How Training VO2 max Also Increases FTP (and vice versa) (#291)

Struggling to fit training into your busy life? Coach Adam Pulford breaks down a simple weekly framework that helps time-crunched cyclists build real fitness — without burning out or blowing up their schedule.Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/RESOURCESTime-Crunched? Here’s the Training Week Framework That WorksHow to Build a Strong Week of Your Cycling Training Plan - Chris CarmichaelASK A QUESTION FOR A FUTURE PODCAST HEREHOSTAdam 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 platformInterested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/Find more free resources here: https://trainright.com/blog/CONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWCyclists 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 COVEREDWhy indoor cycling feels harder than outdoor ridingWhich types of cycling workouts are affected more by moving indoorsHow to narrow the gap between indoor and outdoor performanceWhen to make different indoor and outdoor power training zonesRESOURCES Indoor vs Outdoor Power ExplainedKnowledge 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? ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWShould 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 COVEREDVO2 max is influenced by all training intensitiesWhy you shouldn't train VO2 max intensity all year longHow training intensities work togetherSample Zone 5, high intensity workoutsWhy you should do Zone 5 VO2 work at every two monthsOther ways to build VO2 max off the bikeASK A QUESTION FOR A FUTURE PODCASTHOSTAdam 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWERG 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 COVEREDPros and Cons of ERG ModeInnovations in ERG Mode functionsWhy you would want to use ERG ModeSample data file from ERG Mode workoutRESOURCESCTS Article on ERG ModeIndieVelo to TPVirtual: Inside TrainingPeaks Virtual: Redefining Indoor Cycling and TrainingTrainingPeaks acquires virtual cycling platform indieVelo, aims to add ‘credible racing and realistic riding’ to its training offeringsOther ERG Mode Resources:https://www.youtube.com/watch?v=85d5wF6DNkchttps://www.highnorth.co.uk/articles/indoor-ftp-vs-outdoor-ftpASK A QUESTION FOR A FUTURE PODCASTHOSTAdam 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWIn Episode 291 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford answers a listener question about the relationship between FTP and VO2 max training, particularly how and why targeting training to improve either will typically raise both.TOPICS COVEREDThink of training intensities as a continuum, not as neat little boxesDescriptions of primary energy systemsHow FTP and VO2 max are directly relatedHow to organize training to maximize both FTP and VO2 maxASK A QUESTION FOR A FUTURE PODCASTHOSTAdam 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWAlthough this is "The Time-Crunched Cyclist Podcast", we recognize that not everyone is time-crunched. In particular, we hear from lots of older cyclists who have more time to train now that they've retired or cut back their work hours, or their children have flown the nest. So, how do we apply some of the TCC methodologies for athletes who have some more time available? Coach Adam Pulford coaches lots of athletes in this exact scenario, and he has the techniques and information you need.TOPICS COVEREDHow to deepen your long rideHow to become A Recovery Hero How to add in Strength TrainingFinding Your TribeASK A QUESTION FOR A FUTURE PODCASTHOSTAdam 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWEndurance athletes are accustomed to building Annual Training Plans for the phases of their sport-specific training, but are less familiar with building annual training plans for strength training.  If this is you, Episode 289 of "The Time-Crunched Cyclist Podcast" features Coach Adam Pulford taking you through the steps of creating and managing your annual strength training plan. He breaks it down for novices/beginners, cyclists who are familiar/experienced in the gym, and athletes who do not have access to gym facilities. He also reveals what not to do in various parts of the season. TOPICS COVEREDThree types of strength training for cyclists:Novice/BeginnerAdvanced, for Endurance Performance with GymAdvanced, Endurance Performance, Limited Gym EquipmentStrength training phases with recommended set and rep rangesRecommended strength exercise categoriesWhy cyclists shouldn't get stuck in a hypertrophy phaseWhat not to do when planning strength training as a cyclistRESOURCESPodcast Copy - TCC ATP Periodization with Strength TrainingConcurrent exercise training: do opposites distract? - PMC Community Resource Center | NASM Heavy strength training effects on physiological determinants of endurance cyclist performance: a systematic review with meta-analysisStrength training strategies to improve endurance performance | miun.se TCC Episodes on Strength Training: https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000587336891https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000509610032https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000728212907ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter:

OVERVIEWAnnual Training Plans are big-picture, long term plans that map out training phases to bring the athlete into key races, events, or time periods with peak form and freshness, which helps optimize performance. For some, these can be fun to map out, especially if you like spreadsheets and planning. Others find it boring, confusing, time-consuming. Either way, in Episode 288 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford takes you through the steps of creating and managing your annual training plan, and also reveals tricks of the trade to speed up the process and avoid common pitfalls.TOPICS COVEREDMapping out your annual training planUnderstanding periodization in trainingUtilizing TrainingPeaks for planningCommon pitfalls in annual training plansRESOURCESPodcast Copy - TCC ATP Periodization PlanThe Comprehensive Guide to Creating an Annual Training Plan | TrainingPeaksAnnual Training Plan Methodologies – TrainingPeaks Help CenterPast Episode Explanations:Episode #46 = Periodization, Training Modalties & Planning https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000514294530  Episode #212 - SweetSpot vs Polarized Training (and other Modalities) Explained: https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000668322894ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWThe Holidays are just about over and the New Year is about to begin. If you had a ton of fun over the Holidays and you're feeling a bit soft around the middle and bit slower than you'd like, Coach Adam Pulford has some good news! You're fitness didn't disappear and those couple of extra pounds will likely melt away pretty quickly once you get back to normal training. If you've been piling on the miles over the past few weeks, he has some advice for how to start your year, too! All that, and a preview of what to expect in 2026 from CTS!TOPICS COVEREDHighlights of the 2025 Time-Crunched Cyclist PodcastsThe truth about detraining and weight gain over the holidaysWhat to do in the New Year if you just completed a big year-end training blockWhat's changing with The Time-Crunched Cyclist Podcast for 2026!RESOURCESTrainright Membership:https://trainright.com/membership/Coaching Consults:https://trainright.com/coaching-consultation/#Detraining Episode:https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000632564156Detraining Articles:https://www.cyclingweekly.com/fitness/the-science-of-detraining-and-retrainingMental Health Episode(s):https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000555032338https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000555032338About CTS:https://trainright.com/about/ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam 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 platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete