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 (0:00) Welcome! (0:37) Is sleep hygiene overrated? Bonnar, et al., 2018 (16:19) Does creatine *not* improve cycling performance? Barranco-Gil, et al., 2024 (41:24) Order of strength and endurance training, Lee, et al., 2020 (01:06:47) Beetroot juice: Does it actually help with heat? // RESOURCES MENTIONED - https://trainerroad.cc/bonnar2018 [https://trainerroad.cc/bonnar2018] Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches. Bonnar et al., 2018 - https://trainerroad.cc/Barranco-Gil2024 [https://trainerroad.cc/Barranco-Gil2024] High-dose short-term creatine supplementation without beneficial effects in professional cyclists: a randomized controlled trial. Barranco Gil, et al., 2024 - https://trainerroad.cc/3wkT3CT [https://trainerroad.cc/3wkT3CT] Order of same-day concurrent training influences some indices of power development, but not strength, lean mass, or aerobic fitness in healthy, moderately-active men after 9 weeks of training. Lee, et al., 2020 - https://trainerroad.cc/Calvo2020 [https://trainerroad.cc/Calvo2020] Influence of Nitrate Supplementation on Endurance Cyclic Sports Performance: A Systematic Review. Calvo, et al., 2020 - https://trainerroad.cc/Firari2024 [https://trainerroad.cc/Firari2024] Effects of Dietary Nitrate Supplementation in Recreational and Trained Cyclists in Normoxic and Hypoxic Conditions. Firari, et al., 2024 - https://trainerroad.cc/McCarthy2024 [https://trainerroad.cc/McCarthy2024] Pre-Loaded Betaine Improves Thermoregulation When Cycling in The Heat. McCarthy, et al., 2024 // 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]

// 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 (0:00) Welcome! (0:44) How did Matt get into Mountain biking? (02:00) Matt’s stats Height/Weight (02:31) What made Matt decide on mountain biking? (04:44) Matt’s mind-blowing first FTP test results (09:32) Matt’s biggest learning about nutrition (11:28) What is Matt’s FTP? (13:04) How to manage nutrition when you burn so many calories (19:11) Sweat Testing (20:50) What is Matt’s nutrition strategy? (24:36) Cape Epic (25:19) The difference that took Matt from participant to winner (30:11) The potential of racing in the pro peloton (33:16) What benefits did Matt get from 20hr indoor training weeks? (39:07) Matt’s tips for winning Epic (41:59) Matt’s perspective on the Lifetime Grand Prix (46:31) Matt’s Bike setup (51:16) What made Matt pick XC over DH and Enduro? // RESOURCES MENTIONED - Matt’s Instagram: https://www.instagram.com/mattbeers55 [https://www.instagram.com/mattbeers55] - Lifetime Grand Prix Recap from Sea Otter: https://youtu.be/SLjU3XiImfE?feature=shared [https://youtu.be/SLjU3XiImfE?feature=shared]  // 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 (0:00) Welcome! (0:35) Should athletes eat organic, and how can you do it affordably? (21:31) Tips on washing vegetables (22:55) Alex’s tips on how to interpret a food label (35:43) Meal suggestions for athletes (56:30) Postpartum nutrition changes (01:07:05) Who should and should not eat high carbohydrate diets? // ALEX’S RECIPES/INGREDIENT LISTS - Greek yogurt with oats and fruit. (overnight oats) - Oatmeal made with a high protein milk - Egg muffins made with veggies, eggs, and meat. Cook in muffin tin. Large batch and freeze. - Smoked salmon sandwich w/fruit - Rotisserie chicken with quinoa and greens (bagged salad kits work great!) - Air fry Pita bread with favorite pizza sauce and lean meats and veggies for toppings. Side of greek yogurt for extra boost of protein, if needed. - Paprika Chicken Stew served with rice or potatoes: https://www.skinnytaste.com/paprika-chicken-stew/ [https://www.skinnytaste.com/paprika-chicken-stew/]  - DIY Chipotle bowl with rice, black beans, lean meat, bell peppers, corn, salsa, shredded cheese - Sheet pan meals: Roast chicken breast or pork loin chops on a sheet pan in the oven. Baked potato or sweet potato stabbed with fork in microwave for a few minutes. // RESOURCES MENTIONED - Alex Larson Nutrition: https://alexlarsonnutrition.com/ [https://alexlarsonnutrition.com/] - Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition/?hl=en [https://www.instagram.com/alexlarsonnutrition/?hl=en] - “Are organics more nutritious than conventional foods? A comprehensive systematic review”, Oliveira Faoro, et al., 2024: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10987935/# [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10987935/#]  - “Limitations in the evidential basis supporting health benefits from a decreased exposure to pesticides through organic food consumption”, Mesnage et al., 2020: https://www.sciencedirect.com/science/article/abs/pii/S2468202019300919 [https://www.sciencedirect.com/science/article/abs/pii/S2468202019300919]  // 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 (0:00) Welcome! (01:38) Athlete question - how long does it take to adapt to high carb intake? (17:59) Does osmolality really matter, and how does your gut process carbohydrates? (01:02:34) Are there actually limits to how much carbohydrate we can ingest? (01:05:43) Examples of very high carbohydrate absorption (01:12:55) What other physiological limits affect our digestion? // RESOURCES MENTIONED - Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com [http://www.trainerroad.com]  - Modeling: optimal marathon performance on the basis of physiological factors, Joyner, 1985. https://pubmed.ncbi.nlm.nih.gov/2022559/ [https://pubmed.ncbi.nlm.nih.gov/2022559/]  // 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 // 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! (0:22) Belgian Waffle Ride Utah (02:04) How to Prepare for bad weather (08:17) How Hannah Otto decides which bike to train on (11:49) Recommended heat and sauna training protocol (20:31) Why using saunas during a training block can make you slower (30:49) Is poor CO2 tolerance making you slower? (36:41) How to train CO2 tolerance (49:31) How to make early season races and hard workouts not as difficult (01:04:54) How to train for sustained efforts after hard surges // RESOURCES MENTIONED - Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com - https://trainerroad.cc/asis-fernandez2022 [https://trainerroad.cc/asis-fernandez2022] - Effects of apnoea training on aerobic and anaerobic performance: A systematic review and meta-analysis, Asis-Fernandez, et al., 2022 - Belgian Waffle Ride Utah ( BWR UT ): https://www.belgianwaffleride.bike/pages/utah [https://www.belgianwaffleride.bike/pages/utah]  // 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]