Ask a Cycling Coach Podcast - Presented by TrainerRoad

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

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iTunes: ⁠https://trainerroad.cc/apple2⁠ 
Spotify: ⁠https://trainerroad.cc/spotify2⁠
Google Podcasts: ⁠https://trainerroad.cc/google
⁠
// TOPICS COVERED
(00:00:00) Welcome!
(00:00:59) Jonathan’s 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 Isn’t 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 Wilcox’s 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 “perfect” plan every time. They use Coach Jonathan’s 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 
- Derek’s 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! ⁠https://trainerroad.cc/GetFaster⁠
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad 
- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub
⁠ 
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster⁠ 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: ⁠https://www.instagram.com/trainerroad/⁠
- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠
- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠
- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠
- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ 
- Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ 
- Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠
- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

// SHARE AND RATE THE PODCAST!
iTunes: ⁠https://trainerroad.cc/apple2⁠ 
Spotify: ⁠https://trainerroad.cc/spotify2⁠
Google Podcasts: ⁠https://trainerroad.cc/google⁠

// 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 Jonathan’s 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! ⁠https://trainerroad.cc/GetFaster⁠
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad 
- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster⁠ 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: ⁠https://www.instagram.com/trainerroad/⁠
- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠
- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠
- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠
- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ 
- Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ 
- Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠
- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

// SHARE AND RATE THE PODCAST!
iTunes: ⁠https://trainerroad.cc/apple2⁠ 
Spotify: ⁠https://trainerroad.cc/spotify2⁠
Google Podcasts: ⁠https://trainerroad.cc/google⁠

// 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 TrainerRoad’s 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 “50% rule” 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 “damage control” 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! ⁠https://trainerroad.cc/GetFaster⁠
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad 
- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster⁠ 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: ⁠https://www.instagram.com/trainerroad/⁠
- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠
- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠
- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠
- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ 
- Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ 
- Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠
- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 
Donate to Coach Jonathan's Leadville Fundraiser: https://give.ltfoundation.org/fundraiser/6845358
🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

// SHARE AND RATE THE PODCAST!
iTunes: ⁠https://trainerroad.cc/apple2⁠ 
Spotify: ⁠https://trainerroad.cc/spotify2⁠
Google Podcasts: ⁠https://trainerroad.cc/google⁠

// 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) Keegan’s 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 Jonathan’s Leadville training progress, including rising FTP, weight loss, longer endurance rides, VO2 max work, sweet spot, threshold over-unders, and why athletes shouldn’t 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 
- Keegan’s Instagram: https://www.instagram.com/keegels99 
- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad 
- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster⁠ 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: ⁠https://www.instagram.com/trainerroad/⁠
- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠
- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠
- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠
- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ 
- Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ 
- Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠
- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🍝 Free Cycling Nutrition Calculator! 👉  https://trainerroad.cc/cyclingnutritioncalculator 

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

// SHARE AND RATE THE PODCAST!
iTunes: ⁠https://trainerroad.cc/apple2⁠ 
Spotify: ⁠https://trainerroad.cc/spotify2⁠
Google Podcasts: ⁠https://trainerroad.cc/google⁠

// 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 Don’t)
(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 who’ve become the strongest—and most marked—in the field, unpacking a listener’s dilemma of being constantly shut down after forming a dominant two-person team . They explore why “negative racing” 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 field—offering actionable insights for cyclists looking to outsmart the competition and turn fitness into results.

// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator 
- Tobin’s Instagram: https://www.instagram.com/mctubbbin 
- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad 
- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster⁠ 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: ⁠https://www.instagram.com/trainerroad/⁠
- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠
- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠
- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠
- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ 
- Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ 
- Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠
- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN