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TrainRight Podcast

It's difficult to balance a full-time job with endurance training and achieving peak performance. Each week, we interview top cycling and running coaches, fitness experts, and exercise scientists to uncover the best training tips and strategies you can apply to your own training program and workouts. Whether you're an experienced athlete or beginner cyclist or runner, listen in to learn the best methods for becoming a stronger, fitter athlete in less time.

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It's difficult to balance a full-time job with endurance training and achieving peak performance. Each week, we interview top cycling and running coaches, fitness experts, and exercise scientists to uncover the best training tips and strategies you can apply to your own training program and workouts. Whether you're an experienced athlete or beginner cyclist or runner, listen in to learn the best methods for becoming a stronger, fitter athlete in less time.

22-Minute Athlete's Guide to Better Sleep

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Topics Covered In This Episode:

  • Stages of sleep
  • nREM vs. REM sleep
  • How you sleep when physically tired vs. emotionally fatigued
  • Health implications of sleep deprivation
  • Role of sleep in injury prevention
  • How do you know if you're getting enough sleep
  • Keys for optimizing sleep hygiene

Host Bio:
Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.

Have questions you want Corrine to cover in a podcast? Email her at cmalcolm@trainright.com.

Article Links

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

Sep 29 2022

22mins

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How to Get Faster on the Bike - Part 3, The Climbing Episode w/ Nat'l Champion Jill Patterson

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Topics Covered In This Episode:

  • Top 5 factors for faster climbing: pacing, increasing power to weight ratio, wise equipment choices, course intel, personal intel
  • How to use Strava as a pacing and KOM/QOM planning tool
  • Using RPE to gauge pacing and sustainability
  • Are you a Steady or Punchy climber?
  • Pacing for climbs you have never climbed before
  • Keeping your mind in the game on difficult climbs
  • Safe and effective ways to target power-to-weight ratio
  • Best hill climbing workouts for novice riders
  • Best hill climbing workouts for advanced riders

Guest Bio:
Jill started road biking when she was living in Japan as an English teacher. After doing well in local races she was recruited by a  women’s team, Asahi Muur Zero (now disbanded). She rode with them for three years and did several international UCI stage races in China, Thailand, and the US (Joe Martin Stage Race and Tour of the Gila, 2016).  After returning to the US at the end of 2016 she followed a more structured training program and experienced big increases in my endurance, power and fitness.  I prefer long and hilly gran fondo and road race courses, and in 2021 also started riding gravel. Jill is coached by CTS Coach Adam Pulford and won the 2022 USA Cycling Gran Fondo National Championship.

Show Links

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

Sep 25 2022

1hr

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How to Protect and Boost Athlete's Immune System

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Topics Covered In This Episode:

  • What can I do to boost immune system?
  • Why do I get sick after big races?
  • Innate immunity vs adaptive immunity
  • Basic biology of the human immune system
  • Debunking the "Open window theory"
  • How to decrease illness risk associated with training
  • Managing sleep to protect your immune function
  • Managing your "touch points" and interactions with other people

Host Bio:
Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.

Article Links

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

Sep 14 2022

16mins

Play

What to do when you miss a workout

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TOPICS COVERED IN THIS EPISODE

  • Determining key workouts vs. everything else
  • What to do when you miss a key workout
    • Example: Missed a key Tuesday interval workout
    • Example: Missed a key Thursday workout before big weekend
    • Example: Missed long ride on a weekend day
  • Adjusting training start times based on recovery-duration-between-key-workouts
  • When to do or miss a recovery ride
  • Adjusting ride intensities after shifting workout days

HOST
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

LINKS
Article: Missed Workouts - A guide to adjusting cycling training
Article: What Runners Should Do If You Missed Training

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

Sep 07 2022

26mins

Play

How to Beat Jet Lag and Travel Fatigue Before Your Big Event

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Topics Covered In This Episode:

  • Factors affecting general travel fatigue
  • Minimizing sleep disruption during international air travel
  • Best transatlantic flight choices for athletes
  • Dealing with jet lag
  • Time required to acclimate to eastward or westward travel
  • How to get circadian rhythm back on track once you've arrived

Host Bio:
Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.

Book Recommendation: Why We Sleep, by Dr. Matthew Walker, PhD

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

Aug 31 2022

17mins

Play

How to Get Faster on the Bike - Part 2, with guest Emma Langley

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TOPICS COVERED IN THIS EPISODE

  • What to do differently once you've been training for a while.
  • The value of cycling skills work - even at the Women's WorldTour level
  • How recovery and doing less off the bike makes you faster on the bike
  • Perspectives athletes can change that lead to improved performance.
  • Race day tactics when you have teammates - and when you don't! 

GUEST
Host and CTS Coach Adam Pulford is joined by Emma Langley, a professional cyclist for EF Education-TIBCO-SVB and 2022 US Pro Road Race National Champion. In addition to being an incredibly strong cyclist,  Emma graduated from The College of William and Mary with a Bachelor of Science in Kinesiology in 2017, obtained a strength and conditioning certification through NASM that same year, and competed internationally in triathlon before focusing solely on professional cycling.

LINKS
Website: https://efeducationtibcosvb.com/our-team/emma-langley/
Emma Langley's Instagram: https://www.instagram.com/elangs1/
Pneumatic recovery boots: https://hyperice.com/products/normatec-3-legs/ 

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

Aug 24 2022

50mins

Play

Creating Confidence to Succeed in Ultraendurance Events

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Topics Covered In This Episode:

  • Thoughts that keep people from feeling confident
  • Self-efficacy vs. self confidence
  • The power and benefit of staying in the moment
  • The value of writing down instances of achievement and great effort
  • The confidence pitfall of taking on too much
  • Why self-compassion is essential for ultraendurance athletes

Guest Bio:

Neal Palles is a CTS ultrarunning coach who holds dual master's degrees in Social Work and Applied Sports Psychology, and is a Licensed Psychotherapist and Sports Performance Specialist.

Episode Links:

Website: https://coloradopsychotherapyandsport.com/home

Blog: https://coloradopsychotherapyandsport.com/news

CTS Coach Bio: https://trainright.com/coaches/neal-palles/

Twitter: @NealPalles

Instagram: @nealpalles

Facebook: https://www.facebook.com/ColoradoPsychotherapyandSport

Book Recommendation: Do Hard Things by Steve Magness

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

Aug 18 2022

50mins

Play

How to Get Faster on the Bike - Part 1

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TOPICS COVERED IN THIS EPISODE

  • The multiple meanings of "getting faster" in cycling
  • The role of annual training volume in progression
  • Fueling for speed
  • The benefits of doing something new and doing nothing at all
  • Why patience is essential for long-term improvement

GUEST
Host and CTS Coach Adam Pulford is joined by Sam Boardman, a professional cyclist on the powerhouse L39ion of Los Angeles pro cycling team. He got his start in racing as a college student at UCLA, then earned his first pro contract in 2019. Although L39ion is more known for criteriums, Boardman has also had success in long road races and stage races, including the Tour of Utah and Tour of California. While riding professionally, he has also gone back to school to complete his Masters in elementary education.

LINKS
Website: L39ion of Los Angeles
Sam Boardman's Instagram: @boardmanito
Pneumatic recovery boots: Hyperice Normatec 3.0

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

Aug 10 2022

1hr 10mins

Play

Flatlander's Guide to Training for Mountainous Ultramarathons

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TOPICS COVERED IN THIS EPISODE

  • How to train for mountainous ultras when you live in flat regions
  • Altitude tents vs. fundamental aerobic training
  • Using local features to replicate vertical gain/loss from your event
  • The advantage of using rating of perceived exertion (RPE) to prepare for varying terrain

GUEST
In this episode, host and CTS Coach Corrine Malcolm is joined by CTS Ultrarunning Coach Cliff Pittman. Cliff has been an endurance athlete from a young age competing nationally in both track and cross country through high school before enlisting in the military. While he is new to our team, Cliff has been coaching endurance athletes for over a decade, and became a full time trail and ultra coach in 2019. Corrine brought Cliff on the show to talk about training and racing mountainous and higher altitude races. He has coached athletes to compete in some of the most challenging events in the US, including: 

  • BigFoot 200
  • FKT Across Iowa
  • KUS 24 Hour (course record)
  • Midstate Mile (Last Man Standing)
  • Arkansas Traveller 100
  • Arkansas Backyard Ultra Championship
  • LOViT 100
  • Outlaw 100
  • Silver Rush 50
  • Sheep Mountain Endurance Run 50
  • Tunnel Hill 100
  • Yeti Dam 50
  • Seven Trails Fest 100
  • Hitchcock Experience 100
  • Pumpkin Holler 100
  • Twisted Branch Trail Run 100K
  • Boston Marathon
  • Marine Corps Marathon
  • Chicago Marathon

SHOW LINKS
Cliff Pittman on Instagram: @coachcliffpittman

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

Aug 04 2022

35mins

Play

What the Funk? Dealing with the Post-Event Blues

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TOPICS COVERED IN THIS EPISODE

  • Physical and psychological responses to completing a major goal.
  • Three post-event questions to ask yourself
  • Planning ahead to mitigate the post-event funk.
  • Distinguishing post-race funk from overtraining
  • Managing family expectations during post-event period
  • Practical examples from iconic events: 

GUESTS
In this episode, host and CTS Coach Adam Pulford is joined by CTS Pro Coach Jane Marshall. A two-time US Masters National Champion in cross-country mountain biking and a mom to two children under the age of 5, Marshall has been a coach with CTS since 2006. She has competed in and prepared athletes for some of the world's most challenging events, including: 

  • Leadville 100 MTB
  • Leadville 100 Run
  • Leadman
  • La Ruta de los Conquistadores
  • Cape Epic
  • Breck Epic
  • Ironman World Championships 
  • Ironman 70.3 World Championships
  • RAAM
  • Unbound Gravel

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

Jul 27 2022

52mins

Play

The Ultrarunner's Guide to the Gut Microbiome: Why it matters and how to keep yours healthy.

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TOPICS COVERED IN THIS EPISODE
- How gastric distress happens
- Gut bacteria and your health
- The link between your gut biome and ultramarathon performance
- Tips and strategies to promote a healthy gut microbiome
- The protective effects of probiotics for athletes

GUESTS
In this episode, Corrine Malcolm is joined by Dr. Greg Grosicki and Dr Jamie Pugh, two eminent researchers in the field of gastrointestinal distress and the microbiome. They dive into the common culprits behind GI distress, how to troubleshoot those less than ideal moments, and what we currently know about the microbiomes influence on GI distress..
- Dr. Greg Grosicki:  @DrGregGrosicki
- Dr Jamie Pugh: @pugh_jamie

SHOW LINKS
- Western States Endurance Run

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

Jul 20 2022

54mins

Play

When and How Frequently Should You Test Your Cycling FTP?

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Topics Covered In This Episode:

  • When is a good time to test FTP?
  • When should you NOT test your FTP?
  • How do you know an unscheduled FTP test is warranted?
  • How much of an FTP change (+ or -) is necessary before changing FTP values used for training ranges?
  • What to do with your new FTP number.

Show Links:

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

Jul 11 2022

37mins

Play

Post-Race Analysis and Lessons from the 2022 Western States Endurance Run

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Topics Covered In This Episode:

  • Pros and cons of setting pacing goals in goal races
  • Aid station strategies that saved serious time
  • Heat management strategies that really worked
  • What support crews did well and can do better to help runners reach the finish

Guests

Host Corrine Malcolm is joined by three CTS Ultrarunning Coaches to break down what they and their athletes experienced during the 2022 Western States Endurance Race.

Show Links:

Related Content:

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

Jul 04 2022

43mins

Play

5 Common Mistakes You're Likely Making With Your Training Data

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Topics Covered In This Episode:

  • What cyclists get wrong about Normalized Power
  • Setting your training zones correctly
  • How Normalized Power and Average Power compare
  • How to use kilojoules to measure your workload and plan out your fueling strategy

Show Links:

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

Jun 22 2022

33mins

Play

Should You Use Trail Running Poles At Your Next Ultramarathon?

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Topics Covered In This Episode:

  • The benefits of running with poles
  • Factors to consider when choosing whether or not to use poles
  • How to properly size your running poles
  • How to incorporate trekking poles in your training
  • Common mistakes athletes make when using poles

Guest Bio

Adam St. Pierre is a former CTS Expert Ultrarunning Coach who has participated in and coached athletes for some of the biggest ultramarathon events such as Hardrock 100, Western States 100,  Leadville 100, and many others. He is now the Head Nordic Coach at Montana State University.

Show Links

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

Jun 15 2022

42mins

Play

Understanding Time To Exhaustion (TTE) And How You Can Improve This Metric

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Topics Covered In This Episode:

  • What is time to exhaustion (TTE)?
  • How does TTE relate to FTP?
  • Intensive vs. extensive training and how to decide which to focus on
  • How to measure FTP and TTE

Show Links:

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

This Week’s Episode Was Fueled By The Feed

Where do you buy your gels, hydration mixes, and energy bars for training and races? If you are not shopping at The Feed.com, you are missing out. The Feed is the largest online marketplace for your sports nutrition, offering the brands you know and love, from Skratch Labs, PROBAR, to Maurten, plus their athlete customized supplements called Feed Formulas. Feed Formulas are personalized supplements for athletes, developed in part with Dr. Kevin Sprouse (EF Pro Cycling Team Doctor), following the same protocols the top pro athletes use. Shop TheFeed.com/trainright and save 50% today on your first order.

Jun 08 2022

33mins

Play

Exercise and Air Pollution: Training and Racing When Air Quality is Poor

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Topics Covered In This Episode:

  • How does exercise make your exposure to pollution worse?
  • Health effects vs. performance effects of air pollution.
  • Which pollutants are more harmful to athletes during exercise?
  • How and when to adapt workouts due to poor air quality.
  • Mask or no mask during exercise on days with poor air quality?

Guest:

Dr. Michael Koehle, MD, PhD, is an Assistant Professor in both the School of Kinesiology and the Division of Sports Medicine in the Department of Family Practice at UBC. His current areas of research include the interaction between exercise and environmental pollution and the effect of altered environments (hypoxia, hyperbaria, hyperthermia).

Show Links:

Twitter: https://twitter.com/mskoehle
Pollution Lab at UBC: https://www.pollutionlab.com/bios/faculty/detail-Koehle.html
Sao Paulo Study: https://www.sciencedirect.com/science/article/abs/pii/S0045653520310109

Related Content:

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

May 25 2022

50mins

Play

What Is Chronic Training Load (CTL) And How To Use It To Improve Performance

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Topics Covered In This Episode:

  • How is CTL calculated?
  • The difference between fitness and CTL
  • What's missing from the CTL metric
  • How to interpret CTL
  • What are typical CTL scores for different athletes
  • Additional metrics you should be tracking to measure performance gains

Show Links:

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

Note: Several cycling training terms used throughout this post are trademarked by TrainingPeaks, including Training Stress Score®, Normalized Power®, and Intensity Factor®. Additionally, terms including Acute Training Load, Chronic Training Load, Training Stress Balance, and Efficiency Factor are featured in TrainingPeaks software. In some cases, metrics that represent similar concepts are used in other apps.  

May 24 2022

24mins

Play

Tips For Choosing Your Ultramarathon Crew And Pacer

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Topics Covered In This Episode:

  • How to choose a good pacer
  • The key crew roles
  • Common mistakes runners make with crews and pacers
  • Planning for things to go wrong

Guest:

Andy Jones-Wilkins, known as AJW, is an ultrarunner and CTS Coach who first began running ultramarathons in 1992. AJW ran his first 100 miler in 2000 and to date has completed 32 100 mile races, including 10 finishes at the Western States including 7 straight top ten placings.

Show Links:

Twitter: https://twitter.com/ajoneswilkins

CTS Coach Bio: https://trainright.com/coaches/andy-jones-wilkins/

iRunFar: https://www.irunfar.com/author/ajoneswilkins

Related Content:

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

May 18 2022

50mins

Play

Should You Climb Out Of The Saddle?

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Topics Covered In This Episode:

  • Deciding when you should climb out of the saddle
  • 3 factors to consider
  • The main benefits
  • The science behind climbing out of the saddle
  • Proper technique
  • Downsides to climbing out of the saddle
  • Tips for training indoors

Guest:

Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.

Show Links:

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


This Week's Episode Was Fueled By The Feed

Where do you buy your gels, hydration mixes, and energy bars for training and races? If you are not shopping at The Feed.com, you are missing out. The Feed is the largest online marketplace for your sports nutrition, offering the brands you know and love, from Skratch Labs, PROBAR, to Maurten, plus their athlete customized supplements called Feed Formulas. Feed Formulas are personalized supplements for athletes, developed in part with Dr. Kevin Sprouse (EF Pro Cycling Team Doctor), following the same protocols the top pro athletes use. Shop TheFeed.com/trainright and save 50% today on your first order.

May 10 2022

1hr 8mins

Play

iTunes Ratings

18 Ratings
Average Ratings
13
1
2
0
2

Great knowledge a little too wordy

By 1364ron - Mar 25 2020
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This is just great information you provide and most people need to listen then apply it. Thank you for all that you do. You truly have great insights on how the body works

Interesting but...

By Tom Tom review - Jan 29 2020
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Big fan of CTS and Chris C. Good history look back. Not sure there was much applicable to my daily training so I’m hoping future episodes reveal more knowledge and insights. Pace of podcast could have just a bit more energy.