In this episode, Patrick Broe and Jim van den Berg, CEO of JOIN Cycling, sit down with Dr. Tim Podlogar, former nutritionist for BORA - hansgrohe and current consultant for Tudor Pro Cycling. The trio discusses how to fuel effectively for a ride and cover topics including:

- What happens to the body during a ride

- The role of glycogen

- Whether you can train the gut to improve fuel absorption

- The ideal glucose-to-fructose ratio

- Pros and cons of fasted rides

This is the second episode in our multi-part masterclass series, bringing amateur cyclists both the basics and deep insights from the professional peloton about how to improve as a cyclist. For upcoming episodes in this series check out the link here - https://join.cc/campaigns/masterclass.

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Timestamps

00:00 - Introduction

02:49 - What happens to the body during exercise?

11:05 - Recommended carbohydrate intake before and during rides

16:27 - Training the gut to absorb more carbohydrates

24:40 - Nutrition recommendations for cyclists

29:20 - Relationship between body size and carbohydrate uptake

33:20 - Are fasted rides still a thing?

38:30 - Understanding carbo-loading and its benefits

44:40 - Common fuelling mistakes made by cyclists

53:44 - Key takeaways

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