What muscle fiber type is best for cycling, how do you influence it, and how much of it is genetic? We’ll cover this as well as pro cyclist data and why many athletes don’t share it, how to race in dangerous circumstances and manage crashes and much more in Episode 316 of the Ask a Cycling Coach Podcast!

----------------------------------------------
TOPICS COVERED IN THIS EPISODE

- Intro 0:13
- Jonathan’s learnings from National MTB National Championships 5:41
- Nate is racing again! 39:04
- Why pro cyclists don’t share data 42:47
- A deep dive on muscle fiber composition for cyclists 54:11
- Race-day focus tips 1:20:33
- Publishing data insights from TrainerRoad’s data-set 1:23:52
- Do gels replace aid stations? 1:29:16
- Do recovery shakes get nullified by post-ride meals? 1:31:55
- How to mitigate risk in criterium racing 1:46:08
- How to avoid crashes in a criterium 1:52:23
- Why are cyclists so susceptible to broken collarbones? 1:55:21
- How to learn to crash safely 1:57:46

----------------------------------------------
RESOURCES MENTIONED IN THIS EPISODE

- The muscle fiber type-fiber size paradox: hypertrophy or oxidative metabolism?

- Plasticity of human skeletal muscle: gene expression to in vivo function

- Human soleus muscle: A comparison of fiber composition and enzyme activities with other leg muscles

- Adaptations of skeletal muscle to prolonged, intense endurance training

- Mechanical Plasticity: Skeletal Muscle Adaptations

- Strength and muscle adaptations in heavy-resistance-trained women after detraining and retraining

- Human single muscle fibre function with 84 day bed-rest and resistance exercise

- Muscle fiber typology substantially influences time to recover from high-intensity exercise

- Muscle fiber typology is associated with the incidence of overreaching in response to overload training

----------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

Request priority access for here: https://bit.ly/3oR8Els 

----------------------------------------------
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/3oR8sme 

Train Together with Group Workouts: https://bit.ly/3fkaYyd 

Get Started: https://bit.ly/3unoSnx 

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

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