Ask a Cycling Coach Podcast - Presented by TrainerRoad

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// TOPICS COVERED
(00:00:00) Welcome!
(00:03:59) Why Cyclists Use Altitude Training
(00:07:53) How Altitude Stimulates EPO and Red Blood Cell Production
(00:14:23) Acclimatization and Live High, Train Low
(00:22:37) How Intermittent Hypoxia Works
(00:28:11) What the Research Says About Intermittent Hypoxia
(00:32:00) How the HEPOX Tech Device Works
(00:37:46) Safety and Carbon Monoxide Rebreathing
(00:42:31) The HEPOX Protocol and Jonathan’s Experience
(00:54:56) SpO2, Performance Testing, and Athlete Results
(01:04:06) When to Use Intermittent Hypoxia
(01:11:02) Preparing for an Altitude Goal Event

Altitude training can improve endurance performance, but how does it actually work, and what is the best way to prepare for racing at elevation? Coach Jonathan Lee and David Greif, founder of HEPOX Tech, break down acclimatization, EPO, red blood cell production, intermittent hypoxia, altitude tents, and practical protocols for cyclists preparing for events like the Leadville Trail 100.

// RESOURCES MENTIONED
- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠
- Follow Hepox on Instagram: https://www.instagram.com/hepoxtech 
- Altitude Training Video: https://youtu.be/k3IIJqNxNMo?si=wfBeNmyL-KKLh-XQ   
- Wojan F, Stray-Gundersen S, Nagel MJ, Lalande S. “Short exposure to intermittent hypoxia increases erythropoietin levels in healthy individuals.” Journal of Applied Physiology. 2021;130(6):1955–1960. https://doi.org/10.1152/japplphysiol.00941.2020 
- Levine BD, Stray-Gundersen J. “‘Living high–training low’: effect of moderate-altitude acclimatization with low-altitude training on performance.” Journal of Applied Physiology. 1997;83(1):102–112. https://doi.org/10.1152/jappl.1997.83.1.102 
- Chapman RF, Stray-Gundersen J, Levine BD. “Individual variation in response to altitude training.” Journal of Applied Physiology. 1998;85(4):1448–1456. https://pubmed.ncbi.nlm.nih.gov/9760340/ 
- Wilber RL, Stray-Gundersen J, Levine BD. “Effect of hypoxic ‘dose’ on physiological responses and sea-level performance.” Medicine & Science in Sports & Exercise. 2007;39(9):1590–1599. https://pubmed.ncbi.nlm.nih.gov/17805093/ 
- Boulares A, Dupuy O, Bragazzi NL, Pichon A, et al. “Effects of Intermittent Hypoxia Protocols on Physical Performance in Trained and Untrained Individuals: An Umbrella Review of Systematic Reviews and Meta-Analyses.” Sports Medicine – Open. 2025;11:145. https://doi.org/10.1186/s40798-025-00933-7 
- Gore CJ, Sharpe K, Garvican-Lewis LA, et al. “Altitude training and haemoglobin mass from the optimised carbon monoxide rebreathing method determined by a meta-analysis.” British Journal of Sports Medicine. 2013;47(Suppl 1):i31–i39. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3903147/ 
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast 
- TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠
- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠
- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠
- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠
- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ 
- Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ 
- Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠
- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan

// SHARE AND RATE THE PODCAST!
iTunes: ⁠https://trainerroad.cc/apple2⁠ 
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Google Podcasts: ⁠https://trainerroad.cc/google⁠

// TOPICS COVERED
(00:00:00) Welcome!
(00:00:19) Hannah Otto on Missing the Win and Finding Gratitude
(00:10:10) Listener Question: Why Do Cyclists Race Single-Speed?
(00:14:49) Self-Handicapping and the Fear of Failure
(00:20:41) Big Goals, Expectations, and Athletic Self-Worth
(00:38:07) Growth Mindset: Turning Feedback Into Improvement
(00:43:45) The Psychology of Defending a Win
(00:55:48) Jonathan’s High Cascades 100 Race Debrief
(00:58:42) Power, Pacing, Nutrition, and Bike Setup Lessons
(01:05:51) Two Major Crashes and a Mid-Race Reset
(01:13:45) How to Adapt if the Leadville Course Changes

Coach Jonathan Lee and professional cyclist Hannah Otto explore the psychology of performance, including self-handicapping, athletic self-worth, fear of failure, and the pressure of defending a win. Jonathan also breaks down the equipment mistakes, crashes, nutrition lessons, and race-day takeaways from the High Cascades 100, plus how riders should adapt if the Leadville Trail 100 course changes.

// RESOURCES MENTIONED
- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠
- Follow Hannah on Instagram: https://www.instagram.com/thehannahotto   
- Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan 
- Follow Jonathan on Instagram: https://www.instagram.com/leejonathan_ 
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast 
- TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠
- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠
- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠
- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠
- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ 
- Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ 
- Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠
- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

- Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan

// SHARE AND RATE THE PODCAST!
iTunes: ⁠https://trainerroad.cc/apple2⁠ 
Spotify: ⁠https://trainerroad.cc/spotify2⁠
Google Podcasts: ⁠https://trainerroad.cc/google⁠

// TOPICS COVERED
(00:00:00) Welcome!
(00:00:48) How Pros Beat Negative Race Tactics
(00:08:15) Alexey’s SBT GRVL Slick-Tire Gamble
(00:13:20) Have Ultra-Wide Gravel Wheels Gone Too Far?
(00:24:44) What Young Pros Still Need to Learn
(00:29:31) Why Power Alone Doesn’t Win Gravel Races
(00:37:52) Jonathan’s Leadville Shakedown Setup
(00:42:28) Listener Question: Best Tires for Big Sugar
(00:47:59) 170,000 Cyclists: How Good Is Your Power?
(00:57:16) Base, Build, or Specialty: When Do You Improve?
(01:05:45) Why Most Cyclists Train Too Hard
(01:10:24) Why Pros Don’t Suffer Every Ride

Pro gravel racer Alexey Vermeulen joins Coach Jonathan Lee to explain why power alone does not win races, including how he handles negative tactics, identifies the right moment to attack, and adapts when a race stops following the plan. Alexey breaks down his SBT GRVL equipment gamble, from racing slick tires to 35 mm internal-width aero wheels, and shares what the next generation of gravel pros still needs to learn beyond producing huge watts. Jonathan and Alexey also answer a listener question on choosing durable tires for Big Sugar, compare the classic Coggan power chart with real data from more than 170,000 cyclists, and analyze where nearly 35,000 athletes actually improve during base, build, and specialty training. Plus: why most cyclists ride too hard, how pros use restraint to complete training blocks, and why easier workouts can produce faster, more reliable race-day performance.

// RESOURCES MENTIONED
- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠
- Follow Alexey on Instagram: https://www.instagram.com/alexeyvermeulen 
- Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan 
- Follow Jonathan on Instagram: https://www.instagram.com/leejonathan_ 
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast 
- TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠
- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠
- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠
- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠
- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ 
- Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ 
- Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠
- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

- Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan

// SHARE AND RATE THE PODCAST!
iTunes: ⁠https://trainerroad.cc/apple2⁠ 
Spotify: ⁠https://trainerroad.cc/spotify2⁠
Google Podcasts: ⁠https://trainerroad.cc/google⁠

// TOPICS COVERED
(00:00:00) Welcome!
(00:01:09) Alex Wild's Comeback From Epstein-Barr Virus
(00:03:08) The Psychology of Training With a Lower FTP
(00:20:41) What Recovery From Epstein-Barr Actually Looks Like
(00:25:48) Listener Question: Have Ultra-Wide Gravel Wheels Gone Too Far?
(00:43:05) Listener Question: Can You Train for an Ironman and Stay Punchy?
(00:58:00) Willow Fire Update: Silver Rush Canceled, Leadville in Question
(01:03:25) Alex's Leadville Goals: Podium and Sub-6
(01:12:09) Listener Question: What Happened When ChatGPT Replaced a Coach
(01:14:26) The Right Way to Train Durability
(01:26:29) What's Next: Death Ride and the Revived Tahoe 100

Pro mountain biker Alex Wild returns to share his comeback from Epstein-Barr virus, including how he handled training with a lower FTP, what recovery from chronic fatigue actually looks like for an endurance athlete, and why your last six weeks of power matter more than all-time PRs. Coach Jonathan Lee and Alex also answer listener questions on ultra-wide gravel wheels and aerodynamics, how to train for an Ironman without losing your punch, and what happened when one athlete replaced his coach with ChatGPT. Plus: the right way to train durability, the Willow Fire's impact on the Leadville 100, Alex's sub-6 hour Leadville goal and Jonathan’s sub-7 hour Leadville goal.

// RESOURCES MENTIONED
- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠
- Donate to Jonathan’s Leadville Foundation Fundraiser: https://give.ltfoundation.org/leejonathan 
- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb
- Follow Jonathan on Instagram: https://www.instagram.com/leejonathan_ 
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast 
- TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠
- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠
- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠
- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠
- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ 
- Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ 
- Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠
- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

// SHARE AND RATE THE PODCAST!
iTunes: ⁠https://trainerroad.cc/apple2⁠ 
Spotify: ⁠https://trainerroad.cc/spotify2⁠
Google Podcasts: ⁠https://trainerroad.cc/google⁠

// TOPICS COVERED
(00:00:00) Welcome!
(00:01:20) Listener Question: Can Everyone Hit 1000 Watts?
(00:04:05) How Rare Is a 1000-Watt Sprint?
(00:08:37) How Age and Weight Affect Sprint Power
(00:13:04) How to Train for a Bigger Sprint
(00:16:39) Listener Question: Is 5 W/kg Possible?
(00:21:35) What Training Volume It Takes to Reach 3, 4, and 5 W/kg
(00:28:01) How Rare Is 4 or 5 W/kg for Women?
(00:31:35) If the World Cup Was a Cycling Competition
(00:36:02) Which Countries Produce the Strongest Cyclists?
(00:42:14) 2026 Tour de France Route Overview
(00:46:32) The Hardest Stages of the 2026 Tour de France
(00:50:20) Who Is Favored to Win the Tour?
(00:52:31) How Tour Pros Compare to Average Cyclists
(00:56:09) How Long Famous Tour Climbs Would Take You
(00:59:04) Putting the Tour’s Distance, Climbing, and Calories in Context

Coach Jonathan Lee breaks down how many cyclists can actually hit 1000 watts, what it really takes to reach 3, 4, or even 5 watts per kilogram, and how average riders compare to the pros. In this data deep dive, Coach Jonathan Lee analyzes cycling power trends from over 145,000 athletes, ranks countries in a cycling “World Cup,” and previews the brutal 2026 Tour de France route, including its climbs, distance, and fueling demands.

// RESOURCES MENTIONED
- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠
- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad 
- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ 

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast 
- TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠
- TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠
- TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠
- TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠
- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ 
- Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ 
- Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠
- Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠
- Training Blog: ⁠https://trainerroad.cc/3gCdNdN