OVERVIEW
Cyclists almost always report a discrepancy between the power output and/or perceived exertion between indoor and outdoor cycling. Typically, this means struggling to achieve the same power output indoors than can be achieved outdoors for common workouts like FTP intervals or VO2 max efforts. Even easier Zone 2 rides can have higher RPE values (i.e., feel harder) indoors compared to outdoors. In Episode 294 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford reveals why indoor cycling feels harder, how you can narrow the gap between indoor and outdoor performance, and whether you should use different power training zones indoors vs outdoors.

TOPICS COVERED

• Why indoor cycling feels harder than outdoor riding
• Which types of cycling workouts are affected more by moving indoors
• How to narrow the gap between indoor and outdoor performance
• When to make different indoor and outdoor power training zones

RESOURCES

• Indoor vs Outdoor Power Explained
• Knowledge is Watt: https://www.instagram.com/knowledgeiswatt/
  - Indoor vs Outdoor Power post
• Can a Mismatch Between Course Gradient and Resistance Affect Performance When Using ERG Mode in a Zwift Workout?

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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
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OVERVIEW
Should cyclists incorporate VO2 max work year round or focus VO2 max work on only select periods of the year? Coach Adam Pulford tackles this listener question in Episode 293 of "The Time-Crunched Cyclist Podcast". Key ideas include the fact that VO2 max is influenced by training at several different intensities, so you can work on VO2 max without always doing high-intensity intervals. When it comes to high-intensity intervals, Coach Adam provides guidance on scheduling workouts and rest days, provides examples of effective VO2 max interval workouts, and when it makes sense to adjust annual periodization plans to incorporate high intensity intervals at unconventional times of year.

TOPICS COVERED

• VO2 max is influenced by all training intensities
• Why you shouldn't train VO2 max intensity all year long
• How training intensities work together
• Sample Zone 5, high intensity workouts
• Why you should do Zone 5 VO2 work at every two months
• Other ways to build VO2 max off the bike

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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW
ERG Mode, or ergometer mode, is a feature on smart indoor cycling trainers that allows the trainer or connected app to set the resistance you experience as a rider. For interval workouts, for instance, ERG Mode will adjust the resistance so you stay at a constant target power output (e.g., 250 watts for 10 minutes). The downside to ERG Mode is that it can hinder your ability to conjure the internal motivation to achieve that power target, and if you can't maintain your cadence during an interval, you can end up in the "death spiral". In Episode 292 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford provides insights on when to use or not use ERG Mode, how to set up TrainingPeaks Virtual to avoid the death spiral, and other tips for maximizing the effectiveness of ERG Mode.

TOPICS COVERED

• Pros and Cons of ERG Mode
• Innovations in ERG Mode functions
• Why you would want to use ERG Mode
• Sample data file from ERG Mode workout

RESOURCES

• CTS Article on ERG Mode
• IndieVelo to TPVirtual:
  • Inside TrainingPeaks Virtual: Redefining Indoor Cycling and Training
  • TrainingPeaks acquires virtual cycling platform indieVelo, aims to add ‘credible racing and realistic riding’ to its training offerings
• Other ERG Mode Resources:
  • https://www.youtube.com/watch?v=85d5wF6DNkc
  • https://www.highnorth.co.uk/articles/indoor-ftp-vs-outdoor-ftp

ASK A QUESTION FOR A FUTURE PODCAST

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete