Pro trick : you can watch series at flixzone. Me and my gf have been using it for watching a lot of movies these days.

@Zaiden Demetrius yea, I've been using flixzone for years myself :)

Yeah, she's a boss.

Agreed. Great addition to the show. Her interjections are very well presented and easily digested.

Agreed! Make her a permanent fixture or regular guest!

I need to add: I think it’s amazing how TrainerRoad has changed me as a rider. Today I’m in a very tough block of training and a sweet spot workout is actually the most gentle workout I have all week and I’m looking forward to it!

You'd be surprised, I watch TV for anything other than very challenging VO2 max intervals

Thanks for the love, Diana! So stoked you're with us!

That depends on goals and time of year. If you check out our training plans you'll see that we do more of it in the base phase then change it up depending on what type of racer you are. IE century riders do more sweet spot compared to a crit rider as they get closer to their goal event(s).

Die or diet?

We're in a movement to fight under-fueling! ;)

Good point, CX races have very different demands than other types of racing!

We're so glad to hear that our videos have made a difference for you!

Happy to hear it Alan! The podcast is a great resource for our athletes, so glad its helped you in your training and recovery. Cheers!

Please don't bring him over here. Dude is toxic.

Yeah, let’s keep this clean and relevant

Glad we were able to help, we're stoked about how great you're about to feel on the bike!

Same here!

Eat them carbs. Try eating low-fat high carb throughout the day and see how that works. Try to get the carbs from whole food sources or whole grains (don't get them all from coke :-D). Have a cup of coffee before the ride, get some pump up music going, put on some GoPro bike race footage on youtube and go for it!

Unless you are a pro or have too much time, forget about polarized training.

Hey, Brandon! If you're a cat3 and racing, you should definitely use Plan Builder to create a plan that best suits your discipline, and the timeline to prepare for racing (covid climate pending, lol). Focus on doing the work and getting faster in the best way that suits your discipline, nourish yourself and fuel your workouts, and the weight loss will just happen! Plan Builder is great for that reason. :)

@@TrainerRoad Thank you for the response! I’ve done the Sweet Spot 1,2 High Volume and the 8 week short interval build. Coach Chad caught my ear when he said that if he wanted to lose weight, he might spend a lot of time in zone 2 where the fat:carb burned ratio is higher than sweet spot. If there’s any legitimacy to that, I think traditional base may be the way to go!

Haha always a good suggestion!

As long as your trainer is calibrated, ERG mode should not change the RPE of your efforts.

Hey there John! We get hundreds of questions sent to us every week that we go through and although we would love to answer every one, we aren't able to do that in our 2 hour recording period. We aren't purposely skipping over your questions by any means. That said, if your question isn't answered on the podcast, an excellent resource for getting your training questions answered is our Forum. You can find this here: forum.trainerroad.com/ We have Nate, Chad, and Jonathan on there along with a couple community managers and myself to answer questions. On top of that, there are hundreds of incredibly knowledgeable people on that forum with a huge range of experiences that provide incredible insight on each others training questions. :) - Ian

Have you tried posting it in forum.trainerroad.com? TR employees and/or podcast guys and/or forum regulars might be able to help. The best questions are ones that have applications to a larger audience.

@@natepearson5317 That's probably my issue. My latest question was regarding the use of the KICKR Climb during tough intervals, and how it gives some feeling of relief even though my wattage stays the same. Would have loved to hear your input as to why that is happening and what's going on.

@@johntrussell6373 Are you saying that riding at an incline makes the intervals feel easier? That probably has to do with hip angle and motivation? I'm not really sure. Do you do most of your training on hills?

@@natepearson5317 Yes, that is what I'm saying. It's interesting how even though I feel like I need to take a break between hard intervals, I can just raise the CLIMB and keep doing the same wattage but get relief. I thought this would make for interesting podcast discussion and would love to hear coach Chad's insight.

Don’t quote me, but I believe 50-60g carbs is recommended for hard exercise.

You can go up to around 90-100g an hour if you do a 2:1 mix of glucose to fructose. That's a LOT though. You could do sports drinks and chews. There's also regular food like bananas, toast with honey, stuff like that. Just try to minimize fiber, protein or fat intake. That will slow the absorption of the carbs. For fueling before, I like a carb-centric meal around 3 hours before my workout. So a big bean and rice burrito with veggies in it on a whole wheat tortilla (Qdoba has this in the states) if I'm working out in the afternoon. For mid-morning, I'll do bowls of oatmeal where I'll aim for 100 grams of carbs from oats. If I'm working out first thing in the morning I like Ezekiel Rasin Bread toasted with honey on it. I'll do one slice for every 30 minutes I'm working out. So a two-hour workout will be four slices. I do this right before I get on the bike and still do gels/sports drink while I ride and I find it makes the early morning workouts a lot easier. I do have an iron stomach though so your mileage may vary. Like all things in nutrition, it's important to experiment to find out what works for you. The key is to just pay close attention to how you feel with which kind of fuel. Lots of people don't make the connection and attribute other things to poor or great performance.

Thx Nate do you ever use Maple for your training

@@conradlong326 Like maple syrup? I've tried it, it was fine. The package I used got my fingers all sticky so I haven't used it since.

MAYBE BOTH ;)

Hey Mark! This article does a good job of addressing this question: www.trainerroad.com/blog/how-to-build-a-pacing-plan-for-long-events/ Cheers!

@@TrainerRoad Great thanks ! :))

Sweetspot is the power zone that lies between 88 and 94% of your FTP (Functional Threshold Power)

@@TrainerRoad FTP is sustainable power for one hour, yes?

In theory, yes. You should be able to sustain your FTP for around an hour. So, sweet spot would be just below that.

Sweet Spot is the zone that lies between 88% and 94% FTP. These intervals aim to further muscular endurance and enhance aerobic capabilities. Additional related benefits include improved sugar storage in the muscles, better utilization of fat for fuel, a higher capacity for more intense workouts later on and increased power output at moderate, predominantly aerobic intensities

TrainerRoad is that good to start at the beggining with this and complete the base phase list and after that going to build phase and above ??

Sweet Spot is a power zone between 88 and 94% of your FTP.

While we don't have an exact number for this, we do have this Blog article will be a good resource for you :) blog.trainerroad.com/how-to-reach-optimal-body-composition/ There is a whole section on carbohydrate intake.