Beste Chris Arnold Travel podcaster (2024)

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Bike Travel Tips and Tricks with Kerry Werner (#221) 33:38

2d ago33:38

33:38

OVERVIEW: Kerry Werner has been packing, unpacking, and traveling with bicycles for nearly two decades, and now he advises people on traveling with bicycles for BikeFlights. He talks with Coach Adam Pulford about how to pack a bike, whether to ship or fly with your bike, recommended bike cases and boxes (and cases he doesn't recommend), and much mo…

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Gotcha! Feat. Grogan & Rose Kelso 28:19

5d ago28:19

28:19

How far would you go for family? Our first guest, Grogan, talks about their herculean quest to avenge their grandfather's honor. Involving closets full of bugs, 20th century erotica, and all the cow facts you can handle! Then, if Rose Kelso sh*ts in prospect park, does she make a sound? Our next guest Rose Kelso undertakes an equally herculean task…

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How Much Zone 2 Is Too Much Or No Longer Productive? (#220) 23:41

10d ago23:41

23:41

OVERVIEW Overview: Zone 2 training is all the rage, but there's a point at which more Zone 2 or exclusively training at low intensity is no longer productive. Time-Crunched Cyclists reach this point sooner than time-rich athletes because you don't have the training volume to continue creating a training stimulus. Coach Adam Pulford shares his solut…

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Gotcha! Feat. Tatiana Frank & Shosh Brodman 20:38

7d ago20:38

20:38

Babe, KICK HER ASS! Our first guest, Tatiana Frank, talks about her law & order Russian father teaching her a lesson after taking his car for an unexpected joyride and how a guy she pissed off sicced his girlfriend on him like a henchman. Then, picture this, you're on a cruise lapping up some rays and feeling the ocean breeze, you think "Boy a nice…

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Instructions for Boosting Cycling Performance with Sodium Bicarbonate (#219) 37:34

17d ago37:34

37:34

OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD is back to discuss exactly how sodium bicarbonate can improve cycling performance, how much to consume, when to take it, and what workouts or races it works best for. Coach Adam Pulford and Kristen also discuss new research showing that using sodium bicarbonate during an 8-week training progra…

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All About All Hallows' Eve 18:53

12d ago18:53

18:53

Turn those Jack O'Lantern frowns upside down, because Cole & Jane are back for an ALL NEW Halloween adventure! When a small town is terrorized by escaped serial killer William Murray, Cole & Jane take it upon themselves to look after the town's troubled teens, free of charge! Ok, so maybe they don't actually do it "free of charge", maybe they do it…

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Gotcha! Feat. Riylan Mills & Maggie Olmsted 21:00

14d ago21:00

21:00

Love is in the air, and so are crimes! Our first guest Riylan Mills describes her epic crusade of karmic justice against Bushwick boys (taking little souvenirs from their rooms). Then, fellas, is it a crime to be confused? Maggie Olmsted tells a cautionary tale about how simply being thirsty at the beach led to a string of nutcrackers, firecrackers…

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16-Week Cycling Training Program for Sustained and Punchy Power (#218) 21:37

24d ago21:37

21:37

OVERVIEW Overview: Let's say you have cycling event coming up that requires both steady, sustained power and short, punchy accelerations or climbs? How do you train to optimize both? Coach Adam Pulford describes the structure of a 16-week training plan he would use for this scenario. TOPICS COVERED Demands of training for long efforts vs. short eff…

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Gotcha! Feat. Sam Naismith & Meredith Dietz 15:43

26d ago15:43

15:43

Check your back for kick-me sign's and get ready to be stuffed in your locker because on this week's episode we have bad boy of comedy, Sam Naismith! Sam tells us about a high school prank that made him truly understand the meaning of "digital footprint" and almost ended his burgeoning comedy career before it even started. Our second guest, (and so…

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Caroline Mani on Triumphs, Tragedies, and Lessons from a Life in Cycling (#217) 44:19

1M ago44:19

44:19

Cycling champion Caroline Manning joins us for an inspiring conversation about her journey from teenage cyclocross star to an incredible professional career marked by five French National Championships and a silver medal at World Championships. Caroline opens up about the personal battles she faced during her peak years, including the trials of an …

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Gotcha! Feat. Tessa Belle & Bridget Foley 18:32

1M ago18:32

18:32

The Ivy's may be the United State's top universities...but they're also Tessa Belle's bitch. Cole and Jane interview Tessa about the booming business of being a for-hire college admission essay author and the seedy underbelly of higher education. Meanwhile, our second guest Bridget Foley takes us on a journey through another seedy underbelly...your…

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Fueling Tips for Busy Cyclists from Sports Dietitian Kristen Arnold (#216) 47:16

1M ago47:16

47:16

OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD works with busy amateur and elite athletes who sometimes struggle to optimally fuel for performance and recovery. In this episode, Kristen and Coach Adam Pulford break down practical, easy, quick, and effective tips and tricks you can use to fuel and perform at your best. Key topics in this ep…

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Gotcha! Feat. Jess Elgene & Monique Moses 11:40

1M ago11:40

11:40

From harassing teens in the Texas heat to causing crimes in the Canadian cold, this one has it all! Our first guest, Jess Elgene, talks about being a good girl turned evil due to the corrupting influence of driving a used cop car; while our second guest Monique Moses discusses the irresistible urge of free Archie comics (Oh, and also the intricacie…

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Should Athletes Use Heat Acclimatization Strategies Year Round? (EP215) 31:38

2M ago31:38

31:38

OVERVIEW: In the second of two podcast episodes, Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center, about specific heat acclimatization protocols athletes can use without complicated equipment. They also discuss whether heat acclimatization protocols can or should be used year…

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Gotcha! Feat. Lukas Arnold & Chet Siegel 17:05

2M ago17:05

17:05

CURSE YOU TOOTSIE POP OWL!!! Our first guest is Lukas Arnold; your fears made flesh!! Join us as Lukas shares how a childhood crime led to obsession and bewilderment that haunts him to this very day. Then, our next guest, Chet Siegel, shares how her love of snacking led to an ill-advised childhood joyride, but still she persists as a snacky lil' b*…

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Unlocking Peak Performance: Heat Training Science with Lindsay Golich (EP #214) 35:08

2M ago35:08

35:08

Can heat training be the secret weapon in unlocking peak athletic performance? Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center. Lindsay reveals the preparations undertaken by Team USA for the Paris Olympics, detailing how they managed heat stress in extreme conditions. From …

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Gotcha! Feat. Steve Jeanty & Carson Olshansky 21:04

2M ago21:04

21:04

Move over Danny Ocean! Today's episode features Steve Jeanty describing the heist of a lifetime...that happened when he was only in middle school! Join us for a tale we like to call..."Yu-Gi-Ohcean's 11"! Our second guest Carson Olshansky talks about using their superpower of time-thievery to strike back at capitalism in an epic worthy of the MCU (…

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Episode 213: The Time-Crunched Cyclist's Guide to Cyclocross, with Chris Merriam 51:22

2M ago51:22

51:22

OVERVIEW Overview: 'Cross is coming! Coach Adam Pulford talks with Chris Merriam, Team Manager of CXD Trek Bikes, about all things cyclocross, from mistakes 'crossers make to equipment recommendations, key workouts, and race day strategies. TOPICS COVERED Common pre-season training mistakes Skill and technique mistakes in training What to look for …

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Gotcha! Feat. Megan Bitchell & Mary McDonnell 17:26

2M ago17:26

17:26

How do Cole and Jane prepare for a whole new season of wild and wacky adventures? By interviewing NYC and LA's hottest comics about the biggest crimes they've ever committed, of course! By popular demand, extended audio versions of our popular social media series "Gotcha!" will now be released every Monday! Starting with a totally unreleased interv…

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Gotcha! Feat. Yoni Lotan 29:07

2M ago29:07

29:07

How do Cole and Jane prepare for a whole new season of wild and wacky adventures? By interviewing NYC and LA's hottest comics about the biggest crimes they've ever committed, of course! By popular demand, extended audio versions of our popular social media series "Gotcha!" will now be released every Monday! Starting with a totally unreleased interv…

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Episode 212 - Which is Best: SweetSpot vs. Polarized Training for Cyclists? 26:39

2M ago26:39

26:39

OVERVIEW Overview: The sports science debate between training methodologies seems to pit Polarized training (e.g., hard days hard, easy days easy) against Tempo/Sweetspot training (e.g., high aerobic training, often derided as "the middle ground"). For real athletes, all intensities matter and how you use them depends on your available time and you…

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Episode 211: Optimizing Recovery After Big Goal Events 27:34

2M ago27:34

27:34

OVERVIEW Overview: Big goal events take a lot of you, both physically and mentally. A couple days off won't cut it. Here's how to structure an effective post-goal event recovery. TOPICS COVERED How to start post-event recovery Week 2 of post-event recovery Week 3 of post-event recovery How you know you're ready again Question 2: Key Metrics to Trac…

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Episode 210: How and when to intensify cycling training to gain speed and power 15:34

3M ago15:34

15:34

OVERVIEW Overview: After a long period of developing base aerobic fitness, how and when should Time-Crunched Cyclists add intensity for greater speed and power? TOPICS COVERED Intro Intensifying training to add speed and power Key workouts for aerobic glycolysis Progression of workouts for improving aerobic glycolysis ASK A QUESTION FOR A FUTURE PO…

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Episode 209: Super Time-Crunched - Cycling Training in 4 Hours Per Week 17:06

3M ago17:06

17:06

OVERVIEW Time-Crunched Cyclist programs are typically 6-8 hours of training per week, but a listener asks. "What if I have only 4 hours per week?" TOPICS COVERED Quick Answers to Listener Questions Benefits of short sessions of Zone 2 training Block training for Super Time-Crunched Cyclists Threshold workout example Training plans with 2-3 workouts…

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Episode 208: How Carbohydrate Fueling Affects Durability in Long Workouts and Races, with Dr. Gabriele Gallo, PhD 34:25

3M ago34:25

34:25

IN THIS EPISODE Carbohydrates and durability What are Critical Power and W Prime Research review: Critical Power at rested vs. fatigued state with CHO Fueling for increased durability Fueling by percentage of hourly expenditure Nutrition timing and periodization LINKS https://knowledgeiswatt.substack.com/ https://www.instagram.com/knowledgeiswatt/ …

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Episode 207: Bullet Proof Your Fatigue Resistance with Dr. Gabriele Gallo, PhD 30:34

3M ago30:34

30:34

IN THIS EPISODE Durability and Fatigue Resistance Testing Protocols Does everyone benefit from durability training? Independence of VO2 and durability Training development for shorter distance athlete Durability for long gravel, road, and MTB racers Emerging research on training strategies LINKS https://knowledgeiswatt.substack.com/ https://www.ins…

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Episode 206: Science of Peak Fat Oxidation and FatMax with Dr. Gabriele Gallo, PhD 33:28

4M ago33:28

33:28

IN THIS EPISODE Peak Fat Oxidation and FatMax Fax oxidation effect on fatigue resistance Effects of sex and fitness on peak fat oxidation Training with low and high carbohydrate availability Optimizing fat oxidation for Time-Crunched Cyclists Zone 2 training benefits beyond fat oxidation LINKS https://knowledgeiswatt.substack.com/ https://www.insta…

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Episode 205: Joe Friel on Science-Based Training for Older Athletes - Part 2 41:11

4M ago41:11

41:11

In Part 2 of our conversation with legendary coach Joe Friel, Adam and Joe discuss four key topics around training for older athletes: Consistency, Intensity, Motivation, and Habits. IN THIS EPISODE 4 Takeaways for Older Athletes The Value of Consistency The only 3 things an athlete can focus on Intensity - balancing hard days and easy days "Recove…

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Episode 204: Joe Friel on Science-Based Training for Older Athletes - Part 1 31:04

4M ago31:04

31:04

Unlock the secrets to maintaining peak performance at any age with our special guest, Joe Friel, the mastermind behind "The Cyclist's Training Bible" and "Fast After 50." Joe delves into the crucial role of anabolic hormones and their impact on athletic performance. Discover how a long-term dedication to training can help maintain higher hormone le…

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The Science Behind Sodium and Electrolytes in Exercise Hydration 53:46

4M ago53:46

53:46

IN THIS EPISODE Role of electrolytes in the body Do we need sodium in sports drinks for performance? Why is sodium in sports drinks? Do we need sodium in sports drinks for 1-3 hour events, or only longer events? The role of electrolytes in cramping Sodium testing Pre-exercise sodium intake Sodium loading for fluid retention before specific events S…

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Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin 47:46

5M ago47:46

47:46

Join Coach Adam Pulford and Dr. Alan McCubbin, a sports dietitian from Monash University, to unpack the complexities of hydration, particularly for those balancing tight schedules. We discuss the essential strategies for pre-exercise hydration, managing fluid loss during workouts, and effective rehydration post-exercise. We also tackle the debate o…

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The Science of Training Your Durability and Fatigue Resistance 36:17

5M ago36:17

36:17

IN THIS EPISODE Defining Fatigue Resistance and Durability What Durability looks like in your training data Physical tests for durability and fatigue resistance Fatigue resistance training workouts When to schedule durability and fatigue resistance training LINKS - Knowledge is Watt: Fatigue Resistance and Durability - Durability not related to VO2…

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Episode 200: How to Personalize Fueling and Training with Kilojoules 24:37

5M ago24:37

24:37

IN THIS EPISODE Learn how to use kilojoules to quantify work rates and total work achieved, set fueling goals, and achieve weight loss goals. What is a kilojoule? How kJs are used in training and racing Fatigue resistance and durability Basing energy intake during rides as a percentage of hourly kJ Tracking kJ for weight management/loss goals LINKS…

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Episode 199: Is Training Twice a Day Good for Time-Crunched Cyclists? 15:55

5M ago15:55

15:55

IN THIS EPISODE Question: Is one long ride better than two shorter ones? 3 Strategies for Double Days When to use double days Are Double Days always good/better? Risks associated with Double Days Is a double day better than a single long ride? LINKS - Benefits and Risks of Two-a-Day Training for Cyclists - Two Shorter Rides or One Really Long Ride:…

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Episode 198: Potassium in Sports Drinks & Planning Recovery for Time-Crunched Cyclists 24:57

5M ago24:57

24:57

IN THIS EPISODE Question 1: Should I add potassium to my sports drink? Natriuresis from overconsumption of potassium Question 2: How can I keep my job and get enough recovery while training as a Time-Crunched Cyclist? How to recover well when you have limited time for recovery 4 Steps to scheduling sleep, rest between workouts, training intensity, …

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Episode 197: How to Leverage Zwift Racing in Your Training Plan 25:17

6M ago25:17

25:17

IN THIS EPISODE Question 1: How to incorporate Zwift racing into a Time-Crunched Cyclist's training plan? Three priorities for including Zwift races in your training plan Training schedule examples with Zwift races included Question 2: How can I incorporate a rowing ergometer into my cycling training Using variety to improve training consistency Wo…

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How to Make Homemade Sports Drink with Carbs and Electrolytes 15:55

6M ago15:55

15:55

Unlock the secrets of sports nutrition as we explore the often-confused sugars—glucose and dextrose—with insights from nutrition expert Kristen Arnold, MS, RDN, CSSD. Then we'll delve deeper into the world of maltodextrin and learn how mixing carbohydrate sources can drastically enhance your athletic performance. As a bonus, we'll provide Kristen's…

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Episode 195: What To Do About 'Intensity Creep' During Zone 2 Rides 29:41

6M ago29:41

29:41

In Episode 195, we answer a listener question about using power, heart rate, rate of perceived exertion and the talk test to gauge if you're hitting your Zone 2 or creeping out of it. CTS Coach and physiologist Renee Eastman talks with Host Adam Pulford about which metrics to prioritize during specific training rides. They also discuss aerobic deco…

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Episode 194: Shorter Cranks and Narrower Bars for Optimal Cycling Performance? 34:05

6M ago34:05

34:05

Topics Covered In This Episode: Why shorter cranks and narrower bars? Determining the right road, gravel, MTB handlebar width Recommendations for amateur and time-crunched cyclists What is crank length and why it matters Benefits of shorter cranks Should cranks on all your bikes be the same length? Bonus: How do you choose a good saddle? Guest: Ren…

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Episode 193: How to Choose The Right Cycling Workouts at the Right Times 19:14

7M ago19:14

19:14

Questions/Topics Covered In This Episode: Strategy #1: General fitness, picking from a "workout buffet" Strategy #2: Performance training, specific duration/workout goals Threshold workouts: ~30-60min of Time in Zone (TiZ), 8-60min interval durations, 2:1 work to rest ratios, 91-105% FTP, RPE: 7-8, extensive or intensive VO2 Max Workouts: 10-25min …

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Episode 192: Do Time-Crunched Cyclists Benefit From Super High Carbohydrate Intakes? 30:01

7M ago30:01

30:01

The pros are eating 120 grams of carbohydrate per hour in some races and hard training sessions. Should you consume that much? Would you perform better if you did? In Episode 192 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweat Science columnist Alex Hutchinson joins Host Adam Pulford to discuss the latest trend toward super-high carb…

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Episode 191: 5 Keys to Long Term Success in Endurance Training, with Alex Hutchinson, PhD 34:00

7M ago34:00

34:00

In Episode 191 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweatscience columnist Alex Hutchinson joins Host Adam Pulford to discuss the keys to long term success as an athlete. In particular, they draw on skills acquisition research from Mark Williams of the Institute of Human and Machine Cognition in Florida and Nicola Hodges of the …

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Episode 190: Is Your FTP Maxed Out? And Does Bike Weight Factor Into Power-to-Weight Ratio? 27:56

7M ago27:56

27:56

Questions/Topics Covered In This Episode: How much difference will it make if I train on a heavy bike and race on a light bike Why Total System Weight matters Cheapest way to lower total system weight How do I know if I've maxed out my Functional Threshold Power? Have you maxed out training volume or intensity? How to lengthen rides and use mini-ca…

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Episode 189: Is Your Training Plan Crap? Defining High-Quality Training with Alex Hutchinson, PhD 35:11

8M ago35:11

35:11

In Episode 189 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweatscience columnist Alex Hutchinson joins Host Adam Pulford to discuss the details that separate crappy training from high-quality training. Whether you're balancing your passion for cycling with a demanding schedule or aiming to refine your training routine, this conversati…

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Episode 188: Strength Training After Surgery - How to make gains without getting hurt. 18:08

8M ago18:08

18:08

Questions/Topics Covered In This Episode: 00:45 - How can I strength train my legs with less stress on my hips, post surgery? 03:20 - Isometric holds (wall sits) for leg strength 04:52 - Lunge complex for mobility and strength 09:32 - Coming back from surgery, my cardiovascular system is good, but my leg strength needs work. How do I get both back …

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Episode 187: Unlocking the Power of Anaerobic Capacity with Coach John Croom 54:08

8M ago54:08

54:08

8-Time US National Champion and CTS Coach John Croom is the anaerobic king. His power numbers and FRC (functional reserve capacity) were phenomenal at the height of his career. In this episode of "The Time-Crunched Cyclist Podcast", he reveals the techniques and workouts he uses to help athletes unlock the power of anaerobic capacity for race-winni…

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Episode 186: From Champion Cyclist to America's Cup Sailor - John Croom's Inspirational Athletic Odyssey 58:15

8M ago58:15

58:15

Episode 186 features a fascinating conversation with CTS Coach John Croom, who defied norms to make the leap from a team sport heavyweight to a professional track cyclist and now an America's Cup sailor with the American Magic team. This episode chronicles Croom's physical transformation and mental fortitude, providing a goldmine of motivation and …

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Episode 185: Time-Crunched Cyclist Q&A - How Often Should Cyclists Redo Bike Fits? 11:06

8M ago11:06

11:06

Episode 185 of "The Time-Crunched Cyclist Podcast" is a quick one, at just about 11 minutes, but it's packed with great, practical information about checking and confirming your bike fit. Questions in this episode: How often should cyclists redo bike fits? How do you translate bike fit measurements from bike to bike? ASK A QUESTION FOR A FUTURE POD…

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Episode 184: Best Workouts to Improve Pedal Stroke 47:46

9M ago47:46

47:46

Topics in This Episode: Recap of "Science of a Great Pedal Stroke" podcast (Episode 183) Why cyclists should train the full range of cadences "Normal" cadence ranges for different types of cycling How to train different cadences (low, high, high + high power) Fast Pedal workout (high cadence, low power) Muscle Tension workout (low cadence, high tor…

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Episode 183: The Science Behind a Great Pedal Stroke, with Coach Charlie Livermore 51:14

9M ago51:14

51:14

Key topics in this episode: How power is produced through the pedal stroke The muscle used for producing power on the bike Torque effectiveness and the creation of an effective pedal stroke Synchronizing the top and bottom of your pedal stroke Resources: Youtube video of this episode (includes visuals described in audio version) Articles: Everythin…

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