The ZNehr Coaching Podcast

In this conversation, Pierre Spies, the elite sport global lead educator at Wattbike, shares insights about his journey in sports science and education. He discusses the beauty of South Africa, the role of an educator in elite sports, and the evolution of nutrition in sports science. Pierre emphasizes the importance of individualization in athletic performance and the impact of environmental factors on indoor cycling. His extensive background in sports technology and education highlights the need for tailored approaches in training and performance optimization. In this conversation, Pierre M Spies discusses the multifaceted applications of the Watt Bike across various sports, emphasizing its role in conditioning, injury prevention, and performance assessment.

In this episode, Maurten's Lead Performance Dietitian, Lauren Sander, discusses the role of a performance dietitian, the differences between dietitians and nutritionists, and the evolving landscape of sports nutrition. They explore carbohydrate intake strategies for endurance athletes, the importance of carbohydrate oxidation in performance, and how nutrition protocols vary across different race durations. The discussion highlights the significance of individualized nutrition plans and the latest advancements in sports nutrition science. This conversation delves into the intricacies of nutrition for athletes, focusing on timing, strategies for pre-race fueling, and the innovative hydrogel technology that enhances carbohydrate absorption. The discussion also highlights the importance of dental health in athletes, the role of sodium bicarbonate in performance, and the necessity of training the gut for endurance events.

Aline Barre, Endurance Performance Lead at CORE, explains heat, performance, and why every serious cyclist should be tracking core temperature.

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00:00 Introduction and Daily Routine

03:03 Triathlon Journey and Competitive Level

05:48 Heat Training Insights and Experiences

08:46 Heat Training Protocols and Recommendations

12:01 Hydration Strategies for Endurance Athletes

15:06 Heat Training Equipment and Its Effectiveness

18:10 Weight Management and Performance in Sports

20:52 Dehydration and Its Impact on Performance

25:58 Understanding Heat Training and Its Effects

29:58 Gender Differences in Heat Adaptation

35:10 Core Temperature Measurement Techniques

40:12 Real-Time Monitoring in Racing

45:01 Cooling Strategies During Races

51:06 Heat Training Protocols for Beginners

55:59 Advanced Heat Training Strategies

59:36 Balancing Heat Training and Recovery

62:07 Adapting to Heat Training Over Time

63:54 Strategies for Effective Heat Training

67:07 Heat Adaptation in Different Athletes

70:07 Maintaining Heat Adaptation

71:54 Heat Training During Stage Races

75:09 Practical Tips for Heat Training

77:54 Hydration and Nutrition in Heat Training

81:14 Heat Training Beyond Endurance Sports

84:02 The Importance of Heat Training for Amateurs

87:10 Integrating Heat Training into Your Schedule

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1:1 Coaching and Custom Training Plans

ZNehr Coaching | https://zachnehr.com/

ZNC Training Plans on TrainingPeaks | 📈 ZNC Training Plans on TrainingPeaks | 📈 https://www.trainingpeaks.com/coach/zachnehr#about

🚲 Lauf | @LaufCycles https://www.laufcycles.com (DM me to inquire about road, gravel, and mountain bikes)

📈 TrainingPeaks | ⁨@trainingpeaks⁩ https://www.trainingpeaks.com/coach/zachnehr#about

💪 Strava | @stravainc https://www.strava.com/subscribe/checkout?code=ZACH (20% OFF a Strava Subscription. Use code "ZACH")

💺 Posedla | @posedla_cc posedla.com/ZNEHR10 (10% OFF at Posedla. Use code "ZNEHR10" at checkout)

🟢 CORE | @corebodytemp https://corebodytemp.com/ (DM me for discounted heat training sensors)

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Aline Barre (adren_aline_machine)

CORE (@corebodytemp)

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My social tags

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Twitter https://x.com/zachnehr

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Email: https://zachnehr.com/contact-us/

Joe Friel, co-founder of TrainingPeaks, breaks down everything from training and coaching, to freelance writing and the future of cycling performance

- Chapters

00:00 The Biggest Mistake in Endurance Training

03:44 Defining Training Zones and Aerobic Base

06:57 The Future of Wearable Technology in Endurance Sports

09:29 Understanding Data: Lactate, Heart Rate, and Power

12:34 The Importance of Perceived Effort in Racing

14:21 Workout Prescription: Balancing Data and Feel

18:25 Generational Differences in Training Approaches

22:06 Transitioning from Athlete to Coach

26:55 The Journey of Becoming a Writer

33:54 The Unexpected Path to Writing Success

38:29 The Evolution of Writing Skills

46:02 The Importance of Lactate in Training

49:21 Navigating Information Overload in Training

51:57 Listening to Your Body: The Key to Training

58:12 Understanding Age-Related Performance Changes

70:56 Identifying and Overcoming Limiters in Training

78:13 The Importance of Sleep for Athletes

84:08 Nutrition and Lifestyle Leading Up to Races

90:39 Tapering and Achieving Peak Performance

100:11 The Role of Supplements in Athletic Performance

106:41 Building a Support Team for Athletes

109:02 The Benefits of Double Workouts

110:35 Favorite Workouts for Endurance Training

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1:1 Coaching and Custom Training Plans

ZNehr Coaching | https://zachnehr.com/

ZNC Training Plans on TrainingPeaks | 📈 ZNC Training Plans on TrainingPeaks | 📈 https://www.trainingpeaks.com/coach/zachnehr#about

🧋 The Feed | @TheFeedMe https://rstr.co/the-feed/16507 (40% off for first-time customers at The Feed by clicking on this link)

🚲 Lauf | @LaufCycles https://www.laufcycles.com (DM me to inquire about road, gravel, and mountain bikes)

📈 TrainingPeaks | ⁨@trainingpeaks⁩ https://www.trainingpeaks.com/coach/zachnehr#about

💪 Strava | @stravainc https://www.strava.com/subscribe/checkout?code=ZACH (20% OFF a Strava Subscription. Use code "ZACH")

💺 Posedla | @posedla_cc posedla.com/ZNEHR10 (10% OFF at Posedla. Use code "ZNEHR10" at checkout)

🟢 CORE | @corebodytemp https://corebodytemp.com/ (DM me for discounted heat training sensors)

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Joe Friel (joef.riel)

TrainingPeaks (@trainingpeaks)

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Instagram https://www.instagram.com/zachnehr/

Twitter https://x.com/zachnehr

Strava https://www.strava.com/athletes/2722597

Email: https://zachnehr.com/contact-us/

Hayden Pucker is one of the few riders in the world with a 500w FTP. This is the story of Farmwatts.

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1:1 Coaching and Custom Training Plans

ZNehr Coaching | https://zachnehr.com/

ZNC Training Plans on TrainingPeaks | 📈 ZNC Training Plans on TrainingPeaks | 📈 https://www.trainingpeaks.com/coach/zachnehr#about

🧋 The Feed | @TheFeedMe https://rstr.co/the-feed/16507 (40% off for first-time customers at The Feed by clicking on this link)

🚲 Lauf | @LaufCycles https://www.laufcycles.com (DM me to inquire about road, gravel, and mountain bikes)

🥗 Hexis | @hexis_live https://www.gj4bt5vt.com/GZHPZ/2CTPL/?creative_id=1&source_id=Youtube&sub2=videoname (Link gives you 25% off the personalized fueling app)

🔬 INSCYD | @INSCYD https://zachnehr.com/inscyd-testing/ (50% off INSCYD Performance Testing)

📈 TrainingPeaks | ⁨@trainingpeaks⁩ https://www.trainingpeaks.com/coach/zachnehr#about

💪 Strava | @stravainc https://www.strava.com/subscribe/checkout?code=ZACH (20% OFF a Strava Subscription. Use code "ZACH")

💺 Posedla | @posedla_cc posedla.com/ZNEHR10 (10% OFF at Posedla. Use code "ZNEHR10" at checkout)

🟢 CORE | @corebodytemp https://corebodytemp.com/ (DM me for discounted heat training sensors)

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Hayden Pucker (@farmwatts_)

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Instagram https://www.instagram.com/zachnehr/

Twitter https://x.com/zachnehr

Strava https://www.strava.com/athletes/2722597

Email: https://zachnehr.com/contact-us/