OVERVIEW
VO2 max or maximum aerobic capacity is your performance ceiling, but it is trainable and you can not only increase your VO2 max, but also the power you can produce at VO2 max, how long you can sustain that power, and the amount of work you can accomplish between lactate threshold and VO2 max. In Episode #285 of "The Time-Crunched Cyclist Podcast", coaches Adam Pulford and Basecamp's Tim Cusick discuss how VO2 max training works, the workout specifics necessary to increase VO2 max, and how to turn training into speed for real-world performance.

Topics Covered In This Episode:

• How VO2 max responds to training
• The relationship between lactate threshold, FTP, and VO2 max
• What to expect after 1-2 weeks of VO2 max training
• What to expect after 2-4 weeks and 4-8 weeks of VO2 max training
• How to know when you've done enough VO2 max training
• VO2 max workout structure: interval duration, total time-in-zone, frequency

Resources

• Tim at Basecamp: https://www.joinbasecamp.com/tim-cusick
• Tim on IG https://www.instagram.com/tim.cusick_coach/
• Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/

Guest Bio:

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch. As a data analytics leader, Tim is an acknowledged expert in the field for endurance athletes. He is the TrainingPeaks WKO product leader,
codeveloper of WKO5, and Instructor: Advanced Training with Data. As an educator, Tim has presented at USA Cycling summits, TrainingPeaks Endurance Summits, TrainingPeaks University, and more. Tim is also the founder of BaseCamp, which is driven by Tim’s philosophy of bringing together the science of data and the art of coaching. His values-based approach focusing on shared vision and team building allows for the construction of dynamic and purposeful organization development.

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.

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OVERVIEW
Following their episode on aerobic training, CTS Coach Adam Pulford and Tim Cusick (Head Coach at Basecamp and TrainingPeaks WKO Product Leader) dig into Functional Threshold Power (FTP) training in Episode #284 of "The Time-Crunched Cyclist Podcast". This is one of the clearest, accessible, and practical explanations of FTP training you'll ever hear. They talk about what's happening in your body, how long each phase of FTP training should take, what interval durations/frequencies/intensities to use, and what adaptations to expect if you're a relative beginner cyclist or a very experienced athlete.

Topics Covered In This Episode:

• You are not your FTP!
• What's happening in the first 2-4 weeks of FTP Training?
• What you'll feel after 2-4 weeks of FTP Training
• What's happening 4-8 weeks into FTP Training?
• Diminishing returns after 10-12 weeks of FTP Training
• Training intensity ranges for FTP workouts
• Recommended durations for FTP intervals
• Frequency of FTP Workouts per week

Resources

• Tim at Basecamp: https://www.joinbasecamp.com/tim-cusick
• Tim on IG https://www.instagram.com/tim.cusick_coach/
• Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/

Guest Bio:

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch. As a data analytics leader, Tim is an acknowledged expert in the field for endurance athletes. He is the TrainingPeaks WKO product leader,
codeveloper of WKO5, and Instructor: Advanced Training with Data. As an educator, Tim has presented at USA Cycling summits, TrainingPeaks Endurance Summits, TrainingPeaks University, and more. Tim is also the founder of BaseCamp, which is driven by Tim’s philosophy of bringing together the science of data and the art of coaching. His values-based approach focusing on shared vision and team building allows for the construction of dynamic and purposeful organization development.

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

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW
"How long is this going to take?!" Everyone wants to know how long it takes for the training you do today to result in performance improvements you can see and feel on the road or trail. To find out, we called upon Tim Cusick, an elite coach and one of the data gurus behind TrainingPeaks WKO product. Together, Coach Adam Pulford and Tim explain how training stress leads to physiological strain, which causes fatigue and then adaptation. In this episode they look specifically at how quickly aerobic training results in measurable improvements in VO2 max, along with improvements in neuromuscular and metabolic processes.

Topics Covered In This Episode:

• Stress vs. Strain
• Two responses to training
• Neural vs metabolic vs cardiovascular adaptations to training
• Time to adaptation for aerobic system
• How VO2 max increases from Zone 2 training
• Why Time-Crunched Cyclists need some intensity during base training
• Cadence workouts during base training

Resources

• Tim at Basecamp: https://www.joinbasecamp.com/tim-cusick
• Tim on IG https://www.instagram.com/tim.cusick_coach/
• Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/

Guest Bio:

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch. As a data analytics leader, Tim is an acknowledged expert in the field for endurance athletes. He is the TrainingPeaks WKO product leader,
codeveloper of WKO5, and Instructor: Advanced Training with Data. As an educator, Tim has presented at USA Cycling summits, TrainingPeaks Endurance Summits, TrainingPeaks University, and more. Tim is also the founder of BaseCamp, which is driven by Tim’s philosophy of bringing together the science of data and the art of coaching. His values-based approach focusing on shared vision and team building allows for the construction of dynamic and purposeful organization development.

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

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW
We all know recovery takes time, but how much time and what is going on internally while "recovery" is happening? How do factors like the duration and intensity of a workout affect the recovery process? What about nutrition and hydration during and after training, and finally, what about those fancy recovery tools and gadgets? Coach Adam Pulford breaks down the science of recovery, what's going on in your body that constitutes "recovery", and how long it's going to take based on your fitness level, the specifics of your workout, and more.

TOPICS COVERED

• Acute vs. Long-Term Recovery
• Timeline for post-workout recovery (Zero to 72 hours)
• Effects of intensity, duration, and frequency on recovery timeline
• Role of nutrition in recovery
• Hydration requirements during recovery
• Protein for acute recovery
• Keys to long-term recovery (weeks and months)

RESOURCES

• Science of Recovery & Timelines:
  • Nutrition and acute recovery
• Role of Carbohydrates in Recovery Timelines:
  • Carbohydrates for training and competition - PubMed
• Two-a-Day Training:
  • Benefits and Risks of Two-a-Day Training for Cyclists - CTS
• DOMs:
  • Delayed onset muscle soreness : treatment strategies and performance factors - PubMed

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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

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW
Nathan Cusack is an emerging talent in road racing, having won his first European race in 2025, racing for Team USA at Tour de l'Avenir, and ending the season by signing on with EF Education-Aevolo. Nathan has been a CTS Athlete coached by Adam Pulford for four years, and as he makes his transition to the U23 Elite ranks and a top international development team, it's time to take a look at what it takes to go from Junior to Pro in cycling.

In Episode 281, Coach Adam Pulford and Nathan reveal the power numbers required to reach the podium in international U23 races, the progression of annual training hours required to go pro, and how the young rider learned the race craft necessary to win against the best in the world.

Topics Covered In This Episode:

• Nathan's start in road racing
• Progression of annual training hours from Junior to Pro
• Power outputs indicative of an emerging talent in road cycling
• What wins races: race craft vs. power output?
• How to learn race craft in the United States
• Joining EF Education-Aevolo

Resources

• Nathan Cusack on IG: https://www.instagram.com/nathancusack_/
• EF Education/Aevolo Announcement: https://www.efeducationaevolo.com/racing/new-rider-alert-nathan-cusack-steps-up-with-ef-education-aevolo/

Guest Bio:

Raised in the Washington D.C. area and progressing from cyclocross to road cycling as a teenager, Nathan Cusack rode for DC Velo as a junior and Kelly Benefits Cycling Team as a U23. The 20-year-old had a breakthrough season in 2025, securing his first European road racing victory in Spain, making his debut in the prestigious U23 race, Tour de l'Avenir, and ending the year with a well-deserved 2026 contract with EF Education-Aevolo.

Currently in his third year of studying at the University of Vermont, where he is pursuing a four-year degree in data science, he joins the EF Education-Aevolo team as a rider of genuine potential and a swift finisher.

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

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OVERVIEW
Cyclists rely on their sense of hearing more than you might imagine, to hear traffic coming, to communicate with fellow riders during group rides and races, to listen for gear shifts and labored breathing from competitors, and even to discern wind direction. Dmitry Rossoshansky doesn't hear any of that, nor does he hear your pleas for mercy when he's crushing it at the front!

In Episode #280 of "The Time-Crunched Cyclist Podcast", Dima and CTS Coach Adam Pulford, with the assistance of sign language interpreters Maureen Plonk and Courtney Szymanski, discuss navigating group rides and races as a deaf athlete and a teammate to hearing athletes, along with how he is training for the 2025 Deaflympics in Japan as a Time-Crunched Cyclist with a full-time job, a spouse, and a young daughter.

Note: The female voice you hear is Courtney interpreting as Dmitry communicates via sign language.

Topics Covered In This Episode:

• About the Deaflympics
• Navigating races and group rides without sound
• Training tools for hearing impaired athletes

Resources

• Donations to Deaflympic Cycling Team:
• Deaf Cycling Team IG:
• Deaflympics:
  • Cycling Schedule
• Dima's Instagram
• Paralympic Podcast with Jim Lehman

Guest Bio:

Dmitry Rossoshansky's journey as a cyclist began in 2018, inspired by a close friend and fueled by his passion for endurance sports. Cycling challenges his physical and mental limits, pushing him toward growth. Every race, every training session is a testament to the dedication he's poured into the sport. He is based in Hyattsville, MD. and currently races for the DC Velo Limited team, based in DC/MD/VA.

Notable Achievements:

• Participated in the Deaflympics 2022 in Caxias Do Sul, Brazil
• Participated in the World Championships 2024 in Swietokrzyskie, Poland
• 1st Place - MABRA Road Race Championship, Poolesville 2024

Dima aims to inspire others in the deaf community and show that no barrier is too great to overcome.

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

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW
Creatine is one of the most researched supplements available, it's safe to consume, and it has been receiving renewed interest in endurance cycling. Although it's not incredibly useful for improving low-intensity aerobic performance, it can be beneficial for high-intensity efforts in training and competition, may have cognitive benefits and some recovery benefits. In "Time-Crunched Cyclist Podcast" style, Coach Adam Pulford provides the need-to-know information about creatine for endurance cyclists in this 18-minute episode.

TOPICS COVERED

• What creatine is and what it does in the body
• How much creatine athletes need and when to supplement
• What types of activity are enhanced by high levels of creatine in the muscles
• Creatine's influence on the brain: cognition and concussion recovery
• Drawbacks to creatine supplementation
• Creatine for vegan and vegetarian athletes

RESOURCES

• Examine: Creatine Summary https://examine.com/supplements/creatine/
• Asker Jeukendrup: Does creatine help or hinder endurance performance?
• Creatine does not improve aerobic performance: Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis - PubMed
• Creatine may improve anaerobic capacity & dosing suggestions: Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations - PMC
• Creatine benefiting vegans and vegetarians: Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations-A Narrative Review - PubMed

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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

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Website: trainright.com
Instagram: @cts_trainright
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In 2025, Christopher Blevins won 9 UCI World Cup races and was the first American Male to earn the UCI Men’s World Cup Overall Championship in 34 years. He raced for Team USA at the 2020 (held in 2021) and 2024 Olympic Games and won the inaugural UCI Short Track MTB World Championship in 2021. Before any of those accomplishments, in the summer of 2021, Blevins was an early guest on this podcast. We're revisiting that conversation in Episode 278 of "The Time-Crunched Cyclist Podcast" to showcase the wisdom, work ethic, and authenticity he exhibited as a young athlete on the precipice of becoming one of the best athletes in the world.

Episode Highlights:

• How BMX training translated to racing MTB and on the road
• The influence of Durango Devo and mentors at Hagens Berman Axeon
• Making the transition from Junior to U23 to Pro
• Starting to work with Coach Jim Miller in 2019
• Seeking balance off the bike with poetry and music

Guest Bio – Christopher Blevins:

With a background in BMX, Cyclocross, and Road Racing, Christopher Blevins developed into a MTB World Champion, World Cup Champion, and 2-time Olympian. In 2021, he made history by winning the inaugural XCC World Championship. Riding for Specialized Factory Racing, Blevins is known for his technical brilliance, tactical intelligence, and clutch sprint finishes. In 2025, he won 9 UCI World Cup races and was the first American Male to earn the UCI Men’s World Cup Overall Championship in 34 years. Off the bike, he’s a poet, advocate, and inspiration to many, using his platform to grow the sport and empower the next generation of cyclists.

Read More About Christopher Blevins:

Website: https://usacycling.org/athlete/christopher-blevins

Instagram: https://www.instagram.com/christopherblevs

Spotify: https://open.spotify.com/artist/19o8lsgMX0NLiGHPfbgOud

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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

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete