How to stay motivated after a loss, a deep dive on triathlon transitions, pacing climbs and bike splits and much more in this special episode of the Ask a Cycling Coach Podcast with Sika Henry!

Watch Sika’s Successful Athlete’s Podcast Episode.

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

• How to not go out too early
• How to pace a long climb
• Pacing a half-IRONMAN bike split
• Swim drills and tips that make you faster
• How to deal with losing
• Process vs. Outcome goals
• How to stay motivated after a loss
• How to return from injury
• A deep dive on triathlon transitions
• How to get your wetsuit off
• How to organize your gear in transition
• Mounting and dismounting your bike
• How to avoid GI distress for endurance athletes
• Why you should train with race nutrition
• Pre-race habits
• How to stop getting so nervous before races

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.



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Over 9,000 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 2,000 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 1,700 stories and FTP improvements for how TrainerRoad has helped athletes get faster and explore everything we have to make you a faster cyclist at TrainerRoad.com.

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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.