@Nate_Pearson @Jonathan for sea otter what Cat are you guys racing? 
Imma be doing Cat 4 circuit and crit… wondering if we gonna be out there suffering together, and possibly a “non team”, team tactics ha ha ha
Jonathan’s cat 3 now on road. I SHOULD be cat 4 by then.
Game on!! 
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@Nate_Pearson @Jonathan do either of you share your training workouts with the TR community? It would be interesting to see how Nate used 2 hour workouts to get ready for leadville, and it would be interesting to see how Jonathon is using workouts to get ready for nationals. It would be interesting to see when structuring my own workout schedule.
Podcast is great. Keep up the good work.
Cheers!
Nate Calendar
Jonathan’s Calendar
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Example of a workout from the CX plan: Sassafras (click to view the ride)
Screen Shot 2018-11-28 at 9.12.57 AM.png2500x602 15.6 KB
Good god. 
Also good that I don’t have to train for 'cross!
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I think part of it is that when you’re stressing your body to increase your fitness level you decrease the reserves that you might otherwise have to fight illness.
Aero Bikes Being Too Heavy.
I didn’t want to create a new thread about this but It was briefly mentioned by @Nate_Pearson and I’m sure more will be revealed on the upcoming podcast. The team will be visiting the Specialized wind tunnel, It got me thinking and I would be interested to hear some of the results they find on the benefits of aerodynamics.
What has been interesting to me is possible relationship between aerodynamics and weight on the same bike Specialized and Trek have just released their new aero range but some of the Madones are weighing in at a beefy 8.5kg (18-19lbs)
We all know that aero bikes are becoming more slippery and lighter at the same time, but when does an aero bike’s weight hamper the possible aero advantage?
It’ll almost all depends on the course you’re riding. Aero will almost always trump weight unless you’re really getting into sustained high incline climbs.
If you’re ever curious you can play around with the CdA and weight sliders on Best Bike Split to see how it works on specific courses. You’ll be surprised at how little weight actually matters compared to aero gains.
Chad mentioned there is a limit to how much protein the body can absorb during one meal but I don’t think it was mentioned, what is that limit? I’m assuming it might vary based on weight, metabolism, activity level; but there has to be some sort of guideline there. I often experience the “rotten egg” syndrome Nate described. I’m guessing I’m overdoing it since I’m trying to eat 100+ g of protein mostly in two meals.
1-1.2g/kg was mentioned as the standard consumption but Chad said elite athletes can be upwards of 2g/kg. What about the standard athlete like most of us, say doing a mid volume plan with regular lives in between?
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That was my exact thought. Couldn’t scroll past it quick enough!!
You are absolutely right it depends on the course and area you ride in. Then you almost ask yourself is this aero bike a good all rounder and are there differences between a good and not so good aero bike.
It seems you have to spend a bomb to get anything decent that has been tested.
I can’t precisely answer your specific question although I’ve heard the standard rate of absorption is around 10g/hour. You can eat more than that in a given time frame and still absorb it (i.e. if you eat 20g in one sitting you aren’t ‘wasting’ 10g), but understand that some percentage of it will pass beyond where it can be absorbed in your digestive track.
I’d strongly recommend you break your protein out into smaller chunks spread throughout the day. Yesterday I ate around 3500 calories (as I did about 1500 on the bike), of which around 200g were protein. Here is how I broke up the significant protein consumption:
36g with breakfast at around 6:45 AM
41g with lunch around noon
30g random pizza that showed up in work kitchen at 2 PM
44g afternoon snack around 4 PM
22g post ride around 7:30 PM
25g dinner around 8:30 PM
Far from ideal - but I’m spreading it out as much as I can - if you combine all of this into two meals you’ll be in rough shape
Still not clear to me how much the bike matters for Aero vs the person and form. Even for above average riders how often will a Tarmac slow you down versus the Venge? And what is the difference? Are we still talking about seconds over 40km? Looking at new bikes now, and no one in my area even stocks the Tarmac/Venges. Everything is the comfort bikes like the Roubaix, so can’t really test them out.
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Do you always consume back what you burned? I’ve heard that you should stick to what your daily target is and not “adjust” the macro’s. Information overload has me all confused about this and now hearing that I shoud take in up to 2g per kilo in protein is blowing my mind. I barely hit my target as it is…
I use a slightly different methodology than the folks who base their protein targets on their body mass. I set my macros (35% carbs, 40% fat, 25% protein) and then try to stick to them based on my total calorie expenditure for the day (if I don’t workout this works out to around 184g carbs, 93g fat, and 131g protein - I weigh around 75kg for reference).
I then adjust my caloric totals upwards based on my workout calorie expenditure while trying to stay within those same macro percentages - but I don’t stress if I’m off too much. Typically I end up over on my carb numbers when I’m riding a lot since I eat a decent amount of carbs during hard rides (and as pre fueling for hard rides). Since I’m running relatively low carb %s with my target macros I don’t let this bother me too much.
Here are my totals from yesterday:
And here is what I plan to eat today (I haven’t done my workout yet, but it should be around 1850 calories):
I’ll probably pick up a few more calories throughout the day snacking which should get me close to that 1850 number - plus when I weigh my dinner it’ll adjust things up or down a bit.
You can see that because I’m doing a slightly larger ride I’m going to be off my macros today - below my fat target and over my carb target. I’m perfectly ok with this because a decent amount of those carbs are coming from on bike nutrition (in this case Skratch, SiS gel, and a sweet potato)
I always thought it was 1g for every pound of bodyweight 
Sedentary folks should be doing around 0.8 grams per kilogram. The rule you might be thinking of is the power lifting, or athlete focused rule of 1 gram per pound. This roughly translates to 2 grams per kg for athletes (although for endurance athletes it is often in the 1.4-1.6 grams per kg range)
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@chad re: casein… I don’t know whether the research has progressed, but there have been studies that have shown that it doesn’t matter whether the bedtime dose of protein is casein or whey. It was covered in this podcast…
Obviously, the potential sleep benefits may be another factor, something I hadn’t heard before.
Also, regarding recovery - wouldn’t mixing a whey shake with milk, give the same mix or protein and carbs that the “recovery” mixes give? Along with added minerals and extra protein? Actually, it would give some casein to thinking about it!
fwiw, I tend to mix a flavoured whey with a natural zero fat greek yogurt (with a fruit salad) - less calorific, more protein, and more satisfying than a shake or smoothie!
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wow… 1850 for a ride is no joke!
