Santa Cruz Bicycles’ Keegan Swenson joins us to discuss what type of training best raises FTP, what pro athletes eat on and off the bike, the world’s most aspirational Strava segments and much more in Episode 296 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.

Topics covered in this episode

  • Intro 0:11
  • 3 Nate and Keegan’s 370 for 30 challenge 10:22
  • Is Sofia getting too fast for Nate at Cape Epic? 17:10
  • 4-7 Avoiding hand and arm fatigue while descending 19:55
  • 8 What raises FTP better: threshold or suprathreshold? 52:35
  • 9-17 How to avoid GI Distress during running 1:16:05
  • Favorite ride food options of Keegan Swenson 1:42:52
  • What are the best Strava segments in the world? 1:53:04
  • Does “road feel” even matter with trainers anymore? 1:57:44
  • The hosts’ go-to grocery shopping lists 1:58:46
  • The hosts’ favorite cycling glasses 2:03:22
  • What to do if dogs are chasing you on your bike 2:07:19

Resources and Studies Mentioned in This Episode

  1. Software Engineer Job Posting
  2. Successful Athletes Podcast
  3. Keegan’s 370w for 30min Ride File
  4. Fat Gripz for strength training
  5. Rogue Axle / Stubby Axle
  6. Rogue Wrist Roller
  7. Wolf Tooth Fat Paws
  8. Blog Post: What Is Lactate Threshold and How To Train It
  9. Carbohydrate intake during exercise and performance
  10. Fructose–Glucose Composite Carbohydrates and Endurance Performance: Critical Review and Future Perspectives
  11. Carbohydrate feeding during exercise
  12. CHO Oxidation from a CHO Gel Compared with a Drink during Exercise
  13. A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise
  14. Comparable Exogenous Carbohydrate Oxidation from Lactose or Sucrose during Exercise
  15. Addition of sodium alginate and pectin to a carbohydrate-electrolyte solution does not influence substrate oxidation, gastrointestinal comfort, or cycling performance
  16. Addition of an Alginate Hydrogel to a Carbohydrate Beverage Enhances Gastric Emptying
  17. A Hydrogel Drink With High Fructose Content Generates Higher Exogenous Carbohydrate Oxidation and a Reduced Drop in Dental Biofilm pH Compared to Two Other, Commercially Available, Carbohydrate Sports Drinks18. Carbohydrate Hydrogel Products Do Not Improve Performance or Gastrointestinal Distress During Moderate-Intensity Endurance Exercise

Successful Athletes Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.

The #1 Cycling App for Getting Faster, Trusted By Athletes Worldwide

Over 12,000 reviews in the App Store. An average of 4.9 stars. The highest rating of any cycling training app. Over 16 million workouts completed and counting. 100 different training plans and over 3,000 different workouts that are used to automatically build a custom plan for your goals and experience. All because we focus on one thing: helping you get faster.

Want even more proof? Check out over 2,000 stories and FTP improvements for how TrainerRoad has helped athletes get faster and explore everything we have to make you a faster cyclist at

Check Out TrainerRoad

Share this Post

Jonathan Lee

Jonathan Lee is a Level II USA certified cycling coach and the host of the Ask a Cycling Coach podcast. His background in the sport of motocross has translated into a passion for cycling, mountain biking and all things training. If you have a training question, submit your question for Jonathan to answer on the next episode of TrainerRoad’s podcast.