# Pedaling Technique, Smarter Racing, TT vs. Road Bikes and More – Ask a Cycling a Coach 185 **URL:** \ **Category:** Ask a Cycling Coach Podcast\ **Created:** [November 15, 2018, 12:10am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829 "2018-11-15T00:10:40Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Ian](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ian/32/21_2.png) [@Ian](https://www.trainerroad.com/forum/u/Ian)\ **Post date:** [November 15, 2018, 12:10am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/1 "2018-11-15T00:10:40Z")
> November 15, 2018 * * * Join us live for Episode 185 of the Ask a Cycling Coach Podcast! We’ll be having a discussion on whether proper pedaling technique is a myth, how to win races with low power output, when triathletes should use a road bike instead of a TT bike and taking your live questions. * * * #### Youtube Live Video: [![](https://global.discourse-cdn.com/trainerroad/original/3X/a/7/a7cbb4628b6cea4516a14de436f176c5d0cdd638.jpeg "Pedaling Technique, Smarter Racing, TT vs. Road Bikes and More – Ask a Cycling a Coach 185") ](https://www.youtube.com/watch?v=xNs-36v6S1Q) * * * #### Topics covered in this episode: - [Adjusting your training plan when life gets busy](https://youtu.be/xNs-36v6S1Q?t=277) - [How to select a specialty plan](https://youtu.be/xNs-36v6S1Q?t=646) - [Returning to training after breaking a collar bone](https://youtu.be/xNs-36v6S1Q?t=1317) - [Does one pedaling technique trump all others?](https://youtu.be/xNs-36v6S1Q?t=1854) - [Riding to conserve energy in a race](https://youtu.be/xNs-36v6S1Q?t=2584) - [Is Traditional Base better than Sweet Spot Base if time is not limited?](https://youtu.be/xNs-36v6S1Q?t=3867) - [How to spark up your motivation to get on the bike](https://youtu.be/xNs-36v6S1Q?t=4417) - [When is a road bike faster than a TT bike?](https://youtu.be/xNs-36v6S1Q?t=5194) * * * [**Subscribe to the Podcast**](https://www.trainerroad.com/podcast?utm_source=TrainerRoad%20Blog&utm_medium=Blog%20Post%2FEpisode%20129%3A%20Higher%20cadence%2C%20bike%20handling%2C%20crank%20length&utm_campaign=TrainerRoad%20Blog%20Content&utm_content=Subscribe%20button) [**Listen to previous episodes on SoundCloud**](https://soundcloud.com/trainerroad) * * * ### Live Notes **Cross Country Marathon Specialty Plan:** [https://www.trainerroad.com/cycling/plans/193-cross-country-marathon-mid-volume](https://www.trainerroad.com/cycling/plans/193-cross-country-marathon-mid-volume) **Century Specialty Plan:** [https://www.trainerroad.com/cycling/plans/202-century-mid-volume](https://www.trainerroad.com/cycling/plans/202-century-mid-volume) **General Build:** [https://www.trainerroad.com/cycling/plans/155-general-build-mid-volume](https://www.trainerroad.com/cycling/plans/155-general-build-mid-volume) **Sustained Power Build:** [https://www.trainerroad.com/cycling/plans/158-sustained-power-build-mid-volume](https://www.trainerroad.com/cycling/plans/158-sustained-power-build-mid-volume) **Nates Collar Bone X-Ray:** ![IMG_4080](https://global.discourse-cdn.com/trainerroad/original/2X/c/c7edbc9a882a10849208068a7f12b509f8f892f3.jpeg) **Create a Season for your time training with a broken collar bone:** Here’s how to set up seasons: > **[How to Create and Compare Seasons](https://support.trainerroad.com/hc/en-us/articles/360002358031-How-to-Create-and-Compare-Seasons)** > > Bike racing seasons are unique to each athlete. Seasons lets YOU define and analyze racing and training data in the way that best fits you. > Import your outdoor rides into TrainerRoad > Sync your Trai... **Check out our Crit Analysis with the Cliff Bar Team and one at a local race:** [![](https://global.discourse-cdn.com/trainerroad/original/3X/0/4/04c7371029a937868b60ffb8af69873ba9e43004.jpeg "Criterium Racing | 4th of July Davis Crit & District Champs | Race Analysis") ](https://www.youtube.com/watch?v=Ev1pWLZCyt0) [![](https://global.discourse-cdn.com/trainerroad/original/3X/e/f/eff547689b415a75e1b4cf7cd3bebbbe4f002ead.jpeg "Criterium Racing | Attacking vs. Patrolling | Race Analysis with TrainerRoad") ](https://www.youtube.com/watch?v=Y8-3vFWvo40) **Best Bike Split** > **[Best Bike Split](https://www.bestbikesplit.com/)** > > Our revolutionary math and physics algorithm incorporates specific course data with your aero profile and power data to create a precise power plan for every section of the course. **Waxing Chain Tutorial** > [@Chain Waxing Tutorial](https://www.trainerroad.com/forumt/chain-waxing-tutorial/2633): > > We’ve mentioned our chain waxing process many times on the podcast. It [saves you valuable watts](https://moltenspeedwax.com/pages/quick-facts), lasts a long time in harsh conditions, keeps your chain clean and doesn’t get greasy, and frontloads maintenance so that you don’t have to clean and lube your chain every day. so here’s a walkthrough! Note: There are plenty of ways to go about this, but this is the best way we’ve found. It’s also a potentially dangerous process, so undertake at your own risk. Equipment [Molten Speed Wax](https://www.amazon.com/Molten-Speed-Wax-1lb-Bag/dp/B00KXQS6YI/ref=sr_1_1?tag=trainerroad-20)[Crockpot](https://www.amazon.com/Crock-Pot-SCCPVP600-S-Smart-Pot-6-Quart-Stainless/dp/B004ZUW52W/ref=sr_1_11?tag=trainerroad-20)[H…](https://www.amazon.com/Secura-9100MC-Portable-Induction-Countertop/dp/B00GMCAM2G/ref=sr_1_11?tag=trainerroad-20) **Getting Faster for Reasons Beyond the Podium Ft. Pete Morris** [![](https://global.discourse-cdn.com/trainerroad/original/3X/e/0/e0d8f759d78b046446df0979be6d0878d1a13462.jpeg "Getting Faster for Reasons Beyond the Podium Ft. Pete Morris") ](https://www.youtube.com/watch?v=RCXmil-lfsA) ---
**Author:** ![bbarrera](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bbarrera/32/14734_2.png) [@bbarrera](https://www.trainerroad.com/forum/u/bbarrera)\ **Post date:** [November 15, 2018, 12:47am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/3 "2018-11-15T00:47:42Z")
My questions for Coach @chad Assumptions: - newer cyclist with less than 5 years training experience - time is not limited Questions: - is a block of full traditional base better (vs SSB) at developing **aerobic fitness** (not muscular endurance) aka teaching body to use more fat for fuel? - do you see the use of aerobic decoupling as a viable metric to field test increasing aerobic fitness? If not, then what do you recommend? - would you support doing a block of traditional base to improve aerobic fitness, followed by SSB to develop muscular endurance? - purely from a base fitness point-of-view (both aerobic fitness and muscular endurance), what are the pros/cons of SSB-MV versus SSB-HV? - @Nate_Pearson is my hero for both dropping weight and using sweet spot to increase ftp to over 300. Can you provide some general principles that I can apply to my own training, based on this n=1 scenario? edit: would your answers to above change if my target event was racing crits vs epic rides vs TTs vs XC vs etc.? Love the podcast, love the training plans, and I wanted to thank the entire team for all the awesomeness! ---
**Author:** ![ErickVH](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/erickvh/32/15689_2.png) [@ErickVH](https://www.trainerroad.com/forum/u/ErickVH)\ **Post date:** [November 15, 2018, 1:33am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/4 "2018-11-15T01:33:42Z")
What progression of workouts would you use to build ability to do sweet spot intervals for longer durations (ie 25, 30, 40 minutes or longer)? ---
**Author:** ![Patrickfleege](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/patrickfleege/32/3431_2.png) [@Patrickfleege](https://www.trainerroad.com/forum/u/Patrickfleege)\ **Post date:** [November 15, 2018, 1:38am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/5 "2018-11-15T01:38:50Z")
Is there a way to be alerted when a live podcast is about to start? I have seen the videos on YouTube and I have a podcast that auto-downloads the published audio, but the q and a is my favorite part and is no longer included. I would love to watch live, but I am busy and always forget. ---
**Author:** ![KorbenDallas](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/korbendallas/32/86114_2.png) [@KorbenDallas](https://www.trainerroad.com/forum/u/KorbenDallas)\ **Post date:** [November 15, 2018, 2:03am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/6 "2018-11-15T02:03:16Z")
@Ian how do we submit a question? edit: never mind…got it. ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [November 15, 2018, 2:17am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/7 "2018-11-15T02:17:53Z")
Like and Follow TR and the AACC on FB to get notifications when they go live. ---
**Author:** ![Patrickfleege](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/patrickfleege/32/3431_2.png) [@Patrickfleege](https://www.trainerroad.com/forum/u/Patrickfleege)\ **Post date:** [November 15, 2018, 2:49am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/8 "2018-11-15T02:49:56Z")
Bummer, I don’t use Facebook. ---
**Author:** ![bbarrera](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bbarrera/32/14734_2.png) [@bbarrera](https://www.trainerroad.com/forum/u/bbarrera)\ **Post date:** [November 15, 2018, 2:58am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/9 "2018-11-15T02:58:24Z")
@Patrickfleege you can subscribe to YouTube and even if you miss it, the full livecast is available after its recorded: > **[TrainerRoad](https://www.youtube.com/user/TrainerRoad/videos)** > > Get faster with cycling’s most effective training system. Structured indoor workouts, science-based training plans, and easy-to-use ride analysis tools help riders of all disciplines and skill levels achieve their goals. ---
**Author:** ![Patrickfleege](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/patrickfleege/32/3431_2.png) [@Patrickfleege](https://www.trainerroad.com/forum/u/Patrickfleege)\ **Post date:** [November 15, 2018, 5:16am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/10 "2018-11-15T05:16:59Z")
Perfect ---
**Author:** ![stevemz](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/stevemz/32/19061_2.png) [@stevemz](https://www.trainerroad.com/forum/u/stevemz)\ **Post date:** [November 15, 2018, 4:14pm UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/11 "2018-11-15T16:14:33Z")
FYI, the broadcast on Facebook timed out and doesn’t appear to be live over there. ---
**Author:** ![Ian](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ian/32/21_2.png) [@Ian](https://www.trainerroad.com/forum/u/Ian)\ **Post date:** [November 15, 2018, 4:17pm UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/12 "2018-11-15T16:17:02Z")
Oh no! Thanks for the heads up! I’ll go check it out quickly! ---
**Author:** ![Ian](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ian/32/21_2.png) [@Ian](https://www.trainerroad.com/forum/u/Ian)\ **Post date:** [November 15, 2018, 4:18pm UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/13 "2018-11-15T16:18:11Z")
Should be fixed now! Thanks for letting me know! ---
**Author:** ![bherbers](https://avatars.discourse-cdn.com/v4/letter/b/a87d85/32.png) [@bherbers](https://www.trainerroad.com/forum/u/bherbers)\ **Post date:** [November 15, 2018, 4:40pm UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/14 "2018-11-15T16:40:02Z")
When you see a picture of Nate’s x-ray posted then you know it’s going to be a good podcast this week. 😀 ---
**Author:** ![TLRozzle](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tlrozzle/32/4624_2.png) [@TLRozzle](https://www.trainerroad.com/forum/u/TLRozzle)\ **Post date:** [November 15, 2018, 5:00pm UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/15 "2018-11-15T17:00:28Z")
Pete! When you move from the back to the front, how do you get back into the line/out of the wind? I’m a CX racer and do not understand the “right level of assertiveness” to get out of the wind in a crit. The only technique that really works for me is to ride on the inside-most position through a corner and push someone out, which is not a good way to make friends. ---
**Author:** ![Double-A](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/double-a/32/12985_2.png) [@Double-A](https://www.trainerroad.com/forum/u/Double-A)\ **Post date:** [November 15, 2018, 6:38pm UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/16 "2018-11-15T18:38:29Z")
@Nate_Pearson Cap’n Crunch is BOMB ---
**Author:** ![Pete](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pete/32/13261_2.png) [@Pete](https://www.trainerroad.com/forum/u/Pete)\ **Post date:** [November 15, 2018, 7:04pm UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/17 "2018-11-15T19:04:09Z")
@TLRozzle There are a few things that makes moving around a little bit easier. First, be vocal but courteous when you are moving around. People just like to be aware of what you are doing and it makes things a lot easier. Even just asking to get back in from the wind, most people don’t mind. Running the inside line through a corner is a sure fire way to get back in line, but as you said you won’t make many friends. Try to anticipate what the group is going to do and finesse your way back in based on setting up for the corner. If your bars are ahead of the person and you give them a little squeeze, neither of you should have to brake and the corner sorts everything else out for you. One last fail safe is taking it easy and just rolling to the back of the pack, especially if you know nothing important is coming up. ---
**Author:** ![MDL](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mdl/32/3297_2.png) [@MDL](https://www.trainerroad.com/forum/u/MDL)\ **Post date:** [November 16, 2018, 12:47am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/18 "2018-11-16T00:47:21Z")
Linky to these cat 3 / feedzpne memes? Second time in the podcast Jonathan has mentioned them. But can’t find the page on the web /FB lol. Sounds like some classic cycling memes that’s all. Thanks MDL ---
**Author:** ![bigdaddynewt](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bigdaddynewt/32/13071_2.png) [@bigdaddynewt](https://www.trainerroad.com/forum/u/bigdaddynewt)\ **Post date:** [November 16, 2018, 4:07am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/19 "2018-11-16T04:07:58Z")
> **[The KOMeme (@cat3memes) • Instagram photos and videos](https://www.instagram.com/cat3memes/?utm_source=ig_profile_share&igshid=1ac2e9q8lfqlv)** > > 55K Followers, 725 Following, 656 Posts - See Instagram photos and videos from The KOMeme (@cat3memes) ---
**Author:** ![SomeCallMeTim](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/somecallmetim/32/40828_2.png) [@SomeCallMeTim](https://www.trainerroad.com/forum/u/SomeCallMeTim)\ **Post date:** [November 16, 2018, 4:26am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/20 "2018-11-16T04:26:43Z")
There goes my afternoon. 🤣🤣🤣🤣🤣🤣 ---
**Author:** ![JonnyBike](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonnybike/32/17013_2.png) [@JonnyBike](https://www.trainerroad.com/forum/u/JonnyBike)\ **Post date:** [November 16, 2018, 9:31am UTC](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829/21 "2018-11-16T09:31:14Z")
Thanks for another great podcast @Nate_Pearson @Pete @Jonathan Regarding pedalling technique, I’ve seen a You Tube video by DC Rainmaker, which demoed integration of Garmin Cycling Dynamics for Vector Pedals with TrainerRoad where the quadrant, balance and sitting / standing data was shown on screen during a workout. I understand that this is only available on iOS so was wondering if it is something that will get pushed across all the platforms eventually? Would be super cool to get feedback on pedalling technique while following the on screen prompts. Thanks John [Next page](https://www.trainerroad.com/forum/t/pedaling-technique-smarter-racing-tt-vs-road-bikes-and-more-ask-a-cycling-a-coach-185/5829.md?page=2)