Not seeing this episode on the other podcast platforms? I know video is better but often times listening in the car means I actually fit it in.
@miketumelty81835 ай бұрын
In terms of a carb source, I've been using sucrose for the past year. Some may find it too sweet (as i did initially) but you soon adapt to it. It's amazing, and totally does the job....plus it's cheap!
@ehuremovic5265 ай бұрын
Did you ever run into problems where it wouldn't dissolve?
@miketumelty81835 ай бұрын
@@ehuremovic526 Haven't yet. I add up to 90g in a 750ml bottle and that dissolves ok.
@ΘάνατοςΧορτοφάγος5 ай бұрын
@@ehuremovic526in a 500 ml bottle,over 60 grams then it gets difficult to dissolve. Warm water helps, there exists very fine suger (sucrose) for baking, but itll be less cheap. Making it beforehand with warm water and then put it in the fridge for later helps.
@ΘάνατοςΧορτοφάγος5 ай бұрын
Yes, tablesugar ftw
@therocket1305 ай бұрын
Kyle got excited with another invite! love the shirt! plus on more serious front: Dr. Kyle Pfaffenbach... please come anytime you want to this podcast! last two I listened were so insitefull they change how I look at my food now... I am back on TrainerRoad after 4 years off the bike due to illness and just nonexistent work-life balance with too many extra pounds... in the 5 weeks since I listen to the previous two (one after another) I implemented the things mentioned and BOOM! on average 1.2kg a week. every week! thank you!
@adamlaw50025 ай бұрын
This didn't make its way to Spotify, fyi
@SteakandChains5 ай бұрын
That collar does not do his neck justice 🤣.
@retiredoutside5 ай бұрын
During my 90-minute TrainerRoad Sweet Spot and Threshold workouts I usually have 150 g of carbs, so that's 100 g/h (I mix 150 g gatorade powder in my 950 mL water bottle and I'm about 87 kg). For hour-long VO2max workouts or 2-hour endurance rides, I consume about 75 g/h or less. I found Kyle's comment interesting that we should be taking advantage of Z1 and Z2 rides to train our guts to take in more carbs. I'll have to give that a try. I love it when Dr Kyle is on the podcast! So much to think about, and so many questions come to mind.
@fierceseaman5 ай бұрын
Love TrainerRoad!
@tracykubas92025 ай бұрын
Are you guys no longer releasing the podcast on podcast players? I don't see this episode on Spotify or playerFM.
@phenderson685 ай бұрын
I can find it on Spotify. I'll listen to it yesterday.
@tracykubas92025 ай бұрын
@@phenderson68 that's crazy. When I look the last episode in their feed is the one from April 4th. I wonder if it matters that I don't pay for Spotify or that I'm on android?
@davidv68035 ай бұрын
@@tracykubas9202 It's not on Apple Podcasts either.
@torstenfrank18565 ай бұрын
After already 5 days I wonder whether that's a try to redirect clicks to bring up their youtube reach. But - I won't watch a talking heads podcast on KZbin - I prefer to do other things instead. So to counter my interaction within the comments here I clicked thumbs down. Maybe they release it sometime as a podcast, maybe not. We'll see.
@tracykubas92025 ай бұрын
@@torstenfrank1856 I listen to the podcast while driving and I don't want to use mobile data to stream KZbin so I guess I'm out of luck.
@mrjoshuagordon5 ай бұрын
My last 3 full tri I've taken bout 1100g in ~9.5 hours (9h10 -9h30 range) 130+g/hour on bike and 100-110g/hour on run, 100g in last 30 minutes before the swim start. this allows me to push over LT1 for long portions of the bike and run. if i have too much to fast on the bike after T1 (light immediately post swim), i will puke but no GI distress. This has happened a few times, especially if I swallow water during the swim.
@jonathanrobinson26284 ай бұрын
In terms of carbs per hour, it would be really useful to refer to it as grams per kilo of bodyweight, rather than in absolute terms. As an oversized cyclist (203cm, 103kg, about 400w FTP but going up fairly quickly), I'm working on upping my carb intake and working towards 180-200g an hour. I base this on me being about 50% heavier than your average cyclist. My weight is mostly down to my height, but I maintain resistance training too, so carry around 10kg extra upper body mass. Either way, super interesting podcast and looking forward to the next one.
@dylanthomas97805 ай бұрын
Solid Episode
@thomashemel5 ай бұрын
Managing to go up to 150g /h during 5/6h endurance 75% ftp. Gonna try it for my next ultra for 40hrs with 120g and other macros. We will see if I can hold it ! Thanks for all thé tips, you helped me so much
@jeromybishop63305 ай бұрын
I'm fortunate enough to have an iron stomach and regrettably at times a super sweet tooth so my ability to consume is very high. Recently I've been shooting to consume around 90g/h and it's been going very well so I will be bumping that as the season continues and I improve my consumption plan/mix
@sebagesche5 ай бұрын
Super interesting and useful! I have been trying to solve a question related to carb loading. When it´s said 10-12 grams of carbs the previous day, should I take into account an the fueling and snacking while I ride? A previous day for me usually takes 1000kj, if it was only fueled by carbs that would be 250 grams, what should be the final amount then?
@simonsimon82135 ай бұрын
Courious as well
@KetzalSterling5 ай бұрын
Skip that apple... It'll insulin spike you to death!!! Sure...
@swites5 ай бұрын
Fruits are too high in sugar. While grabbing a gel and dumping 100g of pure glucose/fructose mix in each of my water bottles before a hard ride lol
@ΘάνατοςΧορτοφάγος5 ай бұрын
Exactly, his meh stance against fruit is weird
@oliveoil2x5 ай бұрын
Thanks for the episode 👍🏻
@ianmacdonald82545 ай бұрын
Is it possible to get the volume issues sorted out? Jonathan and Nate are consistently very quiet, and in general, the TR podcast is much quieter compared to most other youtube videos. In this case, Kyle is much louder than both Jonathan and Nate.
@bpfastfeet255 ай бұрын
I'm fortunate enough that I can consume about 80g/hr of carbs without training (start of base phase). I've trained up to about 120g/hr in the past but that takes a few months of dedicated practice.
@fraserherman87545 ай бұрын
I can't take a guy wearing 2 watches and a sweater over a collared shirt with a tie and what looked like a cardboard box seriously 🤷🏻♂️
@JeffPrater-mb5gs5 ай бұрын
1:18 for endurance mountain bike rides/races, I’ve had success with Infinite Nutrition GO FAR. It’s 66g of carbohydrates per serving and I can ingest 1 serving an hour. Any more than that and my stomach has issues. (Note: gels seem to be too much at once for me when on the bike). Drinking a serving from a Camelback throughout an hour seems to make the difference.
@charlesschneickert74775 ай бұрын
Any chance this is getting posted as a podcast? Haven’t seen it yet
@ToniDJohns4 ай бұрын
Helpful podcast. I came across Steven R. Gundry, MD recent books and KZbin Dr Gundry Podcasts this winter. Extremely detailed in gut and metabolic processes. His work on KZbin and in his books add interesting humor too. The studies with details are enormous. Suggest adding his work or even an interview. His recent book - GUT CHECK, Unleash the Power of Your Microbiome.... and the one before it - UNLOCKING THE KETO CODE is incredibly detailed how the 'flow-chain' from what we put in our mouth and it's it's effect to our 'gut buddies'. 👍
@thomasjacques84005 ай бұрын
Any particular reason why this podcast isn't on Spotify podcasts this week
@ChrisSchiffhauer5 ай бұрын
When Dr Kyle said to include salt with a glucose/fructose carb drink to enhance osmolarity, is this specific to Sodium Chloride? Or would Sodium Citrate or Sodium Bicarbonate achieve the same effect?
@wowsley895 ай бұрын
Why not post this episode to Spotify? Hopefully this isn’t a permanent change.
@myhumps27305 ай бұрын
Great episode! I have a recommendation for a topic: what does the science say about how high sugar intake for endurance athletes affects the microbiome? It’s well known that sugar is detrimental to the microbiome in sedentary people and has a lot of downstream negative health consequences. But is there a negative impact for endurance athletes? Personally, I know that my performance on the bike is far better when I’m taking in 80-100 grams of sugar per hour but recently I cut back to about 25 grams an hour on 2 hour rides and feel like the bloating and uncontrollable hunger later in the day have lessened. Also, I think my carb cravings on rest days are reduced. I’m curious if these affects are microbiome related.
@richardmiddleton77705 ай бұрын
I think you've hit the nail on the head yourself. Check out Tim Noakes.
@andrewrivera40295 ай бұрын
Any endurance event I need to take in protein in between the first and second hour or my carb absorption gets wacky.
@JamesBoz5 ай бұрын
Anyone have any thoughts on maple syrup? I've been making homemade gels using it plus some salt, chocolate syrup and lime juice. Seems to work well.
@kenrutsky56535 ай бұрын
Target 60/hr on 2+ hr rides
@dmitrymalanda92785 ай бұрын
Welcome to the carbs forecast 😁🤨
@AlasdairMcLellan5 ай бұрын
It's not really a podcast any more if you don't publish it on podcast platforms. I'm only catching this one by accident.
@darringrey43295 ай бұрын
Could you talk about the randel cycle? Get professor tim nokes take on carbs ? Professor Bart Kay ?
@donwinston5 ай бұрын
Dr. Kyle Pfaffenbach is a bozo. Apples and bananas are unhealthy? Beef jerky? Insulin/blood sugar spikes are NOT unhealthy unless you ALREADY have diabetes. They do NOT cause diabetes. I understand more about quantum physics than he does about nutrition and health. I'm disappointed you guys didn't push back on his nonsense. You guys are way too nice.
@SteakandChains5 ай бұрын
Wait, are you suggesting carbs are endotoxins if they cause gut distress???
@UBRpank5 ай бұрын
sugar water
@SteakandChains5 ай бұрын
You guys should check out Dr Ben Lynch’s work on epigenetics. You can adjust how your body performs. Genetics are not a limitation to performance only a baseline.
@Bstar20245 ай бұрын
The key points in this could fit into a 5min video. So much fluff it became boring.
@briancase_rideaperture5 ай бұрын
Don't be snacking on apples folks, it's unhealthy 🤣
@jakethesnake19765 ай бұрын
The irony of spinach being No.2 on the WHO dirty dozen list...
@SteakandChains5 ай бұрын
@nilered has turned toilet paper into cotton candy. Doesn’t mean we should eat it. I love that he talked about protein being more satiating than fruits but I think fruits are better than gels drinks and other formulated sugar supplements.
@koreystephens5 ай бұрын
Where is Haley?
@SteakandChains5 ай бұрын
Ketones can be used for high intensity performance, kinda like Visma is doing now
@Sicuable5 ай бұрын
Those podcasts are getting more and more boring since Chad and Amber left...don't you think?
@cracked2295 ай бұрын
sweater + shirt/tie just ain't the play my dude.
@SteakandChains5 ай бұрын
It’s all fun and games until you develop liver disease or some form of type ii diabetes. Your body is only meant to store so much glycogen. It’s better to produce it than intake it. But that all depends on your liver health
@danfox88195 ай бұрын
Yeah, TrainerRoad should do a podcast on topic of “what is glycation“. Most athletes that are training and competing do not experience the obvious signs like diabetes, fatty liver, but they are experiencing a high level of damage via glycation. Everybody thinks that they should train and race using the same protocols as a professional cyclist without any regard for their health or longevity. TrainerRoad should also look into the topic of glucogenesis, and how does it relate to an endurance athlete. They might be surprised what they find if they dig deep enough.
@danfox88195 ай бұрын
Somebody needs to explain to Kyle what heme iron is how the body prefers it over non-heme iron, which is found in spinach. TrainerRoad needs to hire Bart Kay for a podcast. He is an actual scientist regarding exercise, physiology, cardiovascular, pathology, and statistical inference. They would learn a few things, and it would be funny as hell.
@ΘάνατοςΧορτοφάγος5 ай бұрын
Bart Kay?! Are you insane?
@richardmiddleton77705 ай бұрын
Kipchoge can burn fat at 2g/min, that's 1080kcal an hour which is actually more than he actually burned during the sub 2hr marathon! In other words, he didn't need to take in any carbs, the carbs he did take in only had a placebo affect. It's all in the training.
@Al.25 ай бұрын
source?
@deleuze3695 ай бұрын
That’s absolute nonsense ! Any amount of research will show you he was ingesting over 100 grams of carbs per hour during event .
@deleuze3695 ай бұрын
😂LOL
@wowsley895 ай бұрын
There’s no chance that a 2 hr marathon rate burns less than 1080cal/hr.
@richardmiddleton777014 күн бұрын
@@deleuze369 I never said he didn't.
@StephanieLuff5 ай бұрын
49:50 only trust scientists who don’t make definitive statements 🫡😂
@ribbyramone5 ай бұрын
Eat beef jerky so you look like one lol
@blhageman5 ай бұрын
Knowledge bombs going off left and right. Thanks Kyle