In this conversation, Coach TJ and Zoe discuss the only five supplements that have evidence-based performance benefits: creatine, caffeine, nitrates, sodium bicarbonate, and beta-alanine. They delve into the dosing and timing of caffeine intake, the benefits and limitations of beta-alanine, and the use of creatine to improve muscle endurance and power output. They also explore the performance benefits of nitrates found in beet juice and the importance of tracking training volume by time or miles. The conversation concludes with a discussion on different frameworks for training and the importance of individualization. In this conversation, Zoe and TJ discuss different methods of measuring training intensity, including heart rate and perceived effort. They emphasize the importance of listening to your body and using perceived effort as a more reliable measure of intensity. They also discuss the importance of tracking vertical gain in training and how to match it with the demands of your event. Finally, they talk about the value of patience in training and racing, and how it can lead to better performance and enjoyment.

00:00 The Only Five Supplements with Evidence-Based Performance Benefits

06:48 Exploring the Benefits and Limitations of Beta-Alanine

09:02 Improving Muscle Endurance and Power Output with Creatine

14:15 Harnessing the Performance Benefits of Nitrates in Beet Juice

18:33 Tracking Training Volume: Time vs. Miles

26:07 Measuring Training Intensity

31:58 Matching Vertical Gain with Event Demands

38:20 The Value of Patience in Training and Racing