NEW STUDY for Cyclists | How Pros Actually Train (Not What You Think…) | Ask a Cycling Coach Podcast 566

[Jonathan]

NEW STUDY for Cyclists: How Pros Actually Train (Not What You Think) Ask a Cycling Coach Podcast 566

New podcast episode that takes a cursory overview of a recent study by Dr. Tim Podlogar and colleagues about intra-ride fueling dosage, a slightly more in-depth review of an interesting study by Meteo-March, et al. that looked at training data from 28 World Tour cyclists over multiple years and analyzed their training intensity distribution as well as highlighting some very interesting data points about pros that might make us amateurs feel a bit better about our training .

I also cover a handful of listener-submitted questions about recovery intervals, why an athlete got an FTP bump, and why making your training harder than it needs to be doesn’t actually make you faster.

I also give a quick update in this episode on the TrainerRoad AI launch. We have a handful of polish items to take care of before launch that have come up as a result of the recent and significant beta expansions. The team is hard at work on those and as soon as it’s ready, we’ll have it available for everyone!

// TOPICS COVERED

(00:00) Welcome!

(01:23) Carbohydrate Distribution in Cycling Performance

(05:32) Training Strategies of World Tour Cyclists

(21:24) Understanding Recovery in Interval Training

(32:50) How This Athlete Increased Their FTP

(39:57) Why Making Your Training Harder Makes You Slow

// RESOURCES MENTIONED

- Application Form for TrainerRoad AI Early Access: TrainerRoad Early Access Sign-Up ✨

- No Performance Effects of Altered Carbohydrate Distribution During Intense Cycling. Podlogar. et al., 2025 ( https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2025-0059/article-10.1123-ijsnem.2025-0059.xml )

- Training Strategies of World Tour Cyclists: Periodization and Load Distribution Across a Competitive Season. Meteo-March, et al., 2025 ( https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.70153 )

- Training Periodization, Intensity Distribution, and Volume in Trained Cyclists: A Systematic Review, Galán Rioja, et al., 2023 ( https://www.researchgate.net/publication/367128907_Training_Periodization_Intensity_Distribution_and_Volume_in_Trained_Cyclists_A_Systematic_Review )

- Moderate intensity active recovery improves performance in a second wingate test in cyclists. Gervasi, et al., 2023 ( https://pmc.ncbi.nlm.nih.gov/articles/PMC10366462/pdf/main.pdf )

- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

- Follow TrainerRoad on Instagram https://www.instagram.com/TrainerRoad

- Join the TrainerRoad Zwift Club ⁠https://trainerroad.cc/trzwiftclub⁠

[Haakon]

Just heard in the podcast, that people can still get access to the beta. I would really like that! Excited to try it out. Thanks!

[azgul]

I too would love to get beta access to the beta.

[Jonathan]

Here ya go! TrainerRoad Early Access Sign-Up ✨

[Haakon]

Thank you!

[Dexter]

Welcome back from ski tour and thanks for the new podcast!

[MrEkul]

I signed up to that several days ago and still not been added. Is it happening in batches?

[Pipipi]

It’s definitely happening in waves/batches.

It might also be dependent on what equipment you train with, so if you are the first person with a Zwift trainer then you might be included faster than if you’re the 500th person who uses Wahoo?

[mesterhakkeren]

Nice podcast episode!

[JosephKristian]

Submitted. Thank you!

[Dr_Argy_Bargy]

Thanks!

[awebsy]

Thanks!

[JoPage]

Absolutely fascinating this week, particularly regarding the number of hours the top riders do, plus their small variations in FTP through the year.

[georgelza]

Thanks for the link Jonathan.

I am / have been part of the Beta/early adopter group for 2-3 yrs.

is there a thread that tells us how to access/use, aka a basic intro on where to go, what to do.

Also have a question on how it’s going to propose workouts, have a change a week ago that I somehow need to tell the AI about to influence the suggestions. aka went from 0 m above sea level to 1600m… and have small lungs which knocks me out atm… I decided to drop my FTP to rebuild power up here at a lower ftp first…

G

[Nicepedalstroke]

Thank you Jonathon for taking my question and for the kind words- glad to know I’m on track and good advice about devoting my attention to either structure or mtb technical skills. Having fun with the new AI platform too!

[Artsosa]

thanks!

[LacticacidMCB]

NICA racing is so much fun. My son crushing me on rides motivated me to lose weight and get back in shape this year.

[kfbarry7]

Same, I signed up about a week ago.

[KonaSS]

I signed up on Dec. 31 and haven’t been added yet.