Ask a Cycling Coach Podcast - Presented by TrainerRoad

Hannah Otto, a competitive cyclist, shares her recent struggles with illness during races and emphasizes the importance of recovery. She discusses how to balance training while feeling unwell and the decision to race under such conditions. The conversation also dives into sunscreen's effects on performance and sweating, offering practical tips for athletes. Additionally, they tackle why cyclists may be dropped despite high power-to-weight ratios, highlighting strategies for smaller riders to enhance performance and energy management.

Dive into the SBT GRVL race experience, highlighting its challenging terrain and unique organization with separate starts for pro women. Learn about effective race strategies, from pacing to power management, and the camaraderie among participants. Uncover the importance of tire selection and plug options like Dynaplug for mechanical mishaps. Discuss nutrition choices with an emphasis on RunGum and hydration strategies. Explore the advancements in gravel bike technology and key tips on bike setup and maintenance for peak performance.

Explore the critical role of carbohydrate ratios in enhancing cycling performance, focusing on the optimal two-to-one glucose to fructose mix. Discover the nuances behind personalized nutrition strategies tailored to individual digestive responses and gut health. The discussion shifts to high-quality protein sources, particularly for athletes, evaluating options from meat to vegetarian diets. Learn how to balance convenience and nutrition while emphasizing the benefits of choosing organic and grass-fed options to boost your performance.

Melisa Rollins, a rising star in cycling, recently won the Leadville 100 MTB and has secured a professional contract. She shares her journey from a non-endurance background to racing success. Melisa discusses her unconventional pacing strategy and how her road racing experience contributed to her victory. Nutrition played a crucial role, as did battling muscle cramps and fatigue. She also highlights the dynamics of race conditions for women and the importance of community support in competitive cycling.

Get ready for the ultimate guide to conquering the Leadville 100! Discover essential race strategies, including critical pacing and nutrition tips for high elevations. Learn about the unique challenges posed by altitude and how it impacts performance. The discussion also covers how to approach start corrals and the importance of a solid race plan. Whether you're racing for a big buckle or aiming for a personal best, these insights will help you tackle the trail with confidence!

The podcast dives into the truth behind ‘banking carbs’ and how triathletes can optimize carbohydrate loading. It discusses the glycolytic demands of triathlons, including glycogen sparing strategies. Listeners learn about the interplay of brain and muscle performance and the role of low blood sugar. Homemade drink mixes take center stage, with recipes for effective hydration and a comparison of sodium citrate to regular salt. Key insights on maintaining electrolyte balance and the risks of electrolyte capsules also emerge, perfect for serious athletes.

Dr. Chris Minson discusses heat training for cyclists including testing protocols, common mistakes, integration with altitude training, body temperature measurement methods, passive vs active adaptation, cooling fabrics, sun sleeves, ice slurry gels, and the potential shift towards cooling innovations in cycling gear.

Hannah, holder of the Kokopelli FKT, discusses her equipment choices and nutrition during the ride. Topics include endurance cycling feats, overcoming adversity, Kokopelli route exploration, nutrition/hydration strategies, gear choices, chain waxing, Downieville race experiences, and more.

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com  // SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED (0:00) Welcome, and Dr. Sparks’ background (01:47) Dr. Sparks explaines the latest bicarb research (10:24) How you are misunderstanding / misusing sodium bicarbonate (15:15) Explained: How sodium bicarbonate makes you faster (20:45) Ideal timing for sodium bicarbonate intake (21:38) Best type of training and racing for sodium bicarbonate intake (31:29) Are pros taking bicarb *during training and racing?! (33:51) How to practically ingest bicarb during a race (39:27) Co-ingestion (caffeine, creatine, etc.) (42:37) Can sodium bicarbonate make you a slower cyclist? (49:21) Does sodium bicarbonate raise or lower lactate levels? // RESOURCES MENTIONED - The Effects of a Carbohydrate Hydrogel System for the Delivery of Bicarbonate Mini-Tablets on Acid–Base Buffering and Gastrointestinal Symptoms in Resting Well-trained Male Cyclists. Gough, Sparks, 2024:  https://sportsmedicine-open.springeropen.com/counter/pdf/10.1186/s40798-024-00684-x.pdf - Nutrition and Supplements in Cycling, 1st Edition:  https://www.amazon.com/Nutrition-Supplements-Cycling-Lewis-Gough/dp/1032451076 - Maurten Bicarb System: https://www.maurten.com/products/bicarb  // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q  - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/ - TrainerRoad Forum: https://trainerroad.cc/3uHvLnE - TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad - TrainerRoad on Facebook: https://www.facebook.com/TrainerRd - TrainerRoad on X: https://www.x.com/TrainerRoad  - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea  - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 - Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP - Training Blog: https://trainerroad.cc/3gCdNdN

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com  // SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED (0:00) Welcome! (0:42) Goal of all goals the Olympics (01:55) Get to Know Tiffany Keep (06:11) Where did Tiffany Grow up? (07:43) Tiffany’s cycling career review (12:41) How being a mountain biker helps Tiffany on the road (14:33) Challenges of learning road racing (18:46) How Tiffany won the Cape Town Cycle Tour (23:31) Tiffany’s plan for the Olympic Road Race in Paris 2024 (24:08) WhatTiffany learned at World Championships (28:11) Does Tiffany plan on doing both road and mtb? (31:40) Balance having a job and becoming a pro (34:37) Parting notes // RESOURCES MENTIONED - Tiffany’s Instagram: https://www,instagram.com/tiffanykeep - DAS Hutchinson Brother Team Instagram: https://www,instagram.com/das_hutchinson_brother // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q  - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/ - TrainerRoad Forum: https://trainerroad.cc/3uHvLnE - TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad - TrainerRoad on Facebook: https://www.facebook.com/TrainerRd - TrainerRoad on X: https://www.x.com/TrainerRoad  - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea  - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 - Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN