Ask a Cycling Coach Podcast - Presented by TrainerRoad
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616 afleveringen, van nieuw naar oud
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Raise Your FTP Fast! | The Guide to FTP for Cyclists | Ask a Cycling Coach Podcast 505
12 december 2024 · 1 uur 20 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
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https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000…
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How to Know You’re Training Too Much | Ask a Cycling Coach Podcast 504
5 december 2024 · 1 uur 22 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: h…
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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/…
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The Science Behind Race Day Illness and Nutrition with Dr. Pfaffenbach | Ask a Cycling Coach Podcast 502
21 november 2024 · 1 uur 2 min
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(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.face…
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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…
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Macros and Easy Meals for Cyclists | Ask a Cycling Coach Podcast 500
7 november 2024 · 1 uur 13 min
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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 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…
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Why You Need Coffee After Training | NEW STUDY | Ask a Cycling Coach Podcast 499
31 oktober 2024 · 33 min
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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…
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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/
- Trai…
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Why Counting Calories and Avoiding Cramps is Harder Than You Think | Ask a Cycling Coach Podcast 497
24 oktober 2024 · 1 uur 8 min
2025 Podcast Race Forum Thread/Poll: https://www.trainerroad.com/forum/t/what-races-should-coach-jonathan-do-in-2025/97339 Lees meer
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// TOPICS COVERED
00:00:00 Welcome!
00:00:16 Big Sugar Weekend Recap
00:00:57 Meeting Fans and Funny Moments
00:02:45 Sophia and Keegan's Performance
00:04:24 How Gravel Racing is Completely Changing
00:11:18 New Equipment and Strategy in Gravel Racing
00:17:20 Kona IRONMAN World Championships Discussion
00:25:47 Which Race Should the Podcast Do in 2025??
00:30:58 Why Calculating Caloric Burn Is Harder Than You Think
00:38:54 Why is Cramping Becoming More Common in 2024?
00:50:50 Heart Rate and Fitness: Myths and Realities
01:05:22 New TrainerRoad Features
// RESOURCES MENTIONED
- 2025 Podcast Race Forum Thread/Poll: https://www.trainerroad.com/forum/t/what-races-should-coach-jonathan-do-in-2025/97339
- Energetics of a World-Tour Female Road Cyclist During a Multistage Race (Tour de France Femmes) https://trainerroad.cc/areta2024
- Daily cardiac autonomic responses during the Tour de France in a male professional cyclist https://trainerroad.cc/Bourdillon2024
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: ht…
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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://traine…
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Technical Riding and Simulated Elevation with Hannah Otto | Ask a Cycling Coach Podcast 495
10 oktober 2024 · 1 uur 19 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
-…
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NEW RESEARCH | Supplements for Cyclists | Ask a Cycling Coach Podcast 494
3 oktober 2024 · 1 uur 18 min
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// TOPICS COVERED
00:00:00 Welcome!
00:00:33 Addressing Interruption/Sync Issues
00:03:17 Norwegian Method Controversy
00:08:42 New Personalized Training Plans Launch!
00:25:49 Study review: Systematic Review of Supplements for Cyclists
00:27:29 What are Systematic Reviews and How to Interpret Research
00:35:32 The Study’s Inclusion Criteria and Filtering Process
00:37:41 What supplements actually make you faster?
00:40:34 Review: Does Caffeine Make You a Faster Cyclist?
00:42:21 Nate’s Not So Light Bike Build Story
00:43:57 Review: Does Creatine Make You a Faster Cyclist?
00:47:55 Review: Does Sodium Bicarbonate Make You a Faster Cyclist?
00:56:44 Review: Does Beta Alanine Make You a Faster Cyclist?
00:58:30 Review: Do Nitrates Make You a Faster Cyclist?
01:00:10 Combining Supplements for Performance
01:03:15 Practical Recommendations and Personal Experiences
// RESOURCES MENTIONED
- Try the new Custom Training Plan Builder! https://www.TrainerRoad.com
- Nutritional Ergogenic Aids in Cycling: A Systematic Review. Valiño-Marques, et al., 2024: https://trainerroad.cc/valinomarques2024
- Do Nitrates Actually Make You Faster? https://youtu.be/gABbnHLQwws
- Does Sodium Bicarbonate Make You Faster? https://youtu.be/8WADvfYqesE
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- …
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Recovery Week Nutrition for Cyclists with Dr. Kyle Pfaffenbach - Ask a Cycling Coach Podcast 493
1 oktober 2024 · 1 uur 5 min
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// TOPICS COVERED
00:00 Welcome!
00:16 Listener Question on Recovery Week Nutrition
01:38 Understanding Recovery Week Challenges
02:57 The Science Behind Recovery
06:37 Adapting to Training Stimuli
09:41 Importance of Consistent Training
23:28 Nutrition Strategies for Recovery
24:31 Balancing Carbohydrates and Protein
30:31 Maintaining Fueling Habits During Recovery Week
36:41 The Science of Satiety: Protein vs. Fat
39:47 Protein's Role in Athletic Performance
41:30 Guiding Principles for Recovery Nutrition
43:03 Managing Weight Fluctuations
54:22 Optimizing Protein Intake for Recovery
01:00:21 Lab Testing and Future Plans
Join Coach Jonathan and Dr. Kyle Pfaffenbach as they delve into the intricacies of recovery week nutrition. Addressing listener Ken's question, they explore the best approach to nutrition during a low-volume recovery week. Key points include the importance of maintaining a high protein intake, managing carbohydrate intake appropriately, and practical strategies to maximize athletic recovery and performance. Discover why recovery is a continuous process and learn actionable tips to fuel effectively during your recovery weeks.
// RESOURCES MENTIONED
- https://www.instagram.com/kylepfaffenbach/
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on …
-
How Cyclists Should Strength Train: Research Review - Ask a Cycling Coach Podcast 492
19 september 2024 · 51 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
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iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
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- …
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HUGE New Studies | Norwegian Method | Carbohydrate Limits - Ask a Cycling Coach Podcast 491
12 september 2024 · 1 uur 20 min
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iTunes: https://trainerroad.cc/apple2
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Google Podcasts: https://trainerroad.cc/google
// 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 - Exogenou…
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Training & Illness, Sunscreen & Performance, Why You’re Getting Dropped, and More - Ask a Cycling Coach Podcast 490
5 september 2024 · 1 uur 24 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
- TrainerRo…
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SBT GRVL, Gravel Strategy and Equipment, and More - Ask a Cycling Coach Podcast 489
29 augustus 2024 · 1 uur 22 min
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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.Tr…
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High-Carb Gut Training for Cyclists, Best Protein Sources and More - Ask a Cycling Coach Podcast 488
22 augustus 2024 · 1 uur 13 min
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iTunes: https://trainerroad.cc/apple2
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// TOPICS COVERED
(0:00) Welcome!
(0:01:23) Jonathan’s Nutrition Plan for SBT GRVL
(0:03:50) The Nuance of Carbohydrate Ratios
(0:09:31) The Science Behind Carbohydrate Ratios
(0:17:26) The Impact of Carbohydrate Ratios on Performance
(0:23:52) The Complexity of Nutrition and Individual Variability
(0:27:18) Considering Taste Preferences and Gut Health
(0:30:26) The Marginal Gains of Carbohydrate Ratios
(0:34:44) The Process of Finding the Right Nutrition Strategy
(0:45:37) Listener question about finding the best protein sources
(0:51:06) Assessing Protein Quality
(0:57:36) Protein Digestibility Corrected Amino Acid Score (PDCAAS)
(1:05:14) Practical Recommendations for Protein Sources
// RESOURCES MENTIONED
- https://www.TrainerRoad.com
- https://www.sbtgrvl.com
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIh…
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How Melisa Rollins Won the Leadville 100 MTB - Ask a Cycling Coach Podcast 487
15 augustus 2024 · 51 min
- Lifetime GP Leadville Recap Video: Lees meer
- Melisa’s Instagram:
- Twenty24 Team Instagram:
- Try TrainerRoad risk-free! 👉 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
(0:00) Welcome!
(0:18) Melisa’s Leadville History
(6:47) How Melisa got a pro contract
(8:58) How road racing helped Melisa win Leadville
(12:41) Melisa’s unconventional Leadville pacing plan/approach
(17:03) Melisa’s Nutrition Plan
(27:13) How Melisa battled muscle cramps and fatigue
(30:39) The impact of drafting and a separate start for women
(44:11) What helped Melisa most to win Leadville
(47:18) Melisa closing comments and motivation for the youth
// RESOURCES MENTIONED
- Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets
- Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleRaceGuide
- Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast…
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How to Race the Leadville 100, Elevation and FTP, Nutrition, and More - Ask a Cycling Coach Podcast 486
8 augustus 2024 · 20 min
- Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets Lees meer
- Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleRaceGuide
- Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918
- Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00) Welcome!
(0:52) New Strength Training Update for TrainerRoad!
(2:16) New training plan update: Group and Solo Rides!
(3:37) Leadville Course Preview
(4:59) Course Flyover
(7:05) How start corrals work and why it’s different this year
(8:06) Elevation and when to arrive
(9:12) Elevation’s effect on performance
(10:43) How hard you need to ride to meet your time goal
(11:45) Time cut speed and w/kg
(12:18) Big buckle speed and w/kg
(12:43) 7 Hour speed and w/kg
(13:02) Course Record speed and w/kg
(13:27) Pacing plan best practices
(14:28) High elevation nutrition
(18:05) Crewing
(18:20) Drafting and race plan execution
// RESOURCES MENTIONED
- Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets
- Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleRaceGuide
- Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/Traine…
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High-Dose Carbohydrate, Homemade Drink Mix, and More - Ask a Cycling Coach Podcast 485
1 augustus 2024 · 51 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00) Welcome!
(0:33) Is “banking carbs” a myth?
(03:09) How many carbs can you “load”?
(03:44) The glycolytic demand of triathlons
(06:00) The misunderstanding of “storing” carbs during a race
(09:32) Understanding glycogen sparing
(12:56) The insane speed of the best triathletes
(16:30) Dr. Pfaffenbach’s interpretation of why triathletes take in so many carbs on the bike
(22:03) Recap of first question
(23:50) The impact of low blood sugar on performance
(25:35) The Central Governor Theory
(30:21) How to use glycogen during a stage race
(32:33) How to increase sodium in a DIY drink mix
(33:45) Coach Jonathan’s drink mix recipe
(38:46) The cost of salt vs. sodium citrate
(40:24) Why Dr. Pfaffenbach doesn’t prefer sodium capsules
(42:43) The codependence of water, sugar, and salt
(46:00) Why hydrating is crucial for short events too
(47:20) Recap of first question
// RESOURCES MENTIONED
www.TrainerRoad.com
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Learn more about Adaptive Training: https://trainerroad.cc…
-
Heat Training for Cyclists Deep Dive with Dr. Chris Minson - Ask a Cycling Coach Podcast 484
25 juli 2024 · 44 min
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// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00) Welcome!
(0:33) What Dr. Minson has been working on lately
(1:53) Dr. Minson’s heat adaptation testing protocol
(5:45) The common mistake cyclists make with heat training
(9:35) Combining heat training and altitude training
(15:04) Different methods of body temperature measurement
(18:47) Are non-invasive measurement tools inherently flawed?
(22:16) Passive vs active heat adaptation
(26:40) Is bare skin better at cooling than any fabric?
(31:48) Could sun sleeves help you cool better?
(34:41) Are ice slurry gels and mixes the next innovation in endurance nutrition?
(37:58) Has cooling replaced aerodynamics as the next wave of innovation in cycling?
// RESOURCES MENTIONED
- Alex Hutchinson’s Heat Training experience with Dr. Minson: https://www.outsideonline.com/health/training-performance/running-in-the-heat/
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to t…
-
Hannah’s Kokopelli FKT, Jonathan’s Downieville, Pacing, and More - Ask a Cycling Coach Podcast 483
18 juli 2024 · 1 uur 26 min
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// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00) Welcome!
(0:38) Deep Dive on Hannah’s FKT
(31:46) Coach Jonathan’ questions for Hannah
(32:09) How many kilojoules did Hannah burn?
(35:02) How many carbs, electrolytes, and ml of fluid did Hannah consume per hour?
(47:57) Hannah’s equipment choices
(58:33) Jonathan’s learnings from Downieville (A Race)
// RESOURCES MENTIONED
- Kokopelli Strong video: https://youtu.be/Sq-kcxMBrVA?feature=shared
- Hannah’s Bike Check: https://youtu.be/yTHr4CtOHyw?feature=shared
- Hannah’s Instagram: https://www.instagram.com/thehannahotto/
- Water Filter: https://www.rei.com/product/100537/katadyn-befree-06-l-water-filter-bottle-20-fl-oz
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
-
Sodium Bicarbonate for Cyclists Deep Dive with Dr. Andy Sparks - Ask a Cycling Coach Podcast 482
11 juli 2024 · 1 uur 3 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00) Welcome, and Dr. Sparks’ background
(01:47) Dr. Sparks explaines the latest bicarb research
(10:24) How you are misunderstanding / misusing sodium bicarbonate
(15:15) Explained: How sodium bicarbonate makes you faster
(20:45) Ideal timing for sodium bicarbonate intake
(21:38) Best type of training and racing for sodium bicarbonate intake
(31:29) Are pros taking bicarb *during training and racing?!
(33:51) How to practically ingest bicarb during a race
(39:27) Co-ingestion (caffeine, creatine, etc.)
(42:37) Can sodium bicarbonate make you a slower cyclist?
(49:21) Does sodium bicarbonate raise or lower lactate levels?
// RESOURCES MENTIONED
- The Effects of a Carbohydrate Hydrogel System for the Delivery of Bicarbonate Mini-Tablets on Acid–Base Buffering and Gastrointestinal Symptoms in Resting Well-trained Male Cyclists. Gough, Sparks, 2024: https://sportsmedicine-open.springeropen.com/counter/pdf/10.1186/s40798-024-00684-x.pdf
- Nutrition and Supplements in Cycling, 1st Edition: https://www.amazon.com/Nutrition-Supplements-Cycling-Lewis-Gough/dp/1032451076
- Maurten Bicarb System: https://www.maurten.com/products/bicarb
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Fa…
-
Tiffany Keep - Qualifying for The 2024 Paris Olympics! - Ask a Cycling Coach Podcast 481
4 juli 2024 · 37 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00) Welcome!
(0:42) Goal of all goals the Olympics
(01:55) Get to Know Tiffany Keep
(06:11) Where did Tiffany Grow up?
(07:43) Tiffany’s cycling career review
(12:41) How being a mountain biker helps Tiffany on the road
(14:33) Challenges of learning road racing
(18:46) How Tiffany won the Cape Town Cycle Tour
(23:31) Tiffany’s plan for the Olympic Road Race in Paris 2024
(24:08) WhatTiffany learned at World Championships
(28:11) Does Tiffany plan on doing both road and mtb?
(31:40) Balance having a job and becoming a pro
(34:37) Parting notes
// RESOURCES MENTIONED
- Tiffany’s Instagram: https://www,instagram.com/tiffanykeep
- DAS Hutchinson Brother Team Instagram: https://www,instagram.com/das_hutchinson_brother
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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
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- 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://train… -
How Pros Set Up Gravel and MTB for 2024 Lifetime Grand Prix - Ask a Cycling Coach Podcast 480
27 juni 2024 · 59 min
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// TOPICS COVERED
(0:00) Welcome!
(0:12) Alex’s upcoming races
(05:19) Equipment discussion
(05:45) How Flight Attendant has changed bike setup
(08:45) Suspension sag, pressure, and settings
(11:36) Are tire inserts needed if you run high pressure?
(13:06) Why some modern wheels are using stiffer spokes
(14:45) Why mountain bikers are no longer using dual piston brakes
(16:50) What tires Alex is running on his MTB
(17:50) Tire specs explained!
(19:25) Should we not use different sized rotors?
(20:00) Why thicker rotors can perform better
(21:22) Alex’s thoughts on the new SRAM Red
(23:30) MTB brake setup tips
(26:18) How integrated handlebars fit differently than you think
(31:07) Are hardtails and softails irrelevant now?
(32:48) How Alex sets up the Epic WC suspension
(35:05) Are suspension gravel bikes the future?
(37:20) Alex’s gravel tire setup choice on the Crux
(39:40) Why drop bars on hardtails is so complicated
(40:36) Waxing chains – how the pros do it
(44:40) Why SRAM Transmission is making chain lubrication more complicated
(49:23) Alex’s cycling kit changes
(51:10) What Alex does for carbohydrate mix
(55:57) How Alex has changed his recovery strategy
// RESOURCES MENTIONED
- Alex’s Instagram: www.instagram.com/alexwildmtb
- Truckee Tahoe Gravel: https://www.truckeegravel.com/
- Vittoria Air-Liner Insert: https://vittoria.com/products/air-liner-mtb
- Roval Control SL Team: https://www.specialized.com/us/en/roval-control-sl-team/p/1000195901?searchText=30125-2304&color=1000195920-1000195901
- 4 piston brakes: https://www.sram.com/en/sram/models/db-lvl-ult4-c1
- Renegade Tire: https://www.specialized.com/us/en/s-works-renegade-2bliss-ready-t5t7/p/205215?color=330411-205215
- Fast Trak Tire: https://www.specialized.c…
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Protein for Cyclists and Sodium Loading with Dr. Kyle Pfaffenbach - Ask a Cycling Coach Podcast 479
20 juni 2024 · 1 uur 5 min
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// TOPICS COVERED
(0:00) Welcome!
(0:25) Is sodium loading necessary, and if so, how is it best done?
(36:33) How training increases plasma volume
(43:58) Should you ingest protein during rides
// RESOURCES MENTIONED
- Precision Hydration PH1500: https://www.precisionhydration.com/us/en/products/ph-1500-electrolyte-drink-mix/
// 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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How Hannah Otto Nearly Won Unbound Gravel! - Ask a Cycling Coach Podcast 478
13 juni 2024 · 1 uur 37 min
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// TOPICS COVERED
(0:00) Welcome!
(0:06) Hannah’s Unbound Experience
(08:32) How a Women’s Start changed the race
(10:53) How Hannah prepared for such a long race
(23:08) How to manage peer pressure in a group
(31:16) How does Hannah feel and recover after Unbound
(32:49) Hannah’s tip to recover fast after races
(39:46) Why this athlete got an upset stomach at Unbound
(48:37) Why this athlete cramped at Unbound
(01:06:16) Are gravel tires unnecessary?
(01:14:21) Hannahs Gravel tire choice
(01:17:28) Silicone spray to get mud not to stick?
(01:19:01) Hannah’s advice on how to become a pro cyclist
// RESOURCES MENTIONED
- Hannah’s Instagram: https://www.instagram.com/hannah_finchamp
- The water bottle Nate mentioned: https://a.co/d/bbfjDsv
// 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://t…
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Automatic Suspension That Makes You Faster? - Rockshox Flight Attendant - Ask a Cycling Coach Podcast 477
13 juni 2024 · 1 uur 14 min
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// TOPICS COVERED
(0:00) Welcome!
(02:06) Flight attendant explained
(06:59) Why not leave your bike locked out all the time?
(14:44) Test data from Flight Attendant
(29:49) What info does FA use to make decisions?
(37:20) What is Adaptive Ride Dynamics?
(41:29) How Bias Adjustment works
(47:25) Why aren’t the sensors at the axles?
(52:33) Will FA allow more than 3 damping positions?
(57:51) How is FA going to affect bike design?
(01:07:41) What about gravel and road bikes?
// RESOURCES MENTIONED
- https://www.sram.com/en/rockshox/collections/flight-attendant
// 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
-
World-Tour Cyclist Nutrition and Scientific Research with Dr. Tim Podlogar - Ask a Cycling Coach Podcast 476
30 mei 2024 · 1 uur
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// 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 abo…
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How to Build a Race-Day Nutrition Plan, Supplements Worth Paying For, and More - Ask a Cycling Coach Podcast 475
23 mei 2024 · 1 uur 30 min
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// TOPICS COVERED
(0:00) Welcome!
(05:23) How Kyle helps Keegan fuel 40hr weeks
(15:14) Should you eat less on recovery days?
(20:50) Race-week nutrition guidelines
(32:06) How Kyle likes his athletes to carb load
(36:10) Foods to avoid when carb loading
(49:34) Which supplements are worth paying for?
(01:10:47) Research and supplements: It’s complicated
// RESOURCES MENTIONED
- Dr. Kyle Pfaffenbach: https://www.instagram.com/kylepfaffenbach/
- Keegan Swenson: https://www.instagram.com/keegels99
// 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
-
Tapering, Fitness Plateaus, Doping, and More – Ask a Cycling Coach Podcast 474
16 mei 2024 · 1 uur 17 min
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// TOPICS COVERED
(0:00) Welcome!
(0:23) Hannah Race Updates
(27:27) Hannahs next race (Unbound)
(29:54) How do you taper for an event
(35:16) How do you adjust off the bike activities when tapering
(39:23) How does Hannah manage social media and distractions
(43:07) How to change nutrition during a taper
(49:48) Breaking through plateaus in fitness
(58:09) What is the next major innovation in cycling?
(01:06:59) Is doping a thing of the past?
// RESOURCES MENTIONED
- Hannah’s Instagram: https://www.instagram.com/hannah_finchamp/
- https://www.athleticsintegrity.org/disciplinary-process/global-list-of-ineligible-persons
- https://en.wikipedia.org/wiki/List_of_doping_cases_in_cycling
// 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 FTP is King, New Bicarbonate Study, Apple Cider Vinegar, and More – Ask a Cycling Coach Podcast 473
9 mei 2024 · 1 uur 24 min
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// TOPICS COVERED
(0:00) Welcome!
(2:00) What Alex has learned from up & down results
(9:38) The risks of focusing on weight and losing weight for cyclists
(22:59) Is Matt Beers unbeatable in the Lifetime Grand Prix?
(48:56) New Maurten bicarbonate study - does this change everything?
(1:07:52) A shocking study about apple cider vinegar
// RESOURCES MENTIONED
- https://trainerroad.cc/Gough2024 - The Effects of a Carbohydrate Hydrogel System for the Delivery of Bicarbonate Mini-Tablets on Acid–Base Buffering and Gastrointestinal Symptoms in Resting Well-trained Male Cyclists, Gough, et al., 2024
- https://trainerroad.cc/4dAaD6Q - Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study. Abou-Khalil, 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 …
-
Olympian Savilia Blunk: Paris 2024 Olympics Training and Qualification – Ask a Cycling Coach Podcast
7 mei 2024 · 19 min
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// TOPICS COVERED
(0:00) Welcome!
(3:59) How to be process driven when results matter
(10:00) What sort of interval training do olympic XCO athletes do?
(11:51) Are the American XC MTB athletes peaking too early for the 2024 Paris Olympics?
(13:47) How Savilia prepared for the heat in the Brazilian UCI World Cup races
(15:58) Savilia’s equipment and nutrition strategies for her Olympic year
// RESOURCES MENTIONED
- Savilia’s Instagram: https://www.instagram.com/saviliablunk
- Decathlon Ford Racing Team: https://www.instagram.com/decathlon_ford_racing_team/
// 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
-
Sleep for Athletes, Creatine for Cyclists, Fitting in Strength Training, Beets for Cyclists - Study Review – Ask a Cycling Coach Podcast 472
2 mei 2024 · 1 uur 26 min
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// TOPICS COVERED
(0:00) Welcome!
(0:37) Is sleep hygiene overrated? Bonnar, et al., 2018
(16:19) Does creatine *not* improve cycling performance? Barranco-Gil, et al., 2024
(41:24) Order of strength and endurance training, Lee, et al., 2020
(01:06:47) Beetroot juice: Does it actually help with heat?
// RESOURCES MENTIONED
- https://trainerroad.cc/bonnar2018 Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches. Bonnar et al., 2018
- https://trainerroad.cc/Barranco-Gil2024 High-dose short-term creatine supplementation without beneficial effects in professional cyclists: a randomized controlled trial. Barranco Gil, et al., 2024
- https://trainerroad.cc/3wkT3CT Order of same-day concurrent training influences some indices of power development, but not strength, lean mass, or aerobic fitness in healthy, moderately-active men after 9 weeks of training. Lee, et al., 2020
- https://trainerroad.cc/Calvo2020 Influence of Nitrate Supplementation on Endurance Cyclic Sports Performance: A Systematic Review. Calvo, et al., 2020
- https://trainerroad.cc/Firari2024 Effects of Dietary Nitrate Supplementation in Recreational and Trained Cyclists in Normoxic and Hypoxic Conditions. Firari, et al., 2024
- https://trainerroad.cc/McCarthy2024 Pre-Loaded Betaine Improves Thermoregulation When Cycling in The Heat. McCarthy, 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! http…
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Special Guest: Matt Beers - 3x Cape Epic Champ, South Africa National Champ – Ask a Cycling Coach Podcast 471
25 april 2024 · 54 min
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// TOPICS COVERED
(0:00) Welcome!
(0:44) How did Matt get into Mountain biking?
(02:00) Matt’s stats Height/Weight
(02:31) What made Matt decide on mountain biking?
(04:44) Matt’s mind-blowing first FTP test results
(09:32) Matt’s biggest learning about nutrition
(11:28) What is Matt’s FTP?
(13:04) How to manage nutrition when you burn so many calories
(19:11) Sweat Testing
(20:50) What is Matt’s nutrition strategy?
(24:36) Cape Epic
(25:19) The difference that took Matt from participant to winner
(30:11) The potential of racing in the pro peloton
(33:16) What benefits did Matt get from 20hr indoor training weeks?
(39:07) Matt’s tips for winning Epic
(41:59) Matt’s perspective on the Lifetime Grand Prix
(46:31) Matt’s Bike setup
(51:16) What made Matt pick XC over DH and Enduro?
// RESOURCES MENTIONED
- Matt’s Instagram: https://www.instagram.com/mattbeers55
- Lifetime Grand Prix Recap from Sea Otter: https://youtu.be/SLjU3XiImfE?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 Succ…
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Organic Nutrition Debate, Food Labels, Cyclist Recipe Suggestions, and More – Ask a Cycling Coach Podcast 470
18 april 2024 · 1 uur 22 min
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// TOPICS COVERED
(0:00) Welcome!
(0:35) Should athletes eat organic, and how can you do it affordably?
(21:31) Tips on washing vegetables
(22:55) Alex’s tips on how to interpret a food label
(35:43) Meal suggestions for athletes
(56:30) Postpartum nutrition changes
(01:07:05) Who should and should not eat high carbohydrate diets?
// ALEX’S RECIPES/INGREDIENT LISTS
- Greek yogurt with oats and fruit. (overnight oats)
- Oatmeal made with a high protein milk
- Egg muffins made with veggies, eggs, and meat. Cook in muffin tin. Large batch and freeze.
- Smoked salmon sandwich w/fruit
- Rotisserie chicken with quinoa and greens (bagged salad kits work great!)
- Air fry Pita bread with favorite pizza sauce and lean meats and veggies for toppings. Side of greek yogurt for extra boost of protein, if needed.
- Paprika Chicken Stew served with rice or potatoes: https://www.skinnytaste.com/paprika-chicken-stew/
- DIY Chipotle bowl with rice, black beans, lean meat, bell peppers, corn, salsa, shredded cheese
- Sheet pan meals: Roast chicken breast or pork loin chops on a sheet pan in the oven. Baked potato or sweet potato stabbed with fork in microwave for a few minutes.
// RESOURCES MENTIONED
- Alex Larson Nutrition: https://alexlarsonnutrition.com/
- Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition/?hl=en
- “Are organics more nutritious than conventional foods? A comprehensive systematic review”, Oliveira Faoro, et al., 2024: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10987935/#
- “Limitations in the evidential basis supporting health benefits from a decreased exposure to pesticides through organic food consumption”, Mesnage et al., 2020: https://www.sciencedirect.com/science/article/abs/pii/S2468202019300919
// TRY TRAINERROAD …
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High Carb Adaptation and Limits with Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 469
17 april 2024 · 1 uur 19 min
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// TOPICS COVERED
(0:00) Welcome!
(01:38) Athlete question - how long does it take to adapt to high carb intake?
(17:59) Does osmolality really matter, and how does your gut process carbohydrates?
(01:02:34) Are there actually limits to how much carbohydrate we can ingest?
(01:05:43) Examples of very high carbohydrate absorption
(01:12:55) What other physiological limits affect our digestion?
// RESOURCES MENTIONED
- Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com
- Modeling: optimal marathon performance on the basis of physiological factors, Joyner, 1985. https://pubmed.ncbi.nlm.nih.gov/2022559/
// 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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Heat Training, CO2 Tolerance, Race Intensity and More with Hannah Otto – Ask a Cycling Coach Podcast 468
4 april 2024 · 1 uur 17 min
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// TOPICS COVERED
(00:00) Welcome!
(0:22) Belgian Waffle Ride Utah
(02:04) How to Prepare for bad weather
(08:17) How Hannah Otto decides which bike to train on
(11:49) Recommended heat and sauna training protocol
(20:31) Why using saunas during a training block can make you slower
(30:49) Is poor CO2 tolerance making you slower?
(36:41) How to train CO2 tolerance
(49:31) How to make early season races and hard workouts not as difficult
(01:04:54) How to train for sustained efforts after hard surges
// RESOURCES MENTIONED
- Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com
- https://trainerroad.cc/asis-fernandez2022 - Effects of apnoea training on aerobic and anaerobic performance: A systematic review and meta-analysis, Asis-Fernandez, et al., 2022
- Belgian Waffle Ride Utah ( BWR UT ): https://www.belgianwaffleride.bike/pages/utah
// 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
- List…
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Training Repeatability, Nutrition, and Equipment with Pete Morris – Ask a Cycling Coach Podcast 467
28 maart 2024 · 57 min
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// 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!
(01:41) Pete Morris’s boutique bike shop
(02:44) How to avoid mechanicals
(07:33) Why upgrading your wheels and tires in 2024 is more impactful than ever
(17:00) How to ride gravel if you are a punchy athlete
(30:23) The science behind repeatability and how to improve it
(37:12) What is Anaerobic Work Capacity?
(41:36) How to get fast with minimal training time
(50:23) Delicious post-ride meals
// RESOURCES MENTIONED
- Pete’s boutique bike shop: https://freelap.cc/
// 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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Red Light Green Light is Live! + Training Fatigue Discussion with Alex Wild – Ask a Cycling Coach Podcast 466
21 maart 2024 · 36 min
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// TOPICS COVERED
(00:00) Welcome!
(00:59) What’s new with Red Light Green Light?
(08:28) What supplements does Alex Wild take?
(14:28) How Red Light Green Light makes you a faster cyclist
(29:33) TrainerRoad employees win Cape Town Cycle Tour!
// RESOURCES MENTIONED
- See how Red Light Green Light could have changed your training: 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
-
Runners High, Racing FOMO, Power-to-Weight Ratio, and More – Ask a Cycling Coach Podcast 465
14 maart 2024 · 1 uur 42 min
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iTunes: https://trainerroad.cc/apple2
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00:00) Welcome!
(00:28) New updates for Red Light Green Light!
(09:40) Pre-race meals: Is cereal actually bad??
(25:56) Signs you aren’t eating enough
(43:29) Do we not get an endorphin rush when we ride??
(01:01:26) The one workout you shouldn’t do on trail
(01:10:50) Why you’re slow and don’t realize it
(01:22:02) How to mentally cope with missing races
(01:35:07) Should athletes fast from social media?
// RESOURCES MENTIONED
- Exercise-induced euphoria and anxiolysis do not depend on endogenous opioids in humans, Siebers, et al., 2021: https://www.sciencedirect.com/science/article/abs/pii/S0306453021000470
// 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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Tour de France at 58 Years Old, Pro Cycling Nutrition, Pyramidal Training – Ask a Cycling Coach Podcast 464
7 maart 2024 · 1 uur 14 min
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00:00) Welcome!
(0:01:13) Increased Training Load and overreaching
(0:17:41) 16wk Pyramidal Training with average cyclists
(0:42:18) Giro’s CRAZY new TT helmet
(0:47:23) Pro Cyclist Energy Availability during Spring Classics
(1:05:16) TdF Route data from a 58yo cyclist
// RESOURCES MENTIONED
- Why You ACTUALLY Need a Recovery Shake (and What SHOULD Be in it) https://youtu.be/bR2y3Q2a2qA
- Science-Backed Nutrition Strategy for Cyclists https://youtu.be/z2HXE1-il_Q
- How to Lose Weight and Keep it Off with Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 463 https://youtu.be/563mWgqvMZc
- Decreased energy availability during training overload is associated with non-functional overreaching and suppressed ovarian function in female runners, Schaal, et al,. 2021 https://trainerroad.cc/schaal2021
- Effects of a 16-Week Training Program with a Pyramidal Intensity Distribution on Recreational Male Cyclists https://trainerroad.cc/magalhaes2024
- Giro’s new TT helmet: https://escapecollective.com/there-are-no-words/
- Alternate-Day Low Energy Availability During Spring Classics in Professional Cyclists https://trainerroad.cc/heikura2019
- The Tour de France, also possible for mortals? A comparison of a recreational and a World Tour cyclist https://trainerroad.cc/barrancogil2024
// 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.…
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How to Lose Weight and Keep it Off with Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 463
29 februari 2024 · 2 uur 36 min
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00:00) Caloric Needs and Body Composition Management
(0:00:33) Viewer Question on how to lose weight and keep it off
(0:03:37) The Energy Availability approach explained
(0:23:32) Kyle’s take on diets
(0:32:00) The Menstrual Cycle and gender roles in dieting
(0:38:27) The challenges of nutrition studies
(0:39:16) Why gradual weight loss is best and how to do it
(0:43:38) The importance of consistency in diet
(0:49:47) Ideal protein, fat, and carbohydrate intake for cyclists
(0:56:55) Kyle’s protein balance perspective
(1:01:45) The importance of consistency in your training
(1:03:56) TrainerRoad’s groundbreaking new feature
(1:05:05) How sleep deprivation nullifies training
(1:11:55) How to learn from disappointing results
// RESOURCES MENTIONED
- Science-Backed Nutrition Strategy for Cyclists https://youtu.be/z2HXE1-il_Q
// 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: h…
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Overtraining vs. Overreaching, Fatigue, Collagen, and More – Ask a Cycling Coach Podcast 462
22 februari 2024 · 1 uur 35 min
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00) Welcome!
(2:53) Hannah’s recovery strategies for stage races
(5:28) Nutrition that helps you recover between races
(18:42) Is the pro peloton behind the curve with nutrition?
(23:23) What Hannah learned from racing the Mediterranean Epic
(33:17) New Triathlon plans including Masters Plans!
(37:15) Big Update:Red Light Green Light is in Early Access!
(56:24) Overreaching vs. Overtraining
(1:06:52) Avoiding fatigue with strength training
(1:20:14) Could collagen actually make you faster??
// RESOURCES MENTIONED
- Enable Red Light Green Light here: https://www.trainerroad.com/app/profile/early-access
- Mediterranean Epic Results: https://sportmaniacs.com/en/races/mediterranean-epic-mtb-2024
- New Triathlon Plans: https://www.trainerroad.com/forum/t/announcing-masters-triathlon-plans/90889
- Red Light Green Light Early Access: https://www.trainerroad.com/forum/t/red-light-green-light-is-available-in-early-access/90933
- Hydrolyzed Collagen Supplementation on Lower Body Stiffness in Recreational Triathletes, Nunez-Lisboa et al., 2021: https://trainerroad.cc/Lisboa2021
- Influence of specific collagen peptides and 12-week concurrent training on recovery-related biomechanical characteristics following exercise-induced muscle damage—A randomized controlled trial, Bischof et al., 2023: https://trainerroad.cc/Bischof2023
// 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/trainer…
-
Pro Tips, Fatigue Management, Sweat Loss, and More with Alex Wild – Ask a Cycling Coach Podcast 461
15 februari 2024 · 58 min
// SHARE AND RATE THE PODCAST! Lees meer
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00) Welcome!
(7:57) How to deal with bad start positions
(13:48) Balancing a career with pro racing
(19:33) What causes “bad days” on the bike?
(22:33) Do pros take time-off mid-season?
(29:27) How to decide when to pace yourself or not
(34:05) Managing a disappointing race result
(39:13) Late-season fatigue management
(40:50) How to figure out how much sweat you lose
(46:15) Why weighing yourself after training isn’t a good sweat test
(47:11) Alex’s nutrition strategy
(49:14) Bike setup tips for the Epic World Cup
// RESOURCES MENTIONED
- Alex’s Instagram: https://www.instagram.com/alexwildmtb
// 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
-
Mental Health and Performance, Gravel vs. XC, and More with Haley Smith – Ask a Cycling Coach Podcast 460
2 februari 2024 · 1 uur
// SHARE AND RATE THE PODCAST! Lees meer
iTunes: https://trainerroad.cc/apple2
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00) Welcome!
(01:34) What is Orthorexia?
(04:08) What is the difference between disordered eating and an eating disorder?
(06:47) How is training for gravel different from XCO
(22:26) The biggest change Haley has made to her training since going to gravel
(33:33) Suggestions for keeping training fun for kids and your friends
(47:02) How to manage the weight of expectations from previous results
// RESOURCES MENTIONED
- Haley’s Instagram: https://www.instagram.com/haleyhuntersmith/
// 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
-
Sleep Deprivation, How Pro Cyclists Train, Perfectionism, Fat vs. Carbs vs. Lactate – Ask a Cycling Coach Podcast 459
25 januari 2024 · 1 uur 45 min
// SHARE AND RATE THE PODCAST! Lees meer
iTunes: https://trainerroad.cc/apple2
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(02:22) Sleep deprivation’s effect on performance
(31:25) Red Light Green Light Progress
(43:17) How Pro Cyclists Train
(01:09:03) How to manage perfectionism
(01:30:53) Why are top pros burning more carbs?
// RESOURCES MENTIONED
- The role of perfectionism in predicting athlete burnout, training distress, and sports performance: A short-term and long-term longitudinal perspective https://trainerroad.cc/Květon2021
- Sleep Deprivation TikTok: https://trainerroad.cc/thatsleepdoc
- Relationships between training dose and record power outputs in professional road cyclists: insights and threats to validity https://trainerroad.cc/Galloetal2023
- The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review https://trainerroad.cc/Kirschen2018
- Aitor Viribay Morales’ Tweet Thread: https://trainerroad.cc/AitorViribayMorales
- The Norwegian Method: Episode 3: https://trainerroad.cc/NorwegianMethodEp3
// 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
- List…
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Late Night Workouts: Scientific Deep Dive w/Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 458
18 januari 2024 · 1 uur 31 min
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// TOPICS COVERED
(00:00) Welcome!
(00:05) Meet Dr. Kyle Pfaffenbach
(01:09) Addressing Late-Night Training Challenges
(02:53) Aligning Training with Body Clock
(5:31) Melatonin supplementation’s effect on our bodies
(27:14) Effects of carbs and protein on sleep and training
(43:41) Recovery drink misconceptions
(44:29) Macros and calories: How to
(57:00) Do carbs cause obesity and cancer?
(1:15:55) Are high fructose drinks bad for you?
// RESOURCES MENTIONED
- Kyle’s Instagram: https://www.instagram.com/kylepfaffenbach
- Eastern Oregon University: https://www.eou.edu/
- Brooks Beasts: https://www.instagram.com/brooksbeaststc
- Lumos Tech: https://lumos.tech/
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// HELPFUL LINKS
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- 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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The Next Big Thing in Cycling Nutrition? (Cluster Dextrin / Highly Branched Cyclic Dextrin) – Ask a Cycling Coach Podcast 457
11 januari 2024 · 59 min
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iTunes: https://trainerroad.cc/apple2
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(0:00) Welcome!
(00:38) What are the next innovations in pro cycling?
(07:52) Is Highly Branched Cyclic Dextrin (cluster dextrin) the next big thing in cycling nutrition?
(18:55) A periodization mistake that hurts your yearly progress
(25:56) Running Cross-training tips. Is concrete more damaging than asphalt or trail?
(32:13) Why aren’t more pro road cyclists doing other disciplines like MVDP, WVA, Pidcock, and Pieterse?
(38:37) How the order of your workouts affects your fitness
(50:04) A new study that shows pairing training with studying might actually help you retain information
// RESOURCES MENTIONED
- Image showing the different molecular structures we discussed: https://www.torqfitness.co.uk/wp-content/uploads/2022/11/molecules.png
- Float Set workout: https://www.trainerroad.com/app/cycling/workouts/45262-megantic-1
- Tibial acceleration and shock attenuation while running over different surfaces in a trail environment, Garcia, 2021.: https://www.sciencedirect.com/science/article/abs/pii/S144024402100058X
- MVDP in Sand (credit to FloBikes): https://youtu.be/Ji1CE6_9Dhc?feature=shared&t=4316
- Puck Pieterse (credit to UCI Mountain Bike World Series): https://youtu.be/RpMETGtVBvE?feature=shared&t=35
- Recess workout: https://www.trainerroad.com/app/cycling/workouts/312044-recess-5
- Moderate-to-vigorous intensity cycling exercise immediately after visual learning enhances delayed recognition memory performance, Venezia, 2023.: https://www.sciencedirect.com/science/article/abs/pii/S146902922300122X?fr=RR-2&ref=pdf_download&rr=84368897b84a986c
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