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Training, Strategy, and Demands of Timed-Segment Racing vs. Traditional Racing

The Time-Crunched Cyclist Podcast by CTS

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OVERVIEW
Timed-segment racing might be your new favorite competition format! Coach Adam Pulford and CTS Athlete Camilo Lopez discuss their experiences at Gran Fondo Maryland, which featured five timed-segments rather than a start-to-finish competition format. They reveal the key differences in effort level, physical demands, strategies, cycling skills, and even nutrition and pacing between timed-segment racing and start-to-finish racing.

NOTE: The 2026 Gran Fondo National Series Calendar is live and registration is open for all six of their annual events, including the 2026 Gran Fondo National Championships.

Topics Covered In This Episode:

  • Demands of timed-segment racing
  • Demands of traditional start-to-finish racing
  • Race-winning strategies for timed-segment competitions
  • Why timed-segment races are more inclusive for many riders
  • Training for success in timed-segment racing
  • Training for success in traditional start-to-finish racing

Resources

Guest Bio:

Camilo Lopez is an accomplished cyclist and triathlete and winner of the 2025 Gran Fondo Maryland Gran Route competition. He is a CTS Athlete coached by Adam Pulford.

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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Chapters

1. Welcome & Episode Setup (00:00:00)

2. Is Segment Racing Harder? (00:00:51)

3. Meet Camilo & His Background (00:01:28)

4. Time-Crunched Lives, Long Rides (00:04:34)

5. Masters Road vs. Segment Racing Basics (00:04:56)

6. How Segment Timing Changes Strategy (00:07:22)

7. Inclusivity and Growth of Segment Formats (00:12:03)

8. Performance Demands: What Really Matters (00:13:46)

9. FTP vs. VO2 Max in Segment Racing (00:18:15)

10. Timing-Mat Tactics & Group Dynamics (00:22:23)

11. Why Segment Racing Feels So Hard (00:28:02)

12. Training for Masters Road: Craft and Durability (00:31:46)

13. Training for Segments: Specific Intervals (00:41:50)

14. Indoor Workouts, Group Rides, Specificity (00:49:50)

15. Nutrition, Weight, and Aid Station Strategy (00:55:00)

16. Durability: Power on Tired Legs (01:02:06)

277 episodes

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