OVERVIEW
Following a training plan is better than training haphazardly, but how closely do you need to follow the letter of the plan? In Episode 274 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford discusses the benefits and necessity of not following the plan to a T, when that’s ok, when it’s not, and how to adjust daily training sessions based on how you're feeling while still sticking to the vision and progression of a bigger plan.

TOPICS COVERED

• What flexibility means in endurance training
• Examples: hard day planned and don't feel great
• Example: easy day planned and feel great
• Example: had day planned and feel great
• Should you push through a hard workout if you don't feel good?
• How to modify your workouts on any given day
• Autonomy of training

ASK A QUESTION FOR A FUTURE PODCAST

RESOURCES

• Rigid vs Flexible Training:
  • https://pubmed.ncbi.nlm.nih.gov/23881116/
• Planned vs Self Select:
  • https://arxiv.org/abs/1902.02061?utm_source=chatgpt.com
• Time in Zone vs Just HIIT:
  • https://link.springer.com/article/10.1007/s00421-018-3910-3
• Specific vs General Training Programs:
  • https://sportsci.org/jour/05/amt-m.pdf

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.

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
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OVERVIEW
95% of the cyclists and runners coached by Sarah Scozzaro and Adam Pulford incorporate strength training. Scozzaro is one of our top strength and conditioning coaches and in Episode 273 she and Coach Adam discuss how cyclists should blend strength and endurance training throughout the year.

Topics Covered In This Episode:

• How different endurance athletes leverage strength training
• How strength training changes throughout the year
• When to back off strength training volume during event/race season
• How to reintegrate more strength training in the post-season
• Resources for self-coached and time-crunched athletes

Resources

• Strength Training for Endurance Athletes: Key Exercises
• How to Program Strength Training: An Endurance Coach’s Guide
• Guide: Strength Training for Endurance Athletes » UESCA

Guest Bio:

Sarah Scozzaro is a CTS Pro Coach who specializes in strength training and ultrarunning. A coach within the CTS High Performance Program, she is on the performance teams for Western States Champions Katie Schide and Abby Hall. Sarah has her Masters's degree in Exercise Science with a concentration in performance enhancement and injury prevention. She has a long list of qualifications and certifications after her name, including being a National Strength and Conditioning Association certified personal trainer (NSCA-CPT) and National Academy of Sports Medicine performance enhancement specialist (NASM-PES).

Guest Links:

• Coach Bio: https://trainright.com/coaches/sarah-scozzaro/
• IG: https://www.instagram.com/drtyrunner/

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

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Join our weekly newsletter

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

OVERVIEW
Almost anywhere you go these days, you're likely to see someone walking, running, or climbing stairs wearing a weighted vest. Popularized by Crossfit boxes, mixed martial arts gyms, and boot camp-style exercise programs, “rucking” is a new name for the old concept of an “overloaded training intervention”. The question we get is whether training with a weighted vest (off the bike) will improve cycling performance. CTS Pro Coach Sarah Scozzaro, one of our top strength and conditioning coaches, breaks down the details of whether weighted training works for cyclists.

Topics Covered In This Episode:

• Weighted Vests: Are they effective for:
  • Increase Core Strength?
  • Improve Strength-Endurance?
  • Increase Bone Density?
  • Improve VO2 Max?
  • Increase Motivation?
• History of overloaded training interventions in cycling
• Separating strength from endurance training
• How to use weighted vests safely
• How much weight to carry

Resources

• Should Runners Train with Weighted Vests? - CTS
• Gravel Racing Gear Guide for Cyclists - CTS
• Weighted Vests Are Now A Fitness Trend. Here’s What You Need To Know
• Hydration Backpack Market Size | Industry Report, 2030

Guest Bio:

Sarah Scozzaro is a CTS Pro Coach who specializes in strength training and ultrarunning. A coach within the CTS High Performance Program, she is on the performance teams for Western States Champions Katie Schide and Abby Hall. Sarah has her Masters's degree in Exercise Science with a concentration in performance enhancement and injury prevention. She has a long list of qualifications and certifications after her name, including being a National Strength and Conditioning Association certified personal trainer (NSCA-CPT) and National Academy of Sports Medicine performance enhancement specialist (NASM-PES).

Guest Links:

• Coach Bio: https://trainright.com/coaches/sarah-scozzaro/
• IG: https://www.instagram.com/drtyrunner/

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