Sodium increases vaso dialation, not constriction. Yes your plasma volume goes up but your blood vessels also open up in diameter regulating the pressure.

What James DiNicolantonio suggests is 3-4 scoops of redmonds relyte in 32oz of iced water. It is salty but i have used it with great success generally an hour before my races. The idea is to replicate a saline bag

I have no problems with my home made sports drink which uses table sugar. 100g in a 1L bottle mixes fine.

how many years does it take most ppl to plateau? iv been riding more serious for 2-3 years and my times, power, position, and overall fitness keeps improving with significance. i know 2 or even 3 years may not be a lot of time, but how long will it take before i start to see my genetic limitations? i feel like my training is me studying for a test and i want to see where my bodies 100 percent is.

The study needed to be way longer to see the real results. People treat food like politics. It is truly ridiculous

Love Kyle’s knowledge, but wish it was a bit more conversational in nature.

Wow, a trip down memory lane! Great content. In the mid 1990’s (30yrs sgo😮) I used glycerin & ThermaTabs to hyperhydrate during Hot Deep South Summers. I want to think I learned it from Pro’s that were doing this back in the 80’s. Also used bicarbonate a bit. We recovered with steak. If only I knew about the major benefits of nutritional ketosis that many are finding success with now,,, but it’s never too late! Dump the carbs & you will recover fast & little to no soreness.

A fine 100k by TrainerRoad. Still the best.

Great content. For me as a beginner, its good to hear valid words from professionals. Biggest takeaway was Kyle saying about improving sodium levels: "When everything else is in place..." which means for me to bring my nutrition, sleep and lifestyle in general in to place, and then add a lickstone for cows at my stem😛 Seriously, I can take a huge advantage from all your podcasts! Thanks!

44:00 for the protein part.

U aren't gonna believe me ,but in 6 months I went from 2.5kg to 3.9.

Salt water is colonic. Be careful people

Just wanted to clarify one point: One salt packet is not 2000 mg sodium. A packet usually contains .5 - .75 g salt, so that’s about 200-300mg sodium. 27:19

Maybe “GU” didn’t pay him to say “yeah Amino acids are great for you during rides”!!! So he got into a super marathon word salad to say it doesn’t really help!!!! 🤷🏻‍♂️ I still like GU gels…. They aren’t super cool and hip gels but they do the job…👍

We gonna talk about how you guys have 100k subscribers?! Congrats TR!!! 🎉

Two grams for health.

Awesome, thank you ! I've struggled with heat and dehydration most of my life. Adding some (sea) salt to each bottle of water, but sounds like I need to experiment with adding more salt....yes, I'm a salty sweatter riding in S.FL

Nate came close to the full picture: there is the weight loss from glycogen BUT let's not forget that every gram of glycogen has 3 g of water attached! So, part of that water released into the blood stream will end up on the skin, as coolant.

clearly they use the same barber

Stacey Simms started OSMO and then moved to NUUN...Skratch Labs has some good hydration solutions

when do they talk about fructose? :O how did i miss it?

Nate's soul looks a little tormented, hope he's ok <3

Great episode! So just to make sure I'm understanding the content, it's safe to drink water with a table spoon of salt if 1) you're a salty sweater (which I am), and 2) you excercise daily and lose alot of salt as a result of excercise? I tend to have ALOT of dried salt on my head and hat after running or cycling in the heat and I can taste alot of salt when sweat gets in my mouth. Thanks

204 mile gravel grinder on Saturday. Can’t wait to test out down in 15 g of sodium in the morning! Thanks. Also, I just want to add if anybody’s tried drinking cake thickener (glycerol) it is absolutely nasty. Enjoy!

204 mile gravel grinder on Saturday. Can’t wait to test out down in 15 g of sodium in the morning! Thanks

You need to take these things with a grain of salt 29:13

Everytime I see Nate's mustache I wonder how long hair and make up takes to put it on him

Great discussion. Thanks. 👍🏻

Kyle is like a breath of fresh air -- IMHO, since Chad's departure, the podcast has been missing a more nerdy coach / physiologist's perspective.

I have recently started to bring protein rich (20+ grams) recovery drinks on long rides. After a long climb in such a day they feel like brown healing potions.

Why are ur face so red?

I use it for pain relief or when I feel I'm giving up on the climb.

OEA Calculator = Winner.......Please and thank you.

Love the podcast. It's great information in a very easy-to-consume format. I would love TrainerRoad to make their training app also more compelling than just a "black screen with numbers"

Come to the conclusion that gravel tires are useless because riders used MTB tires at Unbound. Should I come to the conclusion that MTB tires are useless because Sofia won Leadville on gravel tires?

@hannah_finchamp, just like i commented on Heather Jackson's video, I've become such a huge fan of the women's elite group over the last couple of years. When I got to watch you guys come down that chute to the finish line after completing my own 50 miler, it was such an experience. I even stayed Sunday to watch the trophy presentation, and really enjoyed watching that group go up on the podium.

In May, I overreached so far that I was tired after the warmup, turning the 20 km recovery ride into a trainwreck. After a week of staying off the bike, redid the route and it took me 2 hours. One week later, it took 1.5 hours. Now I'm in week 4 and feeling the rebound. Psychologicaly it's a torture to wait for the next training. I'm very enthusiastic about it but I'm holding myself back and doing things as scheduled, not as I feel like. Those 2-3 weeks scared the hell outta me. Had constant weakness in the legs. Every time I went off to work and had to go down the stairs, I had the feeling the legs will give up midway and I crash. I had zero issues with sleep (actually it was very good) and my mood was on top, while in the resting period, but the legs just couldn't handle any level of effort.

Hannah will be back to destroy unbound in 2025

is there an option to target HR instead of RPE?

I didn’t quite follow the advice at the end. In addition to the 90 g of carbohydrate are you also recommending that any other deficit from exercise is fueled by protein and carbohydrates after the ride. Let’s say you nurses 720 kcal, ate 320 in carbs on the ride, is the additional 400 also replaced? Woukdn’t that mean you were in calories balance! How would you lose weight doing that. Your lean mass x 30 kcals is approximately your basal metabolic rate. Don’t see this. Please can you clarify.

as a newbie 55 ,keep riding ad weight training you will lean out ,slowly ,so you have good produvtive rides .cheers

But still can’t connect outside rides with our progression levels.

Congrats Hannah! So glad I could watch that recap video. Y'all are insanely tough, and smart! 💪❤️

Great show!! I love having Hannah give us mortals some insight on how to be better at our craft. She is so humble and keeps it real. Love the content.....Thanks all

Speaking on not needing to win all of the time to have a good following: personally I enjoy watching someone who is good but still beginning bc I find it more relatable and it's a cooler journey to watch as they improve. Thinking of channels like EJ's training camp. He's got a lot of power, but he's still learning and it's much more relatable than watching someone who's already a successful pro. Not that watching pros isn't enjoyable, it's just a different.

“How did I not win the race”. You got absolutely smoked into the sprint. That’s how. Sounds a little conceded to me.

Awesome. Trainerroad is my favourite cycling podcast, actually my favourite podcast period. And really appreciate Hanna’s analysis and commentary. Thank-you!

Can the plans also be done by heart rate ?

Awesome progress! Way to keep up and adapt. 🚴🏼

Hannah said that she wondered where she might have saved more matches to smash the finish harder, but my perspective is almost the opposite.. Where could she have used more matches to get to the finish in a smaller group? She's not a sprinter type, even with a full box of matches..