Ask a Cycling Coach Podcast - Presented by TrainerRoad Should Cyclists Use Ketones and Creatine? – Ask a Cycling Coach Podcast 447
Nov 2, 2023
Topics covered include the use of ketones in cycling, back pain relief, finding ideal race weight, creatine benefits, and TrainerRoad hot takes. Discussions on ketones for endurance, back pain solutions, and race weight optimization are highlighted.
AI Snips
Chapters
Transcript
Episode notes
Ideal Racing Weight Emerges From Consistent Fueling Not Forced Cutting
- Optimal race weight is individual and emerges naturally when you consistently fuel training and recover properly.
- Cohen's 79→73 kg at 1.83 m is plausibly already near performance optimum rather than needing further aggressive weight loss.
Glycogen Changes Cause Big Short-Term Weight Swings
- Body weight fluctuates with glycogen and water: ~250–300 g glycogen loss equals ~1–1.5 kg bodyweight drop due to accompanying water.
- Short-term scale changes often reflect glycogen/water shifts, not true fat loss.
Take 3–5 g Creatine Monohydrate Daily And Expect Safety
- Creatine is well-studied, safe, and unlikely to cause cramps; typical dose is 3–5 g daily and no loading is required.
- Use creatine monohydrate from reputable brands and avoid mixed preworkouts that add uncontrolled stimulants.