Congratulations TrainerRoad! 9.5 years and 537 episodes? If only Netflix could copy your devotion to continuously valuable content. So many series’ self destruct . Your episodes remain so worth watching!
Those group ride tips from Nate were excellent. I've been mtb for over 30 years, just now getting into road. Very helpful tips for a guy like me. Thanks!
Nate, I❤ the Stash evolution. I truly think I’ve seen all 537 , and with great pleasure. Just as a podcast alone you are dope, now add TR, so solid. I wish we could do a throwback and get Amber and Pete and Ivy , in on an episode again for all time sake. Honestly all off you brady bunch style prerecorded (for edits) would be epic!
As a older (66) committed endurance athlete, I've had good results with both creatine and protein at about 2 gm/kg/day. As Jonathon said, most of us do not live lives as science experiments, so the cause and effect is hard to say for sure, but the biggest benefit I feel from the creatine is better mental clarity. On the protein side, I think it's helped with recovery (being retired helps with that as well). I do track all my food, with the biggest reason being to make sure I get to that 2 gm/kg/day. I'm not vegetarian so it's not too bad to hit that target everyday, but it does take some focus. To be honest, I think as a veg/vegan it would be tough.
Jon, consider Tour Transalp 2025 stage race in Austria/Italy Dolomites end of June. I did it in 2016 and it was an amazing experience, highly recommend.
So great to have you back, Alex! Can' t get enough of your research and coaching experience. Childbirth and TR are both SO empowering. Every goal is attainable. You will be a force to be reckoned with on race day. Godspeed your training!
Jonathan one thing you could try to improve your digestion of those portein powders is to make sure you're consuming them along with some fat. I've found that really helps with my digestion of protein powders.
Jonathan (and hopefully Nate), I’ve been listening to the podcast for about a year now, and have been using TrainerRoad for about a month, training for my next 70.3 triathlon. I have some recommendations that I am going to comment here because I think this has a higher probability of being seen than if I submit these recommendations to support. I’ve previously used 80/20 plans from Matt Fitzgerald to provide some context on my background. So far, I really like TR. I love the adaptive training and the red light green light features. I plan to continue using TR for my current training block. However, I have a few recommendations that I feel will vastly improve the TR product for myself and all users. 1. Improve the structure of run workouts. The swim workouts are actually not bad, and I like how they incorporate drills. Not much to be improved here. The run workouts could definitely use some improvement. For an example, for a base run it currently reads “ XX minutes at a easy RPE4 (endurance) pace.” This could be improved by structuring the run workout similarly to the existing bike workouts, I.e. adding a warm up and cool down (5 min warm up RPE2, xx minutes at RPE4, xx cool down RPE2). Where this really becomes a factor is for the runs with sprints or strides. An example of a current workout reads “45 minutes at an easy RPE4 (endurance) pace. Insert 6x30s strides at RPE8 over the run with at least 1 min recovery between bursts.” This same workout in a Matt Fitzgerald program would read “45 minutes. 5 min RPE2. 13 min RPE4. 6x30s RPE8, 60s RPE2. 13 min RPE4. 5 min RPE2.” In my opinion, specifying the structure helps tremendously. Otherwise, I have to take the time to figure out when to “insert” the efforts. I’m paying for a training plan to tell me what to do. I personally don’t like taking the time to structure the workout myself, which is what I end up having to do. Additionally, adding a workout chart (similarly to the existing bike workouts) would aide in visualizing the workout. 2. Adding other discipline events to the calander. Currently, it seems as though a TR user can add cycling or triathlon events to the calander as a future event (A,B,C events) and the TR users calander will adjust the training plan as necessary to add proper taper and recovery. This is fantastic. However, why isn’t there an option to add just running events? Seems like it would be an easy enough feature to add a future half marathon, marathon, maybe even ultra marathon events to the calander, and have the calendar and plan adjust as necessary. 3. To expand on recommendation 2 above, why not have a running only and Duathlon plans available? Again, it seems as though all the software and functionality is there within the TR system, and adding a running only plan to prepare an athlete for a future event would be a somewhat simple feature to incorporate. Same with the Duathlon plan. As an athlete that enjoys to train across all three disciplines (biking, running, and swimming) and like to compete in running, biking, and triathlon events, being able to specify events and possibly just focus on one discipline for a training block would be great. 4. Incorporate a way to tell the plan that you need to adjust it. Example - I had a work trip over a weekend and was not going to be able to complete the planned bikes or swims. Saturday had a bike and run, Sunday had a longer run and swim, and Monday was a rest day. I was wondering if there was a way to tell the AI that I was only able to run during this time. I reached out to TR support about this. They recommended I do a longer run on Saturday, do the prescribed run on Sunday and incorporate a 30 min strength session at the hotel gym to compensate for the missed swim, and use Monday as a rest day. Overall, a good recommendation. However, is there not the functionality to tell the AI within the calander that you can’t complete certain workouts during a period of time, and the plan can adjust as necessary? Again, with the AI features and adaptive training this “seems” like an easy enough feature to add. Again, I really like the TR product so far. The above recommendations are only provided to help create a better product for myself, and most likely many other users. I hope they are considered. Thank you!
Jonathan, I went through the same thing with protein powders. One thing I realized that correlated with my experience with keto products is that sugar alcohols did not sit well for me. Particularly xylitol and erythritol. Something to consider maybe. Thanks for all you guys and gals do!
Jon, I've been drinking Premier Protein shakes (cartons, but they have powder too) and have been loving it. My gut can be sensitive to other options too, so it may work for you as well
I’m a dairy free pescatarian. Used Pea Protein for a long time and developed gut discomfort (gassy, bloating, cramps). Have moved to almond protein which is better. Having analysed my diet I think it may have been due to the high fibre content and the gut struggling to process that fibre. I am also moving to lower fibre cereals, white rice and veggies. Which has also helped
Those who have problems with digesting protein powders should choose hydrolised protein products, they're "pre-digested" so easier to digest and absorb. Above this you can take exogeneous digestive enzymes like bromeilain, papyn or other enzyme complexes.
@jonathan Have you looked into Tailwind for protein and/or recovery? Its made from rice protein. Tastes WAY better than pea protein. Another whey option might be Ascent too.
Allowing drafting is a great solution. Riding in a good pace line is about as much fun as you can have on a bike. The races would be more fun and more strategic . It can't be more dangerous than a Cat 4 criterium or your typical fondo.
Are you folks at TrainerRoad familiar with the work of Don Layman? He has done significant research on protein (particularly leucine). Several of his rather nuanced discussions of amino acid requirements and aging are easy to find on RUclips. You may find them interesting! If I recall, Dr Layman argues that muscle protein synthesis becomes less efficient with aging, but that overall output can be maintained by increasing protein consumption. I wonder if that mechanism could apply to Jonathan's case.
Jon, Biochem %100 whey. Its got 7 g's of sugar and some stevia. But its the best one I've had on my gut. Never had an issue with it. I get vanilla but they have natural and chocolate too.
I’m curious about these supplements. I’ve been a pre diabetic for over 4 years now. I cycle about 6 hours a day in zone 2 with 1 vo2max in the mix. My health in general checks out but always blood tests shows I’m borderline pre diabetes. My diet contains mainly organic foods too. Would this supplement be risky? Thank you
Nate, what was the rest of your thought when you were asking Jonathan about gas and whether it had a oder or not?…this was related to the type of protein he was consuming. Curious for your opinion…
Just a guy on the internet, but as someone who was big on weight lifting for a a long period of time 1.8g per kg sounds super high. It is my understanding that 1.2-1.6g per kg was where the research suggested that the benefit of higher protein intakes decreased and the gym folk switched from the 2g+ per kg to 1.5ish and saw no issues. I find it so hard these days to get to 1g a kg as a heavier (100kg) guy without eating somewhat disorderly/costing a ton of money. Also, Jonathan, i do wonder if you are managing 2.5g is more a case of you are flooding the system with protein and that's great, but might not need so much? Or maybe with cycling because of how you can digest while exercising maybe it's possible to take on more and benefit still as opposed to weight lifting. It's interesting where the research for different sports nutrition diverge, but also how they are often reactions to long-standing ideas (cycling being anti creatine because of weight gain fears and bodybuilding thinking carbs are entirely bad and protein consumption being uncomfortably high).
Jonathan, are you sure its the Protein and Not the Creatine? Tried a vegan one? 2,5g/Kg is a very high amount. Maybe Glutamin (10g in the Morning) may help your belly
What setup is it Nate wants but cant talk about? Zwift ride for TR+zwift? Nate gonna show everyone tr is the way to go to get stronger in zwift races? 🥳 Theres alot of people on zwift paying for expensive coaches who could benefit from TR while doing zwift racing
The tradition behind how triathlons began (interesting, look it up!) will not allow the sport to become a team sport. I'm in agreement, drafting should be allowed with no field sprinting into the finish (race the last mile straight up, no drafting) so the risk of crashing goes down. That's my 🪙🪙
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
Congratulations TrainerRoad! 9.5 years and 537 episodes? If only Netflix could copy your devotion to continuously valuable content.
So many series’ self destruct . Your episodes remain so worth watching!
Those group ride tips from Nate were excellent. I've been mtb for over 30 years, just now getting into road. Very helpful tips for a guy like me. Thanks!
Glad you liked them!
Nate, I❤ the Stash evolution. I truly think I’ve seen all 537 , and with great pleasure. Just as a podcast alone you are dope, now add TR, so solid. I wish we could do a throwback and get Amber and Pete and Ivy , in on an episode again for all time sake. Honestly all off you brady bunch style prerecorded (for edits) would be epic!
thank you! for every minute of the podcast! keeps me going!
Thank *you*!
@Jonathan I really like the Dutch Chocolate from Legion , Also so glad to see Alex back on the podcast.
You had me at dutch chocolate!
As a older (66) committed endurance athlete, I've had good results with both creatine and protein at about 2 gm/kg/day. As Jonathon said, most of us do not live lives as science experiments, so the cause and effect is hard to say for sure, but the biggest benefit I feel from the creatine is better mental clarity. On the protein side, I think it's helped with recovery (being retired helps with that as well). I do track all my food, with the biggest reason being to make sure I get to that 2 gm/kg/day. I'm not vegetarian so it's not too bad to hit that target everyday, but it does take some focus. To be honest, I think as a veg/vegan it would be tough.
Jon, consider Tour Transalp 2025 stage race in Austria/Italy Dolomites end of June. I did it in 2016 and it was an amazing experience, highly recommend.
This is #1 on my list!!! Did you do the hotel package?
- Jonathan
You guys are the best, thanks for great content.
You're the best!
So great to have you back, Alex! Can' t get enough of your research and coaching experience. Childbirth and TR are both SO empowering. Every goal is attainable. You will be a force to be reckoned with on race day. Godspeed your training!
Jonathan one thing you could try to improve your digestion of those portein powders is to make sure you're consuming them along with some fat. I've found that really helps with my digestion of protein powders.
Jonathan (and hopefully Nate), I’ve been listening to the podcast for about a year now, and have been using TrainerRoad for about a month, training for my next 70.3 triathlon. I have some recommendations that I am going to comment here because I think this has a higher probability of being seen than if I submit these recommendations to support. I’ve previously used 80/20 plans from Matt Fitzgerald to provide some context on my background. So far, I really like TR. I love the adaptive training and the red light green light features. I plan to continue using TR for my current training block. However, I have a few recommendations that I feel will vastly improve the TR product for myself and all users.
1. Improve the structure of run workouts. The swim workouts are actually not bad, and I like how they incorporate drills. Not much to be improved here. The run workouts could definitely use some improvement. For an example, for a base run it currently reads “ XX minutes at a easy RPE4 (endurance) pace.” This could be improved by structuring the run workout similarly to the existing bike workouts, I.e. adding a warm up and cool down (5 min warm up RPE2, xx minutes at RPE4, xx cool down RPE2). Where this really becomes a factor is for the runs with sprints or strides. An example of a current workout reads “45 minutes at an easy RPE4 (endurance) pace. Insert 6x30s strides at RPE8 over the run with at least 1 min recovery between bursts.” This same workout in a Matt Fitzgerald program would read “45 minutes. 5 min RPE2. 13 min RPE4. 6x30s RPE8, 60s RPE2. 13 min RPE4. 5 min RPE2.” In my opinion, specifying the structure helps tremendously. Otherwise, I have to take the time to figure out when to “insert” the efforts. I’m paying for a training plan to tell me what to do. I personally don’t like taking the time to structure the workout myself, which is what I end up having to do. Additionally, adding a workout chart (similarly to the existing bike workouts) would aide in visualizing the workout.
2. Adding other discipline events to the calander. Currently, it seems as though a TR user can add cycling or triathlon events to the calander as a future event (A,B,C events) and the TR users calander will adjust the training plan as necessary to add proper taper and recovery. This is fantastic. However, why isn’t there an option to add just running events? Seems like it would be an easy enough feature to add a future half marathon, marathon, maybe even ultra marathon events to the calander, and have the calendar and plan adjust as necessary.
3. To expand on recommendation 2 above, why not have a running only and Duathlon plans available? Again, it seems as though all the software and functionality is there within the TR system, and adding a running only plan to prepare an athlete for a future event would be a somewhat simple feature to incorporate. Same with the Duathlon plan. As an athlete that enjoys to train across all three disciplines (biking, running, and swimming) and like to compete in running, biking, and triathlon events, being able to specify events and possibly just focus on one discipline for a training block would be great.
4. Incorporate a way to tell the plan that you need to adjust it. Example - I had a work trip over a weekend and was not going to be able to complete the planned bikes or swims. Saturday had a bike and run, Sunday had a longer run and swim, and Monday was a rest day. I was wondering if there was a way to tell the AI that I was only able to run during this time. I reached out to TR support about this. They recommended I do a longer run on Saturday, do the prescribed run on Sunday and incorporate a 30 min strength session at the hotel gym to compensate for the missed swim, and use Monday as a rest day. Overall, a good recommendation. However, is there not the functionality to tell the AI within the calander that you can’t complete certain workouts during a period of time, and the plan can adjust as necessary? Again, with the AI features and adaptive training this “seems” like an easy enough feature to add.
Again, I really like the TR product so far. The above recommendations are only provided to help create a better product for myself, and most likely many other users. I hope they are considered. Thank you!
Jonathan, I went through the same thing with protein powders. One thing I realized that correlated with my experience with keto products is that sugar alcohols did not sit well for me. Particularly xylitol and erythritol. Something to consider maybe.
Thanks for all you guys and gals do!
Jon, I've been drinking Premier Protein shakes (cartons, but they have powder too) and have been loving it. My gut can be sensitive to other options too, so it may work for you as well
I’m a dairy free pescatarian. Used Pea Protein for a long time and developed gut discomfort (gassy, bloating, cramps). Have moved to almond protein which is better. Having analysed my diet I think it may have been due to the high fibre content and the gut struggling to process that fibre. I am also moving to lower fibre cereals, white rice and veggies. Which has also helped
Also check ep40 of the Fueling Endurance podcast
Those who have problems with digesting protein powders should choose hydrolised protein products, they're "pre-digested" so easier to digest and absorb. Above this you can take exogeneous digestive enzymes like bromeilain, papyn or other enzyme complexes.
Watched from the start. Still the best and will continue to be. Well done TR..👌❤
Jonathan, with regards to protein try MyProtein vegan protein.
Thank you, Rich!
For Johnathan. Try transparent labs powder. It’s one of the few that give me zero stomach issues. Best of luck!
Thanks for the tip!
Jonathan, might try Promix Isolate and protein puff bars! Seems to be better on my lactose intolerant stomach.
@jonathan Have you looked into Tailwind for protein and/or recovery? Its made from rice protein. Tastes WAY better than pea protein. Another whey option might be Ascent too.
The Nero show guys had a good segment interviewing a cyclist who took ozempic. He lost weight, but overall did not feel good or perrfom well.
Allowing drafting is a great solution. Riding in a good pace line is about as much fun as you can have on a bike. The races would be more fun and more strategic . It can't be more dangerous than a Cat 4 criterium or your typical fondo.
Yes! You get it :)
re: protein and gut issues - Jonathan - have you tried "Levels" protein powders? The best I've used.
Are you folks at TrainerRoad familiar with the work of Don Layman? He has done significant research on protein (particularly leucine). Several of his rather nuanced discussions of amino acid requirements and aging are easy to find on RUclips. You may find them interesting!
If I recall, Dr Layman argues that muscle protein synthesis becomes less efficient with aging, but that overall output can be maintained by increasing protein consumption. I wonder if that mechanism could apply to Jonathan's case.
Jon, Biochem %100 whey. Its got 7 g's of sugar and some stevia. But its the best one I've had on my gut. Never had an issue with it. I get vanilla but they have natural and chocolate too.
Thank you!
Johnathan, try Jocko Fuel Molk Protein or Bare Performance Nutrition Protein.
I’m curious about these supplements. I’ve been a pre diabetic for over 4 years now. I cycle about 6 hours a day in zone 2 with 1 vo2max in the mix. My health in general checks out but always blood tests shows I’m borderline pre diabetes. My diet contains mainly organic foods too. Would this supplement be risky? Thank you
Nate, what was the rest of your thought when you were asking Jonathan about gas and whether it had a oder or not?…this was related to the type of protein he was consuming. Curious for your opinion…
Odorous gas typically accompanies excessive protein intake.
Just a guy on the internet, but as someone who was big on weight lifting for a a long period of time 1.8g per kg sounds super high. It is my understanding that 1.2-1.6g per kg was where the research suggested that the benefit of higher protein intakes decreased and the gym folk switched from the 2g+ per kg to 1.5ish and saw no issues. I find it so hard these days to get to 1g a kg as a heavier (100kg) guy without eating somewhat disorderly/costing a ton of money. Also, Jonathan, i do wonder if you are managing 2.5g is more a case of you are flooding the system with protein and that's great, but might not need so much? Or maybe with cycling because of how you can digest while exercising maybe it's possible to take on more and benefit still as opposed to weight lifting.
It's interesting where the research for different sports nutrition diverge, but also how they are often reactions to long-standing ideas (cycling being anti creatine because of weight gain fears and bodybuilding thinking carbs are entirely bad and protein consumption being uncomfortably high).
I don’t know drive to survive, or the other one. I don’t watch much tv. I do watch TRAINER ROAD (shameless plug)!
Our people 🙌
Jon - Try brown rice protein, works for me.
Hadn't thought of that one!
The pin screen to the bottom of the screen does not work with Samsung phone using Dex app.
Starts around 37 minutes in, you're welcome.
You can meet your protein goals with a pound of ground beef and a dozen eggs. It's not difficult to get that in.
We're impressed
I love Xendurance protein,
Jonathan, are you sure its the Protein and Not the Creatine? Tried a vegan one? 2,5g/Kg is a very high amount. Maybe Glutamin (10g in the Morning) may help your belly
I wish you guys would stick to the topic on the video headline more.
Creapure. You're welcome.
Beef Butter Bacon Eggs Salt Water. Everything else is superfluous. 😂
Nate's indoor setup must be a Zwift bike... otherwise why would he be averse to discussing it?! 🙂
Salmon everyday? What about mercury
You can get reduced mercury salmon from places like Costco here in the USA.
What setup is it Nate wants but cant talk about? Zwift ride for TR+zwift? Nate gonna show everyone tr is the way to go to get stronger in zwift races? 🥳
Theres alot of people on zwift paying for expensive coaches who could benefit from TR while doing zwift racing
100% $20 it's a Zwift bike or Zwift cog related setup ;)
jonathon's comment about allowing triathletes to draft was almost enough to make me unsub
glad it was only "almost" enough ;)
Don't know Drive to Survive? Jail right away
Straight to jail.
Why drafting should be allowed on triathlon, makes no sense
The tradition behind how triathlons began (interesting, look it up!) will not allow the sport to become a team sport.
I'm in agreement, drafting should be allowed with no field sprinting into the finish (race the last mile straight up, no drafting) so the risk of crashing goes down.
That's my 🪙🪙