Ultimate Guide to Choosing the Right Training Plan, and More – Ask a Cycling Coach 394

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(0:00) Ivy got 2nd at Singlespeed National Championships!
(11:19) How to pick the right training plan
(1:08:44) How to find your limiters
(1:09:33) Are you making a mistake by focusing on marginal gains?
(1:18:53) How hard should VO2max workouts really be?
(1:23:06) Should amateurs quit using CX bikes?

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RESOURCES FROM THIS EPISODE: Do Massage Guns Work, Fainting, Peaking, and More – Ask a Cycling Coach 393 - Ask a Cycling Coach Podcast - TrainerRoad

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Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

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Did I miss a few minutes off the start of the podcast? There was no introduction or welcome or anything, you just sounded like you were already mid-conversation and pressed “record”…


My downloaded version literally starts with “First thing’s first…” and goes to cover Ivy’s race. It seems exactly like the YT version as well. Not sure if that is the legit start, but it seems like it could be.

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For CX vs XC. Hard tail and no suspension up front but WITH a dropper long stem, narrow bar, but I’m not a CX racer, so please downgrade the weight of my opinion.

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Enjoying this Pod. It’s got me really jiving with and diving back into all the plans I’ve never used. Looking back at this time last year, I was pumping out more Watts. I’ve done a lot of training this year and feel like it should have reaped more benefit. I wonder if it’s just not enough SS lately.


@Jonathan lately on Spotify it cuts off all of the introductions and it makes the podcast start seem odd, and you dont know who is on the podcast unless you recognize voices


I am wondering if this is being done on purpose. Because same thing is happening through Overcast. I have not listened to today’s yet, but last few have dived right in.

Are you guys talking about something like the prior days with:

  • Welcome to the Ask a Cycling Coach podcast, presented by TrainerToad. With us today are Nate Pearson, TrainerRoad’s CEO, Ivy Audrain…

and the other guests and such as a quick primer on the episode? If so, I agree that it does seem odd with them jumping right in without even a minimal intro.


Great podcast. Has me thinking about that 40k TT plan and sounds it’s what I want to implement early next year. Thanks guys.


Yes, lately on Spotify that part is completely missing


For renaming the Sweet Spot Base Plans, why not call them “TrainerRoad Base 1” and “TrainerRoad Base 2” I think that would help differentiate it from other base plans, Traditional, Polarized etc.


Pretty sure it’s being skipped altogether. Even on the livestream, they’ve been cutting the intro. I complained about it in another post. It’s really jarring! If I’m a new listener, I’d be confused. Who’s who, etc.?


I’m not quite sure I’ve got the secret sauce yet, but I think something more on lines of “Time Crunched Base” might be good. I think I’m going in the right direction, but it doesn’t sound catchy enough yet, and probably not the right connotations. Maybe someone can expand off that. Maybe like “Time Effective Base”… still doesn’t sound catchy enough.


Keep in mind the need to differentiate between the SSB vs Traditional Base that TR offers. When you look at days and time, the current Volume steps align closely between SSB & TB. As such, I don’t think “Time Crunched” captures the unique aspects between them.



Yeah, but low volume traditional base would be a joke. I don’t think that would be an effective plan at all, and not what people think of as a real traditional base.

Those are TR’s traditional base options, not what the general cycling public would think of as traditional base (except high volume, that is starting to be legit traditional base)…

Also, been a long time… but I swear back in the OG podcast days they pretty much said they don’t recommend anyone doing low volume traditional base, and I believe they even said mid volume would probably not be right for most people. Not enough intensity for the time. So it is a time effective base plan.

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  • TB LV may well be perfect for some people. Common suggestions in the past were people returning from injury and long illness. And regardless of who may or may not benefit from any volume of any plan, the reality is that they exist and can be used by anyone.

  • Add in the fact that even MV & HV essentially match between TB & SSB for time, while SSB has more rides per week. “Time Crunched” as a name is not actually capturing the difference at any of the volume levels.


I’m not sure I agree. The main benefit of they are trying to cultivate is trying to match the fitness level of a high volume traditional base in less time. They have said in the OG podcast days that was the driving factors for going towards the “sweet spot base”. So, literally is supposed to be a time efficient way to drive fitness.

We want to just get right into it for y’all and not waste your time with intros. :slight_smile:


Yep, we’re intentionally doing that. We’ve gotten feedback that the intro wastes time, and we agree. We just want to jump right into it for y’all.


I think existing listeners are used to the intros so the lack of the intros feels noticeably different. Testing this on new listeners, they don’t find it weird and appreciate that we get right into the topics.