- Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(0:00) Welcome!

(0:01:23) Jonathan’s Nutrition Plan for SBT GRVL

(0:03:50) The Nuance of Carbohydrate Ratios

(0:09:31) The Science Behind Carbohydrate Ratios

(0:17:26) The Impact of Carbohydrate Ratios on Performance

(0:23:52) The Complexity of Nutrition and Individual Variability

(0:27:18) Considering Taste Preferences and Gut Health

(0:30:26) The Marginal Gains of Carbohydrate Ratios

(0:34:44) The Process of Finding the Right Nutrition Strategy

(0:45:37) Listener question about finding the best protein sources

(0:51:06) Assessing Protein Quality

(0:57:36) Protein Digestibility Corrected Amino Acid Score (PDCAAS)

(1:05:14) Practical Recommendations for Protein Sources

// RESOURCES MENTIONED

- https://www.TrainerRoad.com

- https://www.sbtgrvl.com

// 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

- Lifetime GP Leadville Recap Video:

- Melisa’s Instagram:

- Twenty24 Team Instagram:

- 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!

(0:18) Melisa’s Leadville History

(6:47) How Melisa got a pro contract

(8:58) How road racing helped Melisa win Leadville

(12:41) Melisa’s unconventional Leadville pacing plan/approach

(17:03) Melisa’s Nutrition Plan

(27:13) How Melisa battled muscle cramps and fatigue

(30:39) The impact of drafting and a separate start for women

(44:11) What helped Melisa most to win Leadville

(47:18) Melisa closing comments and motivation for the youth

// RESOURCES MENTIONED

- Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets

- Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleRaceGuide

- Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918

// 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

- Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets

- Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleRaceGuide

- Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918

- 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!

(0:52) New Strength Training Update for TrainerRoad!

(2:16) New training plan update: Group and Solo Rides!

(3:37) Leadville Course Preview

(4:59) Course Flyover

(7:05) How start corrals work and why it’s different this year

(8:06) Elevation and when to arrive

(9:12) Elevation’s effect on performance

(10:43) How hard you need to ride to meet your time goal

(11:45) Time cut speed and w/kg

(12:18) Big buckle speed and w/kg

(12:43) 7 Hour speed and w/kg

(13:02) Course Record speed and w/kg

(13:27) Pacing plan best practices

(14:28) High elevation nutrition

(18:05) Crewing

(18:20) Drafting and race plan execution

// RESOURCES MENTIONED

- Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets

- Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleRaceGuide

- Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918

// 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!

(0:33) Is “banking carbs” a myth?

(03:09) How many carbs can you “load”?

(03:44) The glycolytic demand of triathlons

(06:00) The misunderstanding of “storing” carbs during a race

(09:32) Understanding glycogen sparing

(12:56) The insane speed of the best triathletes

(16:30) Dr. Pfaffenbach’s interpretation of why triathletes take in so many carbs on the bike

(22:03) Recap of first question

(23:50) The impact of low blood sugar on performance

(25:35) The Central Governor Theory

(30:21) How to use glycogen during a stage race

(32:33) How to increase sodium in a DIY drink mix

(33:45) Coach Jonathan’s drink mix recipe

(38:46) The cost of salt vs. sodium citrate

(40:24) Why Dr. Pfaffenbach doesn’t prefer sodium capsules

(42:43) The codependence of water, sugar, and salt

(46:00) Why hydrating is crucial for short events too

(47:20) Recap of first question

// RESOURCES MENTIONED

www.TrainerRoad.com

// 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!

(0:33) What Dr. Minson has been working on lately

(1:53) Dr. Minson’s heat adaptation testing protocol

(5:45) The common mistake cyclists make with heat training

(9:35) Combining heat training and altitude training

(15:04) Different methods of body temperature measurement

(18:47) Are non-invasive measurement tools inherently flawed?

(22:16) Passive vs active heat adaptation

(26:40) Is bare skin better at cooling than any fabric?

(31:48) Could sun sleeves help you cool better?

(34:41) Are ice slurry gels and mixes the next innovation in endurance nutrition?

(37:58) Has cooling replaced aerodynamics as the next wave of innovation in cycling?

// RESOURCES MENTIONED

- Alex Hutchinson’s Heat Training experience with Dr. Minson: https://www.outsideonline.com/health/training-performance/running-in-the-heat/

// 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!

(0:38) Deep Dive on Hannah’s FKT

(31:46) Coach Jonathan’ questions for Hannah

(32:09) How many kilojoules did Hannah burn?

(35:02) How many carbs, electrolytes, and ml of fluid did Hannah consume per hour?

(47:57) Hannah’s equipment choices

(58:33) Jonathan’s learnings from Downieville (A Race)

// RESOURCES MENTIONED

- Kokopelli Strong video: https://youtu.be/Sq-kcxMBrVA?feature=shared

- Hannah’s Bike Check: https://youtu.be/yTHr4CtOHyw?feature=shared

- Hannah’s Instagram: https://www.instagram.com/thehannahotto/

- Water Filter: https://www.rei.com/product/100537/katadyn-befree-06-l-water-filter-bottle-20-fl-oz

// 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, 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