# Testosterone, Mid-Race Mechanicals, Dirty Kanza and More – Ask a Cycling a Coach 191 **URL:** \ **Category:** Ask a Cycling Coach Podcast\ **Created:** [December 26, 2018, 11:58pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577 "2018-12-26T23:58:49Z")\ **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:** [December 26, 2018, 11:58pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/1 "2018-12-26T23:58:49Z")
We’re answering more of your coaching questions on Episode 191 of the Ask a Cycling Coach Podcast! Join us live as we discuss testosterone’s effect on performance, mid-race mechanical strategies, Dirty Kanza training, rapid fire questions for Coach Chad and much more! * * * #### Youtube Live Video: [![](https://global.discourse-cdn.com/trainerroad/original/3X/f/e/fee3a9eff544039c423e775d80d9efe8165b6f42.jpeg "Testosterone, Mid-Race Mechanicals, Dirty Kanza and More – Ask a Cycling a Coach 191") ](https://www.youtube.com/watch?v=nUVP2dUe0h8) * * * #### Topics covered in this episode - [Rapid fire questions for Coach Chad](https://youtu.be/nUVP2dUe0h8?t=1007) - [How Coach Chad comes up with the workout text in TrainerRoad](https://youtu.be/nUVP2dUe0h8?t=1008) - [Coach Chad’s process for creating workouts](https://youtu.be/nUVP2dUe0h8?t=1447) - [Our bike choices for 24 HOP](https://youtu.be/nUVP2dUe0h8?t=1189) - [Coach Chad’s favorite books](https://youtu.be/nUVP2dUe0h8?t=1477) - [Tips for common mid-race mechanicals](https://youtu.be/nUVP2dUe0h8?t=1482) - [How to train for Dirty Kanza](https://youtu.be/nUVP2dUe0h8?t=3547) - [Adjusting your training plan for night-shifts](https://youtu.be/nUVP2dUe0h8?t=4103) - [What happens to your body during a rest week](https://youtu.be/nUVP2dUe0h8?t=4341) - [Testosterone’s effect on performance](https://youtu.be/nUVP2dUe0h8?t=4833) - [What to do if you are racing a doper](https://youtu.be/nUVP2dUe0h8?t=4908) * * * [**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 _Coach Jonathan’s Post on Knee Rehab:_ > [@\[FAQ\] How to Fix Knee Injuries for Cyclists (Knee Pain)](https://www.trainerroad.com/forumt/how-to-fix-knee-injuries-for-cyclists/6166): > > Knee injuries are common and SO frustrating! Please share what you’ve done to fix them in this thread. DISCLAIMER: This post is LONG, but it’s meant to be a resource on what is working for me and a place for discussion on what is working for other folks. Cyclists and “knee problems” are as common a pair as shoes and socks, yet they are highly individual and in every scenario, an individual approach needs to be taken. What I am sharing in this post is what is currently working for me. I am not s… _Pivot Mach 429 SL:_ [https://www.pivotcycles.com/de/bike-mach-429-sl-carbon-1](https://www.pivotcycles.com/de/bike-mach-429-sl-carbon-1) _Tubeless Tire Repair Kit:_ > **[Tubeless Tire Repair Kit](https://www.genuineinnovations.com/collections/bicycle-tubeless-tools-accessories/products/bicycle-tubeless-tire-repair-kit)** > > Stranded? Our bicycle Tubeless Tire Repair Kit is the top selling rope plug kit of its kind on the market. The simple insertion tool and plugs repair the hole in seconds! Durable and reliable, it just works when you need it most in a tubeless bicycle... _Tire Boot Patch:_ > **[TB-2 Emergency Tire Boots](https://www.parktool.com/en-us/product/emergency-tire-boot-tb-2)** > > This temporary ride saver can patch most small-to-medium sized tears and cuts that typically occur on bicycle tire casings. _Pedros Tire Levers:_ > **[Tire Levers](https://pedros.com/products/tire-levers)** > > Award winning and universally loved. Molded box construction and proprietary plastic blend makes these the strongest levers available. Chisel tip shape is easy to insert beneath the bead and the slightly thicker shape keeps the tire lever from... _Criterium Specialty Plan:_ [https://www.trainerroad.com/cycling/plans/175-criterium-mid-volume](https://www.trainerroad.com/cycling/plans/175-criterium-mid-volume) _The Dirty Kanza Gravel Grinder:_ [https://dirtykanza.com/](https://dirtykanza.com/) _Global DRO:_ [https://www.globaldro.com/Home](https://www.globaldro.com/Home) _How Aging Athletes Can Get Faster:_ > **[How Aging Athletes Can Get Faster (Yes It's Possible)](https://www.trainerroad.com/blog/how-aging-athletes-can-get-faster/)** > > If you're not seeing improvements as an aging athlete, changes must be made. Find out why age isn't your biggest limiter, how you train is. _Is Alcohol the Reason You’re Not Getting Faster:_ > **[Is Alcohol the Reason You're Not Getting Faster?](https://www.trainerroad.com/blog/alcohol-reason-youre-not-getting-faster/)** > > Alcohol is a regular part of our cycling culture, but if you want to take training seriously, does that mean you have to pass up every drink? ---
**Author:** ![SeeEl](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/seeel/32/15191_2.png) [@SeeEl](https://www.trainerroad.com/forum/u/SeeEl)\ **Post date:** [December 27, 2018, 2:20pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/2 "2018-12-27T14:20:29Z")
You should give a shout out to Von (aka Mrs @gpl ) for rocking a trainerroad kit in the lama drives video today. ---
**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:** [December 27, 2018, 4:05pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/3 "2018-12-27T16:05:44Z")
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**Author:** ![JMickel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jmickel/32/18807_2.png) [@JMickel](https://www.trainerroad.com/forum/u/JMickel)\ **Post date:** [December 27, 2018, 4:20pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/4 "2018-12-27T16:20:33Z")
Sometimes the W/O text is distracting. How about a STFU button so you can kill them mid ride. Alternately, how about having James Earl Jones read them as Darth Vader. ---
**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:** [December 27, 2018, 4:31pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/6 "2018-12-27T16:31:32Z")
If you prefer not having the workout text, you can turn them off in settings by unchecking the “Show Instructional Text” ---
**Author:** ![JMickel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jmickel/32/18807_2.png) [@JMickel](https://www.trainerroad.com/forum/u/JMickel)\ **Post date:** [December 27, 2018, 4:33pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/7 "2018-12-27T16:33:27Z")
When I find my self annoyed and distracted by the text I’m usually at 150%. 😉 ---
**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:** [December 27, 2018, 5:27pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/8 "2018-12-27T17:27:40Z")
@Ian hey pass this on to the coaches. Regarding the helicopter pilot rest piece: I have a variable schedule flying red eye flight every week but, then have to turn around and be ready for a early am flight segment. On top of that I choose to bid reserve (on call) so I never know when/if I will fly. My schedule is different day to day, week to week and month to month…I’ve found sort of analogous to"time at VO2" vs. power, time sleeping in a 24 hour period is the important aspect to combat the problems with our schedules and to keep training. I no longer worry or can sleep 8 hours in a row. But, I can get 8 hours in a 24 maybe in two or three sleep cycles. Only after I attain 8 hours (or whatever works for the individual) do I think about riding. ---
**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:** [December 27, 2018, 5:30pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/9 "2018-12-27T17:30:22Z")
Also @Ian or if the helicopter pilot is reading… since I’ve started using a smart watch tracking HR and sleep I think just for the fact I’m tracking it and aware I’m sleeping more. So track your sleep. ---
**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:** [December 27, 2018, 5:34pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/10 "2018-12-27T17:34:11Z")
Will do @KorbenDallas! Thank you for sharing your experiences with a constantly changing schedule and night shifts! This is some valuable insight for this with a similar situation! ---
**Author:** ![Dlove](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dlove/32/22460_2.png) [@Dlove](https://www.trainerroad.com/forum/u/Dlove)\ **Post date:** [December 27, 2018, 6:53pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/11 "2018-12-27T18:53:22Z")
Any info on a lightweight chain tool to carry on MTB endurance races? ---
**Author:** ![wgavato](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/wgavato/32/34202_2.png) [@wgavato](https://www.trainerroad.com/forum/u/wgavato)\ **Post date:** [December 27, 2018, 7:40pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/12 "2018-12-27T19:40:23Z")
There are a lot of different options. The EDC (everyday carry) form OneUp does it all and can all be fitted in the head tube. Take a look here (oneups website is currently down) > **[OneUp EDC Tool System review](https://www.mtbr.com/threads/oneup-edc-tool-system-review.1171946/)** > > The EDC Tool stashes a multi tool, chain breaker, spoke tool, and C02 cartridge. > > What is it > > The OneUp EDC Tool is an integrated tool solution that stores a multi tool (2, 2.5, 3, 4, 5, 6, 8mm, T25), chain breaker, spoke key (1,2,3), and tire lever... ---
**Author:** ![DaveWh](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/davewh/32/13120_2.png) [@DaveWh](https://www.trainerroad.com/forum/u/DaveWh)\ **Post date:** [December 27, 2018, 8:39pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/13 "2018-12-27T20:39:00Z")
> [@Dlove](#): > > Any info on a lightweight chain tool to carry on MTB endurance races? I use the park tool brute. It’s a little heavier than I’d like, but I’d be wary of going smaller/lighter until I know the smaller/lighter tool can do the job. I’ve broken/joined chains with the park tool brute, and even using this tool, it’s not exactly what I’d describe as easy. [https://www.amazon.com/Park-Tool-CT-5-Chain-Brute/dp/B000OYHCHG/ref=asc\_df\_B000OYHCHG/?tag=hyprod-20&linkCode=df0&hvadid=312094794167&hvpos=1o1&hvnetw=g&hvrand=18434530472195762035&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=1028087&hvtargid=pla-493941683196&psc=1&tag=&ref=&adgrpid=63784736042&hvpone=&hvptwo=&hvadid=312094794167&hvpos=1o1&hvnetw=g&hvrand=18434530472195762035&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=1028087&hvtargid=pla-493941683196If](https://www.amazon.com/Park-Tool-CT-5-Chain-Brute/dp/B000OYHCHG/ref=asc_df_B000OYHCHG/?tag=trainerroad-20) ---
**Author:** ![time2507](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/time2507/32/12893_2.png) [@time2507](https://www.trainerroad.com/forum/u/time2507)\ **Post date:** [December 27, 2018, 9:56pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/14 "2018-12-27T21:56:39Z")
Just wanted to thank Coach Chad for his input on VO2 Max… thought it was absolutely brilliant summary of how it all works, and gave me a much better understanding how the VO2 max sessions work, particularly around the duration of intervals and repeatability. The point about the effects of over pushing yourself in a workout and its impact on subsequent workouts rang true with me. It was a good reminder of how talented coach Chad is… it would be great to hear more insights like this from him on the podcasts. ---
**Author:** ![moshecattan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/moshecattan/32/153469_2.png) [@moshecattan](https://www.trainerroad.com/forum/u/moshecattan)\ **Post date:** [December 28, 2018, 12:59am UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/15 "2018-12-28T00:59:20Z")
@Ian can i please get a link to “Chad’s Books”? ---
**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:** [December 28, 2018, 1:09am UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/16 "2018-12-28T01:09:06Z")
Some older info. > [@Recommended Reading on Nutrition, Training, Psychology and Entertainment](https://www.trainerroad.com/forumt/recommended-reading-on-nutrition-training-psychology-and-entertainment/5904): > > I know there is a blog post on this at [blog.trainerroad.com](http://blog.trainerroad.com) ([10 Cycling Books to Help You Achieve Your Biggest Training Goals](https://blog.trainerroad.com/10-cycling-books-help-achieve-biggest-training-goals/)) that Coach Chat put up there. But I thought that it would be good to get a community view and have a TrainerRoad Recommended reading thread that people can add to. Keeping it high and wide with these categories (appreciate there will be sub categories within them too!) Training The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes By: Joe Friel T… > **[Burning Fat, Testosterone, Coach Chad's Booklist and More – Ask a Cycling...](https://www.trainerroad.com/blog/burning-fat-testosterone-coach-chads-booklist-and-more-ask-a-cycling-coach-167/)** > > Every cyclist wants to burn fat, but it's more complicated than low intensity riding. Join us for deep dives on fat, testosterone, and Coach Chad's booklist. > **[10 Cycling Books to Help You Achieve Your Biggest Training Goals](https://www.trainerroad.com/blog/10-cycling-books-help-achieve-biggest-training-goals/)** > > A list of 10 training books to help you get faster and achieve your cycling and triathlon goals. ---
**Author:** ![moshecattan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/moshecattan/32/153469_2.png) [@moshecattan](https://www.trainerroad.com/forum/u/moshecattan)\ **Post date:** [December 28, 2018, 1:13am UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/17 "2018-12-28T01:13:07Z")
thanks @mcneese.chad, Yeah I guess that 2016 post needs some updating 🙃 ---
**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:** [December 28, 2018, 1:14am UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/18 "2018-12-28T01:14:59Z")
All good info, though. I expect the OP will be updated with the more recent stuff mentioned today. ---
**Author:** ![MI-XC](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mi-xc/32/12993_2.png) [@MI-XC](https://www.trainerroad.com/forum/u/MI-XC)\ **Post date:** [December 28, 2018, 1:26am UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/19 "2018-12-28T01:26:07Z")
> [@Dlove](#): > > Any info on a lightweight chain tool to carry on MTB endurance races? I carry this, 164 grams: > **[F15](https://www.crankbrothers.com/collections/f-series/products/f15)** > > The F15 multitool is a minimalist yet fully capable device ready for a variety of riding disciplines. Its sleek magnetic case not only stores its contents compactly, but also serves as a handle for its 15 tools, including a chain breaker. The tool... ---
**Author:** ![Bioteknik](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bioteknik/32/7721_2.png) [@Bioteknik](https://www.trainerroad.com/forum/u/Bioteknik)\ **Post date:** [December 28, 2018, 2:22pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/20 "2018-12-28T14:22:32Z")
I am curious about how fast it is to get at the tools using the system. I watched their installation video a while back on a whim. I also wonder if it is compatible with a carbon steerer since it was not carbon in said video. Lezyne makes very light multi tools, some with tire levers and co2 chuck. ---
**Author:** ![adehughes](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/adehughes/32/157_2.png) [@adehughes](https://www.trainerroad.com/forum/u/adehughes)\ **Post date:** [December 28, 2018, 3:27pm UTC](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577/21 "2018-12-28T15:27:06Z")
@Nate_Pearson you guys jinxed me! I was listening to your podcast (via bluetooth beanie) on my ride this morning and you started talking about tubeless plugs and about 10 minutes later I noticed my tubeless rear tyre was getting flatter. I stopped to pump it up but it went down again. Ended up putting a tube in it to get home! Don’t you know it’s bad luck to say the p word?!? [Next page](https://www.trainerroad.com/forum/t/testosterone-mid-race-mechanicals-dirty-kanza-and-more-ask-a-cycling-a-coach-191/8577.md?page=2)