Discover the secrets to raising your Functional Threshold Power (FTP) and how it can transform your cycling experience. Uncover effective training strategies and learn the balance between effort and recovery for optimal performance. Explore the psychological aspects of training, the importance of consistency, and the role of race tactics in enhancing your FTP. Dive into pacing techniques and why power meters are essential for maintaining intensity. Get ready to elevate your cycling game with practical insights!

This time, pro cyclist Hannah Otto joins the conversation, bringing her expertise from the American gravel scene. They dive into managing burnout, emphasizing the importance of rest and nutrient intake during high training loads. Hannah shares insights on recognizing the signs of overtraining and how to balance ambition with health. The discussion also covers effective training strategies post-offseason and the mental hurdles athletes face. For cyclists looking to boost performance while avoiding burnout, this episode is a goldmine of advice!

A recent study reveals the surprising impact of strength training on cyclists' power output compared to core exercises. The hosts delve into how structured off-season training can enhance endurance and performance. Key findings also highlight the minimal effects of core training alone. Insights on VO2 max and body composition provide a deeper understanding of fitness benefits. Plus, there's a discussion on how AI technology can personalize training plans for optimal results. Strength training emerges as a crucial element for maintaining and improving cycling fitness.

Dr. Kyle Pfaffenbach, a nutrition expert from Eastern Oregon University, dives into the challenges of gut distress faced by endurance athletes like Kristian Blummenfelt, who recently experienced severe vomiting during a race. He discusses the physiological causes behind gastrointestinal issues and how factors like heat, bike position, and hydration play crucial roles. The conversation also covers nutritional strategies, including the benefits of glutamine and probiotics, highlighting the complexity of individual responses and the importance of tailored nutrition for optimal performance.

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.

In this discussion, registered dietitian Alex Larson shares his expertise on nutrition for cyclists. He emphasizes the importance of macronutrient balance and optimizing protein intake for better performance. Alex also explains effective meal planning, even on busy days, and the benefits of supplements like creatine. The conversation dives into personalized nutrition strategies, addressing the unique challenges cyclists face in maintaining their energy and body composition, offering tasty and convenient meal options to enhance training outcomes.

A recent study reveals that caffeine significantly boosts glycogen replenishment post-training, offering exciting strategies for athletes with grueling schedules. The discussion covers how to effectively deplete glycogen stores and the physiological mechanics of recovery. Listeners learn about glycogen synthase's crucial role and the timing of caffeine consumption to enhance performance. Insights into insulin and blood glucose responses add depth to the conversation, making caffeine consumption more than just a pick-me-up for serious athletes.

Reigning UCI EDR World Champion Alex Rudeau showcases his journey to the top of Enduro racing. He reveals how technical skills and a rigorous training regimen powered his championship win. Alex discusses the importance of interval training, nutrition strategies, and hydration for peak performance. He dives into the balance of power and endurance essential in competitive cycling. Plus, learn about the meticulous bike development process and the emotional milestones on his path to becoming a world champion.

Explore the intriguing challenges of calorie counting in cycling, where precision is tougher than it seems. Discover why cramping is becoming more common and how it relates to sodium loss and race intensity. Dive into the evolution of gravel racing, the significance of bike dynamics, and the emerging race strategies that athletes are adapting to. Plus, uncover the myths surrounding heart rate data and how it impacts training efficiency. This discussion is packed with insights for both seasoned cyclists and newcomers alike!

Dr. Jose Areta, a sports nutrition lecturer at Liverpool John Moores University, joins the conversation to unpack groundbreaking research on nutrition demands for female cyclists at the Tour de France Femmes. They delve into energy expenditure measurement using innovative methods like doubly labeled water and discuss the impact of energy deficits on performance. The discussion highlights the unique nutritional needs of female athletes, evidencing performance even in caloric shortages, and underscores the importance of tailored nutritional guidelines for maximizing health and athletic output.