By TrainerRoad
4.9
101101 ratings
The podcast currently has 15 episodes available.
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
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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
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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
-----------------------------------------
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
------------------------------------
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.
--------------------------------------
FOLLOW 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.
-----------------------------------------
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
------------------------------------
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.
--------------------------------------
FOLLOW 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
The podcast currently has 15 episodes available.
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