NEW RESEARCH | Supplements for Cyclists | Ask a Cycling Coach Podcast 494

[@TrainerRoad]

We had some reverb/echo issues with this recording that we couldn't fully resolve. Turns out recording in person after so long is a unique challenge 😅. We'll have it sorted for next time!

[@jem293]

The reverb must be the reason 😂 that Maurten sounds like mar-ten or mar-tan. Can we get someone from Maurten to chime in on the pronunciation? Oh wait, Dr. Andy tried a while back. 😮 Love you guys and all of your quirks. Thank you for being real and continuing to make a great podcast!

[@olishobbyscene1643]

no worries. What really matters is the content. 😊

[@cristalynebell3703]

I am not usually someone who comments, but after hearing the harsh words thrown at Nate, I wanted to say that I am a new listener and really enjoy the podcast. The content is informative, the back and forth is engaging, and the production quality is better than most. Thanks for putting in the effort.

[@TrainerRoad]

Thank you, Cristal!

[@brianrowbotham4010]

I also assumed Nate sort of interrupting people was just that he was so excited about the topic and I kind of love it, maybe I’m in the minority but I always look forward to watching/listening when Nate’s on.

[@lucasherculano5563]

Same here. I thought the same exactly thing that he was excited about adding more to the conversation.

[@DDai-qd8uk]

Yeah you're in the minority. Correct.

[@dan0368]

Lol I feel the same. I'm also an interrupter, but always trying to work on it.

[@Dcrainmaker]

Woah, Nate’s turned into a jacked Ron Swanson! Amazing.

[@kennyxsd]

😂

[@E34RRT]

👍👍🫵

[@JackWiserCycling]

My first thought lol

[@ericsleeth]

(Not assuming that Nate doesn't have negative thoughts after reading comments) But his ability to face it head on and brush it off and even joke about it is really admirable

[@timtaylor9590]

He would be the only human on earth, assume away

[@alisahagenberg9150]

He was so brave to read all that out loud!!

[@23neightdog]

In person podcast is so superior to virtual.

[@gregbrown3764]

A STUDIO EPISODE, LETS GO!

[@KiteWaldi]

To be honest I was always wondering how do you keep such good atmosphere when you are in business relations. I like the atmosphere of conversations ❤ Keep it up guys!

[@paulhume8083]

Wow, this is the first TR podcast I've watched for years. I gave up on them as I couldn't get away with the conference call type presentations. This is AWESOME!!!!!!!!!

[@TrainerRoad]

Glad you enjoyed it!

[@evangossell1980]

Podcast starts at 26:00

[@pin3appl3man]

Thanks. Was able to skip 20 min of bull shit 😂

[@shannonmcgregor6004]

I think youre doing a fine job on the pod, Nate. Your good intentions always felt clear to me, and I admire the humility and bravery to acknowledge the critiques. Thats what makes a good leader.

[@cschmitz]

I appreciate you taking the time to set the record straight on the perceived interruptions and I understand why you need to do it, but tbh it's pretty clear as a listener that you're not trying to be arrogant or rude. I think that's just people seeing what they want to see. You're all good IMO.

[@Cokecanninja]

Hell yeah, so glad to see the in-person format back!

[@stevenrose3352]

Great having you back together in the studio!

[@Richz2]

The best podcast there is. Great to see these 2 back "at the TR desk" just like the old days but now TR is even better... You can't help but like it!

[@paulthompson1074]

Yea to a in person episode! I feel like some old cycling bros just pulled up a table and let me join in. Thanks for all you guys do!!

[@pandatactical4530]

You guys are doing a great job! Don't worry so much about negative feedback.

[@koreystephens]

Omg. In person pod. Call in Amber and Pete. Nate looking JACKED AF.

[@Porkfu]

Glad to see the TR recording studio again!

[@Dou8leShot]

Speaking of supplements, some folks just need to take the chill pill. 💊

[@mnbv5555cxz]

Nate might have been wrong on Norway - but he has biceps! so deserves a break

[@Back2Basics1871]

I've only just started taking creatine, literally earlier this week. I'm 6ft 68kg and only been 'training' for 3 years. Here are my numbers fornthe last 3 years: 2022 1sec - 801w 5sec - 759w 15sec - 589w 2023 994w 956w 832w 2024 1073w 1036w 850w I'm excited to see what can happen after using creative over the winter. For context my peak FTP over these years has been 208w, 261w and 287w

[@Back2Basics1871]

@TrainerRoad update I've not done any sprint since this but now been taking creatine for just over 3 weeks. I haven't seen any weight gain yet, which is nice but hoping it will help with strength work. Whilst I've not done sprints, I have done some Everesting training. 5 reps up a 20 minute hill. During this ride my average power was 175w for 2 hours - including the descents. This was 4 efforts around 220w and a final pb effort of 270w. My HR decoupling for the ride was -8.5% 😂 For context, my next best effort earlier this season (mid July) was 174w for 2 hours on a rolling course. That was one of my fastest rides over 50km... But not much extra sauce creatine right... Sorry, wrong. Last week I hopped on the trainer to ride the Galibier. 2hours 19minutes. Average power 212w (218 NP) and 2 hour power of 212w. Decoupling 0.1% - which feels great, especially when thinking about Everesting training. However the biggest difference is HR. My 174w effort earlier in the year had an average HR 160bpm with 45% in HR Z1+2. My Galibier ride average HR was 149bpm with 94% in HR Z1+2. I know this isn't just creative doing the work here. I know it's my training making a difference, but that feels like a huge jump in ease and power since July.

[@roberthoey2121]

Nate + mustache = 👍

[@patrickclarke3645]

As an amateur cyclist at 6’4” 220 lbs I definitely use creatine as I have a dedicated gym routine outside of cycling. Some racers told me to use Maurten Gel and Tailwind nutrition powder drink. The combination of those two took my output to another level. Feel like a 🚀 when I ride. Maurten is kinda expensive so I only use it for hard rides. Maurten gels also taste pretty good compared to other gels IMO

[@jaredmickel7750]

Yeah! In person., Missed the brown wall.

[@jbrianssoccer]

Max Sprint @45:43, Jon asked what is your max sprint? And show below. Only one other listener answered so far. I'm 58 year old Cat 4 in Denver, both max sprints were at the Littleton Criterium; elevation 5356 feet 2024 - 1206w - sprint cut short by guy in front of me that lost it in final turn, from 0-1206w in :04 sec. 10 Second ave. power 1072 2023 - 1218w - 0-1218w in :09: 10 Second ave, power 1002, 15 second ave power 882w I have not taken Creatine, but plan to add it this fall & winter to see how it goes. I have some sprints in the 1300s, but those were Strava estimates before I got dual side power meter I've been following TrainerRoad youtube & podcasts since winter 2019

[@kiksdealba]

Thanks, Jonathan and Nate for this interesting deep-diving, I have just get back to The Science of Getting Faster Ep 3: Bicarbonate and Ketones, any other opinions on Ketones since that episode?

[@TrainerRoad]

Yes! A review is coming soon.

[@Back2Basics1871]

I love you guys. I love the excitement and always assumed the interruptions were more this then being rude. Well done for rescuing these comments and addressing them. It's admirable how you are able to take these comments and act on them. Don't feel the need to do that with all the comments! The internet can't be a cesspit of human nature. Thankful you guys are not part of that but are looking to call it out, address it and improve yourselves where you can as well. If only other people took this attitude. Kudos guys, keep it up

[@nevkdav7875]

thanks for bringing this back - with the in-person podcast, I went back to watching again!

[@bobkatanga]

What a shame your having to justify yourself Nate. I think you're one of the good guys. Looking buff by the way

[@bikrrr]

25:37 - Home page feedback: Subscribers can’t access TR’s home page without signing out or using a private window because it automatically redirects to their Career page. Personally, I find it frustrating when a company's main URL redirects to a subdomain or subdirectory, when sometimes I do just want to visit the main site. Not a big deal, but since you asked.

[@TrainerRoad]

Thanks for the feedback!

[@cokebottles6919]

I take creatine and gained 7lb in less than 2 weeks when I started. It stuck too. But anytime I go off it, I drop that weight within 3-4 weeks.

[@DanielBaines-h5y]

Great episode guys, to me your presentation style is engaging and interesting, i got a lot from that. I really appreciate what you do thanks.

[@TrainerRoad]

Glad you enjoyed it!

[@jamieatkinson9288]

I love your pod casts

[@danielkennedy6330]

I’ve missed the in-person podcast. This was great!

[@TrainerRoad]

Glad you enjoyed it!

[@Huttify]

Comments are about feelings, Nate. Don't be sorry! We really need this headroom here. Do not change! Any yes, we viewers has to remember and understand this too. I wrote that comment about the face you made while stating the differences between Norway and USA, but did not expect the pile of reactions that came afterwards. Your face said something else than your words in that moment.

[@davidyoder3239]

I love a good Nate podcast!!

[@ellismccoy]

I do think Nate's personality has changed a lot over the years. I was nigh on a weekly listener 2018-22, fizzled out and have come back now and again for interesting topics. Going from then to now you can see a marked difference. I can't comment on the specifics but certainly the feeling changed over that time. Anyway, aside from that - don't waste your time on personal feedback. Technical feedback sure, but anything that's aimed at you guys I wouldn't bother giving air. If people like you & you're talking about interesting stuff, they will listen. No need to apologise to anyone on the flipside of that coin.

[@scotth3354]

Not a current TR user, but I'm a former user and a long-time listener to your podcasts. The new planning tool you talk about in this video seem like a big improvement over previous iterations AND much better than most of your competitors' offerings. Since I am not a current member, I can't just check this for myself, so I have to ask: you mention that the new system can actually recommend the level of volume and intensity by looking back over years of a person's data, and you can guide it with certain input. But, is it possible to direct the system to ignore the 7 day weekly calendar and plan workouts optimally without regard for days of the week? I'm not constrained to long rides on weekends, or short rides during the week (aka: retired), and think it's just as likely as not that a 5 day rotation or 9 day rotation or whatever, can be as good or better than a 7 day rotation. The calendar isn't based on physiological principles, so maybe our training would be better if we ignore the 7 day convention. TIA

[@TrainerRoad]

Our system operates on a 7-day calendar week, but it's important to point out that every workout is prescribed based on how you are adapting to your training. So if you need rest, you'd get that. If you need an easy workout, you'd also get that. Same goes for making your workouts more difficult.

[@scotth3354]

@@TrainerRoad I was suggesting it, maybe as an option you could select, either 7 day or free form, mostly because it's nice to be able to plan other aspects of your daily activities without having your training change all the time. For example, if a 9 day rotation worked better, but the plan was always based on a 7 day rotation, then there would by default be lots of changes. It's nice to not have disruptions/changes, if possible. Just a thought.

[@lovaught]

Haha damn people really jumping on Nate. Love this podcast, never really saw him as trying to talk over people, just awkward video meeting stuff and he also mentioned the ADHD thing which…yeah been there. I think we might be pretty similar, so I definitely feel similar. Really appreciate the research and discussion of it, you guys have been really helpful. I’ve been seeing more endurance gains, a little FTP gain, and VO2 max gains. Also dropped 5 lbs adding some more protein and following some other tips from your podcast and the platform.

[@TrainerRoad]

Way to go!!!

[@messi9991]

NZ has 266.9k people per medal in Paris. Norway has 695k people per medal in Paris. But in Beijing Norway only had 146k people per medal. NZ actually wasn't bad either here because they did get 3 winter Olympic medals giving 1.6m people per medal. So yea, I would say Norway is still blowing NZ out of the water even in per capita if we look at Summer and Winter combined.

[@jordanc.vincent5075]

I like the in-person format. Keep doing it. 👍🏻

[@cynthialee6147]

SO GOOD! Thanks, Jonathan, for deep-diving all the studies for us. Forgot how much I enjoyed these in-studio discussions. Pete Morris- Calling you out! Where are you??

[@mikeowen000]

Tom Selleck watches these episodes, just to admire Nate’s mustache.

[@the_fast_life]

Finally!!! In person is 10000000x superior

[@johnburgher]

Very informative video, thanks!

[@TrainerRoad]

Glad you enjoyed it!

[@oliveoil2x]

Great episode. You guys put together great info & explanations.

[@elyschnee]

What a cozy and good podcast ❤😊 ! Really good information provided for all of us!

[@ralfaliesch9102]

Thx for the Podcast 😊

[@TrainerRoad]

Thx for watching!

[@MiserereMei]

I listen to the show on my phone's podcast player, so it's been a long, LONG time since I saw Jon and Nate. And I was NOT prepared for the moustache 😳There should've been a warning in the video title I feel like.

[@johnhudrick]

I got an extra day off with the update. I'm happy lol

[@kennyxsd]

Do you guys have any videos on Ketones? Thanks for the content!

[@TrainerRoad]

We've covered them in the past and there is a lot of research currently ongoing, but that is an upcoming topic for a deep dive video :)

[@lucmerryduke5022]

The monthly adjustment (check-in) will be fantastic.

[@TrainerRoad]

We think so too!

[@battlegoatracing]

Also, love the in-person vibe.

[@brendannagel2620]

How do I replace scheduled workouts with a group ride on a random basis. Having a hard time figuring out how to properly do it via the app and go get the recommendations for how to approach the ride.

[@nolhannconan]

Not very clear for me. Is it possible to set a plan for a specific event with : date, power, duration, d+…..

[@bpfastfeet25]

"Let us know your max sprint..." -Jon knows how to feed the algorithm! 😅

[@TrainerRoad]

Soooooo... what is it??? ;)

[@slowcyclist4324]

The only stuff I would use is creatine and BCAA; been researched since forever, and so far the only negative side effect is that excessive use makes your pee expensive. BCAA because I bought into the hype months back, bought two bottles and thought that I might as well just finish them and be done with it. Yes, it makes you gain water weight, but more water in an endurance sport sounds like a good thing to me lol.

[@gilleek2]

Beets are tasty in salad Jon. With a little goats cheese, toasted walnuts and honey. Very tasty. Defo tastier that drinking the shots

[@gilleek2]

I just watched/listened to the episode ye referred to about the interuptions and norwegian 'dominance' etc and it didnt seem like Nate had interrupted that much.

[@StephanieLuff]

1:05:00 I gained 7lb on creatine and it only stopped because I stopped taking it 😩

[@TrainerRoad]

Wow! Did you lose the weight quickly?

[@StephanieLuff]

@@TrainerRoad just a couple days! It was all water

[@Al.2]

Nate, you're awesome ♥. I'd pay for a stand-up show, too.

[@Joecycles]

When this came up in my feed I had to check the release date lol

[@stanislaogerman3743]

Back in person ... I think Nate just wanted to show off the "guns" 💪🏾🤣

[@gavinclarke2123]

I work 12 hr shifts so 60hrs one week and 24 the next. My 60hr week includes a full weekend so no long or group rides every other Saturday and Sunday. Can the training plans account for this? Is it possible to plan over a 19 or 14 day period instead of weekly ?

[@alisahagenberg9150]

BTW Nate, ever since I had Covid 2 years ago my nose constantly drips too! Nothing major but certainly annoying! Not sure why it happens.

[@trothaksharkpuncher1059]

I usually listen to audio. So, it's a shock every time I see the moustache.

[@timtaylor9590]

Responding to negative comments is just a waste of everyone's time.

[@dabsyyy]

Nate, can you drop your skincare routine please?

[@rolandtiangco8827]

for every negative comment there are probably 100 unwritten positive comments from people who use their time more wisely

[@stevena5336]

Would love a link to an Amazon Sodium Bicarbonate that people have tried successfully. Thx

[@TrainerRoad]

We've used these: a.co/d/dds4IRD

[@brianrowbotham4010]

Nate be looking jacked

[@PedalToProgress]

When are the improvements to TR that you mentioned going to be for the mobile app?

[@TrainerRoad]

No ETA on that, but you can build a new custom training plan with the website on mobile!

[@jeronimosuarez7957]

Guys, amazing work! There has to be dummies making ugly comments.

[@RohanJayawardena-q6l]

Great review of the performance effects. Are there any similar studies on the training effects of supplements. e.g., if a supplement doesn’t assist endurance performance, and makes your strength/power training more effective, then your extra power may assist your endurance performance.

[@TrainerRoad]

Not aware of studies like that for these specific supplements.

[@zazzleman]

Oh the people are so cruel. But he took it like a pro.

[@timtaylor9590]

I've never done structured training, If i got faster any faster i would be scared.

[@PerryScanlon]

So there's a scale that goes up to eleven? That's awesome. 🙂

[@alexs-x2b7i]

I always got a bad vibe from Nate, I don't know why. But the intro made me feel empathy towards him. I do think he genuinely wants to help cyclists. I still do think that TR leads to burnout, hopefully, they've gained some awareness and updated their program some.

[@jbrianssoccer]

I've never had burnout following TR prescribed workouts, I seemed to want more & more.

[@vinniep01]

6 short of the magic 500. What's planned?

[@JamSa85]

That explains why it looked like their was weird jump cuts.

[@hugozavalaflores3953]

No cordyceps Militaris?

[@PedalToProgress]

19:08 this is why Nate is the CEO and not Jonathan 👌🏻

[@lil__apan]

1400w, 15yo, 62kg :)

[@aubertcordon8606]

So I guess I am the one that makes the old saying truthful: "You can't make everyone happy". I understand if people from other countries took offense at Nates, unintended comment about Norway and the Olympic medals, but since when being Patriotic is a bad thing? So it is OK to be super patriotic if you are from anywhere in the world, except if you are from the US, then it's offensive? That's ridiculous, this is the country that has given you the opportunities' you have and you are ashamed to be Patriotic? I am not even American and I think it's ridiculous.

[@jaredmickel7750]

The stache works better than bald Jonathan. A beard would be better though.

[@alisahagenberg9150]

I’m curious if women were included in these studies?

[@TrainerRoad]

3 of the 36 studies that met the criteria for inclusion had women only subjects. For the rest, there was a mix, but predominantly male. trainerroad.cc/valinomarques2024

[@dmytryemery]

Did you see Michael Woods eating Maurten out of a tupperware with a spoon on the bike during the World Championships? 🤣

[@enki42ea]

Nate seems slightly autistic which is probably what allowed him to think slightly different to start trainer road. His way of thinking is closer to my way if thinking so I find it very useful when he is on the podcast. I've never seen him interrupt in a way that seems dismissive to the other person

[@battlegoatracing]

Mind blowing the feedback on Nate. Overly harsh, unfair, etc.

[@tmw444]

Nate’s gun show

[@Hiyoohiyoo]

Nate- self reflection is good but tbh.... Just don't read the comments 😂

[@uzi17]

is Nate a bodybuilder or a cyclist atm?

[@oitotheworld23]

I retract my previous comment - the stache works! It would look better w/ a little scruff though IMO for the Daniel Plainview look.

[@Back2Basics1871]

Well done retracting your shallow comment and following it up with another one.

[@oitotheworld23]

@@Back2Basics1871 Sorry if I offended you bud. Even Nate took the comment good-naturedly, not seriously.

[@MarioJosifovskiDev]

22min in the video and i didn’t learn anything about the topic

[@SpicyJax3000]

it starts at 26min as per the time stamp

[@eltribun]

I use to take sodium bic. for races, acid resistant capsules, so no gut discomfort at all actually... if I took the stuff as a powder iI would certainly vomit right away :D it is offered e.g. by mnstry nutrition here in GER

[@TrainerRoad]

Great info. Thank you!

[@tkdguy93]

Nothing like a third of the episode being an add/padding

[@jeronimosuarez7957]

Am tired of hearing maurten. It's like Ceramic speed for the mouth. Makes no sense.

[@PedroNord]

If you have something useful to say, try saying that part first and save all the useless , self promotion bullshit for the last part.

[@davidhughson189]

It was too long to get to Main Topic you opened with the Title ~Supplements, for ~15 seconds. Then Nate dominated for ~8 minutes apologizing. TOO LONG!, but important. The overview of new product TR was fine. Nate, some of us ALSO are IMPATIENT to get to he “good stuff “, of the title.

[@TrainerRoad]

Sorry about that! You can always look at the timestamps and scroll back or forward to find what you want to listen to most.