(00:41:38) Leadville Bike Fit, Drop Bars, and Equipment Choices
(00:49:58) Fixing Race-Day Nutrition, Sodium, and Gut Issues
(01:05:31) Tire Choice, Bike Setup, and Final Leadville Prep
(01:09:19) Keegan Swenson Wrap-Up
Leadville course record holder and UCI XCM World Champion Keegan Swenson joins Coach Jonathan Lee to break down what it will take to chase a sub-7-hour Leadville 100, from the training that actually moves the needle to the race-day details that can make or break the goal. They dig into Coach Jonathanâs Leadville training progress, including rising FTP, weight loss, longer endurance rides, VO2 max work, sweet spot, threshold over-unders, and why athletes shouldnât obsess over FTP when real on-bike power and consistency matter more. Keegan shares how he approaches VO2 max intervals, altitude preparation, pacing, fueling, tire choice, aerodynamics, clothing, and handling tricky Leadville sections like Powerline and the Columbine descent. They also cover how to manage big weekend rides without sabotaging key workouts, why 30/30s and longer VO2 efforts both have a place, how to prepare for high-elevation mountain bike racing, and what athletes should think about when building a smart, sustainable Leadville race strategy.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Keeganâs Instagram: https://www.instagram.com/keegels99
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đ Free Cycling Nutrition Calculator! đ https://trainerroad.cc/cyclingnutritioncalculator
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Welcome!
(00:02:45) Skills vs Fitness: What Really Matters?
(00:08:10) The Most Overlooked Cycling Skill
(00:15:20) Race Tactics That Actually Win
(00:25:30) How to Make Better Decisions in Races
(00:35:40) Why Pros Win (And Amateurs Donât)
(00:45:50) Positioning Secrets Most Riders Miss
(00:56:30) Why Chasing FTP Can Backfire
(01:03:30) Technique vs Power: What to Focus On
(01:10:15) How to Balance Power and Bike Handling
(01:16:30) Common Mistakes Slowing You Down
(01:19:30) Lost & Found Gravel Race Talk
In this episode, Coach Jonathan Lee and pro cyclist Tobin Ortenblad dive deep into race tactics for riders whoâve become the strongestâand most markedâin the field, unpacking a listenerâs dilemma of being constantly shut down after forming a dominant two-person team . They explore why ânegative racingâ happens, how group dynamics shift when everyone is racing against you, and why patience, emotional control, and strategic decision-making are critical to winning again. Using real-world examples from the Lifetime Grand Prix, they break down how elite riders like Keegan Swenson navigate being heavily marked, when to commit to breakaways, and why sometimes the smartest move is not to chase or even to let go of the win. The episode highlights key tactics like choosing which moves to follow, leveraging fatigue, positioning out of sight, and even redefining success by focusing on beating specific rivals rather than the whole fieldâoffering actionable insights for cyclists looking to outsmart the competition and turn fitness into results.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Tobinâs Instagram: https://www.instagram.com/mctubbbin
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đ Free Cycling Nutrition Calculator! đ https://trainerroad.cc/cyclingnutritioncalculator
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Carb Timing Debate: When Should You Fuel on Long Rides?
(00:01:24) Study Overview: Testing Different Carb Timing Strategies
(00:06:09) The Protocols: Progressive vs Constant vs Front-Loaded Fueling
(00:07:37) Key Result: Carb Timing Didnât Impact Performance
(00:11:37) Why Real-World Racing Masks Fueling Differences
(00:13:09) Practical Takeaway: Total Carbs Matter More Than Timing
(00:21:28) Do Carbs Spare Glycogen? What the Research Actually Shows
(00:24:50) Why Carb Intake Becomes Critical After ~2â3 Hours
(00:31:10) Real-World Application: How Athletes Should Fuel
(00:36:00) Energy Availability & Underfueling Risks in Endurance Athletes
(00:45:08) Leadville Case Study: Fueling for Long, High-Altitude Races
(00:56:16) Final Takeaways: Stop Overthinking Timing, Focus on Execution
In this episode, Coach Jonathan Lee sits down with researcher Dr. Tim Podlogar to unpack one of endurance sportâs most debated topics: carbohydrate timing during long efforts. They break down a controlled study comparing progressive, regressive, and constant fueling strategies over a three-hour variable-intensity ride plus a finishing time trial, revealing that performance didnât significantly differ as long as total carbohydrate intake was sufficient. The conversation explores why real-world racing dynamicsâlike surges, terrain, and fueling logisticsâlikely override precise timing strategies, and why hitting your hourly carb targets matters more than when you take them. They also dive into practical takeaways for cyclists and triathletes, including fueling for long races, individual variability in carb absorption, gut training, hydration challenges, and how to balance energy intake for both performance and health. The key message: focus on consistent fueling, practice your strategy in training, and donât overcomplicate timing when total intake is what truly drives results.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Tim Podlogarâs Instagram: https://www.instagram.com/timpodlogar
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đ Free Cycling Nutrition Calculator! đ https://trainerroad.cc/cyclingnutritioncalculator
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Welcome
(00:01:02) Why Calories In vs Calories Out Is Too Simple for Athletes
(00:01:56) Listener Question: High Training Load but Low Energy & Fatigue
(00:04:47) What Is Energy Availability & Why It Matters (RED-S Explained)
(00:05:51) How to Calculate Your Energy Availability Step-by-Step
(00:09:37) Why Athletes Underfuel Without Realizing It
(00:10:16) âFuel the Workâ: Why Your Calorie Needs Are Higher Than You Think
(00:11:04) Rethinking Fat vs Carbs for Performance
(00:12:16) Glycogen Replenishment Timing & Recovery Insights
(00:14:18) Will Eating More Make You Gain Weight?
(00:17:23) Finding Your Optimal Energy Availability Range
(00:19:40) Periodizing Nutrition Across Training & Race Season
(00:20:33) Fueling for Hard vs Easy Days (Daily Nutrition Strategy)
(00:22:26) Carb Timing: How to Fuel Before Key Workouts
(00:24:21) When to Focus on Weight Loss vs Performance
(00:26:44) How to Safely Improve Body Composition Without Hurting Performance
(00:28:11) Practical Ways to Increase Calories Without Feeling Overfull
(00:31:34) Foods That Make High-Carb Fueling Easier (and What to Avoid)
(00:33:10) Are Sugary Foods OK for Athletes?
(00:36:00) Inside Elite Performance: What Top Pros Do Differently
(00:41:29) Managing Athlete Slumps, Injury, and Comebacks
In this episode, Coach Jonathan and the team sit down with performance director Mike Postumus to break down one of the most misunderstood topics in endurance sports nutrition: energy availability and why âcalories in vs. calories outâ isnât the full picture. They walk through how to properly calculate energy availability relative to fat-free mass, why chronically low intake can lead to RED-S and suppressed performance, and how many athletes unknowingly underfuel despite structured training. The conversation dives into practical strategies like periodizing nutrition across hard and easy days, prioritizing high-carbohydrate fueling for key sessions, and adjusting fat and fiber intake to support glycogen replenishment and recovery. They also address common fears around weight gain, explaining how proper fueling improves performance, recovery, and long-term body composition when applied correctly. The episode wraps with insights into elite athlete performance, highlighting how trust, consistency, and individualized fueling strategies contribute to success at the highest level.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Mike Posthumusâ Instagram: https://www.instagram.com/mike_posthumus
- Mike's company: https://www.sciencetosport.com
- Specialized Factory Racingâs Instagram: https://www.instagram.com/specialized_factoryxc
- Specialized Off-Roadâs Instagram: https://www.instagram.com/specialized_offroadracing
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
-
đ Free Cycling Nutrition Calculator! đ https://trainerroad.cc/cyclingnutritioncalculator
đ Try TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Welcome & Episode Overview
(00:00:58) Listener Question: Stage Race Nutrition Strategy
(00:02:32) Post-Race Recovery & Carb Timing Between Stages
(00:07:39) What to Eat, Avoid & Hydration Strategies
(00:20:24) Caffeine Strategy for Multi-Day Races
(00:22:00) Pro Stage Race Routine & Recovery Habits
(00:25:13) Research Review: Recovery Nutrition & Timing Myths
(00:30:03) How Much Carbs You Need (and Why Itâs So Hard)
(00:35:13) Glycogen Limits: Why You Canât Fully Recover Overnight
(00:42:02) Why Intentional Refueling Matters for Performance
(00:52:58) Calorie Deficits, RED-S & Performance Risks
(01:00:11) Energy Availability vs. Calorie Counting
(01:04:51) High-Carb Fueling for Better Training & Body Composition
In this episode, Alex Larson and Coach Jonathan Lee break down the science and real-world application of nutrition strategies to maximize cycling performance, especially during demanding stage races. They dive into what actually matters for recovery, highlighting that while the so-called âanabolic windowâ isnât as narrow as once believed, prioritizing immediate post-ride carbs, protein, and hydration still plays a critical role in replenishing glycogen and supporting adaptation. The conversation covers practical fueling tactics like high-carb intake (often harder than athletes expect), the importance of frequent meals, and how to avoid common pitfalls with fat, fiber, and excess sodium during multi-day events. They also explore emerging research on glycogen replenishment limits, energy availability, and how underfueling can silently cap performance gains over time. The episode wraps with actionable advice for building sustainable habits, simplifying race-day nutrition, and ensuring your training is fully supported so you can get faster with TrainerRoad.
// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator
- Alex Larsonâs Instagram: https://www.instagram.com/alexlarsonnutrition
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review. Naderi, et al. 2025: https://trainerroad.cc/naderi2025
Carbohydrate intake of 10 g/kg body mass rapidly replenishes liver, but not muscle glycogen contents, during12 h of post-exercise recovery in well-trained cyclists. Fuchs, at al., 2025: https://trainerroad.cc/Fuchs2025
From Food Supplements to Functional Foods: Emerging Perspectives on Post-Exercise Recovery Nutrition. Wang, et al. 2024: https://trainerroad.cc/Wang2024
Liver before muscle: Tissue-specific glycogen recovery, with a view toward sex differences and hormonal regulation. Stickel, et al. 2025: https://trainerroad.cc/Stickel2025
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đTry TrainerRoad risk-free! đ â www.TrainerRoad.comâ
đ¤Join the TrainerRoad Zwift Club đ´ https://trainerroad.cc/TRzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Leadville Goals, FTP & Weight Progress
(00:03:27) Weekly Training Structure & Volume
(00:05:22) Key Workout PRs & Race Efforts
(00:08:12) Adjusting Training for Fatigue & Life Stress
(00:10:17) High-Intensity Work & Failed Sessions
(00:14:28) Breaking 300W Threshold
(00:15:24) Training Load, Fitness Gains & Progress
(00:16:35) Nutrition Strategy & Carb Timing
(00:19:34) Sleep & Recovery Challenges
(00:20:03) Aerobic Gains & Endurance Progress
(00:21:12) Bike Fit Changes & Power Gains
(00:23:18) Equipment Tweaks for Leadville
(00:24:30) Upcoming Training Block & Race Prep
In this episode, Coach Jonathan dives into a detailed training breakdown from an athlete preparing for the Leadville Trail 100, highlighting how consistent structure, smart adjustments, and real-world variables shape performance over time. From boosting FTP from the high-280s to over 300 watts, to balancing sweet spot, endurance, and race efforts, this conversation explores what it actually takes to build sustainable cycling fitness. They unpack key lessons around managing fatigue, adapting workouts when life intervenes, and why listening to your body is critical for long-term progress. The episode also covers practical nutrition strategies like carbohydrate timing, recovery fueling, and body composition goals, along with insights into bike fit, positioning, and equipment choices that can unlock more power. If youâre training for endurance events, chasing FTP gains, or trying to optimize your cycling performance, this episode is packed with actionable guidance.
// RESOURCES MENTIONED
- Coach Jonathanâs Instagram: https://www.instagram.com/leejonathan_
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đTry TrainerRoad risk-free! đ â www.TrainerRoad.comâ
đ¤Join the TrainerRoad Zwift Club đ´ https://trainerroad.cc/TRzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Welcome + Coaching Question on Endurance Training
(00:00:42) Best Books for Learning Endurance Training & Physiology
(00:05:16) Training Zones Explained (Power, FTP & Energy Systems)
(00:08:14) Why Training Zones Arenât Exact (Stop Obsessing Over Numbers)
(00:10:06) Matching Training to Your Race Demands
(00:11:30) How Workouts Target Specific Energy Systems
(00:13:49) Active Recovery: When to Ride vs When to Rest
(00:19:07) Zone 2 Endurance Training: Why It Matters Most
(00:22:02) Aerobic Adaptations (Mitochondria, Capillaries & Efficiency)
(00:28:21) Why Endurance Rides Feel Boring (And How to Fix It)
(00:34:23) Nutrition Mistakes During Endurance Training
(00:41:05) Tempo Training: The Most Underrated Zone
(00:49:13) Sweet Spot Training: Benefits, Structure & Misconceptions
(00:53:08) Why Sweet Spot Should Feel Hard (Not Easy)
(00:57:46) Threshold Training: Building Sustainable Power
(01:01:11) Lactate Explained: Fuel vs Fatigue
(01:07:20) VO2 Max Intervals: How to Improve Oxygen Utilization
(01:21:32) Anaerobic & Sprint Training: When It Matters
(01:30:01) How to Build a Complete Training Plan (Big Picture)
(01:33:02) Race Lessons from Hannah: Focus, Mistakes & Strategy
In this episode, Coach Jonathan and Hannah walk through how to structure training across the full spectrum of energy systems, helping an athlete understand how to prepare for long endurance events without getting lost in the details. They break down training zones from active recovery to anaerobic work, emphasizing that zones are just tools to target specific adaptations, not rigid rules, and explain how different âenginesâ in the body contribute to performance depending on the demands of the event. The conversation highlights why endurance work should make up the bulk of training, how tempo and sweet spot build durability and efficiency, and how threshold and VO2 max intervals push sustainable power higher. They also dig into common mistakes like over-focusing on exact numbers, under-fueling endurance rides, or misusing recovery days, and explain how interval structure, consistency, and progression drive adaptation over time. The episode closes with practical insights on applying this in the real world, including race learnings, identifying weaknesses, and how experience, not just theory, ultimately shapes effective training.
// RESOURCES MENTIONED
- Hannah Ottoâs Instagram: https://www.instagram.com/thehannahotto
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đTry TrainerRoad risk-free! đ â www.TrainerRoad.comâ
đ¤Join the TrainerRoad Zwift Club đ´ https://trainerroad.cc/TRzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:44) Strava KOM Stolen by Seconds on a 2.5-Hour Climb
(00:07:19) Pro Race Tactics: Why You Need More Than Climbing to Win
(00:13:28) Crash Breakdown: Bad Line Choice, Hard Impact, and Racing Hurt
(00:21:55) How Long Does It Take to Recover From Really Hard Training?
(00:24:35) The Psychology of Surviving Brutal Interval Sessions
(00:29:00) Best Cycling Cadence for Power, Fatigue, and Different Efforts
(00:38:22) Why Some Endurance Athletes Get Better With Age
(00:43:33) How to Pace Intervals Without Looking at Power
(00:50:12) The Best Workouts for Simulating Real Race Efforts
(00:59:09) Low-Cadence Threshold Intervals With Sprint Surges
(01:06:47) Why Over-Unders Start Feeling Better Over Time
In this episode, Alex Wild and Coach Jonathan Lee go deep into VO2 Max training: why it gets harder with age, and which interval formats best match the demands of racing, different modifications you can do to get marginal gains, and more. They compare 30/30s, broken-threshold efforts, over-unders, and longer race-specific combinations, talk through cadence, recovery, and execution, and explain how athletes can use feel as well as targets to get the intended adaptation. They also briefly catch up on Alexâs season so far, including racing, recovery, and lessons from recent setbacks, before returning to a practical discussion of how to make VO2 work more effective.
// RESOURCES MENTIONED
- Alex Wildâs Instagram: https://www.instagram.com/alexwildmtb
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đTry TrainerRoad risk-free! đ â www.TrainerRoad.comâ
đ¤Join the TrainerRoad Zwift Club đ´ https://trainerroad.cc/TRzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Welcome!
(00:00:46) What itâs like to race with a broken pelvis
(00:06:27) How do you reset your season after injury?
(00:10:04) How do pros handle frustration after setbacks?
(00:12:33) What can you train while recovering from injury?
(00:19:01) Should your race goals change after injury?
(00:20:31) How should you approach non-priority races?
(00:24:58) Can a race still be valuable if youâre not peaking?
(00:30:05) What gravel tires are pros choosing right now?
(00:32:02) How do you choose the right saddle width?
(00:34:37) How do you dial in fit on a new bike?
(00:36:06) What did Keegan learn from wind tunnel testing?
(00:37:44) Will team tactics change gravel racing?
(00:40:20) Valley of Tears Gravel Race
(00:41:35) Diverge vs Crux: which gravel bike is faster?
Coach Jonathan talks with Keegan Swenson about racing Santa Vall while unknowingly dealing with a fractured pelvis after getting doored, and how that derailment forced a quick reset when a major goal like Cape Epic disappeared. Keegan explains how he managed the mental spiral, reframed the setback as a chance to preserve the seasonâs bigger targets (Sea Otter, Unbound, Worlds), and focused on what he could control: recovery, easy aerobic work, fixing imbalances, and dialing fit and new equipment after a brand change. They also cover how to approach ânon-Aâ races with intentionâfueling, tactics, and setup experimentsâwithout letting the result define you, then finish with quick gear talk on tires, saddles, and why team dynamics could shake up gravel this year.
// RESOURCES MENTIONED
- Keegan Swensonâs Instagram: https://www.instagram.com/keegels99
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đTry TrainerRoad risk-free! đ â www.TrainerRoad.comâ
đ¤Join the TrainerRoad Zwift Club đ´ https://trainerroad.cc/TRzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) How Do I Get Better at the Process of Training?
(00:01:06) How Do You Balance Full-Time Work and High-Level Training?
(00:04:23) When Should I Stick to the Plan vs Adjust a Workout?
(00:07:08) Should I Ever Push Harder Than My Workout Prescribes?
(00:11:43) Is Consistency More Important Than Training Volume?
(00:15:33) Do Big Training Camps Actually Make Me Fitter?
(00:18:11) Why Are My Key Workouts Getting Worse?
(00:22:49) What Does âListen to Your Bodyâ Actually Mean?
(00:25:26) How Should I Adjust Training on a Bad Day?
(00:26:19) What Metrics Should I Focus on During Workouts?
(00:34:11) How Do I Mentally Handle Hard Intervals?
(00:40:24) How Do I Pace Intervals Outside Without Chasing Watts?
(00:44:06) How Do I Stay Disciplined on Long Endurance Rides?
(00:48:01) Do I Need to Ride Race Distance to Prepare for Long Gravel Events?
(00:53:13) How Do I Survive the Early Attacks in Gravel Races?
(00:56:11) Where Can I Follow Zach + Start Structured Training?
In this episode, Coach Jonathan sits down with gravel pro cyclist Zach Calton for a detailed discussion on how pros approach endurance training differently than amateurs. They break down the specific habits that make professionals better at the process of trainingâprotecting key interval sessions, resisting the urge to add junk miles, prioritizing consistency over massive volume spikes, and using tools like RPE, heart rate, and repeat workout benchmarks to measure real progress. Zach also shares how he adapts structured workouts for gravel racing, manages fatigue, and builds race-ready fitness for long events like Unbound. If you want to train smarter, execute your plan better, and think like a pro cyclist, this episode delivers the blueprint.
// RESOURCES MENTIONED
- Zach Caltonâs Instagram: https://www.instagram.com/zachcalton
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đTry TrainerRoad risk-free! đ â www.TrainerRoad.comâ
đ¤Join the TrainerRoad Zwift Club đ´ https://trainerroad.cc/TRzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Sub-7 Leadville 100 Plan
(00:01:30) Training Plan + FTP Progress
(00:09:54) Weight Loss + Nutrition Strategy
(00:16:39) Leadville Gear + Aero Upgrades
(00:22:25) Leadville Charity Fundraiser
Coach Jonathan is chasing a sub-7-hour Leadville 100 MTB finish and shares his Week 4 training update using TrainerRoad. He breaks down how heâs building FTP from 289 to 299 watts while dropping weight from 156 to 154 lbs, with the long-term goal of ~320w and ~147 lbs. Youâll hear his weekly structure of sweet spot, over-unders, and endurance volume, how AI FTP Detection keeps workouts âappropriately difficult,â and the nutrition plan behind it: a small ~250-calorie deficit, 90g carbs/hour during rides, and consistent post-workout recovery to avoid under-fueling. He also covers Leadville race strategy and gear upgradesâaero positioning, skinsuit options, helmet and pedal changes, and tire testingâplus his charity fundraising for the Life Time Foundation.
// RESOURCES MENTIONED
- Lifetime Foundation Donation Link: https://give.ltfoundation.org/fundraiser/6845358
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
-
đTry TrainerRoad risk-free! đ â www.TrainerRoad.comâ
// SHARE AND RATE THE PODCAST!
iTunes: â https://trainerroad.cc/apple2â
Spotify: â https://trainerroad.cc/spotify2â
Google Podcasts: â https://trainerroad.cc/googleâ
// TOPICS COVERED
(00:00:00) Welcome + Why Weâre Talking About AI in Cycling Training
(00:00:30) Environmental Impact of AI: Water Usage and Perspective
(00:06:15) Where TrainerRoad Uses AI (and Where It Doesnât)
(00:09:30) TrainerRoad AI Results: Fewer Failed Workouts & Early Feedback
(00:14:40) Power Records Chart: A Better Way to Understand Your Workouts
(00:17:30) Why FTP Isnât Driving the Model (and What Actually Is)
(00:31:00) Group Workouts Return + Fatigue Detection Toggles
(00:40:20) Failure Rates, Workout Difficulty, and Why Some Failure Is Good
(00:43:36) Why Your FTP Prediction Changes (and How to Think About It)
(00:53:03) Triathlon Support + Workout Scoring Updates
(01:00:22) Wrap-Up + Leadville Update
In this episode, TrainerRoad CEO Nate Pearson and Coach Jonathan Lee explain how TrainerRoad uses AI in trainingâwhat it does (like improving workout recommendations and predictions) and what it doesnât do (itâs not a chat-style LLM running the whole app). They address environmental impact concerns, clear up common misconceptions around FTP and AI, and share recent updates like the Power Records Chart, group workouts returning, and new controls for fatigue detection and workout scoringâultimately focusing on how these changes help athletes get more consistent, achievable training and better results.
// RESOURCES MENTIONED
- Sign up for TrainerRoad! â https://trainerroad.cc/GetFasterâ
- Follow TrainerRoad on Instagram đ¸ https://www.instagram.com/TrainerRoad
- Join the TrainerRoad Zwift Club đ´ â https://trainerroad.cc/trzwiftclubâ
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFasterâ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast
- TrainerRoad on Instagram: â https://www.instagram.com/trainerroad/â
- TrainerRoad Forum: â https://trainerroad.cc/3uHvLnEâ
- TrainerRoad on Strava: â https://www.strava.com/clubs/trainerroadâ
- TrainerRoad on Facebook: â https://www.facebook.com/TrainerRdâ
- TrainerRoad on X: â https://www.x.com/TrainerRoadâ
- Learn more about TrainerRoad: â https://trainerroad.cc/3LBb5Urâ â
- Listen to the Successful Athletes Podcast: â https://trainerroad.cc/3JmKrN5â
- Listen to the Science of Getting Faster Podcast: â https://trainerroad.cc/3LpuIhPâ
- Training Blog: â https://trainerroad.cc/3gCdNdN
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