Dieting, Peaking, Cooling Strategies, and More - Ask a Cycling Coach Podcast 433

[@danalmasan]

sugar is 50% glucose and 50% fructose. This is very close to the ideal glucose to fructose ratio. Sugar and water with a bit of lemon juice is the perfect fuel. 1.5E 1kg sugar. You cannot beat that. I make a super concentrated water sugar bottle, almost the consistency of gel. And one bottle of water to chase down the sugar water. It cannot get easier or cheaper than that.

[@njkel.8714]

I do exaxtly this!! Always wash it down / swirl water after

[@salsaverte]

Regular sugar is the cheapest option. Sucrose is 1:1 fructose to glucose.

[@brianrowbotham4010]

I tried this and it definitely hurt my gut but maybe with better quality sugar it would work.

[@salsaverte]

I suppose it may not be for everybody, or you may have to train your gut to be able to digest easily. For some reason I never had a problem with up to 100g of sugar.

[@floydkatz]

​@@brianrowbotham4010try organic pure cane sugar. Easier on the gut. Cheap at Walmart. Cheaper at costco

[@juicyfruit100x]

I second table sugar. Add sodium citrate and it's the cheapest option. 120grams per hour and no gut distress for me as I built up. No need for expensive and marketed products with fancy packaging you don't need to pay for.

[@njkel.8714]

Yup it shouldnt cause anyone problems its literally nature made. Slowly build up up to it of course. Table sugar with water or garorade and 500mls of water

[@bentulloch1445]

Besides the amazing tips you all provide myself an aging cyclist every week, just love the way you all bring it. I’m a TR member for 18 months, been through all that life brings. Love that you provide an engagement model that moves and supports me as life rolls by. Cheers all ❤️

[@veganpotterthevegan]

Heavy restriction worked for me. I went from being a 320lb elite shot putter to a 185ish pound Cat 1. The first 2 years of training, I ate about 1500-2000 calories a day and after that, I had to eat less than 3000 just to maintain my weight. I was a volume junkie and should have been losing 15lbs a month or more but I just stayed where I was. I'd only eat more for really high intensity training blocks which weren't too common. I know it's not sustainable for everyone but it definitely is for some.

[@keatongiett8012]

I like to buy the large powdered Gatorade mix (76oz or 2.1kg) and mix 50g of the Gatorade mix with 50g of maltodextrin (Bulk Supplements). Gets me to 100g of carbs per bottle (~300mg of sodium) and isn’t overly sweet. Cost per serving (100g combined) is about $1.25 depending on price variations

[@chrisbinch800]

Dates and bananas mixed with my porridge everyday. Dates on the bike and dates in my shake. I love dates!

[@Huttify]

A race track instructor once told me there was one tiny group of first timers that could enter the track and race so much better than the rest. The group was not decided by sex, age or hours of playing games. It was downhill ski racers. They have learned a ceratin feel for how the grip changes through a turn an what to do at each stage. Much of it is relevant for track racing and going downhill on a bike. Big kudos for bringing up ski racing for learning the race line.

[@stellpy]

I thought I enjoyed heavy drinking as much as the next midwesterner, but unfortunately EVEN Canadians don't recommend 2 drinks/day anymore! The CDC '20-25 Dietary Guidelines for Americans note, “Emerging evidence suggests that even drinking within the recommended limits may increase the overall risk of death from various causes, such as from several types of cancer and some forms of cardiovascular disease. Alcohol has been found to increase risk for cancer, and for some types of cancer, the risk increases even at low levels of alcohol consumption (less than 1 drink in a day).”4

[@richardmiddleton7770]

New studies suggest 2 drink per WEEK is the upper limit as far as longevity is concerned.

[@SioLazer]

I love it when the dates get all smooshy on a hot ride. Thank you Jonathan for cautioning that dates have a fair amount of fiber. They will make you poop just like prunes or dried apricots. As someone who LOVES fueling with dates SIX are the most I'd pack on any ride. Don't put them in a bag either. Just right in the back jersey pocket. I recommend Medjool and not deglet noor but try them both you never know.

[@Critracer]

Great podcast I’ll be waiting for your secret formula for a fueling drink mix😅

[@CarnivoreDMD]

Took a few years to get fat adapted on low-no carb. Key was more salt & minerals. Chicken broth is a great cheap one. Fructose is exactly the same as ETOH so, I’d suggest a more glucose target for carboholics.

[@Dou8leShot]

Skratch High Carb FTW. No gut issues and not sweet at all.

[@oldanslo]

And expensive. $$$

[@Dou8leShot]

@@oldanslo yes but cheaper per hour than the fuel we put in our cars. Also less expensive than most other commercial space foods. I just stock up when on sale. I used to do just straight sugar water and had no gut issues but the sweetness is tiresome. I’ve found that I don’t need more than about 65g/hr at my current modest ftp of 225. (I’ve pushed to 85g/hr or so) 65g/hr works out to $3ish/hr. Maybe someday I’ll resort to making my own, but in the mean time I’m sold on the Skratch high carb “Koolaid” :)

[@timjones4594]

Great stuff, thanks.

[@kaitlinlouie8736]

Gives new meaning to the term “speed dating”!

[@denniskowskie6748]

Hey guys, great shows! What do you eat for zone 2 training? 1.5-4 hour rides?

[@richardmiddleton7770]

I hate to say it, but, it depends. What are you trying to achieve, do you have any races within a couple of weeks, what time of day, when and what did you last eat, upper or lower zone 2, do you always fuel your rides or eat within 3 hours before, etc. etc. the list goes on and on.

[@wenjtu]

For racers, performance is relative to my competitors. Now that I am in masters, yes - I get smashed by 20 year old pros. But in my races against peers, I perform better now days.

[@jonathanlong3356]

In a pinch, could one use sunscreen as chamois cream? And if so, any suggestions?

[@blakejech6846]

1:08:40 she may have metabolic syndrome from fructose intake. I'd have her get her fasting insulin levels checked.

[@papis408]

Man really have been struggling staying engaged either the podcast lately. Missing Chad’s input

[@scottheitmanmarinesurvey3557]

when we were kids it was Space Food Bars for real

[@floriant9096]

Hey guys. Love the podcast Why haven’t you guys talked about maple sirup as an alternative to gels? Feels like the perfect solution and is also used in Triathlon a lot. In a flexibel bottle (e.g. Salomon) you can cary 150ml no problem. Add a bit of salt for electrolytes.

[@HeibesHealth]

It’s also super low on the glycemic index (pure maple syrup, that is)

[@irvhh143]

$10 for a soupcan here.

[@Markhypnosis1]

Professor Andrew Huberman talks about palmer cooling, and cites studies that show how it massively reduces core temp and improves performance. It's to do with glabrous skin areas, which are specific areas of the skin surface that have specialized vascular structures that aid in heat loss. The palms of the hand are glabrous, and he shows how cooling the palms can increase time to exhaustion and performance due to improved cooling.

[@user-fy7ri8gu8l]

Would be interesting if we had some perforated handle bars with matching perforated top tape especially for the hot parts of the globe, it's been 100-115f (40-46c) heat index were I live for 2 months now and will remain that way for another month. Would be nice to have additional strategies for staying cool.

[@brianrowbotham4010]

My wife calls my “space food” hummingbird nectar which is definitely not inaccurate…

[@bilhog6878]

7:50 flapjacks?

[@njkel.8714]

I carbo loading wiith white rice potatoes breads suagry teas. On riding days suagr water or gatorade plus 500mls of water plus 100grams of sucrose.

[@hslayrex]

RPE?

[@HeibesHealth]

Rate of Perceived Exertion. It’s basically how you would rate the difficulty of the exercise/workout/interval you’re doing-usually on a scale of 1-10.

[@hslayrex]

@@HeibesHealth Thank you! He kept saying it like everyone should just know. 😆 My bad I guess. 😂

[@HeibesHealth]

@@hslayrex You’re welcome! 😀

[@pierrex3226]

So, easy rides, 30g per hour if >45min and less than 2h. If very long, more like 60g/h. That makes sense to me. We're statistically almost all fat.

[@richardmiddleton7770]

Just remember longer rides tend to be lower intensity so it's not so black and white.

[@cassiophone]

Don’t discount the value of Mario Cart for training! Dropping banana peels is the most underrated marginal gain 😉

[@dsonyay]

Im a cyclist.. all I eat is meat (beef, pork, lamb, poultry, fish, and other seafood). Only meat .. well eggs too. All i drink is water. And sometimes water with electrolytes (while cycling). Energy level- higher than ever before. So simple. Carbs not needed.

[@dannyprice1990]

Haha good luck keeping up with… anyone.

[@upgrade222]

and what do you eat on a 4-hour + ride?

[@user-fy7ri8gu8l]

Sounds really dumb. Good luck with objectively less fuel to work with for some arbitrary reason.

[@pierrex3226]

​@@upgrade222he ties the leash to a goat to his seatpost and half way through he slaughters it and eats its liver, raw. That's all he needs.

[@richardmiddleton7770]

I'm similar although I eat a lot of low carb veg. I will carb load 2 days out from a race and that's roughly every other week. For everyone's info, protein and fat are converted to glucose, your brain requires glucose or you'd die. Your body is doing it all the time and the longer you go without exogenous carbohydrates the more efficient it gets at doing this.

[@danielsmith7856]

Predicting Trainer Road won't even mention the world championships road races. They're so MTB and gravel biased! Not to mention they believe there is no European cycling happening because it's not in America

[@TrainerRoad]

We have a great series of Tour de France and Tour de Femmes specific content! Here on our youtube channel and on our Instagram Reels. Check it out! instagram.com/trainerroad/reels/