Science of Getting Faster Podcast - Presented by TrainerRoad

With the list of motivations to eat vegan growing, we asked Dr. Monteyne if endurance athletes can get faster by consuming a vegan diet. Can you get enough protein on a vegan diet? What are the bests sources of protein for vegan athletes? Are we missing essential amino acids on a vegan diet? What do we need to keep in mind if we decide to go vegan while training as an endurance athlete? Dr. Monteyne tells us everything we need to know about vegan diets for endurance athletes. TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (0:18) What are the challenges for athletes following a vegan diet? (1:23) What’re the differences between animal and non animal protein sources? (12:14) What did Dr. Alistair Monteyne find in his study (13:38) How do his results affect endurance athletes (36:06) Are there risks to missing out on certain nutrients from animal protein? (38:51) Optimal daily protein intake for endurance athletes (43:53) Vegan snack recommendations RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3zd7gj7 • Continue the discussion on the TrainerRoad Forum: • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ----------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn • Build Your Custom Plan: https://bit.ly/3rbc0jM • Train Together with Group Workouts: https://bit.ly/3r8PRlQ • Get Started: https://bit.ly/302vUkW ------------------------------------ SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF -------------------------------------- FOLLOW TRAINERROAD • Facebook: https://www.facebook.com/TrainerRd • Instagram: https://www.instagram.com/trainerroad/ • Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

Are you perplexed by the problem of Energy Availability in endurance sports? How much should you eat to optimise exercise, performance, health, and body composition? Dr. Jose Areta joins host, Sarah Laverty, to clarify the widely misunderstood topic of energy availability in Endurance Sports. What does Energy Availability mean? How do we know if we are consuming enough? Do energy requirements vary between individuals? What are the implications for our performance and health if we fall short of the energy requirements that our bodies, sports, and lives demand from us? Tune in to this episode of the Science of Getting faster podcast to learn how fueling adequately can make you a faster cyclist. Follow Dr. Jose Areta: Twitter: https://twitter.com/jlAreta TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (0:35) What is energy availability? (6:30) Why is low energy availability of concern to endurance athletes? (31:09) Why is food restriction more common in endurance sports? (46:44) Impact of low energy availability on our physiology: health and weight loss RESOURCES FROM THIS EPISODE: To be added. • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3HsexjP • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ----------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn • Build Your Custom Plan: https://bit.ly/3rbc0jM • Train Together with Group Workouts: https://bit.ly/3r8PRlQ • Get Started: https://bit.ly/302vUkW ------------------------------------ SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF -------------------------------------- FOLLOW TRAINERROAD • Facebook: https://www.facebook.com/TrainerRd • Instagram: https://www.instagram.com/trainerroad/ • Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

Does Altitude Training make you a slower cyclist? You may be missing an essential ingredient in the recipe for successful adaptations to altitude. From the Institute for Exercise and Environmental Medicine (IEEM), Nurse Practitioner, Shannon Grappe, and Dr. Benjamin Levine reveal what might be missing and how we can prepare for altitude, allowing us to reap the rewards of altitude training. TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (1:15) How altitude training is theorized to improve performance (11:29) The role of iron in red blood cell production (13:47) Iron in endurance athletes (19:56) Optimal levels of iron in elite and amateur athletes (22:05) Optimal iron levels for men vs. women (28:04) Iron injection through IV (34:35) How to get more iron • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3HsexjP • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ----------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn • Build Your Custom Plan: https://bit.ly/3rbc0jM • Train Together with Group Workouts: https://bit.ly/3r8PRlQ • Get Started: https://bit.ly/302vUkW ------------------------------------ SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF -------------------------------------- FOLLOW TRAINERROAD • Facebook: https://www.facebook.com/TrainerRd • Instagram: https://www.instagram.com/trainerroad/ • Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

We’ve seen professional athletes and celebrities alike inserting themselves into suspicious-looking fridges wearing very little clothing while claiming performance, recovery and health benefits. Is there any science behind the hype? Dr. Wilson joins us to discuss if cryotherapy is worth it on this episode of the Science of Getting Faster! TOPICS COVERED IN THIS EPISODE: (0:41) What is cryotherapy? (1:32) What are cryotherapy chambers? (13:23) Does inflammation play a role in cryotherapy? (17:59) What are the hormonal response to cold therapy? (25:38) Can cold therapy improve your sleep? (27:47) Dr. Wilson’s Study: https://trainerroad.cc/3HsexjP (34:41) How Dr. Wilson ran the study (50:40) If cold therapy makes me feel good, should I keep doing it? (52:26) Is there use for cryotherapy prior to exercise? (55:15) Best time of day to do cryotherapy (56:35) Cold showers vs. cold baths (58:10) Hot vs. cold showers RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3HsexjP Continue the discussion on the TrainerRoad Forum:https://trainerroad.cc/3HsexjPSubmit a study, researcher or topic to be covered on the Science of Getting Faster Podcast:https://www.TrainerRoad.com/SOGF ----------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Introducing Adaptive Training:https://bit.ly/3qb8KDnBuild Your Custom Plan:https://bit.ly/3rbc0jMTrain Together with Group Workouts:https://bit.ly/3r8PRlQGet Started:https://bit.ly/302vUkW ------------------------------------ SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. Subscribe to the Science of Getting Faster Podcast on iTunes:https://www.TrainerRoad.com/SOGF -------------------------------------- FOLLOW TRAINERROAD Facebook: https://www.facebook.com/TrainerRdInstagram: https://www.instagram.com/trainerroad/Twitter: https://twitter.com/TrainerRoadStrava Club: https://www.strava.com/clubs/trainerroad

Masters’ Records are being demolished at an astonishing rate. This is exciting for all of us who have no desire to hang up our cleats while our competitive spirit is still alit. Dr. Julien Louis joins us to discuss how we can optimize our nutrition to keep us firing on all cylinders for as long as possible. Continue the discussion on the TrainerRoad Forum:https://trainerroad.cc/3CEuzEESubmit a study, researcher or topic to be covered on the Science of Getting Faster Podcast:https://www.TrainerRoad.com/SOGF ----------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Introducing Adaptive Training:https://bit.ly/3qb8KDnBuild Your Custom Plan:https://bit.ly/3rbc0jMTrain Together with Group Workouts:https://bit.ly/3r8PRlQGet Started:https://bit.ly/302vUkW ------------------------------------ SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. Subscribe to the Science of Getting Faster Podcast on iTunes:https://www.TrainerRoad.com/SOGF -------------------------------------- FOLLOW TRAINERROAD Facebook: https://www.facebook.com/TrainerRdInstagram: https://www.instagram.com/trainerroad/Twitter: https://twitter.com/TrainerRoadStrava Club: https://www.strava.com/clubs/trainerroad

Almost half of elite female athletes are hormonal contraceptive users. But do we know the impact they have on performance? Dr. McNulty joins us to shed light on this enigmatic topic in exercise physiology. In this episode of the Science of Getting Faster Podcast, Dr. McNulty outlines our contraceptive options, what these contraceptives are made up of, and how they impact our natural hormonal environment. Ultimately, this episode helps women and their coaches make informed decisions as it relates to their physiology and performance. FOLLOW DR. MCNULTY: Instagram: @periodoftheperiod Twitter: @kellymcnulty RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3Gortad TOPICS COVERED IN THIS EPISODE: (0:50) Different types of contraceptives available to women (9:28) Most commonly used hormonal contraceptive and prevalence in the athletic population (10:43) Why do the athletic population (14:00) How the oral contraceptive pills impact a women’s natural hormonal environment? (19:30) Is the withdrawal bleed that is experienced on the oral contraceptive pill equivalent to natural menstrual bleeding? Why is this important to keep in mind in the athletic population? (20:30) Are there risks to chronic down regulation of a women’s own endogenous hormones, via the oral contraceptive pill? (21:32) How do our different sex hormones impact exercise physiology? (24:58) Is our exercise performance impacted by the phase of the menstrual cycle? (31:08) What comparisons were made to determine the impact of Oral Contraceptives on performance? (37:05) The results! (40:40) What does Dr. McNulty recommend for finding a hormonal birth control that works well for you? (46:40) Does the oral contraceptive pill impact strength and endurance performance differently? (47:30) What research is missing on female athletes? • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn • Build Your Custom Plan: https://bit.ly/3rbc0jM • Train Together with Group Workouts: https://bit.ly/3r8PRlQ • Get Started: https://bit.ly/302vUkW SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF FOLLOW TRAINERROAD • Facebook: https://www.facebook.com/TrainerRd • Instagram: https://www.instagram.com/trainerroad/ • Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

Does the form in which we consume carbohydrates impact our ability to utilize it during exercise? The performance-enhancing effects of carbohydrates are becoming increasingly evident. For this reason, researchers and athletes continue to explore how we can maximize the benefits of consuming carbohydrates on the bike. In this episode of the Science of Getting Faster Podcast, we speak with Dr. Mark Hearris to discuss whether the form in which we consume carbohydrates impacts our ability to utilize them during exercise. RESOURCES COVERED IN THIS EPISODE: https://trainerroad.cc/3UDm7wn TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (0:58) What determines the substrates we use during exercise? (3:09) How much carbohydrate can we store within the body? (4:14) How much carbohydrate can our skeletal muscles physiologically use? (10:17) Limiting factors of carbohydrate oxidation (12:32) What is tolerance, absorption, and oxidation? (15:11) What does the research say about the optimal carbohydrate sources, ratios and volumes for use during exercise? (25:22) The research question (27:02) Study details (39:25) How does temperature impact substrate utilization? (42:06) How does hydration status impact our ability to oxidize carbohydrates during exercise? (43:31) How do the intervals at which we consume carbohydrates impact our ability to oxidize carbohydrates? (45:29) The outcomes measured during this study (46:56) The results! 🎉 (48:37) Who is most likely to suffer from GI symptoms when supplementing with carbohydrates on the bike? (52:37) Are bigger riders at a disadvantage? (56:00) What are Dr. Hearris’s recommendations for carbohydrate supplementation during endurance exercise? • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn • Build Your Custom Plan: https://bit.ly/3rbc0jM • Train Together with Group Workouts: https://bit.ly/3r8PRlQ • Get Started: https://bit.ly/302vUkW SCIENCE OF GETTING FASTER PODCAST The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF FOLLOW TRAINERROAD • Facebook: https://www.facebook.com/TrainerRd • Instagram: https://www.instagram.com/trainerroad/ • Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

The buffering capacity of Sodium Bicarbonate and Sodium Citrate has been well-studied for their potential to decrease the acidity of our blood during exercise, and ultimately attenuate fatigue. In a larger effort to reevaluate the hyperhydration strategies in the lead-up to the Tokyo Olympics, Dr. Siegler and colleagues aimed to uncover if buffering agents such as Sodium Bicarbonate and Sodium Citrate have the potential to enhance performance in ways that had not been previously studied. In this episode of the Science of Getting Faster Podcast, Dr. Siegler, a leader on the subject of buffering agents, joins us to discuss buffering agents and his study The Hyperhydration Potential of Sodium Bicarbonate and Sodium Citrate. TOPICS COVERED IN THIS EPISODE: (0:45) What is a buffer? (3:05) How does our blood become more acidic during exercise? (4:03) Can we train our buffering capacity? (6:22) How do our bodies naturally buffer our blood? (9:47) Can our nutrition impact the acidity of our blood and thus our buffering capacity? (11:35) Currently, why do athletes supplement with buffering agents? (14:30) At what intensity of exercise do buffering agents have the greatest impact? (15:31)The side effects of buffering agents and how you can mitigate those side effects (16:50) Why you might experience side effects and what those side effects are? (18:50) Buffering agents for endurance events (19:32) How long do buffering agents stay in your blood? (21:10) How your supplementation regimen and method of delivery can impact GI symptoms (25:21) Differences between Sodium Citrate and Sodium Bicarbonate (26:25) Why this study is novel (31:40) What is hyperhydration and why is it beneficial to endurance performance? (34:08) Study protocol (40:51) Supplementation and fluid regiment for both hyperhydration and buffering protocols • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn • Build Your Custom Plan: https://bit.ly/3rbc0jM • Train Together with Group Workouts: https://bit.ly/3r8PRlQ • Get Started: https://bit.ly/302vUkW SCIENCE OF GETTING FASTER PODCAST The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF FOLLOW TRAINERROAD • Facebook: https://www.facebook.com/TrainerRd • Instagram: https://www.instagram.com/trainerroad/ • Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

Nitrate-rich beetroot supplementation has piqued scientists’ and athletes’ interest over recent years, due to its theoretical potential to enhance endurance performance. However, confusion exists around who is most likely to experience benefits from nitrate-rich beetroot juice, and in what contexts these benefits may occur. Is our response impacted by training status, the type of event we compete in, genetics, or environmental factors? In a research paper published in 2020, Dr. Stephen Bailey and colleagues set out to answer these questions. Dr. Bailey joins us on this episode of the Science of Getting faster Podcast to discuss the study’s insights and consider how nitrate-rich beetroot supplementation might help make you a faster cyclist. • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3SRWlmI • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF --------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn • Build Your Custom Plan: https://bit.ly/3rbc0jM • Train Together with Group Workouts: https://bit.ly/3r8PRlQ • Get Started: https://bit.ly/302vUkW --------------------------------------- SCIENCE OF GETTING FASTER PODCAST The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF

Caffeine’s performance-enhancing effects are well-documented. Most studies show measurable improvements in performance following a small dose, and as a result caffeine is commonly found in gels, drink mixes, and other athletic supplements. But most adults already consume caffeine each day. Habitual consumption causes tolerance, which is said to weaken caffeine’s ergogenic effect. As a result some athletes even reduce their coffee consumption around key events, in hopes of increasing the performance-enhancing ability of supplemental caffeine. But does the science back this up? A systematic review and meta-analysis by Dr. Bryan Saunders and colleagues examine the evidence to find out. Dr Saunders joins our host Sarah Laverty on this episode of the Science of Getting Faster Podcast to discuss the review, its findings, and what it means for caffeine’s role in making you faster. TOPICS COVERED IN THIS EPISODE: (0:00) Intro: Does habitual caffeine consumption impact its ergogenic effects? (2:45) How has caffeine been used as a performance-enhancing agent? (6:40) How does caffeine improve performance? (11:20) Does caffeine improve mood? (16:19) Habitual vs. Supplemental Caffeine: Study hypothesis (20:06) What is the process for finding the relevant studies? (21:52) How do Dr. Saunders extract the data? (23:27) How did Dr. Saunders assess the quality of his studies? (29:29) After the study, what did Dr. Saunders find? (46:59) Dr. Saunders' recommendations for those who might be negatively impacted by caffeine (50:58) What did Dr. Saunder’s study tell us and what did it not? • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF --------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn • Build Your Custom Plan: https://bit.ly/3rbc0jM • Train Together with Group Workouts: https://bit.ly/3r8PRlQ • Get Started: https://bit.ly/302vUkW --------------------------------------- SCIENCE OF GETTING FASTER PODCAST The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what questions they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF

Carbohydrates are your body’s primary fuel during endurance exercise, and most experts recommend taking in around 90g carbs per hour for optimal performance on the bike. But are these recommendations outdated? Is it possible to ingest and utilize more than 90g per hour, and if it is, would taking in more carbs improve your performance? A new study by Dr. Tim Podlogar and colleagues explores these very questions. In this episode of the Science of Getting Faster Podcast, we get all the details from Dr. Podlogar, and we consider the implications of this research for cyclists and endurance athletes. Interviewing Dr. Podlogar is our new host Sarah Laverty. Hailing from Edinburgh, Scotland, Sarah is a TrainerRoad employee and long-time endurance athlete herself, with a degree in Sport and Exercise Science and Psychology from Western Colorado University. • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3wqdhrK • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF --------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn • Build Your Custom Plan: https://bit.ly/3rbc0jM • Train Together with Group Workouts: https://bit.ly/3r8PRlQ • Get Started: https://bit.ly/302vUkW --------------------------------------- SCIENCE OF GETTING FASTER PODCAST The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what questions they were hoping to answer, how they structured the study, what they observed, and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF ------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://www.facebook.com/TrainerRd • Instagram: https://www.instagram.com/trainerroad/ • Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

Exogenous ketone esters are a hot topic in cycling, but the best way to use this expensive substance to get faster is still up for debate. In our previous discussion with Dr. Chiel Poffé, we learned that ingesting ketone esters with bicarbonate may enhance racing performance under certain circumstances. In the second part of our conversation with Dr. Poffé, we learn about his research into using ketones as a recovery aid. Study Link: Ketone ester supplementation blunts overreaching symptoms during endurance training overload Continue the discussion on the TrainerRoad Forum:https://www.TrainerRoad.com/forumSubmit a study, researcher or topic to be covered on the Science of Getting Faster Podcast:https://www.TrainerRoad.com/SOGF ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Build Your Custom Plan:https://bit.ly/2LtGP3kTrain Together with Group Workouts:https://bit.ly/3jxlqTIGet Started:https://bit.ly/39W26MC ---------------------------------------------------------------------------------------------------------------- SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn. . • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: 00:00 - Podcast begins/ intro 00:30 - What was the purpose of the study? (Ketones after exercise). 01:59 - Could ketones help you increase training load and volume? 02:55 - How the study addressed this 03:18 - Methodology: Why they picked relatively untrained participants 04:18 - Matched Pairs 05:26 - Study design and protocol 06:35 - The study’s weekly tests 07:39 - The tough workouts the study participants completed and why 12:32 - How do you measure overtraining/ overreaching? 14:11 - Using GDF-15 as a marker of overreaching 16:31 - The study’s results 21:06 - Ketones and carbs 22:33 - Separating the effect of carbs and ketones 23:12 - Nate summarizes the results and conclusions 23:45 - Are Ketones a good strategy for something like Cape Epic? 25:17 - Does the study suggest athletes should use Ketones daily? 26:23 - How much there remains to learn about ketones 28:14 - It seems to be more beneficial when you’re overreaching 28:20 - The name of the study 28:36 - Nate’s conclusions ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD Facebook:https://www.facebook.com/TrainerRdInstagram:https://www.instagram.com/trainerroad/Twitter:https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

Exogenous ketones are lauded by many for their endurance performance enhancing properties, but their impact on blood acidity is detrimental to performance and can even counteract their otherwise positive effects. Dr. Chiel Poffe and his partners conducted a study to learn if Bicarbonate Unlocks the Ergogenic Action of Ketone Monoester Intake in Endurance Exercise, and what they learned was surprising. Tune into this episode to learn the science behind ketones and bicarbonate, and how to introduce them into your training regimen to get faster. Continue the discussion on the TrainerRoad Forum:https://www.TrainerRoad.com/forumSubmit a study, researcher or topic to be covered on the Science of Getting Faster Podcast:https://www.TrainerRoad.com/SOGF ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Build Your Custom Plan:https://bit.ly/2LtGP3kTrain Together with Group Workouts:https://bit.ly/3jxlqTIGet Started:https://bit.ly/39W26MC ---------------------------------------------------------------------------------------------------------------- SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn. . • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: 00:00:41 - Dr. Poffe’s background and the story of his research on Ketones 00:01:35 - His research with Dr. Peter Hespel of Deceuninck Quick Step 00:01:53 - What are ketones and ketone esters? 00:03:27 - Why would someone want ketones in their blood while exercising? 00:04:26 - The difference between ketone salts and ketone esters 00:05:35 - Dr. Poffe’s study and why he decided to combine ketone and bicarbonate 00:07:38 - Performance of Ketone vs. placebo in the studies 00:08:37 - What does he think happened in the first study? 00:09:21 - The new study: introducing bicarbonate and what the purpose is. 00:09:55 - Why Chad finds the study methodology to be valuable 00:10:19 - Why his research always seeks to mimic real-world conditions 00:11:15 - What is Bicarbonate? 00:11:59 - Buffering systems in skeletal muscle 00:12:38 - How do you get/ ingest bicarbonate? 00:13:22 - The study method: How big was it? 00:14:10 - The study methodology and controls 00:16:07 - Nate summarizes the study’s efforts, cost of dosage, and amount of dose 00:18:11 - Timeframe of the test: dinner, morning, and timing of exercise 00:18:36 - Why was it important to control the amount of carbs ingested? 00:20:15- What was the dinner given to the subjects? 00:20:58 - What were the study’s results? 00:22:02 - Conclusions about how this might apply to a race (and timing limitations) 00:23:35 - Avoiding gastrointestinal issues with sodium bicarbonate 00:24:38 - Perception of hunger and appetite in the study groups 00:26:50 - Asking the subjects to identify what they’d taken (placebo vs. esters, etc) 00:27:53 - The purpose of blinding power and HR data 00:29:18 - What the study does and doesn’t suggest about ingesting ketones 00:30:19 - Blood ketone levels and perception of fatigue 00:30:46 - Should you always supplement ketones with bicarbonate? 00:31:34 - Thank...

Glucose and fructose are commonly ingested to improve endurance performance during a workout, but what effect do different mixtures of these two substances have on subsequent endurance performances? In other words, if you are training twice in one day, is it better to take in just glucose, or glucose and fructose? We asked Dr. Tim Podlogar what he learned during his study on the Impact of Post-Exercise Fructose-Maltodextrin Ingestion on Subsequent Endurance Performance, and what he still wants to know on this topic. Continue the discussion on the TrainerRoad Forum:https://www.TrainerRoad.com/forumSubmit a study, researcher or topic to be covered on the Science of Getting Faster Podcast:https://www.TrainerRoad.com/SOGF ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Build Your Custom Plan:https://bit.ly/2LtGP3kTrain Together with Group Workouts:https://bit.ly/3jxlqTIGet Started:https://bit.ly/39W26MC ---------------------------------------------------------------------------------------------------------------- SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn. . • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: 00:00:00 - Podcast begins 00:00:45 - Dr. Tim Podlogar’s educational and sporting background 00:03:00 - What question Dr. Podlogar was trying to answer with this study 00:03:26 - How Glucose and Fructose are different from each other 00:03:59 - How fructose influences lactate levels 00:06:35 - How Dr. Podlogar tested recovery and monosaccharide ingestion with runners 00:07:36 - Why time to exhaustion protocols may not be applicable to racers 00:10:17 - What is the best ratio for glucose and fructose for athletes? 00:10:34 - Why you can utilize more than 60g/hr of carbohydrate 00:11:55 - Does body size affect carbohydrate ingestion? 00:13:42 - What happens if you ingest too much glucose? 00:15:06 - Dr. Podlogar’s experience with GI distress during high carbohydrate intake 00:16:41 - Why does increased carbohydrate intake increase time to exhaustion? 00:18:07 - What is the effect of liver glycogen levels on performance? -- 00:20:27 - Dr. Podlogar’s brutal glycogen depletion protocol 00:23:56 - How much depletion occurs when somebody is “glycogen depleted”? 00:25:22 - Are highly trained athletes more capable of depleting glycogen stores? 00:26:11 - Do muscle biopsies stop you from training? 00:29:03 - What is a “double blind” study? 00:29:55 - How many grams of carbohydrate did Dr. Podlogar give to the test subjects? 00:33:14 - How Dr. Podlogar measured how much glycogen was actually used 00:35:54 - Did post-training carb ingestion improve performance during subsequent workouts? 00:36:44 - Did such a high carbohydrate ingestion cause GI distress for test subjects? 00:38:10 - Why did some subjects perform worse than others with fructose? 00:41:07 - Is it true that the more glycogen you have stored the more you use? 00:41:54 - Is it bad to have high carbohydrate oxidation rates during exercise? 00:44:04 - Can fructose be utilized by muscle tissue as...

Study: Heat Acclimation Improves Exercise Performance Heat adversely affects the body’s ability to produce work, but strategic utilization of heat in a training regimen can bring about power performance increases. Learn what Dr. Chris Minson, one of the leading experts and researchers on this topic, learned as he was executing his study of how Heat Acclimation Improves Exercise Performance in Episode 1 of the Science of Getting Faster Podcast! Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Build Your Custom Plan: https://bit.ly/2LtGP3k Train Together with Group Workouts: https://bit.ly/3jxlqTI Get Started: https://bit.ly/39W26MC ---------------------------------------------------------------------------------------------------------------- SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn. Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: 00:00:32 - Dr. Minson’s athletic and academic background 00:03:04 - Why does heat affect performance? 00:05:15 - How does your body manage excess heat? 00:06:52 - Why airflow is needed to cool your body 00:07:42 - How relative humidity affects athletic performance 00:09:16 - What is the optimal temperature for aerobic exercise 00:11:02 - Specific temperature instructions for indoor cycling 00:12:05 - Why excessive sweating doesn’t mean your body is cooling itself well 00:13:16 - What Dr. Minson wanted to discover with his study, Heat Acclimation Improves Exercise Performance 00:14:41 - How Dr. Minson designed his study to find if heat acclimation makes you faster 00:15:03 - How to time heat acclimation with high intensity workouts 00:21:14 - What did Dr. Minson measure to gauge the effect of heat training? 00:27:30 - How did they control diet and other variables in the study? 00:28:29 - Results: Does heat acclimation make you faster? 00:29:17 - Heat training’s effect on VO2 Max 00:31:22 - How can heat acclimation hurt performance? 00:32:05 - What sort of training did the subjects do in hot conditions? 00:33:58 - Effect of maximal cardiac output on performance 00:35:49 - Stroke volume vs. muscle wall thickness: how do they affect cardiac output? 00:41:22 - How plasma volume affects performance 00:43:35 - How does plasma volume affect lactate? 00:43:04- How does heat acclimation affect glycogen sparing? 00:44:00 - How long do the effects of heat training last? 00:48:39 - How to extend the positive effects of elevation training with heat training 00:50:19 - Can you get the benefit of heat training with a sauna instead of training in the heat? 00:51:23 - How to heat train without a sauna 00:52:14 - Does the method of heat application matter? 00:54:04 - Should you train in your bathroom to achieve heat adaptation? 00:54:48 - Why humid conditions adversely affect sweat gland function 00:56:39 - How hot should your room be...