Ask a Cycling Coach Podcast - Presented by TrainerRoad

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com [http://www.trainerroad.com]   // SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2 [https://trainerroad.cc/apple2]  Spotify: https://trainerroad.cc/spotify2 [https://trainerroad.cc/spotify2]  Google Podcasts: https://trainerroad.cc/google [https://trainerroad.cc/google] // TOPICS COVERED (00:00) Welcome! (00:11) Overview of the Study (00:57) Study Methodology and Participant Details (06:58) Training Protocols Explained (10:30) Cycling Training Details and Considerations (13:14) TrainerRoad Ad: What it’s like to use TrainerRoad! (15:49) Study Results: Strength vs. Core Training (20:14) Discussion on Strength Training Benefits (23:19) Core Training: Minimal Impact? (29:03) VO2 Max and Body Composition Insights (36:23) Conclusion and Practical Takeaways Join the Ask a Cycling Coach Podcast as they analyze a 2024 study by Sitko and colleagues on how incorporating strength and core training with cycling can significantly boost power output. Hosts Coach Jonathan Lee and Sarah Laverty discuss the distinct impacts of strength training, core training, and just cycling during the off-season. The study involved 36 well-trained cyclists divided into three groups, each following different training protocols over 12 weeks. Key topics include the effects on power profiles, VO2 max, and body composition. Learn how strength training can help you maintain and even improve fitness during base training. // RESOURCES MENTIONED - Influence of Conventional Resistance Training Compared to Core Exercises on Road Cycling Power Output. Sitko, et al., 2024: https://trainerroad.cc/sitko2024 [https://trainerroad.cc/sitko2024]  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster [https://trainerroad.cc/GetFaster] TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi [https://trainerroad.cc/3HTFXNi] - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q [https://youtu.be/z2HXE1-il_Q]  - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/ [https://www.instagram.com/trainerroad/] - TrainerRoad Forum: https://trainerroad.cc/3uHvLnE [https://trainerroad.cc/3uHvLnE] - TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad [https://www.strava.com/clubs/trainerroad] - TrainerRoad on Facebook: https://www.facebook.com/TrainerRd [https://www.facebook.com/TrainerRd] - TrainerRoad on X: https://www.x.com/TrainerRoad [https://www.x.com/TrainerRoad]  - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur [https://trainerroad.cc/3LBb5Ur] - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea [https://trainerroad.cc/35Tqtea]  - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 [https://trainerroad.cc/3JmKrN5] - Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP [https://trainerroad.cc/3LpuIhP] - Training Blog: https://trainerroad.cc/3gCdNdN [https://trainerroad.cc/3gCdNdN]

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com [http://www.trainerroad.com]   // SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2 [https://trainerroad.cc/apple2]  Spotify: https://trainerroad.cc/spotify2 [https://trainerroad.cc/spotify2]  Google Podcasts: https://trainerroad.cc/google [https://trainerroad.cc/google] // TOPICS COVERED (00:00:00) Welcome! (00:00:09) Discussing Kristian Blummenfelt’s crazy habit of vomiting (00:05:30) Physiological Mechanisms Behind Gut Distress (00:13:15) Impact of Heat and Exercise on the Gut (00:20:19) Potential Causes of Kristian’s Gut Issues (00:31:59) When to DNF a Race While Sick (00:34:12) Nutritional Strategies and Challenges (00:37:42) Hyponatremia and Fluid Balance (00:52:14) Probiotics and Gut Health (01:00:18) Practical Advice and Final Thoughts Dr. Kyle Pfaffenbach from Eastern Oregon University discusses nutrition and causes of gut distress for endurance athletes, exemplified by Kristian Blummenfelt’s recent vomiting episode at IRONMAN World Championships in Kona. Kyle covers factors such as intense exercise, heat, blood flow, changes in bike position, and hydration. Additionally, the episode explores strategies to mitigate gastrointestinal issues, including the use of glutamine and probiotics, highlighting the complexity of individual responses to nutrition and exercise conditions. // RESOURCES MENTIONED - Kristian vomiting at Kona: https://www.instagram.com/triathletemag/reel/DBmTiMxSrVd/ [https://www.instagram.com/triathletemag/reel/DBmTiMxSrVd/]  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster [https://trainerroad.cc/GetFaster] TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi [https://trainerroad.cc/3HTFXNi] - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q [https://youtu.be/z2HXE1-il_Q]  - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/ [https://www.instagram.com/trainerroad/] - TrainerRoad Forum: https://trainerroad.cc/3uHvLnE [https://trainerroad.cc/3uHvLnE] - TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad [https://www.strava.com/clubs/trainerroad] - TrainerRoad on Facebook: https://www.facebook.com/TrainerRd [https://www.facebook.com/TrainerRd] - TrainerRoad on X: https://www.x.com/TrainerRoad [https://www.x.com/TrainerRoad]  - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur [https://trainerroad.cc/3LBb5Ur] - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea [https://trainerroad.cc/35Tqtea]  - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 [https://trainerroad.cc/3JmKrN5] - Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP [https://trainerroad.cc/3LpuIhP] - Training Blog: https://trainerroad.cc/3gCdNdN [https://trainerroad.cc/3gCdNdN]

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com [http://www.trainerroad.com]   // SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2 [https://trainerroad.cc/apple2]  Spotify: https://trainerroad.cc/spotify2 [https://trainerroad.cc/spotify2]  Google Podcasts: https://trainerroad.cc/google [https://trainerroad.cc/google] // TOPICS COVERED (00:00) Welcome! (00:40) High Carbohydrate Intake in Endurance Sports (03:34) Differences Between Elite and Average Athletes (05:05) Building a Nutrition Plan for Cyclists (07:41) Calculating Caloric Demands for Pro Cyclists (10:41) Managing Weight and Hydration in Training (18:16) Balancing Fiber Intake During Grand Tours (20:25) Macro Guidelines for Cyclists (25:22) Common Nutrition Mistakes Cyclists Make (27:10) Fueling Strategies for Endurance Rides (30:03) Carbohydrate Periodization Explained (35:59) Nutrition for Pro Cyclists During Grand Tours (43:12) Practical Nutrition Tips for Everyday Cyclists (49:19) Final Thoughts and Resources Will Girling has been the lead nutritionist at EF Pro Cycling during an era of massive change in cycling nutrition. He joins us for a dive into the intricacies of endurance nutrition for pro and average cyclists alike, including high carbohydrate intake during competitions, strategic fueling for grand tours, and the variance in individual nutritional responses. Get practical tips for amateurs, the importance of proper nutrient timing, common nutrition mistakes, and the essentials of building a well-rounded diet for cyclists. // RESOURCES MENTIONED - Will Girling’s Nutrition Coaching: https://willgirling.com/ [https://willgirling.com/]  - The Flavor Thesaurus book: https://a.co/d/1y98lvt [https://a.co/d/1y98lvt]  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster [https://trainerroad.cc/GetFaster] TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi [https://trainerroad.cc/3HTFXNi] - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q [https://youtu.be/z2HXE1-il_Q]  - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/ [https://www.instagram.com/trainerroad/] - TrainerRoad Forum: https://trainerroad.cc/3uHvLnE [https://trainerroad.cc/3uHvLnE] - TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad [https://www.strava.com/clubs/trainerroad] - TrainerRoad on Facebook: https://www.facebook.com/TrainerRd [https://www.facebook.com/TrainerRd] - TrainerRoad on X: https://www.x.com/TrainerRoad [https://www.x.com/TrainerRoad]  - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur [https://trainerroad.cc/3LBb5Ur] - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea [https://trainerroad.cc/35Tqtea]  - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 [https://trainerroad.cc/3JmKrN5] - Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP [https://trainerroad.cc/3LpuIhP] - Training Blog: https://trainerroad.cc/3gCdNdN [https://trainerroad.cc/3gCdNdN]

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com [http://www.trainerroad.com]   // SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2 [https://trainerroad.cc/apple2]  Spotify: https://trainerroad.cc/spotify2 [https://trainerroad.cc/spotify2]  Google Podcasts: https://trainerroad.cc/google [https://trainerroad.cc/google] // TOPICS COVERED 00:00:00 Welcome! 00:00:24 Crazy podcast stats! 00:02:17 What Alex is learning getting back into training 00:05:23 Indoor Training and Equipment Discussion 00:15:46 Drafting Tips and Group Riding 00:18:59 Triathlon Drafting Controversy 00:34:13 2025 Podcast Race! 00:37:07 Optimizing Macros and Body Composition for Cyclists 00:38:28 Crucial Nutrition Tips for Cyclists 00:39:46 Is 2 or 3-Day per Week Nutrition Plan Worth It? 00:58:33 The Benefits of Creatine for Athletes 01:07:31 A Dietician’s Perspective on GLP-1s for Cyclists In this milestone 500th episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, the hosts discuss a variety of topics including macro meals for cyclists, staying fit in your 30s and beyond, and the importance of adjusting nutrition strategies. Special guest Alex Larson, a registered dietitian, joins to share insights on protein intake, fueling strategies, and their personal experiences with indoor training. They also touch on the significance of supplements like creatine and the effectiveness of maintaining consistent nutrition even on busy days. // RESOURCES MENTIONED - Alex Larson Nutrition: https://alexlarsonnutrition.com/ [https://alexlarsonnutrition.com/]  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster [https://trainerroad.cc/GetFaster] TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi [https://trainerroad.cc/3HTFXNi] - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q [https://youtu.be/z2HXE1-il_Q]  - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/ [https://www.instagram.com/trainerroad/] - TrainerRoad Forum: https://trainerroad.cc/3uHvLnE [https://trainerroad.cc/3uHvLnE] - TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad [https://www.strava.com/clubs/trainerroad] - TrainerRoad on Facebook: https://www.facebook.com/TrainerRd [https://www.facebook.com/TrainerRd] - TrainerRoad on X: https://www.x.com/TrainerRoad [https://www.x.com/TrainerRoad]  - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur [https://trainerroad.cc/3LBb5Ur] - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea [https://trainerroad.cc/35Tqtea]  - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 [https://trainerroad.cc/3JmKrN5] - Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP [https://trainerroad.cc/3LpuIhP] - Training Blog: https://trainerroad.cc/3gCdNdN [https://trainerroad.cc/3gCdNdN]

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com [http://www.trainerroad.com]   // SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2 [https://trainerroad.cc/apple2]  Spotify: https://trainerroad.cc/spotify2 [https://trainerroad.cc/spotify2]  Google Podcasts: https://trainerroad.cc/google [https://trainerroad.cc/google] // TOPICS COVERED 00:00 Welcome! 00:36 Study Overview and Participant Details 03:35 How to deplete your glycogen stores 11:13 How they tested if caffeine improved carb loading 17:28 Results and Findings 23:24 Practical Applications and Recommendations 28:32 Discussion and Final Thoughts A 2021 study examined the effects of caffeine intake post-training and its influence on glycogen replenishment, and the results are surprising! We go deep into the methodology, results, and practical implications of the study for athletes, especially those with tight training schedules or double session days. We also cover nuanced insights into glycogen synthase activity, blood glucose, and insulin levels in response to caffeine consumption after exhaustive exercise. // RESOURCES MENTIONED - Coffee Increases Post-Exercise Muscle Glycogen Recovery in Endurance Athletes: A Randomized Clinical Trial. Loureiro, et al., 2021: https://trainerroad.cc/loureiro2021 [https://trainerroad.cc/loureiro2021]  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster [https://trainerroad.cc/GetFaster] TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi [https://trainerroad.cc/3HTFXNi] - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q [https://youtu.be/z2HXE1-il_Q]  - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/ [https://www.instagram.com/trainerroad/] - TrainerRoad Forum: https://trainerroad.cc/3uHvLnE [https://trainerroad.cc/3uHvLnE] - TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad [https://www.strava.com/clubs/trainerroad] - TrainerRoad on Facebook: https://www.facebook.com/TrainerRd [https://www.facebook.com/TrainerRd] - TrainerRoad on X: https://www.x.com/TrainerRoad [https://www.x.com/TrainerRoad]  - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur [https://trainerroad.cc/3LBb5Ur] - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea [https://trainerroad.cc/35Tqtea]  - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 [https://trainerroad.cc/3JmKrN5] - Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP [https://trainerroad.cc/3LpuIhP] - Training Blog: https://trainerroad.cc/3gCdNdN [https://trainerroad.cc/3gCdNdN]