What's the point of training, Why don't we just ride our bikes to get fit?

From experience coaching master cyclists and myself using the methods I'm just about to talk about they are all stronger, faster better climbers than anyone who "Just rides their bikes"

If you want to improve your average speed over longer distances and climb hills faster stay tuned

My core focus in my own training and the cyclists I coach is to

Grow strength
Increase Vo2 Max
Increase lactate Threshold
Increase Lactate Clearance
Develop an aerobic engine to go faster with less effort

All this is possible as we age. You know that to be true because there are master cyclists out there still smashing in exceptional times in sportives, Time Trials and cracking out stunning PB's on KOMS

One thing is for sure older cyclists who stay fast and strong up hills are not JUST RIDING their bikes week in and week out they are being focused, specific and consistent

In this episode, I talk about the training that got me fast and give examples of sessions that helped me stay fast up hills. I'm trying a new shorter format. I hope you like it.

In the first of 4 podcasts about training effectively for master cyclists to get and stay fast on their bike, improve health, and increase longevity and quality of life I talk to Chris from Bar Bells and Bikes. 

Chris is a keen cyclist and strength and conditioning expert. We talk about why master cyclists should focus on lifting, how to progress from body weight to lifting heavy why you should and why yoga and pilates are not enough to make you strong.

In this podcast, I talk to Renee McGregor about carbohydrates, and sugar and why they DON'T make you instantly gain body fat. We get deep into the subject of Blood Glucose Monitors, why they are useful and why companies that produce them are misleading and potentially harming our understanding of health and nutrition. 

Key Takeaways From The Podcast:

Carbohydrates are an important energy source, especially for the brain. They don't instantly lead to weight gain.

Insulin helps absorb nutrients and facilitates recovery after exercise. Fear of insulin is misguided.

Blood sugar naturally fluctuates throughout the day. Trying to keep it in a very narrow range is unrealistic.

Continuous glucose monitoring is unnecessary for most people and can promote dysfunctional eating habits.

CGM companies are giving false and potentially harmful nutrition advice based on poor science.

The Importance of Carbohydrates:
Carbs provide glucose, which is the preferred fuel for the brain and central nervous system. Complex carbs break down slowly while simple carbs digest quickly.

Overeating simple carbs like sugar can lead to excess calories. But complex carbs like potatoes are important for energy and fiber.

Carbs don't instantly turn into fat. Overall balance matters over weeks/months, not day-to-day.

Insulin and Blood Sugar
Insulin helps absorb nutrients, not just glucose. It facilitates recovery after exercise by increasing uptake.

Blood sugar fluctuates naturally throughout the day based on many factors. 

Trying to overly control blood sugar can be counterproductive and disrupt hormones.

Problems with Continuous Glucose Monitoring CGM's:
CGM is unnecessary for most people and promotes dysfunctional eating habits.

CGM's apps and companies that promote them can provide false nutrition advice based on poor science. 

CGM's can lead to obsessive food restriction, especially for women affecting menstruation.