Ask a Cycling Coach Podcast - Presented by TrainerRoad

🍝 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

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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!
(00:00:56) 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

🍝 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) 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 Didn’t 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 ~2–3 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 sport’s 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 didn’t significantly differ as long as total carbohydrate intake was sufficient. The conversation explores why real-world racing dynamics—like surges, terrain, and fueling logistics—likely 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 don’t overcomplicate timing when total intake is what truly drives results.

// RESOURCES MENTIONED
- Free Cycling Nutrition Calculator:  https://trainerroad.cc/cyclingnutritioncalculator 
- Tim Podlogar’s Instagram: https://www.instagram.com/timpodlogar 
- 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
(00:01:02) 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) “Fuel the Work”: 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 “calories in vs. calories out” isn’t 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 Posthumus’ Instagram: https://www.instagram.com/mike_posthumus 
- Mike's company: https://www.sciencetosport.com
- Specialized Factory Racing’s Instagram: https://www.instagram.com/specialized_factoryxc
- Specialized Off-Road’s Instagram: https://www.instagram.com/specialized_offroadracing 
- 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
- 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

🍝 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 & 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 It’s So Hard)
(00:35:13) Glycogen Limits: Why You Can’t 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 “anabolic window” isn’t 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 Larson’s Instagram: https://www.instagram.com/alexlarsonnutrition 
- 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 
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/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 
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN