OVERVIEW
Power, heart rate, or RPE (rate of perceived exertion or how you feel)? Which data point is best for gauging intensity during training or a race, and which is best for monitoring training progress? Coach Adam Pulford tackles these frequently asked questions in Episode 249 of "The Time-Crunched Cyclist Podcast". Although ALL THREE metrics have their place, Coach Adam reveals the hierarchy for what matters most and what metrics are used for context.

TOPICS COVERED

• Power vs Heart Rate vs RPE Hierarchy
• How to keep HR from drifting up during intervals
• Why HR might drop during intervals
• Why prioritize Power first, then RPE, and HR last
• Training at the top vs bottom of power zones
• All about Rate of Perceived Effort (RPE)
• Why three data points are better than one

ASK A QUESTION FOR A FUTURE PODCAST

LINKS/RESOURCES

• Eston, R., & Connolly, D. (1996).
  Use of Ratings of Perceived Exertion for Exercise Prescription in the Elderly.
  Validates RPE as a tool even without heart rate monitoring.
  Shows strong correlation between RPE and physiological markers like VO2 max and lactate threshold.
• Faulkner, J., et al. (2008).
  Rating of perceived exertion during isometric and dynamic exercise is influenced by the duration of exercise.
  Indicates how fatigue alters perceived effort.
• Garcin, M., Fleury, A., & Billat, V. (2002).
  The correlation between RPE and physiological variables (heart rate, lactate) in cycling.
  Found strong correlation between RPE and lactate threshold, especially in trained cyclists.
  Source: International Journal of Sports Medicine.
• Seiler, S., & Kjerland, G.Ø. (2006).
  Quantifying training intensity distribution in elite endurance athletes: is there evidence for an "optimal" distribution?
  RPE used as a monitoring tool for training load in elite cyclists and runners.
  Source: Scandinavian Journal of Medicine & Science in Sports.
• González-Alonso J, et al. (1999). Influence of body temperature on the cardiovascular response to exercise. Journal of Applied Physiology, 86(2), 599–605.
  https://doi.org/10.1152/jappl.1999.86.2.599
• Berntson GG, et al. (1997). Heart rate variability: Origins, methods, and interpretive caveats. Psychophysiology, 34(6), 623–648.
  https://doi.org/10.1111/j.1469-8986.1997.tb02140.x

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

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

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

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

OVERVIEW

Colin Izzard and Adam Pulford have more than 45 years of coaching experience between them. In this casual conversation between two old friends and colleagues, they pull back the curtain on how the coaching process works, how it differs from a training plan or AI-generated program, and how coaching has changed for the better with the introduction of new technologies - including artificial intelligence.

ASK A QUESTION FOR A FUTURE PODCAST

LINKS/RESOURCES

Learn About Cycling Coaching with CTS

Schedule a no-charge, no-commitment consultation with a CTS Coach

GUEST

Colin Izzard graduated from Syracuse University in 1998 with a BS in Exercise Physiology and Biomechanics. He served as the Head Coach for USA Swimming Teams as well as working at UNC Chapel Hill as a swimming and strength coach. He joined CTS as a coach in the early 2000s, developed CTS’s first regional center in Asheville/Brevard NC, and mentored, developed, and trained dozens of coaches. Other fun projects have included writing stage races for Zwift and working with Training Peaks to help develop WKO 4 software. He served as a bike fit/sports science advisor for the Hincapie Racing Team, Columbia Es Passion Professional Cycling Team, The Toronto Maple Leafs NHL Team, and Trek Regional Factory Programs.

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

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

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

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

OVERVIEW

Wheels and Tires and Tire Pressure. These are the subjects of endless debates among road, gravel, and mountain bike racers. Wheel and tire technologies continue to change. Internal rim widths allow for wider tires, as do modern frames. In Episode 247 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford and Velosmith's Tony Bustamante discuss how cyclists can narrow in on the wheel + tire + pressure combination that works best in specific situation, like SBT GRVL vs. Big Sugar.

TOPICS COVERED

• Why are tires so important to cycling performance?
• Why you should be testing multiple tire choices
• Sourcing course-specific info on tire selection
• How tire pressure affects wheel system performance
• Tinkering with tire pressure to find your preferred setup
• Sweet spots for rire size and handling characteristics
  
  

ASK A QUESTION FOR A FUTURE PODCAST

LINKS/RESOURCES

Velosmith Bicycle Studio

- SRAM/ZIPP tire pressure guide
- Schwalbe tire width guide
- WTB Tire/Rim fit chart

GUEST

Tony Bustamante of Velosmith Bicycle Studio. A second-generation bike shop owner, Tony Began working for his father in 1986 and over time worked in shops from L.A. to D.C. In the late 90s - early 00s. He worked at Seven Cycles in production/manufacturing and design before starting Velosmith in 2011 with a focus on building custom bicycles and delivering an exceptional level of mechanical service and hospitality. One last bit about Tony: he was an athlete Adam Pulford worked with for a handful of years and Adam has utilized Tony's skills and guidance on equipment choices, bike fit, and more.

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

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

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

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