Ask a Cycling Coach Podcast - Presented by TrainerRoad

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

Nov 14, 2024

Will Girling, the lead nutritionist at EF Pro Cycling, shares his expertise on endurance nutrition tailored for both pro and amateur cyclists. He discusses the key role of high carbohydrate intake during races and the differences in dietary needs for elite versus average athletes. Topics like managing weight, hydration strategies, and common nutrition mistakes are explored. Listeners gain practical tips on meal planning and fueling for long rides, ensuring a balanced diet to optimize performance.

50:13

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Episode guests

Will Girling

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Quick takeaways

High carbohydrate intake is emphasized for pro cyclists during endurance events, but individual tolerance can lead to varied digestion results.

The nutritional strategies of elite cyclists differ significantly from those of average cyclists, necessitating more precise and individualized fueling plans.

Amateur cyclists often make the mistake of under-fueling on long rides, which can negatively impact recovery and overall performance.

Deep dives

Pushing Carbohydrate Limits

Athletes like Magnus Ditlev are experimenting with high carbohydrate intake during endurance events, such as consuming 180 grams of carbohydrates per hour at the Ironman World Championships. This practice raises questions about the digestion capacity and performance impact of such high carbohydrate consumption. Some experts argue that while some athletes can handle these amounts, the science does not universally support these practices for all competitors. There is evidence suggesting excessive intake may lead to negative outcomes, including increased heart rates and gastrointestinal distress.

Intro

3min

Nutritional Strategies for Elite vs. Average Athletes

2min

Nutrition Strategies for Cyclists

7min

Diverse Nutrition Strategies Among Professional Cyclists

2min

Maximizing FTP Gains with Tailored Training Solutions

4min

Nutrition Strategies for Cyclists

21min

Nutritional Strategies for Cyclists

11min

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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

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