Ask a Cycling Coach Podcast - Presented by TrainerRoad

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.

In this discussion with Hannah Otto, a competitor at the Marathon Mountain Bike World Championships, she shares her journey through the challenges of technical terrain like slick roots. They delve into the strategic aspects of bike setup and tackling mental hurdles during races. Hannah also explores the nuances of altitude training, weighing the benefits of simulated training against traditional methods. Lastly, they emphasize the importance of pacing in high-altitude events like Leadville and the costs associated with altitude training facilities.

The hosts celebrate their first in-person recording, diving into the latest research on supplements for cyclists. They discuss the effectiveness of caffeine, creatine, sodium bicarbonate, and beta-alanine in enhancing performance. Personalized training plans are highlighted, showcasing how individual data can optimize workouts. The conversation also explores the intricate relationship between power output, endurance, and the right supplements, emphasizing experimentation and timing for the best results. Practical recommendations and personal experiences round out this engaging discussion.

Dr. Kyle Pfaffenbach, a nutrition expert specializing in recovery for cyclists, shares crucial insights on recovery week nutrition. He discusses the challenges athletes face with appetite and meal composition during low-volume training. Key topics include the vital role of high protein intake and carb management. The conversation emphasizes personalized fueling strategies, the psychological aspects of recovery nutrition, and the approach to weight fluctuations. Dr. Pfaffenbach also highlights the continuous nature of recovery and offers actionable tips for optimizing nutrition.

Discover how strength training can elevate cycling performance, especially for older athletes. The hosts dissect the importance of progressive overload, proper range of motion, and the surprising advantages of machines over free weights. They clarify misconceptions around workout intensity, emphasizing recovery and tailored exercises. Dive into optimal squat mechanics and foot placement to boost muscle activation, along with practical tips for effective leg workouts. Plus, learn about protein intake and injury prevention for enhanced performance!

Tønnessen, a key figure in a prominent Norwegian Coaching Study, joins the discussion on elite training techniques that put Norway at the forefront of endurance sports. They explore the balance between volume, intensity, and recovery, revealing misconceptions about training methods. Insights about progressive overload, heart rate monitoring, and altitude training are shared. The episode also dives into a groundbreaking study showing how larger athletes may utilize carbohydrates more efficiently during exercise, potentially revolutionizing nutritional strategies in cycling.

Hannah Otto, a competitive cyclist, shares her recent struggles with illness during races and emphasizes the importance of recovery. She discusses how to balance training while feeling unwell and the decision to race under such conditions. The conversation also dives into sunscreen's effects on performance and sweating, offering practical tips for athletes. Additionally, they tackle why cyclists may be dropped despite high power-to-weight ratios, highlighting strategies for smaller riders to enhance performance and energy management.

Dive into the SBT GRVL race experience, highlighting its challenging terrain and unique organization with separate starts for pro women. Learn about effective race strategies, from pacing to power management, and the camaraderie among participants. Uncover the importance of tire selection and plug options like Dynaplug for mechanical mishaps. Discuss nutrition choices with an emphasis on RunGum and hydration strategies. Explore the advancements in gravel bike technology and key tips on bike setup and maintenance for peak performance.

Explore the critical role of carbohydrate ratios in enhancing cycling performance, focusing on the optimal two-to-one glucose to fructose mix. Discover the nuances behind personalized nutrition strategies tailored to individual digestive responses and gut health. The discussion shifts to high-quality protein sources, particularly for athletes, evaluating options from meat to vegetarian diets. Learn how to balance convenience and nutrition while emphasizing the benefits of choosing organic and grass-fed options to boost your performance.