Recovery isn’t just about what happens right after training, it’s about all the little things between sessions that add up. In this episode, CTS Coach Adam Pulford breaks down the habits that quietly interfere with adaptation and leave athletes carrying more fatigue than they realize.

We cover sleep, fueling, easy day intensity, stress management, post-workout recovery, and why the basics matter far more than expensive recovery gadgets or trends.

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.

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/

Interested 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/

Resources:

• Recovery Podcast with Christie Aschwandan: https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000722793917
• The Power of Habit by Charles Duhigg: https://charlesduhigg.com/the-power-of-habit/
• Loving What Is by Byron Katie: https://thework.com/loving-what-is-revised-edition/
• Atomic Habits by James Clear: https://jamesclear.com/atomic-habits
• Sport Psychologist: Dr Justin Ross: https://trainright.com/mental-health-skills-sports-performance-justin-ross/
• https://www.drjustinross.com/
• Recovery Window & Nutrient Timing: https://pmc.ncbi.nlm.nih.gov/articles/PMC3577439/
• https://www.mysportscience.com/post/2015/06/30/nutrition-and-acute-recovery
• Infrared Sauna; Marginal Gains: https://pmc.ncbi.nlm.nih.gov/articles/PMC10286597/

Quality training is often reduced to intensity, but that’s only part of the picture. In this episode, CTS Coach Adam Pulford breaks down what high-quality training actually looks like and why it’s often misunderstood.

We cover the three pillars of high-quality training: the process, the result, and yes, the FUN! You’ll learn why pushing harder isn’t the answer, how to close the intention–execution gap, and how to structure rides that actually move your fitness forward.

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.

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/

Interested 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/

Resources:

• https://journals.humankinetics.com/view/journals/ijspp/18/5/article-p557.xml
• Alex Hutchinson Interview: https://trainright.com/elastic-limits-human-performance-alex-hutchinson/

Most athletes focus on how strong they are when fresh. But performance is defined by what holds up as fatigue accumulates.

In this episode, we break down durability: what it is, how to measure it through fatigue resistance, and why it’s one of the most overlooked performance variables in endurance sport.

We also cover how to train it effectively so you can maintain power, make better decisions late in races, and perform when it matters most.

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.

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/

Interested 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/

Resources:

• Trainright.com
• Durability as an independent parameter of endurance performance in cycling - PMC
• Durability as an index of endurance exercise performance: Methodological considerations - PMC
• 82. HOW TO TRAIN DURABILITY? - Knowledgeiswatt English
• Fatigue Resistance or Durability in Cycling: Tests & Training Tips — High North Performance
• Race Stronger, Longer: How to Build Fatigue Resistance
• Why Every Masters Cyclist Should Test Durability (Not Just FTP)

Training alone might feel productive, but it’s not always the most effective way to improve. In this episode, CTS Coach Adam Pulford explores the concept of social facilitation and how training with others can enhance performance, motivation, and skill development.

We also cover when group rides can backfire, how to find the right balance between solo and group training, and how to structure your week to get the most out of both.

CTS Camp Schedule: https://trainright.com/camps/

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/

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.

Interested 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/

Resources:

• Social Facilitation Theory In Psychology
• Mihály Csíkszentmihályi:
  • Book: Flow: The Psychology of Optimal Experience: Csikszentmihalyi, Mihaly: 8580001046242: Amazon.com: Books
  • Online PDF: Mihaly-Csikszentmihalyi-Flow.pdf
  • Concept: Mihály Csíkszentmihályi: The Father of Flow
  • Online Audio Book: Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi · Audiobook preview
• Brad Huff & Project Dudeman:
  • https://www.tulsatough.com/project-dudeman
  • https://www.bikereg.com/project-dudeman
  • https://tulsaflyer.org/2026/04/02/culture/post/project-dudeman-cycling-tulsa/
• Bike Clubs | Bike Rides Near Me | USA Cycling:
  • https://usacycling.sport80.com/public/widget/1

Zone 2 training has become increasingly complicated, with subzones like 2a, 2b, and even 2c being thrown around. But does any of that actually improve your training?

In this episode, we break down what Zone 2 really is, why most of this added complexity is unnecessary, and how to organize your endurance training more effectively. The goal is simple: build aerobic fitness without overthinking it. When it comes to endurance, simplicity done consistently beats complexity every time.

​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/

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.

Interested 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/

Resources:

• Trainright.com
• Cycling Power Zones Explained
• Cycling Training Zones: A Detailed Guide — High North Performance
• Trainright Guide to Heart Rate Training for Cycling - CTS
• Cycling Power Zones: Training Zones Explained - TrainerRoad Blog
• https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000700902926

Most cyclists think they need more volume or more power to improve. Coach Adam Pulford explains why that’s not always the case and how training density (doing the same work with less recovery) is one of the most effective ways to build durability, increase repeatability, and break through performance plateaus.

Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/

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.

Interested 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/

Resources:

• What Training Density Is and Why It Matters for Time-Crunched Cyclists
• Durability and repeatability of professional cyclists during a Grand Tour
• Fatigue Resistance or Durability in Cycling: Tests & Training Tips — High North Performance

If you're fueling with high carbs during training and worrying about diabetes, weight gain, or gut issues, this episode will change how you think about sugar. Coach Adam Pulford breaks down why your body handles carbohydrates completely differently during exercise than at rest, clears up one of the biggest nutrition myths in endurance sports, and gives you a simple, practical fueling framework so you can stop being afraid of carbs and start performing at your best.

Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/

RESOURCES

• Gut Training for Athletes:
  • https://pubmed.ncbi.nlm.nih.gov/28332114/
  • https://www.gssiweb.org/docs/default-source/sse-docs/jeukendrup_sse_178.pdf?sfvrsn=2
  • https://www.mysportscience.com/post/2017/03/25/training-the-gut-for-athletes
• Gut Training & Microbiome:
  • Can the gut microbiota be trained?
• Stephanie Howe:
  • Stephanie Howe - CTS Ultrarunning Coach
  • https://www.instagram.com/p/B76N6l7Bw8k/?hl=en&img_index=1
  • About – Stephanie Howe

ASK A QUESTION FOR A FUTURE PODCAST HERE

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, YouTube, or on your favorite podcast platform

Interested 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/

Most cyclists think a massive amount of Zone 2 training is the secret to a bigger aerobic engine, but it's only part of the story. Coach Adam Pulford breaks down two workouts he uses with his athletes, from ProTour riders to time-crunched amateurs, to push aerobic fitness to the next level.

Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/

RESOURCES

• Cycling’s Latest Trend: Structured Zone 2 Intervals
• Zone 2 Training to Improve Aerobic Endurance and Fat Burning - CTS

ASK A QUESTION FOR A FUTURE PODCAST HERE

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

Interested 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/