Fast Start Races, Recovery from Training Late, Cell Signaling and More – Ask a Cycling Coach 236

How to train for races with fast starts, optimizing recovery when training late, the benefits of cell signaling from weight lifting and more will be discussed in Episode 236 of The Ask a Cycling Coach Podcast. Join us live on YouTube this Wednesday, December 11 at 8 am Pacific!

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Topics covered in this episode:

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Episode Notes:


@chad @Nate_Pearson and @Jonathan - How about a shoutout for the 2nd Annual World Wide ‘Disaster’ Day folks riding this weekend!


I put it on our podcast doc!


Please be aware, we are going to be starting the podcast a little later than the regular scheduled time.

Thank you for your patience everyone! We will get this rolling very soon. :+1:

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About the Plan Builder and the triathlon plans, is there a way to tweak the volume per sport?
Example: Let’s say I want to go Low volume in swimming, medium vol for biking and High volume for running.


​"A general practitioner is a specialist in Australia! Conform to our weird language use, Americans!"

I’m not sure what this guy’s going on about. Last time I saw a specialist I needed a referral from my GP.

Edit: Great podcast! Really enjoyed the update on Plan Builder.


There is not. Sorry.

Nice episode. I happened to read Alexey Guzey’s takedown of “Why We Sleep” shortly before listening to the podcast (here- ). Chad and Nate may want to give it a read. I’m now skeptical of some of the book’s claims that happened to be referenced in the podcast.

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GPs in Australia (and other countries) are medical specialists, as are other disciplines. Yes, they also refer some patients to other specialists.

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I have had a chili pad for a couple years. It’s incredible. I pitch it to people whenever I hear them complaining about temperature when sleeping or partners who like different temps. Keeps your bed at a constant temperature that is ideal for you. I usually keep it around 67F. Before I would always get too hot at night or if your AC isn’t great then no problems, you are in your own climate controlled environment under the covers. My wife was skeptical. She now agrees that she sleeps better. We have a 2 zone king, so we can each have it however we want.

As far as price goes. Yea I am lucky enough to afford it but really, is $800 that much to make something you spend 1/3 of your time doing more enjoyable/productive?


Hey @chad what’s with the collagen?

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Maybe so, but every Aussie I know refers to them as GP’s ( or simply the doctor). Primary care provider sounds weird to me and is a mouthful.

“Honey, I’m going to see the specialist about my cold this afternoon”. My wife would laugh at me.

Next thing you know, my dentist will be insisting I call him Dr G! :stuck_out_tongue_winking_eye:

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I’m an Aussie and I do too!

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Thank you so much for the information on cell signaling. It makes it very easy to see why there are differing opinions on strength training for cyclists. Armed with this info, I can now determine how much (and more importantly - when) strength training is right for me. Keep up the great work. Really enjoy the product!

Wow, the latter part of this podcast makes for depressing listening. I’ve been suffering from insomnia for the past half a year or so (on top of the generally poor sleep from having two young boys) and I experience every one of the consequences of lack of sleep.

I’ve also discovered you can follow every piece of advice and follow the best sleep hygiene, but even that is nowhere near a guarantee of good sleep!

Ouch, here’s hoping things turn around soon because ‘shorter sleep, shorter life’ or however @chad described it is a pretty heavy sentence!

As always, thank you all for a fantastic podcast. Really appreciate all of the time and effort that goes into producing and presenting it :+1:

@djreynolds, I highly recommend that you read Matthew Walker’s book (Why We Sleep:…) because it’s not all bad news. In fact, of particular relevance to your situation (and people in similar situations), CBT-I/Cognitive Behavioral Therapy for Insomnia is especially hopeful and really appealing because it’s the sort of thing that puts control of the therapy very much in your hands, no sleep specialists required; unless, of course, you’d prefer that. Check it out, @djreynolds. Best of luck, and don’t get discouraged!


Thanks @chad, appreciate the encouragement and will definitely look into that book.

Life comes at you in phases, sometimes you have to sit tight and ride it out, and sometimes you can alter your situation and a little research certainly never hurts!