Episodi
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// TOPICS COVERED
(00:00) Welcome!
(00:11) Overview of the Study
(00:57) Study Methodology and Participant Details
(06:58) Training Protocols Explained
(10:30) Cycling Training Details and Considerations
(13:14) TrainerRoad Ad: What itâs like to use TrainerRoad!
(15:49) Study Results: Strength vs. Core Training
(20:14) Discussion on Strength Training Benefits
(23:19) Core Training: Minimal Impact?
(29:03) VO2 Max and Body Composition Insights
(36:23) Conclusion and Practical Takeaways
Join the Ask a Cycling Coach Podcast as they analyze a 2024 study by Sitko and colleagues on how incorporating strength and core training with cycling can significantly boost power output. Hosts Coach Jonathan Lee and Sarah Laverty discuss the distinct impacts of strength training, core training, and just cycling during the off-season. The study involved 36 well-trained cyclists divided into three groups, each following different training protocols over 12 weeks. Key topics include the effects on power profiles, VO2 max, and body composition. Learn how strength training can help you maintain and even improve fitness during base training.
// RESOURCES MENTIONED
- Influence of Conventional Resistance Training Compared to Core Exercises on Road Cycling Power Output. Sitko, et al., 2024: https://trainerroad.cc/sitko2024
// 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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// TOPICS COVERED
(00:00:00) Welcome!
(00:00:09) Discussing Kristian Blummenfeltâs crazy habit of vomiting
(00:05:30) Physiological Mechanisms Behind Gut Distress
(00:13:15) Impact of Heat and Exercise on the Gut
(00:20:19) Potential Causes of Kristianâs Gut Issues
(00:31:59) When to DNF a Race While Sick
(00:34:12) Nutritional Strategies and Challenges
(00:37:42) Hyponatremia and Fluid Balance
(00:52:14) Probiotics and Gut Health
(01:00:18) Practical Advice and Final Thoughts
Dr. Kyle Pfaffenbach from Eastern Oregon University discusses nutrition and causes of gut distress for endurance athletes, exemplified by Kristian Blummenfeltâs recent vomiting episode at IRONMAN World Championships in Kona. Kyle covers factors such as intense exercise, heat, blood flow, changes in bike position, and hydration. Additionally, the episode explores strategies to mitigate gastrointestinal issues, including the use of glutamine and probiotics, highlighting the complexity of individual responses to nutrition and exercise conditions.
// RESOURCES MENTIONED
- Kristian vomiting at Kona: https://www.instagram.com/triathletemag/reel/DBmTiMxSrVd/
// 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
-
Episodi mancanti?
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// TOPICS COVERED
(00:00) Welcome!
(00:40) High Carbohydrate Intake in Endurance Sports
(03:34) Differences Between Elite and Average Athletes
(05:05) Building a Nutrition Plan for Cyclists
(07:41) Calculating Caloric Demands for Pro Cyclists
(10:41) Managing Weight and Hydration in Training
(18:16) Balancing Fiber Intake During Grand Tours
(20:25) Macro Guidelines for Cyclists
(25:22) Common Nutrition Mistakes Cyclists Make
(27:10) Fueling Strategies for Endurance Rides
(30:03) Carbohydrate Periodization Explained
(35:59) Nutrition for Pro Cyclists During Grand Tours
(43:12) Practical Nutrition Tips for Everyday Cyclists
(49:19) Final Thoughts and Resources
Will Girling has been the lead nutritionist at EF Pro Cycling during an era of massive change in cycling nutrition. He joins us for a dive into the intricacies of endurance nutrition for pro and average cyclists alike, including high carbohydrate intake during competitions, strategic fueling for grand tours, and the variance in individual nutritional responses. Get practical tips for amateurs, the importance of proper nutrient timing, common nutrition mistakes, and the essentials of building a well-rounded diet for cyclists.
// RESOURCES MENTIONED
- Will Girlingâs Nutrition Coaching: https://willgirling.com/
- The Flavor Thesaurus book: https://a.co/d/1y98lvt
// 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! đ www.TrainerRoad.com
// SHARE AND RATE THE PODCAST!
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// TOPICS COVERED
00:00:00 Welcome!
00:00:24 Crazy podcast stats!
00:02:17 What Alex is learning getting back into training
00:05:23 Indoor Training and Equipment Discussion
00:15:46 Drafting Tips and Group Riding
00:18:59 Triathlon Drafting Controversy
00:34:13 2025 Podcast Race!
00:37:07 Optimizing Macros and Body Composition for Cyclists
00:38:28 Crucial Nutrition Tips for Cyclists
00:39:46 Is 2 or 3-Day per Week Nutrition Plan Worth It?
00:58:33 The Benefits of Creatine for Athletes
01:07:31 A Dieticianâs Perspective on GLP-1s for Cyclists
In this milestone 500th episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, the hosts discuss a variety of topics including macro meals for cyclists, staying fit in your 30s and beyond, and the importance of adjusting nutrition strategies. Special guest Alex Larson, a registered dietitian, joins to share insights on protein intake, fueling strategies, and their personal experiences with indoor training. They also touch on the significance of supplements like creatine and the effectiveness of maintaining consistent nutrition even on busy days.
// RESOURCES MENTIONED
- Alex Larson Nutrition: https://alexlarsonnutrition.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! đ 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!
00:36 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! đ www.TrainerRoad.com
// SHARE AND RATE THE PODCAST!
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
00:00 Welcome!
00:12 Understanding Enduro Racing
00:33 Alex Rudeau's UCI EDR World Championship Win
01:54 Alexâs 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 Alexâs Performance
28:53 What Itâs 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 worldâs 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 worldâs most competitive Enduro series, the UCI EDR World Cup.
// RESOURCES MENTIONED
- Alexâs 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
-
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! đ www.TrainerRoad.com
// 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!
00:00:16 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! đ 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!
00:00:33 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 womenâs 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! đ 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!
00:00:24 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! đ 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!
00:00:33 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 Studyâs 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 Nateâs 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! đ www.TrainerRoad.com
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
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Google Podcasts: https://trainerroad.cc/google
// 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! đ www.TrainerRoad.com
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
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Google Podcasts: https://trainerroad.cc/google
// 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! đ 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!
00:00:56 Norwegian Coaching Study, TĂžnnessen, 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 Norwayâs 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/TĂžnnessen2024 - Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations. TĂžnnessen, 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! đ www.TrainerRoad.com
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
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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 Youâre 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
- Hannahâs 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! đ 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) TrainerRoadâs 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! đ 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) Jonathanâs 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:
- Melisaâs Instagram:
- Twenty24 Team Instagram:
- Try TrainerRoad risk-free! đ 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) Melisaâs Leadville History
(6:47) How Melisa got a pro contract
(8:58) How road racing helped Melisa win Leadville
(12:41) Melisaâs unconventional Leadville pacing plan/approach
(17:03) Melisaâs 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! đ 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 itâs different this year
(8:06) Elevation and when to arrive
(9:12) Elevationâs 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! đ 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 âbanking carbsâ a myth?
(03:09) How many carbs can you âloadâ?
(03:44) The glycolytic demand of triathlons
(06:00) The misunderstanding of âstoringâ carbs during a race
(09:32) Understanding glycogen sparing
(12:56) The insane speed of the best triathletes
(16:30) Dr. Pfaffenbachâs 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 Jonathanâs drink mix recipe
(38:46) The cost of salt vs. sodium citrate
(40:24) Why Dr. Pfaffenbach doesnât 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! đ 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. Minsonâs 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 Hutchinsonâs 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
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