We discussed who won in a pre-season 10mi TT between Pete and I, our favorite ride “nutrition”, whether recovery drinks are necessary if you are already topped off on carbohydrate, how to recover from overtraining, why stage races may be the best races to start with for beginners and much more in this episode of the Ask a Cycling Coach Podcast.
YouTube Video:
Topics Covered in This Episode
Intro and Updates 0:00 - 24:29
Are stage races bad for beginners? 24:29 - 39:41
When to increase training volume 39:41 - 51:54
Do you need a recovery drink if you are “topped off” on carbs? 51:54 - 1:44:50
Pete’s thoughts on the Speeco Aero Breakaway handlebar 1:44:50 - 1:49:44
Tan wall tires: yay or nay? 1:49:44 - 1:51:01
Go-to nutrition products for the coaches 1:51:01 - 1:56:32
How to recover from overtraining 1:56:32 - 2:09:14
Just wanted to give a big, big thanks to you all for answering my newbie racing question. Your discussion gave me the final push to commit to the race I’ve been mulling over. I’ll be trying my luck at the 2021 Tour De Bloom!
Honest answer is that I don’t know. There is such a huge range of physiology within the diagnosis of T2D it likely depends on degree of insulin sensitivity of the individual, and what interventions the individual is already applying for treatment. Probably a good way to know for sure would be to work with your doctor to determine a safe way to self-experiment, for example by trying different amounts of CHO intake during/after workouts and testing blood glucose levels to see the effects and to ensure you’re within your desired ranges. Consistent exercise has been shown over and over to increase insulin sensitivity, so I would imagine that fueling the efforts well would be beneficial, so long as the CHO intake for fueling didn’t work at cross purposes with your treatment goals for T2D. BUT I am not a doctor! It might help to consult with a doctor who is familiar with cycling as well as T2D, so they could guide you with adequate perspective on the training component of your question.
One of my favorite episodes as of late. I knew I always felt 1000% better if I used a Skratch recovery shake vs just regular old whey but really didn’t know why. I chalked it up to better quality protein but in reality it’s the 34 extra grams of carbs.
One aspect that I think would be helpful would to bridge the gap between fueling the ride and fueling the recovery and with weight loss. Until we can get a simple TL;DR, reader’s digest version, folks are going to focus on cutting calories (even at the expense of recovery). Carb up for the workout, carb/protein mix for the recovery signaling, and eat quality foods at a calorie deficit doesn’t have the same ring to it as, go keto.
Only eat simple carbs during or immediately after your workout.
Cut calories as far from your workouts as possible. (If you workout after work/school then maybe have a light breakfast then carb up during lunch to prep and dinner for recovery)
Eat all your veggies
A smaller deficit is more sustainable than a large one
Great podcast as usual. Made me want to order (or mix) some recovery drinks. A lot of the premade stuff I stumbled upon seems to have a protein/carb ratio closer to 1:1 or something like that. Anyone knows why? Should I be looking for more carbs/adding them myself or is the ratio not that relevant?
@Nate_Pearson
So after months of waiting for an operation and then 3 months of recovery, I’m starting to ease myself back into training and was really looking forward to starting sweet spot base.
I work in a school where some staff have tested positive for covid and in an area of the uk where cases are suddenly increasing due to a new variant of covid, especially amongst the teenage population. I can wear a mask whilst walking round the school/office, but not whilst working directly with children (visors are ok). This is likely to be the situation for the next 2-3 months, at which point, being 50+ I hopefully get vaccinated. I think training sweet spot at this stage would have the potential to have a negative impact on my immune system, as I’m not used to it.
As you say, the science indicates that z2 does increase FTP, but it takes a long time.
Do you know of any science based methods to help me maximise 2-3 months of Z2 work, before starting SS base?
Thanks
