Science of Getting Faster Podcast - Presented by TrainerRoad

With the list of motivations to eat vegan growing, we asked Dr. Monteyne if endurance athletes can get faster by consuming a vegan diet. Can you get enough protein on a vegan diet? What are the bests sources of protein for vegan athletes? Are we missing essential amino acids on a vegan diet? What do we need to keep in mind if we decide to go vegan while training as an endurance athlete? Dr. Monteyne tells us everything we need to know about vegan diets for endurance athletes.  TOPICS COVERED IN THIS EPISODE:  (0:00) Welcome! (0:18) What are the challenges for athletes following a vegan diet? (1:23) What’re the differences between animal and non animal protein sources? (12:14) What did Dr. Alistair Monteyne find in his study (13:38) How do his results affect endurance athletes (36:06) Are there risks to missing out on certain nutrients from animal protein?  (38:51) Optimal daily protein intake for endurance athletes (43:53) Vegan snack recommendations RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3zd7gj7  • Continue the discussion on the TrainerRoad Forum: • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF  ----------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn  • Build Your Custom Plan: https://bit.ly/3rbc0jM  • Train Together with Group Workouts: https://bit.ly/3r8PRlQ   • Get Started: https://bit.ly/302vUkW  ------------------------------------ SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn.  • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF  -------------------------------------- FOLLOW TRAINERROAD • 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  

Dr. Jose Areta joins Sarah Laverty to discuss energy availability in endurance sports, including the challenges in measuring it accurately and the impact of low energy availability on physiology, health, and weight loss. They also delve into the prevalence of low energy availability in endurance sports, the role of leptin in appetite regulation, and the long-term implications of chronic low energy intake.

Dr. Ben Levine and Shannon Grappe discuss the importance of iron in altitude training for cyclists. They cover optimal iron levels, IV iron injections, and strategies for getting more iron. Learn how iron affects red blood cell production and why it's crucial for endurance athletes. Find out the differences in iron needs between men and women, and how to prepare for altitude training to maximize performance.

We’ve seen professional athletes and celebrities alike inserting themselves into suspicious-looking fridges wearing very little clothing while claiming performance, recovery and health benefits. Is there any science behind the hype? Dr. Wilson joins us to discuss if cryotherapy is worth it on this episode of the Science of Getting Faster!   TOPICS COVERED IN THIS EPISODE:    (0:41) What is cryotherapy? (1:32) What are cryotherapy chambers?  (13:23) Does inflammation play a role in cryotherapy? (17:59) What are the hormonal response to cold therapy? (25:38) Can cold therapy improve your sleep? (27:47) Dr. Wilson’s Study: https://trainerroad.cc/3HsexjP (34:41) How Dr. Wilson ran the study (50:40) If cold therapy makes me feel good, should I keep doing it? (52:26) Is there use for cryotherapy prior to exercise? (55:15) Best time of day to do cryotherapy (56:35) Cold showers vs. cold baths (58:10) Hot vs. cold showers   RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3HsexjP Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3HsexjP Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ----------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Introducing Adaptive Training: https://bit.ly/3qb8KDn Build Your Custom Plan: https://bit.ly/3rbc0jM Train Together with Group Workouts: https://bit.ly/3r8PRlQ Get Started: https://bit.ly/302vUkW ------------------------------------ SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn.  Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF -------------------------------------- FOLLOW TRAINERROAD   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

Masters’ Records are being demolished at an astonishing rate. This is exciting for all of us who have no desire to hang up our cleats while our competitive spirit is still alit. Dr. Julien Louis joins us to discuss how we can optimize our nutrition to keep us firing on all cylinders for as long as possible.  Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3CEuzEE Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ----------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Introducing Adaptive Training: https://bit.ly/3qb8KDn Build Your Custom Plan: https://bit.ly/3rbc0jM Train Together with Group Workouts: https://bit.ly/3r8PRlQ Get Started: https://bit.ly/302vUkW ------------------------------------ SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn.  Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF -------------------------------------- FOLLOW TRAINERROAD 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

Almost half of elite female athletes are hormonal contraceptive users. But do we know the impact they have on performance? Dr. McNulty joins us to shed light on this enigmatic topic in exercise physiology. In this episode of the Science of Getting Faster Podcast, Dr. McNulty outlines our contraceptive options, what these contraceptives are made up of, and how they impact our natural hormonal environment. Ultimately, this episode helps women and their coaches make informed decisions as it relates to their physiology and performance.   FOLLOW DR. MCNULTY: Instagram: @periodoftheperiod Twitter: @kellymcnulty RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3Gortad TOPICS COVERED IN THIS EPISODE:  (0:50) Different types of contraceptives available to women (9:28) Most commonly used hormonal contraceptive and prevalence in the athletic population (10:43) Why do the athletic population (14:00) How the oral contraceptive pills impact a women’s natural hormonal environment? (19:30) Is the withdrawal bleed that is experienced on the oral contraceptive pill equivalent to natural menstrual bleeding? Why is this important to keep in mind in the athletic population? (20:30) Are there risks to chronic down regulation of a women’s own endogenous hormones, via the oral contraceptive pill? (21:32) How do our different sex hormones impact exercise physiology? (24:58) Is our exercise performance impacted by the phase of the menstrual cycle? (31:08) What comparisons were made to determine the impact of Oral Contraceptives on performance? (37:05) The results!  (40:40) What does Dr. McNulty recommend for finding a hormonal birth control that works well for you? (46:40) Does the oral contraceptive pill impact strength and endurance performance differently? (47:30) What research is missing on female athletes? • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn  • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF  ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn  • Build Your Custom Plan: https://bit.ly/3rbc0jM  • Train Together with Group Workouts: https://bit.ly/3r8PRlQ   • Get Started: https://bit.ly/302vUkW  SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn.  • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF  FOLLOW TRAINERROAD • 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

Does the form in which we consume carbohydrates impact our ability to utilize it during exercise? The performance-enhancing effects of carbohydrates are becoming increasingly evident. For this reason, researchers and athletes continue to explore how we can maximize the benefits of consuming carbohydrates on the bike. In this episode of the Science of Getting Faster Podcast, we speak with Dr. Mark Hearris to discuss whether the form in which we consume carbohydrates impacts our ability to utilize them during exercise.  RESOURCES COVERED IN THIS EPISODE: https://trainerroad.cc/3UDm7wn TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (0:58) What determines the substrates we use during exercise? (3:09) How much carbohydrate can we store within the body? (4:14) How much carbohydrate can our skeletal muscles physiologically use? (10:17) Limiting factors of carbohydrate oxidation (12:32) What is tolerance, absorption, and oxidation? (15:11) What does the research say about the optimal carbohydrate sources, ratios and volumes for use during exercise? (25:22) The research question  (27:02) Study details (39:25) How does temperature impact substrate utilization?  (42:06) How does hydration status impact our ability to oxidize carbohydrates during exercise? (43:31) How do the intervals at which we consume carbohydrates impact our ability to oxidize carbohydrates?  (45:29) The outcomes measured during this study  (46:56) The results! 🎉 (48:37) Who is most likely to suffer from GI symptoms when supplementing with carbohydrates on the bike? (52:37) Are bigger riders at a disadvantage? (56:00) What are Dr. Hearris’s recommendations for carbohydrate supplementation during endurance exercise? • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn  • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF  ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn  • Build Your Custom Plan: https://bit.ly/3rbc0jM  • Train Together with Group Workouts: https://bit.ly/3r8PRlQ   • Get Started: https://bit.ly/302vUkW  SCIENCE OF GETTING FASTER PODCAST The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn.  • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF  FOLLOW TRAINERROAD • 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 buffering capacity of Sodium Bicarbonate and Sodium Citrate has been well-studied for their potential to decrease the acidity of our blood during exercise, and ultimately attenuate fatigue. In a larger effort to reevaluate the hyperhydration strategies in the lead-up to the Tokyo Olympics, Dr. Siegler and colleagues aimed to uncover if buffering agents such as Sodium Bicarbonate and Sodium Citrate have the potential to enhance performance in ways that had not been previously studied. In this episode of the Science of Getting Faster Podcast, Dr. Siegler, a leader on the subject of buffering agents, joins us to discuss buffering agents and his study The Hyperhydration Potential of Sodium Bicarbonate and Sodium Citrate. TOPICS COVERED IN THIS EPISODE: (0:45) What is a buffer? (3:05) How does our blood become more acidic during exercise? (4:03) Can we train our buffering capacity? (6:22) How do our bodies naturally buffer our blood? (9:47) Can our nutrition impact the acidity of our blood and thus our buffering capacity? (11:35) Currently, why do athletes supplement with buffering agents? (14:30) At what intensity of exercise do buffering agents have the greatest impact? (15:31)The side effects of buffering agents and how you can mitigate those side effects (16:50) Why you might experience side effects and what those side effects are? (18:50) Buffering agents for endurance events (19:32) How long do buffering agents stay in your blood? (21:10) How your supplementation regimen and method of delivery can impact GI symptoms (25:21) Differences between Sodium Citrate and Sodium Bicarbonate (26:25) Why this study is novel (31:40) What is hyperhydration and why is it beneficial to endurance performance? (34:08) Study protocol (40:51) Supplementation and fluid regiment for both hyperhydration and buffering protocols • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn • Build Your Custom Plan: https://bit.ly/3rbc0jM • Train Together with Group Workouts: https://bit.ly/3r8PRlQ • Get Started: https://bit.ly/302vUkW SCIENCE OF GETTING FASTER PODCAST The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF FOLLOW TRAINERROAD • 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

Nitrate-rich beetroot supplementation has piqued scientists’ and athletes’ interest over recent years, due to its theoretical potential to enhance endurance performance.  However, confusion exists around who is most likely to experience benefits from nitrate-rich beetroot juice, and in what contexts these benefits may occur. Is our response impacted by training status, the type of event we compete in, genetics, or environmental factors? In a research paper published in 2020, Dr. Stephen Bailey and colleagues set out to answer these questions. Dr. Bailey joins us on this episode of the Science of Getting faster Podcast to discuss the study’s insights and consider how nitrate-rich beetroot supplementation might help make you a faster cyclist. • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3SRWlmI • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF  --------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn  • Build Your Custom Plan: https://bit.ly/3rbc0jM  • Train Together with Group Workouts: https://bit.ly/3r8PRlQ   • Get Started: https://bit.ly/302vUkW  --------------------------------------- SCIENCE OF GETTING FASTER PODCAST The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF

Caffeine’s performance-enhancing effects are well-documented. Most studies show measurable improvements in performance following a small dose, and as a result caffeine is commonly found in gels, drink mixes, and other athletic supplements. But most adults already consume caffeine each day. Habitual consumption causes tolerance, which is said to weaken caffeine’s ergogenic effect. As a result some athletes even reduce their coffee consumption around key events, in hopes of increasing the performance-enhancing ability of supplemental caffeine. But does the science back this up? A systematic review and meta-analysis by Dr. Bryan Saunders and colleagues examine the evidence to find out. Dr Saunders joins our host Sarah Laverty on this episode of the Science of Getting Faster Podcast to discuss the review, its findings, and what it means for caffeine’s role in making you faster.  TOPICS COVERED IN THIS EPISODE: (0:00) Intro: Does habitual caffeine consumption impact its ergogenic effects? (2:45) How has caffeine been used as a performance-enhancing agent?  (6:40) How does caffeine improve performance? (11:20) Does caffeine improve mood? (16:19) Habitual vs. Supplemental Caffeine: Study hypothesis (20:06) What is the process for finding the relevant studies?  (21:52) How do Dr. Saunders extract the data? (23:27) How did Dr. Saunders assess the quality of his studies? (29:29) After the study, what did Dr. Saunders find?  (46:59) Dr. Saunders' recommendations for those who might be negatively impacted by caffeine (50:58) What did Dr. Saunder’s study tell us and what did it not? • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn  • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF  --------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn  • Build Your Custom Plan: https://bit.ly/3rbc0jM  • Train Together with Group Workouts: https://bit.ly/3r8PRlQ   • Get Started: https://bit.ly/302vUkW  --------------------------------------- SCIENCE OF GETTING FASTER PODCAST The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what questions they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF