Ask a Cycling Coach Podcast - Presented by TrainerRoad

What role does glycogen availability play in cramping and what is the latest research showing us about why cramps happen? Orange Seal Off-Road Team’s Alex Wild will join us to dig into this as well as discussing fitness plateaus, endurance athlete guidelines for protein intake and more. Join us live for Episode 340 of the Ask a Cycling Coach Podcast! -------------------------------------------- TOPICS COVERED IN THIS EPISODE 0:15 Intro 4:28 Alex’s off-season 10:31 The Hosts’ Goals for 2022  24:26 Deep dive into muscle cramps and glycogen 01:12:04 Rapid Fire Questions 1:23:55 Training with too high of an FTP 1:32:40 How Alex avoids fitness plateaus as a pro athlete 1:39:33 Training for extremely long climbs 1:49:10 How much protein should endurance athletes ingest? 1:56:00 More Rapid Fire Questions -------------------------------------------- RESOURCES MENTIONED IN THIS EPISODE - Kawasaki: 'A monkey never cramps' - Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping (EAMC) in distance runners - Cause of Exercise Associated Muscle Cramps (EAMC) — altered neuromuscular control, dehydration or electrolyte depletion? - A Narrative Review of Exercise-Associated Muscle Cramps: Factors that Contribute to Neuromuscular Fatigue and Management Implications - Muscle Cramping in the Marathon: Dehydration and Electrolyte Depletion vs. Muscle Damage - Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining - Ingestion of transient receptor potential channel agonists attenuates exercise-induced muscle cramps - Exercise-Associated Muscle Cramp-Doubts About the Cause - Skeletal muscle fatigue: cellular mechanisms - Role of glycogen availability on SR Ca2+ kinetics in human skeletal muscle - Effects of Congestive Heart Failure on Ca2+ Handling in Skeletal Muscle During Fatigue - Oxidative stress impairs the function of sarcoplasmic reticulum by oxidation of sulfhydryl groups in the Ca2+-ATPase - The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx   Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme  Train Together with Group Workouts: https://bit.ly/3fkaYyd  -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/c15eVK29bj0  Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW  How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq  -------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP  -------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF  -------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

How much of your “race fitness” is due to improvements in capacity and how much of it comes from pain tolerance? We’ll cover this and how should average athletes and pro athletes fuel differently, get into cyclocross season and much more in Episode 339 of the Ask a Cycling Coach Podcast! -------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 0:09 - What has Ivy learned during her CX season so far? 03:16 - Deep dive on pain tolerance and endurance training 19:17 - Rapid fire questions 53:26 - Physical vs. psychological benefits of drafting 1:14:19 - Examining how a specific pro athlete should manage their nutrition 1:19:59 - How average athletes should manage their nutrition 1:30:21 -------------------------------------------- RESOURCES MENTIONED IN THIS EPISODE   - The Cerebral Signature for Pain Perception and Its Modulation - Survey of Chronic Pain in Europe: Prevalence, Impact on Daily Life, and Treatment - The Relationship Between Psychological Resilience and Pain Threshold and Tolerance: Optimism and Grit as Moderators - Psychological Factors Associated With Ultramarathon Runners' Supranormal Pain Tolerance: A Pilot Study - Does exercise induce hypoalgesia through conditioned pain modulation? - Assessing Endogenous Pain Inhibition: Test-Retest Reliability of Exercise-Induced Hypoalgesia in Local and Remote Body Parts After Aerobic Cycling - A meta-analytic review of the hypoalgesic effects of exercise - Examination of the dose–response relationship between pain perception and blood pressure elevations induced by isometric exercise in men and women - Dose Response of Isometric Contractions on Pain Perception in Healthy Adults - Exercise-Induced Hypoalgesia in Healthy Individuals and People With Chronic Musculoskeletal Pain: A Systematic Review and Meta-Analysis - Influence of Preferred versus Prescribed Exercise on Pain in Fibromyalgia - Prescribed Versus Preferred Intensity Resistance Exercise in Fibromyalgia Pain - Similarities between exercise-induced hypoalgesia and conditioned pain modulation in humans - Hypoalgesia after bicycling at lactate threshold is reliable between sessions - Intensity and duration threshold for aerobic exercise-induced analgesia to pressure pain - Exercise-Induced Hypoalgesia After Isometric Wall Squat Exercise: A Test-Retest Reliability Study - Sex-Dependent Components of the Analgesia Produced by Athletic Competition - Changes in Pain Perception and Descending Inhibitory Controls Start at Middle Age in Healthy Adults - Effects of Mirthful Laughter on Pain Tolerance: A Randomized Controlled Investigation - Does Manual Lymphatic Drainage Have Any Effect on Pain Threshold and Tolerance of Different Body Parts? -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx   Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme  Train Together with Group Workouts: https://bit.ly/3fkaYyd  -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW  How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq  -------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP  -------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF  -------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Join us for a special live question and answer session with Nate and Jonathan about all things Adaptive Training! -------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 0:00 - Why did we build Adaptive Training and what is it? 0:47 - How does it make you faster? 19:01 - How can you use it? 30:32 - What are the new metrics in Adaptive Training? 31:58 - What specific adaptations will be recommended? 39:15 - What about FTP tests? 48:02 -What about unstructured, outside rides? 59:21 - Live questions and answers 1:05:23 -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq -------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP -------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF -------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

After a long and challenging week, the last stage of Cape Epic looked almost tame in comparison to what racers have already faced. But it was a perfect outro to the race, with a big climb to sort things out and a series of treacherous rocky descents to the final finish line. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq -------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP -------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF -------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

The penultimate stage of Cape Epic looked set to be a long, fast, rolling day on a flowing course. Unfortunately for tired racers, extremely heavy rains overnight had other plans. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq -------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP -------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF -------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Stage 5 featured the most climbing of any day in this year’s Cape Epic. Add in cold weather and occasional rain, and it pushed athletes to the absolute limit. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq -------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP -------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF -------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Stage 4 was shorter, less technical, and less climb-heavy than other recent stages. Coupled with slightly cooler temperatures it offered a bit of a reprieve for racers, but it certainly wasn't without its challenges. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq -------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP -------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF -------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Stage 3 of Cape Epic was brutally hot, extremely dry, and included the hardest climb of the entire race. But it was also less technical than the days that preceded it, and our racers were able to take advantage with strong performances. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq -------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP -------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF -------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

The race got truly underway today as athletes tackled what is officially billed as the queen stage of Cape Epic. Stage 2 lived up to the hype, offering several serious climbs, unrelentingly rocky terrain, and a dangerously steep descent to the finish. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW ---------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq ---------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP ---------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF ---------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

With the short Prologue successfully behind them, competitors faced the first major challenge of Cape Epic with the 98 km Stage 1. Our teams all came out of the prologue well-positioned and feeling good. How did they fare today? Stay up to date with the teams: https://trainerroad.cc/3p0oNXW ---------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq ---------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP ---------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF ---------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad