Science of Getting Faster Podcast - Presented by TrainerRoad

Carbohydrates are your body’s primary fuel during endurance exercise, and most experts recommend taking in around 90g carbs per hour for optimal performance on the bike. But are these recommendations outdated? Is it possible to ingest and utilize more than 90g per hour, and if it is, would taking in more carbs improve your performance? A new study by Dr. Tim Podlogar and colleagues explores these very questions. In this episode of the Science of Getting Faster Podcast, we get all the details from Dr. Podlogar, and we consider the implications of this research for cyclists and endurance athletes. Interviewing Dr. Podlogar is our new host Sarah Laverty. Hailing from Edinburgh, Scotland, Sarah is a TrainerRoad employee and long-time endurance athlete herself, with a degree in Sport and Exercise Science and Psychology from Western Colorado University. • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3wqdhrK  • 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  ------------------------------------------------------------------------- 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  

Exogenous ketone esters are a hot topic in cycling, but the best way to use this expensive substance to get faster is still up for debate. In our previous discussion with Dr. Chiel Poffé, we learned that ingesting ketone esters with bicarbonate may enhance racing performance under certain circumstances. In the second part of our conversation with Dr. Poffé, we learn about his research into using ketones as a recovery aid. Study Link: Ketone ester supplementation blunts overreaching symptoms during endurance training overload Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/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 Build Your Custom Plan: https://bit.ly/2LtGP3k Train Together with Group Workouts: https://bit.ly/3jxlqTI Get Started: https://bit.ly/39W26MC ---------------------------------------------------------------------------------------------------------------- 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  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: 00:00 - Podcast begins/ intro 00:30 - What was the purpose of the study? (Ketones after exercise). 01:59 - Could ketones help you increase training load and volume? 02:55 - How the study addressed this 03:18 - Methodology: Why they picked relatively untrained participants 04:18 - Matched Pairs 05:26 - Study design and protocol 06:35 - The study’s weekly tests 07:39 - The tough workouts the study participants completed and why 12:32 - How do you measure overtraining/ overreaching? 14:11 - Using GDF-15 as a marker of overreaching 16:31 - The study’s results 21:06 - Ketones and carbs 22:33 - Separating the effect of carbs and ketones 23:12 - Nate summarizes the results and conclusions 23:45 - Are Ketones a good strategy for something like Cape Epic? 25:17 - Does the study suggest athletes should use Ketones daily? 26:23 - How much there remains to learn about ketones 28:14 - It seems to be more beneficial when you’re overreaching 28:20 - The name of the study 28:36 - Nate’s conclusions ---------------------------------------------------------------------------------------------------------------- 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 

Exogenous ketones are lauded by many for their endurance performance enhancing properties, but their impact on blood acidity is detrimental to performance and can even counteract their otherwise positive effects. Dr. Chiel Poffe and his partners conducted a study to learn if Bicarbonate Unlocks the Ergogenic Action of Ketone Monoester Intake in Endurance Exercise, and what they learned was surprising. Tune into this episode to learn the science behind ketones and bicarbonate, and how to introduce them into your training regimen to get faster. Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/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 Build Your Custom Plan: https://bit.ly/2LtGP3k Train Together with Group Workouts: https://bit.ly/3jxlqTI Get Started: https://bit.ly/39W26MC ---------------------------------------------------------------------------------------------------------------- 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  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: 00:00:41 - Dr. Poffe’s background and the story of his research on Ketones 00:01:35 - His research with Dr. Peter Hespel of Deceuninck Quick Step 00:01:53 - What are ketones and ketone esters? 00:03:27 - Why would someone want ketones in their blood while exercising? 00:04:26 - The difference between ketone salts and ketone esters 00:05:35 - Dr. Poffe’s study and why he decided to combine ketone and bicarbonate 00:07:38 - Performance of Ketone vs. placebo in the studies 00:08:37 - What does he think happened in the first study?  00:09:21 - The new study: introducing bicarbonate and what the purpose is. 00:09:55 - Why Chad finds the study methodology to be valuable 00:10:19 - Why his research always seeks to mimic real-world conditions 00:11:15 - What is Bicarbonate? 00:11:59 - Buffering systems in skeletal muscle 00:12:38 - How do you get/ ingest bicarbonate? 00:13:22 - The study method: How big was it? 00:14:10 - The study methodology and controls 00:16:07 - Nate summarizes the study’s efforts, cost of dosage, and amount of dose 00:18:11 - Timeframe of the test: dinner, morning, and timing of exercise 00:18:36 - Why was it important to control the amount of carbs ingested? 00:20:15- What was the dinner given to the subjects? 00:20:58 - What were the study’s results?  00:22:02 - Conclusions about how this might apply to a race (and timing limitations) 00:23:35 - Avoiding gastrointestinal issues with sodium bicarbonate 00:24:38 - Perception of hunger and appetite in the study groups 00:26:50 - Asking the subjects to identify what they’d taken (placebo vs. esters, etc) 00:27:53 - The purpose of blinding power and HR data  00:29:18 - What the study does and doesn’t suggest about ingesting ketones 00:30:19 - Blood ketone levels and perception of fatigue 00:30:46 - Should you always supplement ketones with bicarbonate? 00:31:34 - Thank you, and teasing the next episode ---------------------------------------------------------------------------------------------------------------- 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 

Glucose and fructose are commonly ingested to improve endurance performance during a workout, but what effect do different mixtures of these two substances have on subsequent endurance performances? In other words, if you are training twice in one day, is it better to take in just glucose, or glucose and fructose? We asked Dr. Tim Podlogar what he learned during his study on the Impact of Post-Exercise Fructose-Maltodextrin Ingestion on Subsequent Endurance Performance, and what he still wants to know on this topic. Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/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 Build Your Custom Plan: https://bit.ly/2LtGP3k Train Together with Group Workouts: https://bit.ly/3jxlqTI Get Started: https://bit.ly/39W26MC ---------------------------------------------------------------------------------------------------------------- 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  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: 00:00:00 - Podcast begins 00:00:45 - Dr. Tim Podlogar’s educational and sporting background 00:03:00 - What question Dr. Podlogar was trying to answer with this study 00:03:26 - How Glucose and Fructose are different from each other 00:03:59 - How fructose influences lactate levels 00:06:35 - How Dr. Podlogar tested recovery and monosaccharide ingestion with runners 00:07:36 - Why time to exhaustion protocols may not be applicable to racers 00:10:17 - What is the best ratio for glucose and fructose for athletes? 00:10:34 - Why you can utilize more than 60g/hr of carbohydrate 00:11:55 - Does body size affect carbohydrate ingestion? 00:13:42 - What happens if you ingest too much glucose? 00:15:06 - Dr. Podlogar’s experience with GI distress during high carbohydrate intake 00:16:41 - Why does increased carbohydrate intake increase time to exhaustion? 00:18:07 - What is the effect of liver glycogen levels on performance? -- 00:20:27 - Dr. Podlogar’s brutal glycogen depletion protocol  00:23:56 - How much depletion occurs when somebody is “glycogen depleted”? 00:25:22 - Are highly trained athletes more capable of depleting glycogen stores? 00:26:11 - Do muscle biopsies stop you from training? 00:29:03 - What is a “double blind” study? 00:29:55 - How many grams of carbohydrate did Dr. Podlogar give to the test subjects? 00:33:14 - How Dr. Podlogar measured how much glycogen was actually used 00:35:54 - Did post-training carb ingestion improve performance during subsequent workouts? 00:36:44 - Did such a high carbohydrate ingestion cause GI distress for test subjects? 00:38:10 - Why did some subjects perform worse than others with fructose? 00:41:07 - Is it true that the more glycogen you have stored the more you use? 00:41:54 - Is it bad to have high carbohydrate oxidation rates during exercise? 00:44:04 - Can fructose be utilized by muscle tissue as well? 00:47:41 - What Dr. Podlogar wants to test next 00:48:26 - Takeaways for athletes from this study 00:51:41 - Dr. Podlogar’s advice on interpreting this study ---------------------------------------------------------------------------------------------------------------- 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 

Explore the benefits of heat training for athletes, including improved performance and cardiovascular health. Dr. Chris Minson dives into the impact of heat on aerobic performance, muscle function, and cooling mechanisms during exercise. Learn about optimizing airflow for indoor training, heat acclimation studies, and the controversy surrounding heat training for endurance athletes. Discover the significance of heat exposure on performance, glycogen sparing, and the future of incorporating heat acclimation into training routines.