The Time-Crunched Cyclist Podcast by CTS

Want to increase your FTP?
Many cyclists assume the answer is simple: do more FTP intervals. While that can help, it's only one piece of the puzzle.
In this video, CTS Head Cycling Coach Adam Pulford introduces a simple coaching framework, Push vs. Pull, to explain how FTP is really built. You'll learn why aerobic training lays the foundation, how VO₂ max work raises your ceiling, and how to combine both throughout the season for your strongest FTP yet.
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.
​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/
Resources:
How Quickly Can Cyclists Increase FTP?
Pushing vs pulling up FTP - Training - TrainerRoad
Tim Cusick: Periodization, Training Modalities, And Getting Your Training Rhythm Right - CTS
How To Improve Your Cycling FTP (Functional Threshold Power) - CTS

If you've ever wondered what Normalized Power is actually telling you, this episode is for you!
Normalized Power has become one of the most common metrics in cycling, but it's also one of the most misunderstood.
In this episode, CTS Head Cycling Coach Adam Pulford explains what Normalized Power was designed to measure, how it differs from average power, and why context matters when using it to evaluate training and racing.

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.

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/

Resources:
What Is Normalized Power And How Is It Used In Cycling Training? - CTS 
What is Normalized Power?
Understanding Normalized Power Calculations to Coach Cyclists
Normalized Power®: What It Is and How to Use It | TrainerRoad Blog
The Science of the TrainingPeaks Performance Manager 
Estimating Training Stress Score (TSS)

Do masters athletes really need more recovery, or are they simply balancing more life stress and responsibilities?
In this episode, CTS Head Cycling Coach Adam Pulford breaks down the realities of training and racing as a masters athlete. We discuss recovery, consistency, intensity, strength training, race preparation, and how training priorities should evolve with age.
The conversation explores both the physiological realities of aging and the habits that allow many athletes to continue improving well into their 40s, 50s, and beyond.

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.

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/

Resources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4482301/
https://joefrieltraining.com/
Joe Friel: Science-Based Training Advice for Older Athletes - Part 1
Joe Friel: Part 2 of Science-Based Training for Older Athletes
https://trainright.com/masters-and-grand-masters-cycling-training-mistakes/

AI is rapidly changing nearly every industry, and endurance coaching is no exception.
In this episode, CTS Head Cycling Coach Adam Pulford explores where AI can genuinely help athletes improve, where it falls short, and why the future of coaching may be more collaborative than competitive.
We discuss training data, prompting, bias, TrainingPeaks, Claude, ChatGPT, Vekta, Kristin Faulkner's use of AI, and the areas where experienced coaches still provide value that algorithms struggle to replicate.

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.

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/

Resources:
Best-ever 20-minute power and 3 Pan-Am golds: Inside the AI tech Olympic Champion Kristen Faulkner built, and is testing on, herself | Cycling Weekly
Strava Launches MCP Connector, Allowing Athletes to Sync Training History to Claude
Vekta

Heat adaptation can improve performance, comfort, and recovery in hot conditions. But many athletes make the mistake of treating heat training as free fitness.
In this episode, CTS Coach Adam Pulford breaks down the differences between active and passive heat training, how each method works, and why heat should be viewed as a training stressor in its own right.
We discuss plasma volume expansion, sauna protocols, heated trainer rides, hydration, recovery considerations, and how to integrate heat adaptation without compromising the quality of your training.

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.

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/
Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/
Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/
Find more free resources here: https://trainright.com/blog/

Resources:
Beat the Heat – a hot bath after exercise boosts performance in the heat
Exercise under heat stress: thermoregulation, hydration, performance implications, and mitigation strategies - PubMed
Active vs. passive heat training: which is best?