Ask a Cycling Coach Podcast - Presented by TrainerRoad

WHY CYCLISTS CRAMP (+ How to Stop It) | Alex Larson - Registered Dietician | Ask a Cycling Coach Podcast 559

🚀Try TrainerRoad risk-free! 👉 ⁠ [http://www.trainerroad.com]www.TrainerRoad.com⁠ 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub [https://trainerroad.cc/TRzwiftclub]  // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ [https://trainerroad.cc/apple2]  Spotify: ⁠ [https://trainerroad.cc/spotify2]https://trainerroad.cc/spotify2⁠ [https://trainerroad.cc/spotify2%E2%81%A0] Google Podcasts: ⁠ [https://trainerroad.cc/google]https://trainerroad.cc/google⁠ [https://trainerroad.cc/google%E2%81%A0] // TOPICS COVERED (0:00:00) Intro – Cramping, Polarized Carbs & Raising FTP in a Deficit (0:02:06) How to Fuel Every Workout and Still Lose Weight (0:05:02) Nutrition Timing & Big Breakfasts for Better Body Composition (0:24:17) Easy Meal Ideas for Hard Days, Normal Days & Recovery Days (0:37:31) Recovery Fueling – Protein Shakes vs Real Food (0:47:46) How Much Caffeine Is Safe on Race Day? (1:06:54) Case Study: Filthy 50 – Cramping Despite “Perfect” Fueling (1:14:02) Why Most Cycling Cramps Are From Pacing, Not Sodium Coach Jonathan Lee and Registered Dietitian Alex Larsen break down how cyclists can raise FTP while improving body composition through smart nutrition timing, proper fueling during workouts, and avoiding common dieting mistakes. They discuss polarized carbohydrate intake, front-loading calories, carb loading before big races, hydration and sodium strategies, and reveal why most cramping isn’t caused by electrolytes. This episode gives cyclists a practical roadmap to fuel better, train stronger, and avoid race-day blowups. // RESOURCES MENTIONED - https://alexlarsonnutrition.com/ [https://alexlarsonnutrition.com/] - Sign up for TrainerRoad! ⁠ [https://trainerroad.cc/GetFaster]https://trainerroad.cc/GetFaster⁠ [https://trainerroad.cc/GetFaster%E2%81%A0] - Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad [https://www.instagram.com/TrainerRoad]  - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ [https://trainerroad.cc/trzwiftclub]  - Miller KC, et al. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. J Athl Train. 2022 Jan 1;57(1):5-15. doi: 10.4085/1062-6050-0696.20. PMID: 34185846; PMCID: PMC8775277. - Miller KC, et al. Exercise-associated muscle cramps. Exertional Heat Illness A Clinical and EvidenceBased Guide . 2020. Springer; 117–136. - Miller KC, et al. Sweat characteristics of cramp-prone and cramp-resistant athletes. Int J Sports Nutr Exerc Metab . 2020;30(3):218–228. doi: 10.1123/ijsnem.2019-0308. - Szymanski M, et al. Sweat characteristics in individuals with varying susceptibilities to exercise associated muscle cramps. J Strength Cond Res . 2020. - Martínez-Navarro I, et al. Muscle cramping in the marathon: dehydration and electrolyte depletion vs. muscle damage. J Strength Cond Res . 2020. - Hoffman MD, et al. Sodium intake during an ultramarathon does not prevent muscle cramping, dehydration, hyponatremia, or nausea. Sports Med Open . 2015;1(1):39–45. doi: 10.1186/s40798-015-0040-x. - Schwellnus MP, et al. Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise associated muscle cramping: a prospective cohort study in 210 Ironman triathletes. Br J Sports Med . 2011;45(6):650–656. doi: 10.1136/bjsm.2010.078535. // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ [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://trainerroad.cc/3HTFXNi]https://trainerroad.cc/3HTFXNi⁠ [https://trainerroad.cc/3HTFXNi%E2%81%A0] - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ [https://youtu.be/z2HXE1-il_Q]  - TrainerRoad on Instagram: ⁠ [https://www.instagram.com/trainerroad/]https://www.instagram.com/trainerroad/⁠ [https://www.instagram.com/trainerroad/%E2%81%A0] - TrainerRoad Forum: ⁠ [https://trainerroad.cc/3uHvLnE]https://trainerroad.cc/3uHvLnE⁠ [https://trainerroad.cc/3uHvLnE%E2%81%A0] - TrainerRoad on Strava: ⁠ [https://www.strava.com/clubs/trainerroad]https://www.strava.com/clubs/trainerroad⁠ [https://www.strava.com/clubs/trainerroad%E2%81%A0] - TrainerRoad on Facebook: ⁠ [https://www.facebook.com/TrainerRd]https://www.facebook.com/TrainerRd⁠ [https://www.facebook.com/TrainerRd%E2%81%A0] - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ [https://www.x.com/TrainerRoad]  - Learn more about TrainerRoad: ⁠ [https://trainerroad.cc/3LBb5Ur]https://trainerroad.cc/3LBb5Ur⁠ [https://trainerroad.cc/3LBb5Ur%E2%81%A0]⁠ [https://trainerroad.cc/35Tqtea]  - Listen to the Successful Athletes Podcast: ⁠ [https://trainerroad.cc/3JmKrN5]https://trainerroad.cc/3JmKrN5⁠ [https://trainerroad.cc/3JmKrN5%E2%81%A0] - Listen to the Science of Getting Faster Podcast: ⁠ [https://trainerroad.cc/3LpuIhP]https://trainerroad.cc/3LpuIhP⁠ [https://trainerroad.cc/3LpuIhP%E2%81%A0] - Training Blog: ⁠https://trainerroad.cc/3gCdNdN [https://trainerroad.cc/3gCdNdN]

LOSE WEIGHT WITHOUT LOSING POWER: HOW TO CUT BODY FAT AND RAISE FTP | Ask a Cycling Coach 558

🚀Try TrainerRoad risk-free! 👉 ⁠ [http://www.trainerroad.com]www.TrainerRoad.com⁠ [about:blank] 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclubhttps://trainerroad.cc/TRzwiftclub [https://trainerroad.cc/TRzwiftclub]  // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ [https://trainerroad.cc/apple2]  Spotify: ⁠ [https://trainerroad.cc/spotify2]https://trainerroad.cc/spotify2⁠ [https://trainerroad.cc/spotify2%E2%81%A0] Google Podcasts: ⁠ [https://trainerroad.cc/google]https://trainerroad.cc/google⁠ [https://trainerroad.cc/google%E2%81%A0] // TOPICS COVERED (0:00:00) Intro – Solo Q&A: Weight Loss, VO₂ Max & More   (0:00:35) Lose Weight Without Losing FTP   (0:05:00) TrainerRoad Plans for Power & Body Comp   (0:06:25) MTB Starts – Aerobic Fitness vs. Explosivity   (0:12:18) VO₂ Slow Component Explained   (0:16:00) Build Muscle Efficiency with Tempo & Sweet Spot   (0:19:32) Heat & PSI – Tire and Suspension Tips   (0:23:56) Power on Technical MTB Courses   (0:31:28) Training for Older Cyclists   (0:34:58) Cape Epic Prep – Running & Heat Adaptation   (0:42:29) Strength Training Integration   (0:46:02) Little Sugar Tire Insights   (0:48:56) Mixing Cycling with Backcountry Skiing   (0:50:53) Leadville Prep & Race Analysis   (0:57:15) Using Goal-Based Plans in Off-Season   (0:58:51) Zone 2 Intensity – Train Smarter   (1:05:21) Frequency vs. Volume for Fitness   (1:08:33) Why Consistency Beats Perfection Coach Jonathan Lee tackles your top training questions in this solo Q&A episode — from losing weight without sacrificing FTP to mastering VO₂ max, Zone 2, and aerobic fitness. He breaks down how to train smarter for bike races, manage heat and tire pressure, structure off-season plans, and balance strength, cross-training, and cycling for year-round performance. // RESOURCES MENTIONED - Sign up for TrainerRoad! ⁠ [https://trainerroad.cc/GetFaster]https://trainerroad.cc/GetFaster⁠ [https://trainerroad.cc/GetFaster%E2%81%A0] - Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad [https://www.instagram.com/TrainerRoad]  - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ [https://trainerroad.cc/trzwiftclub]  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ [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://trainerroad.cc/3HTFXNi]https://trainerroad.cc/3HTFXNi⁠ [https://trainerroad.cc/3HTFXNi%E2%81%A0] - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ [https://youtu.be/z2HXE1-il_Q]  - TrainerRoad on Instagram: ⁠ [https://www.instagram.com/trainerroad/]https://www.instagram.com/trainerroad/⁠ [https://www.instagram.com/trainerroad/%E2%81%A0] - TrainerRoad Forum: ⁠ [https://trainerroad.cc/3uHvLnE]https://trainerroad.cc/3uHvLnE⁠ [https://trainerroad.cc/3uHvLnE%E2%81%A0] - TrainerRoad on Strava: ⁠ [https://www.strava.com/clubs/trainerroad]https://www.strava.com/clubs/trainerroad⁠ [https://www.strava.com/clubs/trainerroad%E2%81%A0] - TrainerRoad on Facebook: ⁠ [https://www.facebook.com/TrainerRd]https://www.facebook.com/TrainerRd⁠ [https://www.facebook.com/TrainerRd%E2%81%A0] - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ [https://www.x.com/TrainerRoad]  - Learn more about TrainerRoad: ⁠ [https://trainerroad.cc/3LBb5Ur]https://trainerroad.cc/3LBb5Ur⁠ [https://trainerroad.cc/3LBb5Ur%E2%81%A0]⁠ [https://trainerroad.cc/35Tqtea]  - Listen to the Successful Athletes Podcast: ⁠ [https://trainerroad.cc/3JmKrN5]https://trainerroad.cc/3JmKrN5⁠ [https://trainerroad.cc/3JmKrN5%E2%81%A0] - Listen to the Science of Getting Faster Podcast: ⁠ [https://trainerroad.cc/3LpuIhP]https://trainerroad.cc/3LpuIhP⁠ [https://trainerroad.cc/3LpuIhP%E2%81%A0] - Training Blog: ⁠https://trainerroad.cc/3gCdNdN [https://trainerroad.cc/3gCdNdN]

ULTIMATE GUIDE TO STRENGTH TRAINING FOR CYCLISTS | UPDATED! | Ask a Cycling Coach Podcast 557

🚀Try TrainerRoad risk-free! 👉 ⁠ [http://www.trainerroad.com]www.TrainerRoad.com⁠ [about:blank] 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclubhttps://trainerroad.cc/TRzwiftclub [https://trainerroad.cc/TRzwiftclub]  // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ [https://trainerroad.cc/apple2]  Spotify: ⁠ [https://trainerroad.cc/spotify2]https://trainerroad.cc/spotify2⁠ [https://trainerroad.cc/spotify2%E2%81%A0] Google Podcasts: ⁠ [https://trainerroad.cc/google]https://trainerroad.cc/google⁠ [https://trainerroad.cc/google%E2%81%A0] // TOPICS COVERED (0:00:00) Intro – Strength Training for Cyclists with Derek Teel   (0:01:19) What Pros Actually Do in the Gym   (0:04:15) Should Cyclists Train Their Upper Body?   (0:07:03) The Truth About Gaining Muscle Mass   (0:12:09) Injury Prevention and Why Strength Matters   (0:17:09) How to Periodize Strength Training for Cyclists   (0:24:50) The Right Rep Ranges for Cycling Performance   (0:29:43) Best Strength Movements for Cyclists   (0:43:47) Why Cyclists Need to Lift for Bone Density and Durability   (0:50:44) Core Training That Improves Bike Handling   (0:59:35) Lower Body Strength Without Hurting Ride Quality   (1:08:15) Year-Round Strength Training Tips and Takeaways Learn how to strength train for cycling with Jonathan Lee and Derek Teel of Dialed Health. They cover how to lift without gaining excess muscle, the best core and leg workouts for cyclists, and how to periodize your gym training for performance, injury prevention, and bone density. Get stronger, ride faster, and stay durable all season long. // RESOURCES MENTIONED - Derek’s Strength Training Programs: https://marketplace.trainheroic.com/workout-plan/team/dialed-health [https://marketplace.trainheroic.com/workout-plan/team/dialed-health]  - Contact Derek: https://www.dialedhealth.com [https://www.dialedhealth.com]  - Derek’s Instagram: https://www.instagram.com/dialedhealth [https://www.instagram.com/dialedhealth]   - Sign up for TrainerRoad! ⁠ [https://trainerroad.cc/GetFaster]https://trainerroad.cc/GetFaster⁠ [https://trainerroad.cc/GetFaster%E2%81%A0] - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ [https://trainerroad.cc/trzwiftclub]  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ [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://trainerroad.cc/3HTFXNi]https://trainerroad.cc/3HTFXNi⁠ [https://trainerroad.cc/3HTFXNi%E2%81%A0] - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ [https://youtu.be/z2HXE1-il_Q]  - TrainerRoad on Instagram: ⁠ [https://www.instagram.com/trainerroad/]https://www.instagram.com/trainerroad/⁠ [https://www.instagram.com/trainerroad/%E2%81%A0] - TrainerRoad Forum: ⁠ [https://trainerroad.cc/3uHvLnE]https://trainerroad.cc/3uHvLnE⁠ [https://trainerroad.cc/3uHvLnE%E2%81%A0] - TrainerRoad on Strava: ⁠ [https://www.strava.com/clubs/trainerroad]https://www.strava.com/clubs/trainerroad⁠ [https://www.strava.com/clubs/trainerroad%E2%81%A0] - TrainerRoad on Facebook: ⁠ [https://www.facebook.com/TrainerRd]https://www.facebook.com/TrainerRd⁠ [https://www.facebook.com/TrainerRd%E2%81%A0] - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ [https://www.x.com/TrainerRoad]  - Learn more about TrainerRoad: ⁠ [https://trainerroad.cc/3LBb5Ur]https://trainerroad.cc/3LBb5Ur⁠ [https://trainerroad.cc/3LBb5Ur%E2%81%A0]⁠ [https://trainerroad.cc/35Tqtea]  - Listen to the Successful Athletes Podcast: ⁠ [https://trainerroad.cc/3JmKrN5]https://trainerroad.cc/3JmKrN5⁠ [https://trainerroad.cc/3JmKrN5%E2%81%A0] - Listen to the Science of Getting Faster Podcast: ⁠ [https://trainerroad.cc/3LpuIhP]https://trainerroad.cc/3LpuIhP⁠ [https://trainerroad.cc/3LpuIhP%E2%81%A0] - Training Blog: ⁠https://trainerroad.cc/3gCdNdN [https://trainerroad.cc/3gCdNdN]

431W for 2+ Hours?! | Matt Beers’ Unreal Big Sugar Power | Ask a Cycling Coach 556

🚀Try TrainerRoad risk-free! 👉 ⁠ [http://www.trainerroad.com]www.TrainerRoad.com⁠ [about:blank] 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace [https://trainerroad.cc/TRrace]  🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclubhttps://trainerroad.cc/TRzwiftclub [https://trainerroad.cc/TRzwiftclub]  // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ [https://trainerroad.cc/apple2]  Spotify: ⁠ [https://trainerroad.cc/spotify2]https://trainerroad.cc/spotify2⁠ [https://trainerroad.cc/spotify2%E2%81%A0] Google Podcasts: ⁠ [https://trainerroad.cc/google]https://trainerroad.cc/google⁠ [https://trainerroad.cc/google%E2%81%A0] // TOPICS COVERED (0:00:00) Intro – Matt Beers Wins Big Sugar and Lifetime GP Finale (0:01:20) Matt’s 431W for 2+ Hours: Breaking Down the Power File (0:02:03) Early Race Chaos and Tactical Start Decisions (0:03:24) Opening Attacks: 693W for a Minute, 1,000W Surges, and the Breakaway Forms (0:05:36) Working in the Lead Group with Riley Amos and Matthew Wilson (0:07:04) Testing the Competition – Matt’s 600W “Probe” Effort Before Going Solo (0:08:49) Winning Move and Mechanical Drama in the Final Miles (0:09:11) Comparing Big Sugar vs. Little Sugar – Gravel vs. MTB Power Profiles (0:11:57) Lessons from Little Sugar: Raw Power vs. Drafting Dynamics in Gravel (0:13:05) Mechanical Mayhem: Flats, Crashes, and Surviving Big Sugar (0:14:08) Jonathan’s Little Sugar Recap and Power Insights (0:16:11) Fueling for 400W – Matt’s Nutrition Plan (150g Carbs + 600mg Caffeine/hr!) (0:19:04) Looking Ahead to Gravel Burn Stage Race in South Africa (0:20:25) Closing Thoughts – How TrainerRoad Athletes Get Faster Specialized Off-Road’s Matt Beers joins the Ask a Cycling Coach Podcast to break down his Big Sugar Gravel victory and mind-blowing power numbers — averaging 431 watts for over two hours to win the Lifetime Grand Prix finale. Matt and Jonathan dig into his race tactics, the violent early efforts that split the field, and how teamwork and smart fueling (150g carbs + 600mg caffeine per hour!) powered the win. They also compare gravel vs. MTB dynamics, talk mechanicals, and preview Matt’s next challenge at Gravel Burn South Africa. // RESOURCES MENTIONED - Matt’s Instagram: https://www.instagram.com/mattbeers55 [https://www.instagram.com/mattbeers55]  - Sign up for TrainerRoad! ⁠ [https://trainerroad.cc/GetFaster]https://trainerroad.cc/GetFaster⁠ [https://trainerroad.cc/GetFaster%E2%81%A0] - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ [https://trainerroad.cc/trzwiftclub]  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ [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://trainerroad.cc/3HTFXNi]https://trainerroad.cc/3HTFXNi⁠ [https://trainerroad.cc/3HTFXNi%E2%81%A0] - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ [https://youtu.be/z2HXE1-il_Q]  - TrainerRoad on Instagram: ⁠ [https://www.instagram.com/trainerroad/]https://www.instagram.com/trainerroad/⁠ [https://www.instagram.com/trainerroad/%E2%81%A0] - TrainerRoad Forum: ⁠ [https://trainerroad.cc/3uHvLnE]https://trainerroad.cc/3uHvLnE⁠ [https://trainerroad.cc/3uHvLnE%E2%81%A0] - TrainerRoad on Strava: ⁠ [https://www.strava.com/clubs/trainerroad]https://www.strava.com/clubs/trainerroad⁠ [https://www.strava.com/clubs/trainerroad%E2%81%A0] - TrainerRoad on Facebook: ⁠ [https://www.facebook.com/TrainerRd]https://www.facebook.com/TrainerRd⁠ [https://www.facebook.com/TrainerRd%E2%81%A0] - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ [https://www.x.com/TrainerRoad]  - Learn more about TrainerRoad: ⁠ [https://trainerroad.cc/3LBb5Ur]https://trainerroad.cc/3LBb5Ur⁠ [https://trainerroad.cc/3LBb5Ur%E2%81%A0]⁠ [https://trainerroad.cc/35Tqtea]  - Listen to the Successful Athletes Podcast: ⁠ [https://trainerroad.cc/3JmKrN5]https://trainerroad.cc/3JmKrN5⁠ [https://trainerroad.cc/3JmKrN5%E2%81%A0] - Listen to the Science of Getting Faster Podcast: ⁠ [https://trainerroad.cc/3LpuIhP]https://trainerroad.cc/3LpuIhP⁠ [https://trainerroad.cc/3LpuIhP%E2%81%A0] - Training Blog: ⁠https://trainerroad.cc/3gCdNdN [https://trainerroad.cc/3gCdNdN]

TRAINING SECRETS BEHIND KEEGAN SWENSON’S WORLD CHAMPION FITNESS | Ask a Cycling Coach 555

🚀Try TrainerRoad risk-free! 👉 ⁠ [http://www.trainerroad.com]www.TrainerRoad.com⁠ [about:blank] 🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace [https://trainerroad.cc/TRrace]  🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclubhttps://trainerroad.cc/TRzwiftclub [https://trainerroad.cc/TRzwiftclub]  // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ [https://trainerroad.cc/apple2]  Spotify: ⁠ [https://trainerroad.cc/spotify2]https://trainerroad.cc/spotify2⁠ [https://trainerroad.cc/spotify2%E2%81%A0] Google Podcasts: ⁠ [https://trainerroad.cc/google]https://trainerroad.cc/google⁠ [https://trainerroad.cc/google%E2%81%A0] // TOPICS COVERED (0:00:00) Intro – Keegan Swenson on Training and Race Preparation   (0:01:17) Little Sugar Race Strategy and the Importance of the Start   (0:03:06) Keegan’s Post-Worlds Training and Recovery   (0:04:25) Torque Training Explained – Building Strength with Low Cadence   (0:07:24) Physiological Benefits of Torque and VO2 Work   (0:10:15) Why Tempo and Sweet Spot Training Matter   (0:12:25) Fueling for Long Endurance and Tempo Rides   (0:15:05) Combining Intervals with Endurance Training   (0:18:37) The “Gray Zone” Debate – Why Pros Still Train There   (0:20:49) How Pros Structure Base Training with Sweet Spot Work   (0:23:11) Sprint Training and Managing Intensity   (0:24:43) How Hard Should You Train? Knowing When to Back Off   (0:28:02) Group Rides, Motivation, and Mental Training   (0:29:38) Final Takeaways from Keegan Swenson  World Champion Keegan Swenson shares his cycling training secrets — from VO₂ intervals and sweet spot training to endurance rides, recovery, and mindset. Learn how he builds world-class power, balances intensity and recovery, and applies proven cycling tips that help him win at the highest level. Whether you’re chasing new FTP gains or just want to train like a pro, this episode of Ask a Cycling Coach shows how to train smarter, not harder. // RESOURCES MENTIONED - Keegan’s Instagram: https://www.instagram.com/keegels99 [https://www.instagram.com/keegels99]  - Sign up for TrainerRoad! ⁠ [https://trainerroad.cc/GetFaster]https://trainerroad.cc/GetFaster⁠ [https://trainerroad.cc/GetFaster%E2%81%A0] - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ [https://trainerroad.cc/trzwiftclub]  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ [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://trainerroad.cc/3HTFXNi]https://trainerroad.cc/3HTFXNi⁠ [https://trainerroad.cc/3HTFXNi%E2%81%A0] - Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠ [https://youtu.be/z2HXE1-il_Q]  - TrainerRoad on Instagram: ⁠ [https://www.instagram.com/trainerroad/]https://www.instagram.com/trainerroad/⁠ [https://www.instagram.com/trainerroad/%E2%81%A0] - TrainerRoad Forum: ⁠ [https://trainerroad.cc/3uHvLnE]https://trainerroad.cc/3uHvLnE⁠ [https://trainerroad.cc/3uHvLnE%E2%81%A0] - TrainerRoad on Strava: ⁠ [https://www.strava.com/clubs/trainerroad]https://www.strava.com/clubs/trainerroad⁠ [https://www.strava.com/clubs/trainerroad%E2%81%A0] - TrainerRoad on Facebook: ⁠ [https://www.facebook.com/TrainerRd]https://www.facebook.com/TrainerRd⁠ [https://www.facebook.com/TrainerRd%E2%81%A0] - TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ [https://www.x.com/TrainerRoad]  - Learn more about TrainerRoad: ⁠ [https://trainerroad.cc/3LBb5Ur]https://trainerroad.cc/3LBb5Ur⁠ [https://trainerroad.cc/3LBb5Ur%E2%81%A0]⁠ [https://trainerroad.cc/35Tqtea]  - Listen to the Successful Athletes Podcast: ⁠ [https://trainerroad.cc/3JmKrN5]https://trainerroad.cc/3JmKrN5⁠ [https://trainerroad.cc/3JmKrN5%E2%81%A0] - Listen to the Science of Getting Faster Podcast: ⁠ [https://trainerroad.cc/3LpuIhP]https://trainerroad.cc/3LpuIhP⁠ [https://trainerroad.cc/3LpuIhP%E2%81%A0] - Training Blog: ⁠https://trainerroad.cc/3gCdNdN [https://trainerroad.cc/3gCdNdN]