Talking about gear ratios - I race with a mid-compact 36/52 and I switch between an 11-25 and an 11-32 depending on the race. I've only EVER run out of gears in a sprint once, which was a training sprint. We had an enormous tailwind, and hit the high 60's (km/h) by the time my last leadout guy pulled off. That's honestly the only time I've wished for more gears.
If you wanna see bonking, see the road world championship from 2019, at 12.7 km. Van der Poel goes from favorite to not even top 20. Fuelling is important for sure.
I think you guys should make another podcast for cape epic and your race recap. Good quality but this podcast has really great content about training and I love it but it gets watered down and time gets taken off by the race recaps. Love your podcasts thanks!
I'd love to see a topic discussed around warming up for a race both IRL and virtual racing... What are best practices based on race distances and are there differences between IRL and Virtual warmups?... Perhaps touch on whether there's some immediate nutrition tips for during the warmup (Do's and don'ts)? Keep up the great content!
Hey! We cover this at depth our podcast with Alex Wild! Heres the link to the timestamped segment for warmups (which should be treated the same in terms of effort indoor and outdoor!): ruclips.net/video/qJKVAPlqv_Q/видео.html
Agree - I do not bother with expensive gels until it comes close to racing. Racing it is helpful and I only need a week before to ensure I am used to it. One option I use is cocoa balls home made - super simple. Or just get the right muesli bar from the supermarket. The gels are really simple carbs and do not offer any nutrition. So might as well go cheap while training!
For starters you don’t just eat all your gels. You put them in with your water. Personally I use a carb powder and a also an electrolyte powder that between them two gives me 850mg sodium and 50g carbs per bottle. I drink two bottles per hour and then I eat two of those clif carb and caffeine chews per hour. But the powder for the drinks isn’t that expensive at all.
~19:00ish, I just moved to Reno a month ago, is there really no technical climbing up near Tahoe... trailforks looks crazy awesome with how many trails are there.
Really interesting hearing about team time trials. I was in a group of 3 who hadn’t practiced beforehand. We are all experienced club riders but I ended up coming off and smashed my olecrannon to pieces. I was in good form but that really messed me up. Always practice beforehand!!
Guys, I have subscribed and want to enjoy the content. You list the subject matter but I don’t know where to find it and I don’t have 2hrs to just listen to the entire thing. Would you consider putting times up at the start of the video or posting in the comments so I could just go to that section, learn something and move on? Please
Hey! We totally do! You have to click 'Show More' in the description of the video, there are time-stamped hyperlinks that allow you to jump to each topic! :)
In the steep climbing section it was mentioned use a higher cadence so not as tired at end. Thought I had read somewhere lower cadence usually gives lower heartrate - would that not also mean lower work load? Or do I have bad info?
Lower cadence does not directly correlate with lower heart rate. It's important to remember that cadence is just one half of the power equation (force being the other half). Ideally an athlete has the gear range and fitness to allow them to select and ideal and comfortable cadence that they've trained at to produce the power they know they are capable of sustaining. Where this gets complicated on steep climbs is that many times athletes don't have low enough gearing to allow that to happen, or they default to standing and pushing a big gear when they don't need to.
More info from Amber! Higher cadence allows you to produce the same power with less force, so it's a little easier on tendons/connective tissues while on steep climbs, and recruits/fatigues fewer muscle fibers. Opting for an easier gear on early climbs can help avoid loading the legs unnecessarily early on, then gives you more "fresh" muscle fibers to recruit on the steeps at the end of the ride! :)
@@TrainerRoad Wow, was going to just thank you for the taking the time for the first response! Thanks for both. Love to hear more on breathing best practices on a future podcast too.
I'm usually impressed with the podcast, but suggesting laxatives as a means to lose weight is pretty messed up. I don't remember what episode it was on but you talked about highlighting the issues around eating disorders in cycling more frequently...pretty sure you're borderline encouraging it here.
No doubt. Nate felt hung over because he was dehydrated from all the fluid loss. God knows how f’d up his electrolytes were. Yeah sure some weight came off (mostly water) but no way his W/kg went up. I’d love to see someone do an ftp test after taking a laxative to lose weight.
Talking about gear ratios - I race with a mid-compact 36/52 and I switch between an 11-25 and an 11-32 depending on the race. I've only EVER run out of gears in a sprint once, which was a training sprint. We had an enormous tailwind, and hit the high 60's (km/h) by the time my last leadout guy pulled off. That's honestly the only time I've wished for more gears.
If you wanna see bonking, see the road world championship from 2019, at 12.7 km. Van der Poel goes from favorite to not even top 20. Fuelling is important for sure.
I think you guys should make another podcast for cape epic and your race recap. Good quality but this podcast has really great content about training and I love it but it gets watered down and time gets taken off by the race recaps. Love your podcasts thanks!
I feel like every episode, there is one question where the answer is always.... EAT MORE CARBS! CARB UP BRUH!
This is where nap time > training time, if not enough carbs are consumed. Lol
H
I'd love to see a topic discussed around warming up for a race both IRL and virtual racing... What are best practices based on race distances and are there differences between IRL and Virtual warmups?... Perhaps touch on whether there's some immediate nutrition tips for during the warmup (Do's and don'ts)? Keep up the great content!
Hey! We cover this at depth our podcast with Alex Wild! Heres the link to the timestamped segment for warmups (which should be treated the same in terms of effort indoor and outdoor!):
ruclips.net/video/qJKVAPlqv_Q/видео.html
@@TrainerRoad Awesome and appreciated!
Most gels are 20-25g of carbs. Having 5 gels an hour would mean putting 15 gels in my pocket for a 3 hr ride!!
and it's so much cheaper and easier to just put sugar water in a bottle
Agree - I do not bother with expensive gels until it comes close to racing. Racing it is helpful and I only need a week before to ensure I am used to it. One option I use is cocoa balls home made - super simple. Or just get the right muesli bar from the supermarket. The gels are really simple carbs and do not offer any nutrition. So might as well go cheap while training!
For starters you don’t just eat all your gels. You put them in with your water. Personally I use a carb powder and a also an electrolyte powder that between them two gives me 850mg sodium and 50g carbs per bottle. I drink two bottles per hour and then I eat two of those clif carb and caffeine chews per hour. But the powder for the drinks isn’t that expensive at all.
@@dbo4506 I'd be stopping every 30 mins to pee with two bottles an hour.
Nate, Suppositories are systemically absorbed.
27:36 was "colonic irrigation" the phrase Nate was seeking?
1:41:14 make this one of those Instagram segment thingies ("as the stronger rider, take longer pulls, not harder pulls")
Diuretics are prohibited substances. So if laxatives contain any diuretics you're risking a ban.
I'm not ready for a suppository deep dive.
Hahaha
Great podcast, but did anybody hear their thoughts on asthma? I couldn't find it.
We didn't get to it, but we're covering Asthma soon in the next episode!
@@TrainerRoad Thank you, can't wait!
~19:00ish, I just moved to Reno a month ago, is there really no technical climbing up near Tahoe... trailforks looks crazy awesome with how many trails are there.
There is plenty of technical climbing in the Reno/Tahoe area, but it’s just different than what Nate experienced at Pikes Peak. ;)
Really interesting hearing about team time trials. I was in a group of 3 who hadn’t practiced beforehand. We are all experienced club riders but I ended up coming off and smashed my olecrannon to pieces. I was in good form but that really messed me up. Always practice beforehand!!
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Guys, I have subscribed and want to enjoy the content. You list the subject matter but I don’t know where to find it and I don’t have 2hrs to just listen to the entire thing. Would you consider putting times up at the start of the video or posting in the comments so I could just go to that section, learn something and move on? Please
Hey! We totally do! You have to click 'Show More' in the description of the video, there are time-stamped hyperlinks that allow you to jump to each topic! :)
When you talking gearing road compact is that 50/34 or 52/36
Compact gearing is typically 50/34.
In the steep climbing section it was mentioned use a higher cadence so not as tired at end. Thought I had read somewhere lower cadence usually gives lower heartrate - would that not also mean lower work load? Or do I have bad info?
Lower cadence does not directly correlate with lower heart rate. It's important to remember that cadence is just one half of the power equation (force being the other half). Ideally an athlete has the gear range and fitness to allow them to select and ideal and comfortable cadence that they've trained at to produce the power they know they are capable of sustaining. Where this gets complicated on steep climbs is that many times athletes don't have low enough gearing to allow that to happen, or they default to standing and pushing a big gear when they don't need to.
More info from Amber! Higher cadence allows you to produce the same power with less force, so it's a little easier on tendons/connective tissues while on steep climbs, and recruits/fatigues fewer muscle fibers. Opting for an easier gear on early climbs can help avoid loading the legs unnecessarily early on, then gives you more "fresh" muscle fibers to recruit on the steeps at the end of the ride! :)
@@TrainerRoad Wow, was going to just thank you for the taking the time for the first response! Thanks for both. Love to hear more on breathing best practices on a future podcast too.
What is Axis??? that Jonathan was talking about re gear indexing?
SRAM AXS!
I'm usually impressed with the podcast, but suggesting laxatives as a means to lose weight is pretty messed up. I don't remember what episode it was on but you talked about highlighting the issues around eating disorders in cycling more frequently...pretty sure you're borderline encouraging it here.
No doubt. Nate felt hung over because he was dehydrated from all the fluid loss. God knows how f’d up his electrolytes were. Yeah sure some weight came off (mostly water) but no way his W/kg went up. I’d love to see someone do an ftp test after taking a laxative to lose weight.
Not to worry, we're going to follow up on this topic in our next podcast. Sorry for the confusion!
Can you share the Derek Instagram account? Thks
@dialedhealth Hope you find the content helpful!