ASA Cycling Coach Podcast - Special Episode

General Overview

• Special in-person episode since 2020.
• Discussion on new 2024 research about supplements for cyclists.
• Fixing past podcast editing issues due to delay.

Podcast Editing Issues

• Past editing mistakes due to delay made hosts sound out of sync.
• Impacted the perception that hosts were interrupting each other.
• Plan to fix synchronization issues moving forward.

Host Dynamics

• Interruption by hosts sometimes perceived as natural conversation flow.
• Reflection on host dynamics and public perception.
• Discussed feedback from listeners regarding interruptions and perceptions.

Discussion on Norway and Olympics

• Misinterpretations around Norway's Olympic performance.
• Clarified points on Norway's medals per capita and relative performance.
• Discussion led to some critical listener feedback.

TrainerRoad Updates

• Launch of new personalized training plans for TrainerRoad.
• Plans are no longer low, mid, or high volume but personalized based on user data.
• New feature: Training Approach with different levels (Conservative, Moderate, Balanced, Demanding, Aggressive).
• Training plans adapt based on historical and recent workout data.

Training Plan Features

• Personalized plans based on user data and training goals.
• Adaptability to user schedules, missed workouts, vacations, and performance.
• Integration of external activities like runs and strength training.

Discussion on Training Approaches

• Users can choose their training approach based on current life situations.
• System recommends a training approach based on user history and data.
• User feedback and common misconceptions about training volumes.

Exciting Developments

• New web-based training plan builder launched.
• Ability to focus on specific cycling goals or general fitness.
• Dynamic adjustment of plans based on user inputs and goals.

Supplement Research Review (2024)

• Study: "Nutritional Ergogenic Aids in Cycling: A Systematic Review."
• Focus on caffeine, creatine, sodium bicarbonate, beta-alanine, and nitrates.
• Systematic review process explained.
• 36 studies reviewed involving 701 participants.

Key Findings

1. Caffeine: Strong evidence of performance enhancement.

   • Dosage: 3 to 6 mg/kg body weight.
   • Performance improvements in time trials and sprint power.

2. Creatine: Potential benefits, particularly in time to exhaustion.

   • Dosage: 20 g/day for 5 days.
   • Mixed results on sprint and endurance performance.

3. Sodium Bicarbonate: Potential benefits in endurance and repeated efforts.

   • Dosage: 0.2 to 0.4 g/kg body weight.
   • Effective in reducing RP and improving performance in high-intensity efforts.

4. Beta-Alanine: No significant benefit found in reviewed studies.

   • Typical dosage: 6.4 g/day for 4 weeks.

5. Nitrates: Mixed results, with potential benefits in certain contexts.

   • Dosage: 6.4 to 18.5 mmol.
   • Some evidence for performance improvement in time trials.

Combination Effects

• Caffeine & Creatine: Some potential benefits observed.
• Caffeine & Sodium Bicarbonate: Notable decrease in time trial time.

Recommendations

• Caffeine: Use strategically, especially on race days or key workouts.
• Creatine: Consistent daily dosage recommended.
• Sodium Bicarbonate: Consider for high-intensity workouts with caution for stomach tolerance.

Conclusion

• Systematic reviews provide comprehensive insights but are not definitive for all scenarios.
• Encouragement for athletes to experiment and find what individually works best.
• Ongoing adaptation and improvements in training plans and strategies.