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Nate's hair is better than Jonathan's.

Best of luck in Paris Tiffany.

Like getting kicked in the balls 😁

What a thoughtful athlete. I wish her well!

What are the OLMYPICS ? 😂😂😂

Surely you can only qualify for the 2024 olympics once???

She is cute

100 mile ultra run coming up and thinking about doing a "electrolyte reload" every so many hours to try to keep me going. I'm in my 50's and probably going to be out there for 30+ hours. 4 weeks out... anyone else do something similar?

Dear TrainerRoad... thanks for a great product! user for 7 years now! on/ off, but i love it... and I wanted to take this great opportunity to be first to tell you 😅

Sigh - Ask a MTB / Gravel coach Podcast again and again and again - Please can we have some road-specific content. Please don't make me listen to another 45 mins of gravel tyre choice.

In my Garmin Index S2; if I add bone mass to muscle mass and then my water and fat percentages, the sum is 42 pounds too heavy. Any suggestionsto calc FFM by Garmin

First Love Trainer Road and these kinds of Videos. Just want to point out that these studies are problematic because they do continue after the calorie deficit is over. Usually, muscle lost during weight loss comes back very easily, once the calorie deficit is eliminated, especially if eating enough protein. You can also negate most muscle loss by eating higher than normal 1 g/ pound body weight, which seems to be really good based on the literature. Depending on the individual, you can lose weight without losing much muscle or fat for 8-12 weeks before needing to take a break, it's also important not to try and lose weight too rapidly. The downside of this much protein is you have less energy available to train so this might not be ideal for endurance training. It is also recommended to maintain or reduce training volume if you are trying to lose a significant amount of weight; if you are well-trained, you should expect your performance to decrease or be maintained during this time. If you try to improve your fitness while losing weight (unless you haven't been training), you will probably fail at both. Workouts should also be lower intensity, this will help reduce the risk of injury.

Johnathan….did you make it up to tahoe truckee gravel? I didnt see you on course or after….and no result…?

"It depends... what you're measuring, what you're after, how you measure...", that's no advice. Specify the "VO2 range" Specify the "cardiovascular effect" Specify the "muscular effect" Specify "Peak Aerobic uptake" If you name them you should be able to tell what they are and how you know you're "hitting them"

Two outstanding guys making our world a bit better.

Calculator plz

It seems like chia seeds absorb the water and release the liquids slowly into the body. I really like riding with Chia seeds hydrated with my fluids

"Carbohydrates are your body’s primary fuel during endurance exercise" - that is simply wrong.

curious why Alex doesn't use the sworks tires

Any links yo relevant research articles for the topics? Love the ideas but it would be great to get the full picture and context, thanks!

I love number nerds. They identify success and make it repeatable. Thanks for all the lessons learned. As they say in tennis- "advantage listeners."

10k race? Are you kidding? And who cares about a vo2max test if you bonk after 2 hours?

a) EAAs are better then BCAAs b) why do Bodybuilder use Protein pre and during Training, when it´s not usefull ?

i hope rob is ok, looks like he called out of work

You mentioned a paper that studied positive outcomes from heat or saunas. Link to the paper?

The roval road gps mount also works for the integrated mountain bar

So many good tips, 'gonna have to re-watch and take some notes, thanks !

Is Chad still on the podcast?

Love when Alex is on the channel!

48:06 You can’t call yourself detail oriented and also use Muc Off lube 😂

Thanks!

Similar shock and fork setup. This is on the Epic Evo 7, with RockShox Sid SL and the 110 front fork. The middle setting is the money spot, with the open only coming into play on descents.

Jonathan ‘marginal gains’ Lee is using muc-off. Never thought I would ever hear those words from him…

Jonathan using Muc off lube kills me. You focus so much on gains only to use such a terrible lube.

Maybe it was just my riding conditions but I find the Grid casings way less stiff than a standard Exo casing from Maxxis.

Off to the Sierra Nevada pre Badlands. It’s no to expensive this time of year

Great discussion! I am training for my 5th "Breck Epic" 6-day mtb stage race out in Breckenridge Colorado. Each day for me at Breck is typically 5-6 hours. Lots of long tempo wo's and two back-back rides in the 4-5 range per week plus strength training have prepared me pretty well in the past. I will do one or two bigger weeks prior to where I up my TSS to about 70 % of race week . Oh yeah, and most of Breck Epic is over 11,000 feet. It's really tough to train for that in Michigan. 😂 A lot comes down to the mental toughness aspect and not thinking about the whole race, 220 miles, 32k feet of climbing, etc, and just focusing on the present moment.

just FYI, 3.785 liter = 1 gallon. So 2.8 is not close :)

Hmm, this study comes up constantly. But the problem is no-one in the study was keto adapted. 3 weeks doesn't come close. takes a few months, then test the 2 groups. totally inaccurate considerations here.

Legs seem to respond well with a lot of volume.

people leave a lot of space between eachother :O Here in Europe we're at shoulders touch. This looks so relaxed :D I also want to question why you are so far back, if people would start a breakaway at the front you won't be able to react if it's like the stronger guys trying it and that might be the race winning group. I always try to stay in the first 10-20 people. I personally don't see the benefit from being further back than 10-20 ish as drag will not be exponentially beneficial further back and at the front the momentum of braking accelerating is less (this course hasn't sharp corners so less valid here)

Sodium increases vaso dialation, not constriction. Yes your plasma volume goes up but your blood vessels also open up in diameter regulating the pressure.

What James DiNicolantonio suggests is 3-4 scoops of redmonds relyte in 32oz of iced water. It is salty but i have used it with great success generally an hour before my races. The idea is to replicate a saline bag

I have no problems with my home made sports drink which uses table sugar. 100g in a 1L bottle mixes fine.

how many years does it take most ppl to plateau? iv been riding more serious for 2-3 years and my times, power, position, and overall fitness keeps improving with significance. i know 2 or even 3 years may not be a lot of time, but how long will it take before i start to see my genetic limitations? i feel like my training is me studying for a test and i want to see where my bodies 100 percent is.

The study needed to be way longer to see the real results. People treat food like politics. It is truly ridiculous

Love Kyle’s knowledge, but wish it was a bit more conversational in nature.

Wow, a trip down memory lane! Great content. In the mid 1990’s (30yrs sgo😮) I used glycerin & ThermaTabs to hyperhydrate during Hot Deep South Summers. I want to think I learned it from Pro’s that were doing this back in the 80’s. Also used bicarbonate a bit. We recovered with steak. If only I knew about the major benefits of nutritional ketosis that many are finding success with now,,, but it’s never too late! Dump the carbs & you will recover fast & little to no soreness.

A fine 100k by TrainerRoad. Still the best.

Great content. For me as a beginner, its good to hear valid words from professionals. Biggest takeaway was Kyle saying about improving sodium levels: "When everything else is in place..." which means for me to bring my nutrition, sleep and lifestyle in general in to place, and then add a lickstone for cows at my stem😛 Seriously, I can take a huge advantage from all your podcasts! Thanks!