Carbs, Climbs, and Descents: Coach Adam Pulford Answers Listener Questions

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// Episode Overview:
We receive a lot of listener questions, so we're batching a few of them together into one episode. In Episode 258 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford and co-author of "The Time-Crunched Cyclist" book, Coach Jim Rutberg, rip through questions about the fear of descending, how to increase carbohydrate intake, preparing for big mountain days, and making the best of events when you're under-prepared.

// Topics Covered In This Episode:
00:00-- Intro
00:44 - Question 1: How do I get over my fear of going downhill on a bicycle?
09:38 - Question 2: I understand I should increase carbohydrate intake on the bike, but how do I do it and how much should I consume?
11:29 - Carbohydrate scaling for different types of rides and races
24:42 - Question 3: How do I prepare for a big ride (RAMROD: Ride Around Mount Rainier in One Day) of 160 miles with 10,000 feet of climbing, more than half of it in the first 50 miles?
Training by VAM (average ascent velocity) in elevation gain per hour.
Long range vs. short range training
Pacing and nutrition advice
35:10 - Question 4: How should I make the best of an event if I'm going in under-prepared?

//GUEST
Jim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men’s Health, Men’s Journal, Velonews, Inside Triathlon, and on numerous websites. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at [email protected] or @rutty_rides on Instagram.

// HOST
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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