Ask a Cycling Coach Podcast &#8211; Presented by TrainerRoad

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(00:29) Analyzing Mattheu’s FTP Drop

(01:19) The Connection Between FTP and TSS

(03:03) How Consistency Affects FTP

(05:38) Structured vs. Unstructured Workouts

(07:58) Monthly Breakdown of Training

(15:56) Tips to Raise Your FTP

In today's episode, Coach Jonathan dives into the detailed analysis of an athlete's training calendar to understand why their FTP has been decreasing despite continued training. Jonathan analyzes his training stress score (TSS), structured workouts, outdoor rides, rest weeks, and consistency. Jonathan highlights the importance of following structured plans, avoiding workout stacking, respecting fatigue detection, and staying consistent in training. Discover practical insights and recommendations for improving your training and FTP in this informative episode. Drop a comment below if you want your TrainerRoad account analyzed!

// RESOURCES MENTIONED

- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

// 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

A PRO CYCLIST’S GUIDE TO INJURY RECOVERY | Hannah Otto | Ask a Cycling Coach Podcast 510

30 januari 2025 | 88 min

CYCLING TRAINING TIPS FROM A PRO | Alex Wild | Ask a Cycling Coach Podcast 509

16 januari 2025 | 39 min

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Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(00:46) Alex Wild's Racing Goals for 2025

(01:11) Should the Life Time Grand Prix Change Their Rules?

(04:39) How to keep training after a big race (Unbound Gravel)

(06:36) Gravel World Championships vs. Lifetime Grand Prix

(14:56) Balancing Multiple A Events

(20:12) Training Periodization strategies for a whole season

(26:33) Alex’s favorite type of workouts + training tips

(36:01) Equipment and Nutrition Updates

Join Coach Jonathan Lee and pro cyclist Alex Wild as they discuss how Alex manages training periodization over a whole season, including details on Alex’s 2025 race calendar. In this episode, they explore strategic race selections, whether or not the Life Time Grand Prix should change their rules, and the importance of mental and physical recovery in peak performance. Alex shares insights into his training regimens, such as high-endurance rides and the benefits of training with specific micro-periodization. They also touch on equipment and nutrition plans, offering tips to help athletes at all levels. Don’t miss this comprehensive guide to mastering your race season!

// RESOURCES MENTIONED

- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

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

- Alex’s Strava: https://www.strava.com/pros/80190

// 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

Signs You Aren’t Recovering Enough | Cycling Coaching Deep Dive | Ask a Cycling Coach Podcast 508

9 januari 2025 | 50 min

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// TOPICS COVERED

(00:00) Welcome!

(01:28) Greg's Training Progress and Challenges

(03:24) Analyzing Greg's Training Calendar

(04:11) Impact of Skiing on Training

(06:01) Importance of Rest and Recovery

(07:26) Greg's Strength Training Routine

(08:03) Adjusting Training Plans for Optimal Performance

(10:33) Heart Rate Analysis and Training Adjustments

(13:05) The Role of Group Rides and Races

(22:24) Cadence and Power Output Observations

(26:18) Training Calendar Analysis

(27:45) Impact of Blood Donation on Performance

(35:14) Strength Training Recommendations

(46:08) Peaks Challenge and Personal Updates

In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, the hosts analyze listener Greg’s training calendar to identify what's working and what's not. They discuss the importance of recovery, proper training structure, how overtraining can hinder performance, how blood donation impacts performance, and adjustments to get faster are suggested to optimize training and recovery effectively.

// RESOURCES MENTIONED

- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

// 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

Should ALL Cyclists Take Creatine? | Cycling Nutrition Deep Dive | Ask a Cycling Coach Podcast 507

26 december 2024 | 50 min

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// TOPICS COVERED

(00:00:00) Welcome!

(00:01:15) Creatine's Impact on Performance and Misconceptions

(00:02:44) When Creatine May Not Be Beneficial

(00:04:36) Understanding Energy Systems and Creatine's Role

(00:06:25) Creatine's Benefits in High-Intensity Situations

(00:09:59) Misconceptions About Fat Burning and Exercise Intensity

(00:19:47) Creatine and Glycogen Storage

(00:25:20) The Weight Obsession in Cycling and Endurance Sports

(00:27:00) The Role of Glycogen in Short Efforts

(00:29:41) The Safety and Benefits of Creatine

(00:33:29) Dosage and Safety of Creatine

(00:35:14) Creatine and Weight Management Strategies

(00:43:52) The Science Behind Creatine Phosphate

(00:47:38) TrainerRoad: AI Cycling Coaching

In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Dr. Kyle Pfaffenbach joins to discuss the use of creatine for cyclists. The conversation covers the benefits of creatine for endurance athletes, especially its role in events with surges and sprint finishes, backed by recent research. They talk about the common misconceptions surrounding creatine, particularly the fear of weight gain due to water retention, and how it impacts overall performance. The discussion also delves into how creatine improves glycogen storage, energy systems, and muscle quality, and addresses practical concerns on when and how to take it. The importance of individualized plans based on specific athletic needs and contexts is emphasized throughout.

// RESOURCES MENTIONED

- NEW RESEARCH | Supplements for Cyclists | Ask a Cycling Coach Podcast 494 https://youtu.be/KwKswlCyoiI

// 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

Why Your FTP Isn’t Improving | Deep Dive Into a Real Athlete’s Training | Ask a Cycling Coach Podcast 506

19 december 2024 | 71 min

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Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00:00) Welcome!

(00:01:05) Case Study: Matthew's FTP Stagnation

(00:02:09) Analyzing Training Patterns

(00:02:49) Unstructured vs. Structured Training

(00:03:50) Weekly Training Breakdown

(00:07:22) Outdoor Training Insights

(00:16:23) Adjusting Training Plans

(00:18:14) Strength Training and Rest Days

(00:28:22) Early Morning Workouts and Nutrition

(00:36:57) Upcoming Podcast Challenge Race

(00:39:16) Discussing the Peaks Challenge

(00:39:44) Australian Wildlife and Cycling Culture

(00:40:43) Race Strategy and Preparation

(00:46:38) Training and Nutrition Plan

The podcast features a detailed case study of an athlete named Matthew, exploring his FTP stagnation, training habits, and how improvements can be made. The episode also includes discussions on nutrition, optimal training practices, and strategic adjustments to both training intensity and recovery routines. Additionally, Jonathan shares insights into his preparation for the upcoming Peaks Challenge in Falls Creek, Australia, including his training plan, bike setup, nutrition strategy, and overall goals.

// RESOURCES MENTIONED

- Strength Training Research Review Podcast: https://youtu.be/OCXIkWvBTZs?feature=shared

- Strength Training with Derek Teel: https://youtu.be/rq3YIA4FoPE?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

Raise Your FTP Fast! | The Guide to FTP for Cyclists | Ask a Cycling Coach Podcast 505

12 december 2024 | 80 min

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// TOPICS COVERED

(00:00:00) Welcome!

(00:00:11) Understanding FTP and w/kg

(00:02:02) Why a High FTP Makes EVERYTHING Easier

(00:05:53) What is FTP and How Do You Test It?

(00:15:20) The Best Workouts and Training Plans to Raise FTP

(00:21:05) Why You Need to Balance Training and Recovery

(00:25:29) Consistency and Long-Term Gains

(00:43:13) Analyzing Training Patterns and Fatigue

(00:45:04) Adjusting Training Plans for Optimal Performance

(00:46:14) The Importance of Consistency and Patience

(00:47:29) FTP Improvements and Training Adjustments

(00:55:56) Racing Strategies for Higher FTP

(01:01:25) The Role of Team Dynamics in Racing

(01:14:02) Sprint Tactics and Power Management

In this episode of the 'Ask a Cycling Coach Podcast' presented by TrainerRoad, hosts Jonathan Lee, Hannah Otto, and CEO Nate Pearson dive deep into the concept of Functional Threshold Power (FTP) and share expert strategies to increase your FTP. They address listener questions about the best training plan for raising watts per kilogram (W/kg) and cover essential training principles like volume vs. intensity and time under tension. The discussion also highlights the importance of consistency, training balance, and race tactics using a high FTP, with practical advice for road and crit racing. Join the discussion and learn effective strategies to improve your cycling performance and achieve your training goals!

// RESOURCES MENTIONED

- Race Analysis YouTube Videos: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD

- 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

How to Know You’re Training Too Much | Ask a Cycling Coach Podcast 504

5 december 2024 | 82 min

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// TOPICS COVERED

(00:00:00) Welcome!

(00:00:32) Returning to Training After Burnout

(00:03:14) How Hannah Managed Burnout in 2024

(00:07:14) The Importance of Rest and Recovery

(00:18:39) Fueling and Nutrition for High Training Loads

(00:41:10) How High Can Your FTP Get?

(00:46:19) How Does Your FTP Rank Compared to Other Cyclists

(00:49:33) Triathlon Training Tips

(00:50:56) Swimming Technique and Training

(00:54:17) Coach Jonathan’s Swimming Problems

(01:15:13) Training Recommendations for Busy Schedules

In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, the focus is on restarting training after an off-season or experiencing burnout. Joined by pro cyclist Hannah Otto, the hosts discuss a listener's question about overcoming mental fatigue and loss of motivation after burnout. They dive into favorite hour-long workouts, managing training load, and the importance of nutrition and rest. They also touch upon the benefits of tracking workouts using TrainerRoad, even if training outdoors. This episode is packed with insights for cyclists of all levels looking to get back into their training routine.

// 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

Are Core Exercises Not Enough for Cyclists?! | NEW STUDY | Ask a Cycling Coach Podcast 503

28 november 2024 | 38 min

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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 it’s 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

The Science Behind Race Day Illness and Nutrition with Dr. Pfaffenbach | Ask a Cycling Coach Podcast 502

21 november 2024 | 62 min

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Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00:00) Welcome!

(00:00:09) Discussing Kristian Blummenfelt’s 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 Kristian’s 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 Blummenfelt’s 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

What Pro Cyclists Eat with World Tour Nutritionist Will Girling | Ask a Cycling Coach Podcast 501

14 november 2024 | 50 min

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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 Girling’s 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

Macros and Easy Meals for Cyclists | Ask a Cycling Coach Podcast 500

7 november 2024 | 73 min

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

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Google Podcasts: https://trainerroad.cc/google

// 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 Dietician’s 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

Why You Need Coffee After Training | NEW STUDY | Ask a Cycling Coach Podcast 499

31 oktober 2024 | 33 min

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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

How UCI EDR World Champion Alex Rudeau Uses TrainerRoad | Ask a Cycling Coach Podcast 498

28 oktober 2024 | 35 min

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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

Why Counting Calories and Avoiding Cramps is Harder Than You Think | Ask a Cycling Coach Podcast 497

24 oktober 2024 | 68 min

HUGE STUDY | Nutrition Demands of le Tour de France Femmes | Ask a Cycling Coach Podcast 496

17 oktober 2024 | 55 min

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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

Technical Riding and Simulated Elevation with Hannah Otto | Ask a Cycling Coach Podcast 495

10 oktober 2024 | 79 min

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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

NEW RESEARCH | Supplements for Cyclists | Ask a Cycling Coach Podcast 494

3 oktober 2024 | 78 min

Recovery Week Nutrition for Cyclists with Dr. Kyle Pfaffenbach - Ask a Cycling Coach Podcast 493

1 oktober 2024 | 65 min

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

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

// 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

How Cyclists Should Strength Train: Research Review - Ask a Cycling Coach Podcast 492

19 september 2024 | 51 min

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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

HUGE New Studies | Norwegian Method | Carbohydrate Limits - Ask a Cycling Coach Podcast 491

12 september 2024 | 80 min

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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

Training & Illness, Sunscreen & Performance, Why You’re Getting Dropped, and More - Ask a Cycling Coach Podcast 490

5 september 2024 | 84 min

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// 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

SBT GRVL, Gravel Strategy and Equipment, and More - Ask a Cycling Coach Podcast 489

29 augusti 2024 | 82 min

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- https://www.TrainerRoad.com

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// 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.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

High-Carb Gut Training for Cyclists, Best Protein Sources and More - Ask a Cycling Coach Podcast 488

22 augusti 2024 | 73 min

How Melisa Rollins Won the Leadville 100 MTB - Ask a Cycling Coach Podcast 487

15 augusti 2024 | 51 min

How to Race the Leadville 100, Elevation and FTP, Nutrition, and More - Ask a Cycling Coach Podcast 486

8 augusti 2024 | 20 min

High-Dose Carbohydrate, Homemade Drink Mix, and More - Ask a Cycling Coach Podcast 485

1 augusti 2024 | 51 min

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

// SHARE AND RATE THE PODCAST!

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

Heat Training for Cyclists Deep Dive with Dr. Chris Minson - Ask a Cycling Coach Podcast 484

25 juli 2024 | 44 min

Hannah’s Kokopelli FKT, Jonathan’s Downieville, Pacing, and More - Ask a Cycling Coach Podcast 483

18 juli 2024 | 86 min

Sodium Bicarbonate for Cyclists Deep Dive with Dr. Andy Sparks - Ask a Cycling Coach Podcast 482

11 juli 2024 | 63 min

Tiffany Keep - Qualifying for The 2024 Paris Olympics! - Ask a Cycling Coach Podcast 481

4 juli 2024 | 37 min

How Pros Set Up Gravel and MTB for 2024 Lifetime Grand Prix - Ask a Cycling Coach Podcast 480

27 juni 2024 | 59 min

Protein for Cyclists and Sodium Loading with Dr. Kyle Pfaffenbach - Ask a Cycling Coach Podcast 479

20 juni 2024 | 65 min

How Hannah Otto Nearly Won Unbound Gravel! - Ask a Cycling Coach Podcast 478

13 juni 2024 | 97 min

Automatic Suspension That Makes You Faster? - Rockshox Flight Attendant - Ask a Cycling Coach Podcast 477

12 juni 2024 | 74 min

World-Tour Cyclist Nutrition and Scientific Research with Dr. Tim Podlogar - Ask a Cycling Coach Podcast 476

30 maj 2024 | 60 min

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

// SHARE AND RATE THE PODCAST!

https://youtu.be/k3IIJqNxNMo

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(0:00) Welcome!

(0:48) Tadej Pogacar from Tim’s perspective

(04:07) What does Pogacar do uniquely

(06:57) Tim's current work on heat and carbs

(09:57) Does heat affect carb absorption?

(13:18) Are products with menthol effective at lowering core temp

(15:57) Implications of modern high carb/sodium intake

(17:22) What Tim has learned as an advisor to World Tour teams

(19:19) Is nutrient timing really the next big thing?

(25:15) Can taking in too many carbs be bad?

(33:31) Do bigger riders process more carbs?

(36:39) Is 1:0.8 still the ideal carb ratio?

(39:54) Tim’s perspective on cluster dextrins

(43:02) What are World Tour teams doing with their nutrition?

(45:02) Balancing carb intake with body composition goals

(46:35) Observations in pro teams vs in the lab studies/test

(48:13) Do pro teams still use ketones?

(51:16) Are we consuming too much sodium?

(54:33) Is sodium bicarbonate being used in the pro peloton?

(56:41) How pro cyclists use caffeine

// RESOURCES MENTIONED

- Dr. Podlogar: https://tpodlogar.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

How to Build a Race-Day Nutrition Plan, Supplements Worth Paying For, and More - Ask a Cycling Coach Podcast 475

23 maj 2024 | 90 min

Tapering, Fitness Plateaus, Doping, and More – Ask a Cycling Coach Podcast 474

16 maj 2024 | 77 min

Why FTP is King, New Bicarbonate Study, Apple Cider Vinegar, and More – Ask a Cycling Coach Podcast 473

9 maj 2024 | 84 min

Olympian Savilia Blunk: Paris 2024 Olympics Training and Qualification – Ask a Cycling Coach Podcast

7 maj 2024 | 19 min

Sleep for Athletes, Creatine for Cyclists, Fitting in Strength Training, Beets for Cyclists - Study Review – Ask a Cycling Coach Podcast 472

2 maj 2024 | 86 min

Special Guest: Matt Beers - 3x Cape Epic Champ, South Africa National Champ – Ask a Cycling Coach Podcast 471

25 april 2024 | 54 min

Organic Nutrition Debate, Food Labels, Cyclist Recipe Suggestions, and More – Ask a Cycling Coach Podcast 470

18 april 2024 | 82 min

High Carb Adaptation and Limits with Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 469

17 april 2024 | 79 min

Heat Training, CO2 Tolerance, Race Intensity and More with Hannah Otto – Ask a Cycling Coach Podcast 468

4 april 2024 | 77 min

Training Repeatability, Nutrition, and Equipment with Pete Morris – Ask a Cycling Coach Podcast 467

28 mars 2024 | 57 min

Red Light Green Light is Live! + Training Fatigue Discussion with Alex Wild – Ask a Cycling Coach Podcast 466

21 mars 2024 | 36 min

Runners High, Racing FOMO, Power-to-Weight Ratio, and More – Ask a Cycling Coach Podcast 465

14 mars 2024 | 102 min

Tour de France at 58 Years Old, Pro Cycling Nutrition, Pyramidal Training – Ask a Cycling Coach Podcast 464

7 mars 2024 | 74 min

How to Lose Weight and Keep it Off with Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 463

29 februari 2024 | 157 min

Overtraining vs. Overreaching, Fatigue, Collagen, and More – Ask a Cycling Coach Podcast 462

22 februari 2024 | 95 min

Pro Tips, Fatigue Management, Sweat Loss, and More with Alex Wild – Ask a Cycling Coach Podcast 461

15 februari 2024 | 58 min

Mental Health and Performance, Gravel vs. XC, and More with Haley Smith – Ask a Cycling Coach Podcast 460

2 februari 2024 | 60 min

Sleep Deprivation, How Pro Cyclists Train, Perfectionism, Fat vs. Carbs vs. Lactate – Ask a Cycling Coach Podcast 459

25 januari 2024 | 105 min

Late Night Workouts: Scientific Deep Dive w/Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 458

18 januari 2024 | 91 min

The Next Big Thing in Cycling Nutrition? (Cluster Dextrin / Highly Branched Cyclic Dextrin) – Ask a Cycling Coach Podcast 457

11 januari 2024 | 59 min

MTB Tips from World Champion Richie Rude – Ask a Cycling Coach Podcast 456

5 januari 2024 | 77 min

How to Set Big Goals and Achieve Them for Cyclists – Ask a Cycling Coach Podcast 455

28 december 2023 | 32 min

Aerodynamics, Electrolytes, Improving Standing Power – Ask a Cycling Coach Podcast 454

21 december 2023 | 97 min

Do 30/30s Make You Slower, Rest vs. Taper Weeks, and More – Ask a Cycling Coach Podcast 453

14 december 2023 | 86 min

Worm Blood Doping, Recovery Week Mistakes, Hardest Zones – Ask a Cycling Coach Podcast 452

7 december 2023 | 45 min

High Carb: Can You Balance Performance Long-Term Health? – Ask a Cycling Coach Podcast 451

30 november 2023 | 82 min

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED

(0:00) Welcome!

(08:22) Are all of the carbohydrates that cyclists consume causing long-term health issues?

(23:20) How to balance performance and long-term health

(42:16) Dealing with sleep apnea for athletes

(47:28) What could be causing poor sleep?

(50:06) Nutritional decisions that improve sleep quality

(53:33) Should you alter your nutrition strategy with your menstrual cycle?

(01:03:12) The effects of excessive sodium intake on digestion and performance

RESOURCES MENTIONED IN THIS EPISODE

Jonathan’s Everesting video: https://youtu.be/RpRAM8L3rCQ?feature=shared

Watch our latest Cycling Science Explained video now!

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

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

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Strava Club: https://www.strava.com/clubs/trainerroad

https://youtu.be/k3IIJqNxNMo

Twitter: https://twitter.com/TrainerRoad

The 80% Rule, Peaking, Numb Hands, Z2 and Entertainment in TrainerRoad – Ask a Cycling Coach Podcast 450

23 november 2023 | 73 min

Science-Backed Nutrition Plan for Cyclists | New video out now! – Ask a Cycling Coach Podcast 449

16 november 2023 | 1 min

Masters Cyclist Training Plans and TrainerRoad Product Updates! – Ask a Cycling Coach Podcast 448

9 november 2023 | 28 min

Should Cyclists Use Ketones and Creatine? – Ask a Cycling Coach Podcast 447

2 november 2023 | 81 min

How to Train Willpower For Endurance Athletes – Ask a Cycling Coach Podcast 446

26 oktober 2023 | 32 min

Scientific Off-Season Recommendations for Cyclists – Ask a Cycling Coach Podcast 445

19 oktober 2023 | 79 min

Hannah’s World Cup Win Learnings, Weight Gain, Heat Training, and More – Ask a Cycling Coach Podcast 444

12 oktober 2023 | 64 min

Greens Powders, Slow Tires, Sleep Optimization, and More – Ask a Cycling Coach Podcast 443

5 oktober 2023 | 92 min

Study Review: Nicotine, Bicarbonate, Deficits, Recovery Nutrition, Concussions – Ask a Cycling Coach Podcast 442

28 september 2023 | 49 min

Threshold Training, Antacids, Repeatability, and More – Ask a Cycling Coach Podcast 441

21 september 2023 | 80 min

Recognizing Fatigue, Pros’ Favorite Workouts, Gravel Nats, and More – Ask a Cycling Coach Podcast 440

14 september 2023 | 76 min

Are You Carb Loading Wrong, Macros, Electrolytes, and More – Ask a Cycling Coach Podcast 439

7 september 2023 | 54 min

Hannah’s Leadville, Steep Climbs, Saddle Problems, and More – Ask a Cycling Coach Podcast 438

31 augusti 2023 | 76 min

Strength Training for Cyclists - Ultimate Guide – Ask a Cycling Coach 437

24 augusti 2023 | 114 min

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED

(0:00) Welcome!

(2:21) Why you need to do strength training

(9:26) Why you should do strength training in more than just the offseason

(11:50) How often should you do strength training every week?

(14:56) Should you do strength training on hard days or easy days?

(29:20) How to avoid DOMS

(34:09) Can strength training replace a specific type of cycling workout?

(37:00) How to know when you should prioritize strength or cycling training

(41:33) What is the minimum amount of strength training you should do

(46:50) How much will your sprint power or FTP increase from strength training?

(53:18) Are bodyweight exercises enough for cyclists, or do you need equipment?

(57:05) No equipment, at-home strength training exercises for cyclists

(1:00:51) Should cyclists use TRX systems?

(1:02:32) Is yoga sufficient strength training for cyclists?

(1:04:35) How does strength training for cycling differ from lifting for general health?

(1:06:33) TrainerRoad’s strength training benchmarks calculator

(1:11:53) What are the best and most important strength training exercises for cyclists?

(1:16:09) Are kettlebell flow workouts too intense for cyclists?

(1:18:17) Do you need to adjust your strength training plan for your age?

(1:23:25) Strength training recommendations for triathletes

(1:26:46) Which strength training exercises help with maintaining the aero/TT position?

(1:31:41) Can strength training replace a warm up or cool down for cycling?

(1:32:46) What strength training exercises can help cyclists avoid broken collarbones and other injuries?

(1:34:50) What strength training exercises can help cyclists avoid a sore lower back on the bike?

(1:43:32) What strength training exercises can help you stabilize your pedal stroke?

(1:45:32) How should cyclists change their nutrition when they start doing strength training?

(1:50:21) What supplements should cyclists take when they start doing strength training?

LINKS MENTIONED

- Derek’s Strength Training Company: www.DialedHealth.com

- Derek’s instagram: https://instagram.com/dialedhealth

- TrainerRoad Strength Training Benchmarks Calculator: https://www.trainerroad.com/strength-training-calculator

Watch our latest Cycling Science Explained video now!

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

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

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Strava Club: https://www.strava.com/clubs/trainerroad

Submit your Question to the Ask a Cycling Coach Podcast

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

Top 10 at Leadville with TrainerRoad - Kate McLaughlin – Ask a Cycling Coach 436

23 augusti 2023 | 15 min

Leadville 100 with Keegan Swenson and Sofía Gomez Villafañe – Ask a Cycling Coach Podcast 435

17 augusti 2023 | 51 min

HRV, Caffeine, Hannah Otto’s Leadville Prep, and More – Ask a Cycling Coach Podcast 434

10 augusti 2023 | 110 min

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(0:27) New AI FTP Detection and other product updates!

(4:15) How Hannah is preparing to defend her Leadville title

(11:53) Full deep dive into Leadville prep

(38:11) Are all of us not consuming enough caffeine on race day?

(1:06:41) Should you use DFA alpha 1 to find your aerobic threshold?

(1:26:55) How to avoid bad tasting bottles and hydration packs

(1:29:19) What causes heart rate to *not* go up in hot conditions?

(1:37:49) What happens when you train with too high of an FTP?

ITEMS MENTIONED IN THIS EPISODE

1. UPDATED VIEW ON HRV ANALYSIS DURING EXERCISE AND DFA ALPHA 1, Marco Altani

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

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

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Strava Club: https://www.strava.com/clubs/trainerroad

https://youtu.be/NtoCgX1CAUM

Twitter: https://twitter.com/TrainerRoad

Dieting, Peaking, Cooling Strategies, and More – Ask a Cycling Coach Podcast 433

3 augusti 2023 | 90 min

hare the podcast with your friends, and rate it 5-stars!
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TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(0:33) Alex Larson’s take on using natural foods to fuel your rides

(11:10) How to find the right gearing for a course

(12:26) 2023 IRONMAN World Championships course discussion

(22:57) How to ride descents blind

(30:31) Have you reached a lifelong peak?

(38:18) Does spraying water on yourself mid-race actually cool you off?

(51:52) Carbohydrate intake recommendations for rides of different durations and intensities

(1:03:54) Does dieting ruin your metabolism?

Signs you may be not eating enough

(1:19:40) Has the scientific research on beer and cycling changed?

Watch our latest Cycling Science Explained video now!

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

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

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Strava Club: https://www.strava.com/clubs/trainerroad

https://youtu.be/NtoCgX1CAUM

Twitter: https://twitter.com/TrainerRoad

Pro Cyclocross Strategy, Tire Choice, and More with Tobin Ortenblad – Ask a Cycling Coach Podcast 432

27 juli 2023 | 104 min

Big Moves on the Final Day! - ST6 Stage 6 – Ask a Cycling Coach Podcast 431

18 juli 2023 | 10 min

Big Gamble Paid Off! - ST6 Stage 5 – Ask a Cycling Coach Podcast 430

17 juli 2023 | 14 min

Change in Strategy! - ST6 Stage 4 – Ask a Cycling Coach Podcast 429

16 juli 2023 | 15 min

Queen Stage Redemption! - ST6 Stage 3 – Ask a Cycling Coach Podcast 428

15 juli 2023 | 14 min

Big Mistake! - ST6 Stage 2 – Ask a Cycling Coach Podcast 427

14 juli 2023 | 15 min

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

RESOURCES MENTIONED IN THIS EPISODE:
- Singletrack 6 website: https://trainerroad.cc/Singletrack6
- Stage 1: https://trainerroad.cc/ST6Stage1
- Stage 2: https://trainerroad.cc/ST6Stage2
- Stage 3: https://trainerroad.cc/ST6Stage3
- Stage 4: https://trainerroad.cc/ST6Stage4
- Stage 5: https://trainerroad.cc/ST6Stage5
- Stage 6: https://trainerroad.cc/ST6Stage6

Watch our latest Cycling Science Explained video now!
https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf
iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD
Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH
Training Blog: https://trainerroad.cc/3gCdNdN
TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
Instagram: https://www.instagram.com/trainerroad/
Strava Club: https://www.strava.com/clubs/trainerroad
Facebook: https://www.facebook.com/TrainerRd
Twitter: https://twitter.com/TrainerRoad

Top 10 for Coach Jonathan?! - ST6 Stage 1 – Ask a Cycling Coach Podcast 426

13 juli 2023 | 13 min

Singletrack 6 MTB Stage Race Preview! – Ask a Cycling Coach Podcast 425

12 juli 2023 | 47 min

Ultimate Race Nutrition Guide, Caffeine and More – Ask a Cycling Coach Podcast 424

6 juli 2023 | 101 min

Share the podcast with your friends, and rate it 5-stars!
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TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(2:19) Suggestions from listeners: late night training

(12:14) Guide to pre-race preparation

(1:05:09) Should you prioritize cold drinks over overall drink volume?

(1:15:01)Why does ride nutrition caffeine hit different?

(1:22:48) Adjusting on the bike nutrition for heat vs. rain

(1:30:12) Follow us as we race Singletrack 6!

Watch our latest Cycling Science Explained video now!

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ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

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MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

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