Dominant Team Tactics, Pre-Workout Snacks, Understanding CTL & More – Ask a Cycling Coach 204

Join us live this Thursday at 8:00am Pacific for this week’s Ask a Cycling Coach Podcast for discussions on dominant team tactics, the best pre-workout snacks, a guide to understanding CTL and more!

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Topics covered in this episode:

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Live Notes:


If 90% of this week’s episode isn’t devoted to Nate’s new bike then I’m going to be disappointed.



I’ve heard beans are good for your heart and as a turbo booster :joy:


My daily 6 flights of stairs in the morning are a great ‘opener’ for the day in the office.


Guys, there is no sound on YouTube and Facebook!!

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Yup the sound is not coming through

@Ian No sound, sir on Youtube and FB


I feel like someone should be relegated…

my ctl is 90 right now, I’m super fit! in all seriousness, I’ve come to see CTL more as an indication of being able to do more riding, whether it’s training or big fun rides, without getting wrecked, and I don’t really see it as an indication that my FTP or other power benchmarks are getting better. I’ve ridden 5 days in a row on SSB2 HV this week (week 4 of plan) due to shifting my weekend workouts, so all my workouts have been well over 100tss and I’m not feeling buried. I think, among other things, the fact that my CTL is getting to a pretty high level is maybe one reason for that (recovery and nutrition being the other obvious factors).

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Tire pressure vs temperature.

I live in the mountains in Colorado where during the summer, morning temps can be in the 40s with day time temps in the 80s.

And in the winter, outdoor temps can be below zero for fat bike riding.

So it’s important to know how tire pressure changes with temperature - mainly for fat bike in the winter.

I put together the following table on tire pressure vs temperature.

Eg for my fatbike: if it’s 10F outside (top row), and I want my tires to be at 4.5psi outside (go down the 10F column to 4.5), I need to pump them up to 7psi indoors at 70F (go across to the left column which is pressure at 70F).


Speaking of the climbing stairs one of the comments in Tyler Hamilton’s books was about this lol.
He said that he was one of the most fit athletes in the world but also most unfit lol. He said he was totally out of breath walking and climbing stairs. So it seems to be a pretty common thing!

If only the NFL had something like this during that whole stupid deflategate thing lol (I’m a Patriots fan so it was obviously a big topic for a while around here)

unrelated to the podcast.

Am I missing something, I can never see anything below “Live Notes” on the podcast forum posts, so when Nate says “we’ll link to that in the show notes” I can never find it.

What am I missing?

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The discussion of anaerobic work capacity (around 57:00) brings to mind: what’s the best way to test anaerobic work capacity? I feel like this is my major limiter, and it’s something I’m trying to improve. So it’d be nice to have a way to track this in a more structured way.

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Same here…I came here looking for the pictures of flat and rounded backs examples but nothing here?


They knew what they were doing with the ball pressure :grin:

Regarding side stitches, I just wanted to give another possible solution. I would get them when I started doing group rides and was breathing super hard. I think I got them because I was breathing too much into my chest, rather than down in my diaphragm. They seemed to occur less often when I focused on breathing into my stomach when I was breathing super hard

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Just a note to Jonathan about his snapped dropper cable. Since he upgraded to Eagle AXS he also ought to upgrade his dropper to Reverb AXS. The nice thing about it is that even if the battery dies, falls off, or is forgotten you can manually operate the post by pushing the button on it. Push it once to unlock the post, set the height, push it again to lock the setting. No electronics necessary. So, a way to prevent catastrophic failure.

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