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    // TOPICS COVERED

    00:00 Welcome!

    00:36 Study Overview and Participant Details

    03:35 How to deplete your glycogen stores

    11:13 How they tested if caffeine improved carb loading

    17:28 Results and Findings

    23:24 Practical Applications and Recommendations

    28:32 Discussion and Final Thoughts

    A 2021 study examined the effects of caffeine intake post-training and its influence on glycogen replenishment, and the results are surprising! We go deep into the methodology, results, and practical implications of the study for athletes, especially those with tight training schedules or double session days. We also cover nuanced insights into glycogen synthase activity, blood glucose, and insulin levels in response to caffeine consumption after exhaustive exercise.

    // RESOURCES MENTIONED

    - Coffee Increases Post-Exercise Muscle Glycogen Recovery in Endurance Athletes: A Randomized Clinical Trial. Loureiro, et al., 2021: https://trainerroad.cc/loureiro2021

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

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    // TOPICS COVERED

    00:00 Welcome!

    00:12 Understanding Enduro Racing

    00:33 Alex Rudeau's UCI EDR World Championship Win

    01:54 Alex’s Training Regimen and Power Metrics

    05:18 Technical Skills and Strength Training for Enduro Racing

    08:17 Interval Training and Race Preparation

    14:57 EDR Nutrition and Hydration Strategies

    16:58 Carbohydrates, Salt, and Caffeine Intake During Rides

    18:28 Testing and Bike Development for Enduro Racing

    23:56 What Has Made the Biggest Difference in Alex’s Performance

    28:53 What It’s Like to Become a World Champion

    Reigning UCI EDR (Enduro) World Champion Alex Rudeau joins us to tell us how he used TrainerRoad and trained his technical skills to rise to the top of the world’s strongest field in Enduro racing in just a handful of years. In this episode, Alex breaks down how he trains, his nutrition strategies, and what has made the biggest difference in his performance to take him from a participant to a contender in the world’s most competitive Enduro series, the UCI EDR World Cup.

    // RESOURCES MENTIONED

    - Alex’s Instagram: https://www.instagram.com/alexrudeau

    - EDR World Champs Course Preview: https://youtu.be/LqdQuGZG-4A

    - EDR World Champs Raw Practice Footage: https://youtu.be/y_72iFBjRyg

    - EDR World Champs Highlights: https://youtu.be/COKOuscKfIs

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

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  • 2025 Podcast Race Forum Thread/Poll: https://www.trainerroad.com/forum/t/what-races-should-coach-jonathan-do-in-2025/97339

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

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    // TOPICS COVERED

    00:00:00 Welcome!

    00:00:16 Big Sugar Weekend Recap

    00:00:57 Meeting Fans and Funny Moments

    00:02:45 Sophia and Keegan's Performance

    00:04:24 How Gravel Racing is Completely Changing

    00:11:18 New Equipment and Strategy in Gravel Racing

    00:17:20 Kona IRONMAN World Championships Discussion

    00:25:47 Which Race Should the Podcast Do in 2025??

    00:30:58 Why Calculating Caloric Burn Is Harder Than You Think

    00:38:54 Why is Cramping Becoming More Common in 2024?

    00:50:50 Heart Rate and Fitness: Myths and Realities

    01:05:22 New TrainerRoad Features

    // RESOURCES MENTIONED

    - 2025 Podcast Race Forum Thread/Poll: https://www.trainerroad.com/forum/t/what-races-should-coach-jonathan-do-in-2025/97339

    - Energetics of a World-Tour Female Road Cyclist During a Multistage Race (Tour de France Femmes) https://trainerroad.cc/areta2024

    - Daily cardiac autonomic responses during the Tour de France in a male professional cyclist https://trainerroad.cc/Bourdillon2024

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

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    // TOPICS COVERED

    00:00:00 Welcome!

    00:00:33 Dr. Areta's Background and Research Journey

    00:02:05 Overview of the Case Study on Female Cyclist

    00:02:28 Motivation and Significance of the Study

    00:08:06 Challenges and Methodology of the Study

    00:14:39 Energy Expenditure and Nutritional Tracking

    00:26:59 Understanding Variability in Measurement

    00:27:54 Energy Expenditure and Intake Analysis

    00:29:03 Macronutrient Breakdown and Recommendations

    00:32:37 Performance Despite Energy Deficit

    00:37:12 Power Data Insights

    00:43:58 Challenges in Research and Future Directions

    00:51:23 Holistic Approach to Athlete Health

    Join Coach Jonathan Lee and Sarah Laverty from TrainerRoad as they delve into a landmark study of the nutritional demands of female pro cyclists with Dr. Jose Areta, a sports nutrition expert from Liverpool John Moores University. They discuss a recently published study that analyzed the energy demands of pro cycling through the lens of analyzing the nutritional intake and performance of a former rower turned professional cyclist. Key topics include cutting-edge research on energy expenditure for women’s cycling, using doubly labeled water to get a more accurate measure of caloric expenditure, the challenges of maintaining performance during energy deficits, and the complexities of weight management, and the broader implications of chronic energy deficits on athletes' health.

    // RESOURCES MENTIONED

    -Study link: https://trainerroad.cc/areta2024

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

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    // TOPICS COVERED

    00:00:00 Welcome!

    00:00:24 Marathon Mountain Bike World Championships

    00:01:47 Technical Challenges and Course Conditions

    00:08:53 Bike Setup and Strategy

    00:11:24 Handling Technical Terrain Like Slick Roots

    00:32:53 Illness and Race Decisions

    00:40:41 Balancing Fitness in Short and Long Races

    00:44:13 The Slippery Slope of Overtraining

    00:46:43 Preparing for Leadville: Altitude Concerns

    00:48:14 Simulated Hypoxia vs. True Hypoxia

    00:52:51 Training Strategies for High Altitude Races

    01:01:14 The Importance of Pacing at Leadville

    01:08:26 Considering the Cost of Altitude Training

    In this episode, Hannah Auto joins to discuss her experiences from the Marathon Mountain Bike World Championships and delve into the topic of high-altitude training. They explore the challenges of riding technical terrain like slick roots, and why elevation training for Leadville might not be worth it.

    // RESOURCES MENTIONED

    - Altitude Training Review: https://youtu.be/k3IIJqNxNMo?feature=shared

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

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    // TOPICS COVERED

    00:00:00 Welcome!

    00:00:33 Addressing Interruption/Sync Issues

    00:03:17 Norwegian Method Controversy

    00:08:42 New Personalized Training Plans Launch!

    00:25:49 Study review: Systematic Review of Supplements for Cyclists

    00:27:29 What are Systematic Reviews and How to Interpret Research

    00:35:32 The Study’s Inclusion Criteria and Filtering Process

    00:37:41 What supplements actually make you faster?

    00:40:34 Review: Does Caffeine Make You a Faster Cyclist?

    00:42:21 Nate’s Not So Light Bike Build Story

    00:43:57 Review: Does Creatine Make You a Faster Cyclist?

    00:47:55 Review: Does Sodium Bicarbonate Make You a Faster Cyclist?

    00:56:44 Review: Does Beta Alanine Make You a Faster Cyclist?

    00:58:30 Review: Do Nitrates Make You a Faster Cyclist?

    01:00:10 Combining Supplements for Performance

    01:03:15 Practical Recommendations and Personal Experiences

    // RESOURCES MENTIONED

    - Try the new Custom Training Plan Builder! https://www.TrainerRoad.com

    - Nutritional Ergogenic Aids in Cycling: A Systematic Review. Valiño-Marques, et al., 2024: https://trainerroad.cc/valinomarques2024

    - Do Nitrates Actually Make You Faster? https://youtu.be/gABbnHLQwws

    - Does Sodium Bicarbonate Make You Faster? https://youtu.be/8WADvfYqesE

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

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    // TOPICS COVERED

    00:00 Welcome!

    00:16 Listener Question on Recovery Week Nutrition

    01:38 Understanding Recovery Week Challenges

    02:57 The Science Behind Recovery

    06:37 Adapting to Training Stimuli

    09:41 Importance of Consistent Training

    23:28 Nutrition Strategies for Recovery

    24:31 Balancing Carbohydrates and Protein

    30:31 Maintaining Fueling Habits During Recovery Week

    36:41 The Science of Satiety: Protein vs. Fat

    39:47 Protein's Role in Athletic Performance

    41:30 Guiding Principles for Recovery Nutrition

    43:03 Managing Weight Fluctuations

    54:22 Optimizing Protein Intake for Recovery

    01:00:21 Lab Testing and Future Plans

    Join Coach Jonathan and Dr. Kyle Pfaffenbach as they delve into the intricacies of recovery week nutrition. Addressing listener Ken's question, they explore the best approach to nutrition during a low-volume recovery week. Key points include the importance of maintaining a high protein intake, managing carbohydrate intake appropriately, and practical strategies to maximize athletic recovery and performance. Discover why recovery is a continuous process and learn actionable tips to fuel effectively during your recovery weeks.

    // RESOURCES MENTIONED

    - https://www.instagram.com/kylepfaffenbach/

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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!

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    // TOPICS COVERED

    00:00 Welcome!

    03:02 General Principles of Strength Training

    05:32 Train to Failure vs. Reps in Reserve in Strength Training

    08:23 Progressive Overload and Range of Motion

    13:14 Frequency and Volume in Strength Training

    20:28 Machines vs. Free Weights

    25:53 Understanding Squat Mechanics

    27:05 Hack Squat Machine Benefits

    27:30 Foot Placement and Muscle Activation

    27:52 Cycling and Muscle Imbalances

    28:22 Targeting Specific Quad Muscles

    29:30 Effective Leg Workouts for Cyclists

    30:31 Half vs. Full Reps

    33:59 Importance of Overhead Movements

    36:19 Strength Training Tips and Techniques

    40:09 Optimizing Strength Training for Cyclists

    42:07 Protein Intake for Muscle Growth

    43:58 Final Thoughts on Strength Training

    In this episode of the Ask a Cycling Coach podcast, the hosts discuss the significance of strength training for cyclists. They provide a comprehensive overview of various strength training methodologies, focusing on the importance of progressive overload, proper range of motion, and the convention-defying benefits of using machines over free weights. They highlight how strength training can enhance general health, longevity, and performance, especially for older athletes. Practical tips include beginning with a stable pattern of exercises, avoiding injuries, and maintaining consistency for optimal results. The hosts also touch on the impact of strength training on muscle growth and how frequent but shorter sessions can be more effective than long, infrequent ones. Additionally, insights into proper protein intake for muscle recovery and growth are provided.

    // RESOURCES MENTIONED

    - Training to Failure vs Leaving Reps in Reserve: https://trainerroad.cc/RIRvFailure

    - Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Schoenfeld, et al., 2017: https://trainerroad.cc/schoenfeld2017

    - Are free weights better than machines for strength and size? Haugen, et al., 2023: https://trainerroad.cc/Haugen2023

    - Resistance training beyond momentary failure: The effects of lengthened supersets on muscle hypertrophy in the gastrocnemius. Larsen, et al., 2024: https://trainerroad.cc/larsen2024

    - Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Schoenfeld, et al., 2016: https://trainerroad.cc/schoenfeld2016

    - Handgrip Strength to Predict the Risk of All-Cause and Premature Mortality in Korean Adults: A 10-Year Cohort Study. Kim, 2022: https://trainerroad.cc/Kim2022

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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!

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    // TOPICS COVERED

    00:00:00 Welcome!

    00:00:56 Norwegian Coaching Study, Tønnessen, et al.

    00:04:21 Norwegian Athletes' Dominance and Misconceptions

    00:08:39 Key Findings from the Norwegian Study

    00:11:33 Consistent Training Principles from Norway’s Best Coaches

    00:23:31 Progressive Intensity and Heart Rate Considerations

    00:30:09 Combining Intensity Zones and Altitude Training

    00:36:08 Training Zone Definitions

    00:36:49 Loading Factor Organization Explained

    00:37:02 Training Intensity Distribution Insights

    00:38:41 Norwegian Training Methods and Misconceptions

    00:40:02 Modified Session Goal Approach

    00:41:53 The Importance of Consistency in Training

    01:02:08 Carbohydrate x Body Size Study - Ijaz, et al.

    01:04:02 Study Design

    01:05:17 Results

    01:08:28 Did larger athletes burn more carbs at matched power?

    01:10:18 A magic carb/body weight ratio?!

    01:14:54 Is this the most revolutionary study for cyclists in years?!

    Join the TrainerRoad 'Ask A Cycling Coach' podcast as Jonathan Lee, Nate Pearson, and Sarah Laverty explore the intricacies of the Norwegian training method and delve into recent scientific findings on carbohydrate oxidation in athletes. Discover how body size influences carbohydrate processing, hear expert insights on progressive overload and interval training, and learn why consistency and data-driven strategies are crucial for performance. Tune in as Sarah previews an upcoming study on carb oxidation differences between large and small athletes, challenging traditional nutrition guidelines.

    // RESOURCES MENTIONED

    - https://trainerroad.cc/Tønnessen2024 - Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations. Tønnessen, et al., 2024.

    - https://trainerroad.cc/Ijaz2024 - Exogenous glucose oxidation during exercise is positively related to body size. Ijaz, et al., 2024.

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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 Welcome!

    00:42 Hannah's Recent Illness and Racing Challenges

    02:22 Managing Illness While Training and Racing

    05:45 The Importance of Rest and Recovery

    23:48 Listener Question: Sunscreen and Performance

    41:49 Analyzing the Impact of Sunscreen on Sweating

    43:30 Personal Experiences with Sunscreen

    50:23 The Importance of Reapplying Sunscreen

    56:00 Listener Question: Why You’re Getting Dropped at 4.5w/kg

    01:14:34 Tips for Hard Gainers and Efficiency in Racing

    In this episode of the TrainerRoad Podcast, join Coach Jonathan Lee, Hannah Otto, and CEO Nate Pearson as they delve into dealing with illness while training and its effects on performance. They share Hannah's recent racing experiences while sick, explore the role of sunscreen on sweat and performance, discuss why you might be getting dropped even with a high power to weight ratio, drafting techniques, and highlight the importance of racing to your strengths. The hosts also cover the challenges for smaller riders, maintaining energy balance, and strategies to increase muscle mass and strength.

    // RESOURCES MENTIONED

    - Hannah’s Instagram: https://www.instagram.com/thehannahotto/

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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) Welcome!

    (00:20) SBT GRVL Race Details and Personal Experience

    (01:55) Course Description and Women's Race Drama

    (05:13) Race Strategy and Power Management

    (07:23) Group Dynamics and Pacing

    (23:01) Mechanical Issues and Lessons Learned

    (25:41) How to Turn a Bad Race Around

    (26:42) Tire Plug Options: Dynaplug vs. Dart

    (27:16) Bike Setup Insights: Inserts and Tires

    (28:11) Tire Performance: Speed and Protection

    (33:26) Suspension and Future of Gravel Bikes

    (38:11) Nutrition Strategies: RunGum and Caffeine

    (47:51) Equipment Breakdown: Bike and Wheels

    (54:00) Gear Recommendations for the Course

    (55:12) The Hassle of Waxing Chains

    (01:00:03) Switching to Shorter Cranks

    (01:03:00) Gravel Racing Gear and Experience

    (01:05:54) The Importance of Interval Training

    (01:06:37) Future of Gravel and XC Bikes

    (01:11:00) TrainerRoad's New Group Ride and Solo Ride Feature

    (01:14:53) TrainerRoad’s Strength Training Integration

    (01:21:05) Conclusion and Upcoming Episodes

    In this episode, Coach Jonathan Lee and CEO Nate Pearson recap Jonathan's experience at the SBT GRVL race, discussing race details such as elevation, course layout, and pacing strategies. They highlight the race's organization, including a new separate start for pro women, and address the importance of group dynamics and proper pacing in long-distance events. The team also delves into technical knowledge, offering tips on waxing bike chains, the value of quality bike tools like Silca, and biomechanical considerations of lengthy cranks. Insights on adaptive training, interval training, and the integration of group rides and strength training are provided, along with updates from TrainerRoad's adaptive training platform.

    // RESOURCES MENTIONED

    - https://www.TrainerRoad.com

    - https://www.sbtgrvl.com

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

    (0:00) Welcome!

    (0:01:23) Jonathan’s Nutrition Plan for SBT GRVL

    (0:03:50) The Nuance of Carbohydrate Ratios

    (0:09:31) The Science Behind Carbohydrate Ratios

    (0:17:26) The Impact of Carbohydrate Ratios on Performance

    (0:23:52) The Complexity of Nutrition and Individual Variability

    (0:27:18) Considering Taste Preferences and Gut Health

    (0:30:26) The Marginal Gains of Carbohydrate Ratios

    (0:34:44) The Process of Finding the Right Nutrition Strategy

    (0:45:37) Listener question about finding the best protein sources

    (0:51:06) Assessing Protein Quality

    (0:57:36) Protein Digestibility Corrected Amino Acid Score (PDCAAS)

    (1:05:14) Practical Recommendations for Protein Sources

    // RESOURCES MENTIONED

    - https://www.TrainerRoad.com

    - https://www.sbtgrvl.com

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

  • - Lifetime GP Leadville Recap Video:

    - Melisa’s Instagram:

    - Twenty24 Team Instagram:

    - 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

    (0:00) Welcome!

    (0:18) Melisa’s Leadville History

    (6:47) How Melisa got a pro contract

    (8:58) How road racing helped Melisa win Leadville

    (12:41) Melisa’s unconventional Leadville pacing plan/approach

    (17:03) Melisa’s Nutrition Plan

    (27:13) How Melisa battled muscle cramps and fatigue

    (30:39) The impact of drafting and a separate start for women

    (44:11) What helped Melisa most to win Leadville

    (47:18) Melisa closing comments and motivation for the youth

    // RESOURCES MENTIONED

    - Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets

    - Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleRaceGuide

    - Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

  • - Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets

    - Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleRaceGuide

    - Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918

    - 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

    (0:00) Welcome!

    (0:52) New Strength Training Update for TrainerRoad!

    (2:16) New training plan update: Group and Solo Rides!

    (3:37) Leadville Course Preview

    (4:59) Course Flyover

    (7:05) How start corrals work and why it’s different this year

    (8:06) Elevation and when to arrive

    (9:12) Elevation’s effect on performance

    (10:43) How hard you need to ride to meet your time goal

    (11:45) Time cut speed and w/kg

    (12:18) Big buckle speed and w/kg

    (12:43) 7 Hour speed and w/kg

    (13:02) Course Record speed and w/kg

    (13:27) Pacing plan best practices

    (14:28) High elevation nutrition

    (18:05) Crewing

    (18:20) Drafting and race plan execution

    // RESOURCES MENTIONED

    - Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets

    - Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleRaceGuide

    - Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

    (0:00) Welcome!

    (0:33) Is “banking carbs” a myth?

    (03:09) How many carbs can you “load”?

    (03:44) The glycolytic demand of triathlons

    (06:00) The misunderstanding of “storing” carbs during a race

    (09:32) Understanding glycogen sparing

    (12:56) The insane speed of the best triathletes

    (16:30) Dr. Pfaffenbach’s interpretation of why triathletes take in so many carbs on the bike

    (22:03) Recap of first question

    (23:50) The impact of low blood sugar on performance

    (25:35) The Central Governor Theory

    (30:21) How to use glycogen during a stage race

    (32:33) How to increase sodium in a DIY drink mix

    (33:45) Coach Jonathan’s drink mix recipe

    (38:46) The cost of salt vs. sodium citrate

    (40:24) Why Dr. Pfaffenbach doesn’t prefer sodium capsules

    (42:43) The codependence of water, sugar, and salt

    (46:00) Why hydrating is crucial for short events too

    (47:20) Recap of first question

    // RESOURCES MENTIONED

    www.TrainerRoad.com

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

    (0:00) Welcome!

    (0:33) What Dr. Minson has been working on lately

    (1:53) Dr. Minson’s heat adaptation testing protocol

    (5:45) The common mistake cyclists make with heat training

    (9:35) Combining heat training and altitude training

    (15:04) Different methods of body temperature measurement

    (18:47) Are non-invasive measurement tools inherently flawed?

    (22:16) Passive vs active heat adaptation

    (26:40) Is bare skin better at cooling than any fabric?

    (31:48) Could sun sleeves help you cool better?

    (34:41) Are ice slurry gels and mixes the next innovation in endurance nutrition?

    (37:58) Has cooling replaced aerodynamics as the next wave of innovation in cycling?

    // RESOURCES MENTIONED

    - Alex Hutchinson’s Heat Training experience with Dr. Minson: https://www.outsideonline.com/health/training-performance/running-in-the-heat/

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

    (0:00) Welcome!

    (0:38) Deep Dive on Hannah’s FKT

    (31:46) Coach Jonathan’ questions for Hannah

    (32:09) How many kilojoules did Hannah burn?

    (35:02) How many carbs, electrolytes, and ml of fluid did Hannah consume per hour?

    (47:57) Hannah’s equipment choices

    (58:33) Jonathan’s learnings from Downieville (A Race)

    // RESOURCES MENTIONED

    - Kokopelli Strong video: https://youtu.be/Sq-kcxMBrVA?feature=shared

    - Hannah’s Bike Check: https://youtu.be/yTHr4CtOHyw?feature=shared

    - Hannah’s Instagram: https://www.instagram.com/thehannahotto/

    - Water Filter: https://www.rei.com/product/100537/katadyn-befree-06-l-water-filter-bottle-20-fl-oz

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

    (0:00) Welcome, and Dr. Sparks’ background

    (01:47) Dr. Sparks explaines the latest bicarb research

    (10:24) How you are misunderstanding / misusing sodium bicarbonate

    (15:15) Explained: How sodium bicarbonate makes you faster

    (20:45) Ideal timing for sodium bicarbonate intake

    (21:38) Best type of training and racing for sodium bicarbonate intake

    (31:29) Are pros taking bicarb *during training and racing?!

    (33:51) How to practically ingest bicarb during a race

    (39:27) Co-ingestion (caffeine, creatine, etc.)

    (42:37) Can sodium bicarbonate make you a slower cyclist?

    (49:21) Does sodium bicarbonate raise or lower lactate levels?

    // RESOURCES MENTIONED

    - The Effects of a Carbohydrate Hydrogel System for the Delivery of Bicarbonate Mini-Tablets on Acid–Base Buffering and Gastrointestinal Symptoms in Resting Well-trained Male Cyclists. Gough, Sparks, 2024: https://sportsmedicine-open.springeropen.com/counter/pdf/10.1186/s40798-024-00684-x.pdf

    - Nutrition and Supplements in Cycling, 1st Edition: https://www.amazon.com/Nutrition-Supplements-Cycling-Lewis-Gough/dp/1032451076

    - Maurten Bicarb System: https://www.maurten.com/products/bicarb

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

    (0:00) Welcome!

    (0:42) Goal of all goals the Olympics

    (01:55) Get to Know Tiffany Keep

    (06:11) Where did Tiffany Grow up?

    (07:43) Tiffany’s cycling career review

    (12:41) How being a mountain biker helps Tiffany on the road

    (14:33) Challenges of learning road racing

    (18:46) How Tiffany won the Cape Town Cycle Tour

    (23:31) Tiffany’s plan for the Olympic Road Race in Paris 2024

    (24:08) WhatTiffany learned at World Championships

    (28:11) Does Tiffany plan on doing both road and mtb?

    (31:40) Balance having a job and becoming a pro

    (34:37) Parting notes

    // RESOURCES MENTIONED

    - Tiffany’s Instagram: https://www,instagram.com/tiffanykeep

    - DAS Hutchinson Brother Team Instagram: https://www,instagram.com/das_hutchinson_brother

    // 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://trainerroad.cc/3HTFXNi

    - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

    - 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

    - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

    - 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

    (0:00) Welcome!

    (0:12) Alex’s upcoming races

    (05:19) Equipment discussion

    (05:45) How Flight Attendant has changed bike setup

    (08:45) Suspension sag, pressure, and settings

    (11:36) Are tire inserts needed if you run high pressure?

    (13:06) Why some modern wheels are using stiffer spokes

    (14:45) Why mountain bikers are no longer using dual piston brakes

    (16:50) What tires Alex is running on his MTB

    (17:50) Tire specs explained!

    (19:25) Should we not use different sized rotors?

    (20:00) Why thicker rotors can perform better

    (21:22) Alex’s thoughts on the new SRAM Red

    (23:30) MTB brake setup tips

    (26:18) How integrated handlebars fit differently than you think

    (31:07) Are hardtails and softails irrelevant now?

    (32:48) How Alex sets up the Epic WC suspension

    (35:05) Are suspension gravel bikes the future?

    (37:20) Alex’s gravel tire setup choice on the Crux

    (39:40) Why drop bars on hardtails is so complicated

    (40:36) Waxing chains – how the pros do it

    (44:40) Why SRAM Transmission is making chain lubrication more complicated

    (49:23) Alex’s cycling kit changes

    (51:10) What Alex does for carbohydrate mix

    (55:57) How Alex has changed his recovery strategy

    // RESOURCES MENTIONED

    - Alex’s Instagram: www.instagram.com/alexwildmtb

    - Truckee Tahoe Gravel: https://www.truckeegravel.com/

    - Vittoria Air-Liner Insert: https://vittoria.com/products/air-liner-mtb

    - Roval Control SL Team: https://www.specialized.com/us/en/roval-control-sl-team/p/1000195901?searchText=30125-2304&color=1000195920-1000195901

    - 4 piston brakes: https://www.sram.com/en/sram/models/db-lvl-ult4-c1

    - Renegade Tire: https://www.specialized.com/us/en/s-works-renegade-2bliss-ready-t5t7/p/205215?color=330411-205215

    - Fast Trak Tire: https://www.specialized.com/us/en/fast-trak-control-2bliss-ready-t7/p/205391?color=330690-205391&searchText=00122-4005

    - Ground Control Tire: https://www.specialized.com/us/en/ground-control-control-2bliss-ready-t5/p/203432?color=335441-203432&searchText=00122-5021

    - SRAM HS2 Rotors: https://www.sram.com/en/sram/models/rt-hs-2-a1

    - Tracer: https://www.specialized.com/us/en/s-works-tracer-2bliss-ready/p/205547?color=334783-205547&searchText=00022-4331

    - Pathfinder: https://www.specialized.com/us/en/pathfinder-pro-2bliss-ready/p/157870?color=237517-157870

    - Roval Control Cockpit: https://www.specialized.com/us/en/roval-control-cockpit/p/218332?color=352982-218332

    - Silca Chain Waxing System: https://silca.cc/products/chain-waxing-system

    - Rex Black Diamond Hot Wax: https://rex.fi/en/shop/bike/hot-waxes/black-diamond-hot-wax

    - DNA Cycling Kit: https://www.dnacycling.com/?gclid=CjwKCAjw1emzBhB8EiwAHwZZxe3nTfTl-rx3qS2kb1Qg9_mjLLNkZum_FR_Ae_Og1fKzc6Yn3qjf-hoCMwwQAvD_BwE

    - Carbs Fuel: https://carbsfuel.com/

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