But still can’t connect outside rides with our progression levels.

Congrats Hannah! So glad I could watch that recap video. Y'all are insanely tough, and smart! 💪❤️

Great show!! I love having Hannah give us mortals some insight on how to be better at our craft. She is so humble and keeps it real. Love the content.....Thanks all

Speaking on not needing to win all of the time to have a good following: personally I enjoy watching someone who is good but still beginning bc I find it more relatable and it's a cooler journey to watch as they improve. Thinking of channels like EJ's training camp. He's got a lot of power, but he's still learning and it's much more relatable than watching someone who's already a successful pro. Not that watching pros isn't enjoyable, it's just a different.

“How did I not win the race”. You got absolutely smoked into the sprint. That’s how. Sounds a little conceded to me.

Awesome. Trainerroad is my favourite cycling podcast, actually my favourite podcast period. And really appreciate Hanna’s analysis and commentary. Thank-you!

Can the plans also be done by heart rate ?

Awesome progress! Way to keep up and adapt. 🚴🏼

Hannah said that she wondered where she might have saved more matches to smash the finish harder, but my perspective is almost the opposite.. Where could she have used more matches to get to the finish in a smaller group? She's not a sprinter type, even with a full box of matches..

17.8 mmol/L

This was an excellent episode, learned a lot

Congrats, Hannah! Thank you for sharing with the rest of us.

I wonder if Hannah has followed the Gran Fondo High Volume TR training plan (7.45 hours per week)

Really good episode, very insightful. But I think Rosa needs to get a lot more credit for her achievement - I mean she beat top female athletes having hardly any experience at all, she literally started cycling two years ago. The fact that she won a 9 up sprint after such a grueling race is absolutely mind blowing. She was probably the one to be most content to even arrive at the finish in the front group, massive kudos to Hannah but Rosa’s win didn’t seem like a result of calculated race craft or staying in the draft on the final bump, she just crushed it.

hm interestingly i use silicone spray on my rim brake tracks. funny how they harm disc brakes

dylan has a good video on aero wheel/tire combos. there are some exceptions to the rules weve come to learn thus far.

cramping is from the body not being able to handle the work, due to lack of adaptations. if you dont want to cramp during a long ride in the heat, then do more long rides in heat, its that simple. if you dont have time to train long enough to prepare for a long tough race then choose an easier race. its not by chance or luck, he will notice that whether in training or race day his body will respond similarly with similar work and conditions.

Second last in the bunch sprint is telling.

So happy for Hanna. So great listening to her knowledge. I was also lucky to race my first unbound 200 and I want to thank you guys for everything y’all do to make us faster. Just before unbound I had the highest FTP i ever had. I been riding for around 2.5 years now and racing for less than 2 years and all I have ever used is TR. My race didn’t go perfect but I managed to finish 2nd in my age cat (M16-29) out of 85 starters and 7th overall out of 1300 plus starters. My finish time was 10:26:26 I had few issues but I feel I could’ve gone very close to sub 10. This was my 3rd ever gravel race and by far the longest distance, time and elevation by a lot because I’m a Florida Flat lander so my climbing skills are zero 😂. Unfortunately at mile 30 I lost my right contact lens on the gnarliest part of the race. When one of your contacts is missing you loose your depth perception so it was incredibly hard to be able to notice big rock or holes on the trails on a fast moving peloton. Sometimes I would have to drop back just so I could give myself time to be able to see what was coming up, that also meant I had to chase back on the climbs which meant I was spending unnecessary energy. Coming out of First aid station at mile 70 while on the lead group I followed a rider who took a wrong turn and unfortunately coming back in to the course there was a lot of gravel on the inside of a turn on road and because of my missing contact I wasn’t able to see it and suffered a crash. I tried chasing back to the main lead group solo but it was a bit too hard and with 130 miles and the most climbing still to come I couldn’t afford to blow up, specially being solo. I gave up on the chase and rode at my own pace, after a lot of time solo another chase group caught me and we worked very well together and ended up passing many riders including a lot of the elite class that were blowing up. Even with the issues I had my time of 10:26:26 would’ve put me around 80th place on the Elite Pro Class out of 130 or so riders. I was over the moon with this result. Also since started training with you guys won few races as a cat 5, also few as a cat 4 including Florida state RR championship. After upgrading to cat 3 this year so far I won 3 races including a Omnium also finished 3rd at FL state TT championships and now 2nd at unbound. It feels so surreal and is all thx to you guys. Season is only half way still. Really wanted to do Leadville but unfortunately I did not get picked for it 😢. I haven’t missed a single podcast in the last 2 year plus I’m sure i watched every single one of the older ones and I have learn so much about training, nutrition etc. thank you guys for an amazing product and for sharing so much knowledge on these podcasts. To many more results together 🍻.

Nate, love you but please shave the mustache!

Hanna is an incredible athlete and has such a beautiful smile! Thank you for sharing your experience!

We need to appreciate how far women's cycling has gone. It wasn't many years ago the men's would win with the Time and to have it come down to a sprint at the end of a 200 mile race insane.

Nick's story sounds very similar to an experience I had where I didn't have enough sodium and had a case of hyponatremia and just kept throwing up every time I tried to drink water.

Great episode - love when Hannah gives her perspective to all of us. I started using a little device called hdrop that has really opened my eyes to the hydration side of things. Very much a game changer for me as I was severely under drinking given my sweat rate without really knowing it.

The "Hannah's Race Plan" vs "Normal Athlete PR Attempt" description was so well spoken!

Hannah you are an inspiration to us all. Congrats on a fantastic finish at your first Unbound!

Trainer road youth cycling program

Hannah rocks! That carb intake per hour is crazy. And yeah, people should run tires based on weight probably before anything else. 45 width tires is HUGE on gravel for somebody only 120 lbs. I weigh 210 lbs and the breaking point for me on sinking in sand vs. being able to ride on it is 48-50 mm. I bet 45s for Hannah is like 2.4 inch for me. If I sink in deeper sand, I'm stuck and walking. And in a lot of places, there's some deep sand on the course in some sections (Valley of Tears, for example). Insane performance and way to go Hannah!

Hannah very beautiful here, not sure if cycling glasses makes her less or more ;)

Aw. The Chad days. It would be great to see everyone back in the studio for a new pod.

Nice episode. Thanks

When you guys say "gut distress", is flatulence included in that?

The studied were only keto for 3 weeks it take much longer for you to be keto adapted the studied would need to be longer for more solid proof

The only time I was near the front group was at the start line but I ran into stomach issues like Nick. Extremely frustrating, stuck to nutrition like I have used for quite awhile. And, I even did an on course ride about 2 wks before Unbound from water oasis 1 to checkpoint 2 which is the hardest part of 200 course with no issues using the exact same nutrition plan. Dehydration and over extending in the first couple hours may have been an issue but I was experiencing the full range of GI issues. Spent about 15 min in a port-a-potty at checkpoint 1, fought through it for about 70 miles and gave up at water oasis 2. Couldn't keep anything in or get anything to go down. Back to the nutrition drawing board....

Thanks for having Hannah on guys. Thank you for sharing Hannah. Congrats on your first Unbound. Spectacular effort you look to be in exceptional form this year especially mentally. You are the Guru in all matters that are fitness and bike related. Goodluck at Nationals we believe in you.

"The Horcrux itself was in a basin filled with a glowing green potion that could not be touched, vanished, transfigured, or charmed in any way possible; the only way to dispose of it was to drink it." 37:49

She is got to be stopped

Wash your produce lol😅

Yes period although you need to vet the source you dont need vegetables mostly . All organic!

3 weeks isnt enough to getting fat adapted.

when ai ftp detection will work outside crappy app workouts? Was hoping for this when I renewed subscription after 30-day trial

Chris is giving a older Ryan Reynolds. Also, cool system. I listened intently as though it’s something I’d be able to afford one day 😅

I’m getting some CosCo muffins

Fantastic app. Look forward to more features 🤟

Hi everyone. TR client here. Improving and learning on and off the bike. Superb podcast. Listening to it for the second time this year. One question: is there a way to use training metrics (talking cycling here) to know what was the negative protein impact of a specific session to then understand how many grams of protein to ingest post workout to restore and go above the said negative state? Or can we assume that as long as we go 1.5-2g of protein per kg we are covered and any excess (on easier days) is not harmful? Thanks

Allow me to build a sprint workout in TR and take it outside. Last time I tried doing that I couldn't. I don't have a rocker plate so I do all my sprint workouts outside to lock in good form and muscle memory (And I'd probably do the same if I had a rocker plate).

“What’s new with trainerroad” proceeds to recap changes made through the last 5 years with nothing new in the year since I cancelled. TR def works but pretty dishonest video

anerobic work outs should be a power curve of a human (right half of a bell curve sort of, not just 600w for 30 seconds... that is not how the human body works). Or have users do a couple 20 second or 30 second max power repeats, have the AI map that person's power profile, then provide following workouts to stretch that curve wider (longer time), or higher (more watts).

somehow expected to get news on something really new. All what was presented is there already - partially a while, e.g. Masters Plan since December (?) 2023 ... Still love TR though, which turned my training upside down and gave it the needed adaptive structure.

Does this work with apple tv 4k?