Ryan Kohler

Ryan Kohler Head Coach Fast Talk Laboratories

Ryan Kohler is the Head Coach at Fast Talk Laboratories.

He was formerly the sports nutritionist and manager of the Sports Performance Department at the University of Colorado Sports Medicine and Performance Center.

Prior to that, he worked at the Boulder Center for Sports Medicine and, before that, spent two years as manager of the BMC mountain bike development team. He also coached with USA Cycling’s junior MTB development program for eight years through regional, national, and international development camps and race camps.

Ryan has a passion for cycling and coaching, particularly in competitive mountain biking. He is a USA Cycling Level 1 coach and USA Cycling certified skills instructor.

Ryan holds a B.S. in exercise science, an M.S. in sports nutrition, and has been published in numerous scientific and popular media outlets. In addition to cycling, Ryan also enjoys telemark skiing and spending time with his wife and two sons.

Ryan appreciates most about sports science is how it gives the everyday athlete the same resources and expertise as elite athletes to be smarter about their training and achieve amazing results.

Q&A on Cross Training, Workout Complexity, and Pre-Race Nutrition

Ryan and Trevor tackle questions on how running can be used in the base season, recovery for time-crunched athletes, the complexity of workouts, pre-race meal planning, and much more.

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Trevor Connor Ryan Kohler Q&A

Structured Workout: Pre-Race Warm-Up

Coaches Trevor Connor and Ryan Kohler discuss the science of a pre-race warm-up routine and demonstrate how Trevor prepares for time trials.

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Live workout pre-race warm-up

Coach’s Corner: How to Analyze the Power Duration Curve

Coaches Trevor Connor and Ryan Kohler analyze the Power Duration Curve in order to illustrate how you can train fatiguability.

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power duration curve

The North Star: Setting Goals to Give You Direction, with Will Murray

Coach and author Will Murray joins Coach Ryan Kohler for a discussion of what makes a useful set of goals, how to develop them, the psychology of goals, and much more.

Setting goals with Will Murray

Structured Workout: 40/20 “On/Off” Intervals

These "on/off" style intervals will help you push top-end power and cardiovascular adaptations.

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40/20 "on/off" intervals

How to Create a Race-Day Sports Nutrition Plan, Part 3

Coaches Ryan Kohler and Trevor Connor discuss how to write out your nutrition plan, how to determine what nutrition will be available at aid stations, estimating nutrition needs between aid stations, and much more.

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How to Create a Race-Day Sports Nutrition Plan

Coach’s Corner: How to Improve Maximal Force Production on the Bike

Coach Ryan Kohler demonstrates ways to train maximal force production, or torque, on the bike.

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improve maximal force on the bike

Coach’s Corner: How to Track the Long-Term Relationship Between Heart Rate and Power

Coach Ryan Kohler reviews season-to-season changes in heart rate/power distributions to illustrate improvements across the different energy systems.

long-term relationship between heart rate and power

Structured Workout: 4×4 Intervals

One of Coach Ryan's favorites, these four-minute intervals at 90-95% maximum HR with three minutes rest are simple yet effective.

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4x4 intervals

Coach’s Corner: How Steady Should Your Long Slow Distance (LSD) Rides Be?

The execution of long slow distance rides might sound simple, but many people struggle to get it right. Can you be too steady on your LSD rides?

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how steady should your long slow distance rides be?