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Late Night Workouts: Scientific Deep Dive w/Dr. Kyle Pfaffenbach - Ask a Cycling Coach Podcast 458
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- čas přidán 12. 08. 2024
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// TOPICS COVERED
(00:00) Welcome!
(00:05) Meet Dr. Kyle Pfaffenbach
(01:09) Addressing Late-Night Training Challenges
(02:53) Aligning Training with Body Clock
(5:31) Melatonin supplementation’s effect on our bodies
(27:14) Effects of carbs and protein on sleep and training
(43:41) Recovery drink misconceptions
(44:29) Macros and calories: How to
(57:00) Do carbs cause obesity and cancer?
(1:15:55) Are high fructose drinks bad for you?
// RESOURCES MENTIONED
- Kyle’s Instagram: / kylepfaffenbach
- Eastern Oregon University: www.eou.edu/
- Brooks Beasts: / brooksbeaststc
- Lumos Tech: lumos.tech/
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One of the best episodes of recent times, please have him back! Best external guest since Hannah!
This has been one of the most helpful episodes I have ever watched
Love to hear this!!
Same here. This is extremely helpful. Also, this might be the only episode where I've been so hooked that I watched the entire thing from beginning to end. Great work!@@TrainerRoad
Absolutely. Listened to a watched hundreds of TR podcasts, and this is top 5. Easy to understand and implement.
Totally agree. This is so much closer to my actual life, and the details are so helpful.
Engaging discussion, when is Part 2 and 3?
😊
MY QUESTION WAS ANSWERED. Is it weird that I got butterflies listening to a podcast?🤣 The recovery drink information was super helpful as well as the queues I can give by eating before my workout. Huge fan of the product/podcast. Thanks for answering my question so thoroughly!
Love it!!
Phenomenal podcast, please have Dr. Pfaffenbach back on sometime soon.
Fantastic episode. I'm definitely a 25+ hour day person. It takes me at least an hour to get going if a ride starts before 10 and always perform workouts better mid to late afternoon. I've also always gravitated towards late or nightshifts and found it easier to stay up after the last shift on any given block than have a short sleep before trying to get back in synch with the family and trigger when I needed to sleep with ceratain foods. Now it all makes sense.
That is awesome!
Yes me too! LOVE me some second shift, or third.. The only way I should be awake at 0400 is if I have been up all night.
Another night shifter here. I’ve always been very frustrated that somehow my efforts are seen as less than those at 4am by some coaches. Now my schedule shifts so it’s even harder to workout around it, but it’s always easier for me to get that work in at midnight than to try to wake up at 4 to ride.
This is such good information. Between Doctor Pfaffenbach’s knowledge and your questions, we have all benefited. Thanks
My sport drink of choice: sugar (which is 50% glucose and 50% fructose - two different types of carbs: ticked!), salt (to balance loss in the sweat; I'm heavy sweater). I take two 0.9L bottles, depending on the ride (temperature, intensity) either [1 bottle with sugar and salt + 1 bottle with tap water + salt] or [2x bottle sugar and salt]. Again, depending on the ride, in sweetened bottle between 40 and 60 grams of sugar. Plus optionally a banana or gel (20gr of sugar). I found it works great for me, no more expensive sport drinks 👍
Is plane water the kind they give you on long haul flights? I don't fly enough to have enough of these for training, is it special? I thought it would just be plain water in a little bottle?
@@pierrex3226 Sorry, corrected this; I just use tap water. But any kind of still bottled water will do
I've watched this over and over. It's definitely the best nutritional advice for any athlete to stick too, and to get away from old misinformation... 5⭐️
You found an expert to talk about nutrition. Kudos to TR. and this dude actually prioritizes protein and fat before factoring in the optional carb intake. 👍
I’m a big fan of bringing proper scientists onto the show 🤩
Here’s a proper scientist in metabolism & athletics performance czcams.com/video/vCD5Fct7ZzU/video.htmlsi=Hqe2WLh8YtuOAz16 maybe they can get him on the show.
I’m in the performance and nutrition industry and I have to say this has been the most informative episode of aacc podcast that I have ever heard. It was a pleasure to listen to Dr Pfaffenbach
This is why I started listening to TR - scientific insights on performance. Really appreciate having a technical subject which is a lot more relevant to me than how a 6wkg athlete trains or races… which is also fun to listen to don’t get me wrong. Thanks for mixing it up.
Thanks, Donovan!
This podcast is awesome every week but this was probably one of the best episodes I’ve listened to in my 2-3 years of following this podcast 🫡🫡🫡
Thank you!
What a great episode. Going to have to listen to that multiple times! Thanks
Glad you enjoyed it!
I like how informative/educational this episode is.
Wow, fantastic podcast. Have Kyle on again please!
We will!
Fantastic episode. I’m a shift worker trying to work in my workouts around a non traditional and varied schedule so this was sooo fascinating.
Very informative podcast! Lot's of concerns answered! Keep up the good work!👍
Glad you enjoyed it!
Awesome episode! Information is off the roof, especially for us who works at nightshift, and have these long rides/events in the morning!
Super interesting and super helpful - this was a great episode!! Go CSU!! 🎉
dude know’s his shit. please do this again!
Know's?
Thanks for answering my question regarding the late night protein intake - glad to know that it is such an important signal for recovery, so I'll make sure not to skip it. Kyle was an incredible guest and I didn't imagine I'd get such an in depth answer from an expert. Thanks for being awesome, guys!
Thank *you*!!!
great episode with hugely helpful insights, that also explain my ups and downs of motivation curve to hop on the bike at different times of the day depending on my work schedule and family needs.
Just finished listening start to finish. Will play this at least once more this weekend, so much great information to digest
My Fiance who has no interest in cycling watched this whole episode with me. We both found it immensely useful
I just wanted to say that when Dr. Pfaffenback started talking about this Lumos device I was listening in my truck and I pulled over immediately to look it up. I went straight home and ordered one. I have ADHD (shout out to Nate for being open about it!). I have struggled with sleep and mornings my entire life. I don't want to get my hopes too high but if this thing works for me it would be huge.
By far the best/most interesting episode to date. Thanks guys!
Best episode I've listened to in a while!
Great Episode! Very helpful
Wow this was the best podcast on nutrition I’ve ever listened to.
One of the best podcast I have ever watched. Thank you!
well done. Love the evidence based approach and the transparency
Wow! What an episode! Dr. Kyle's better than Chat GPT. Science not just for cycling, but, for life! Hope he guests Often:)
This is great. I love this guy
Wow, there was so much information in this it was mindblowing. This was a great podcast!
Glad you enjoyed it!
So engaging I ironically forgot to eat during a 90 minute threshold workout and couldn’t finish.
This is a great episode! Will re-watch when I'm doing my recovery ride.
I'm a Keegan, and love sweet stuff... pancakes, cakes , cereal , semolina pud, chocolate ,porridge with a little brown sugar, nuts and raisins etc etc.
I have occasionally suffered with hypoglycemia, which is very unpleasant and disconcerting when it happens, but doesn't last long.
I'm also no good before 10 am, training wise, and tend to stay up late. All my mates seem to be early birds and take the mick out of me for being a grumpy old woman .
But thanks to Dr Kyle, I don't feel there's something wrong with me ,or I'm a lazy old g*t🤣
This episode is gold in the modern era of reels and short format ! Someone could do merch with « signaling over replenishing »
Enjoy the bike! Raced for more than 20 years. Never had an issue. Regardless of time in the day. Jus got on to. Cheers
This guy really knows his stuff.
This dude is crazy amazing!!!
Best podcast ever.
Thank you!
Please do this again!
regarding how much protein to take in your recovery drink, Kyle stated 20-25 grams to begin signalling recovery process. What about older athletes (me) that may have anabolic resistance therefore require more protein to stimulate MtorC1 etc?
Split day training is what I have to do, so a morning workout and an evening workout is what my schedule dictates. No training plan can be ideal, for most of us.
Speaking to my soul today! I am a late bird.. :)
I've always been in awe of keegan abilities, but now there's a whole lot of disgust mixed in there after hearing the bday cake gels story lol
I'm work shift. Serious amateur mtb cyclist. I find on day shift when l train after work, especially if it's late in the evening, I can't recover enough after workout to be able to sleep well (as in hard to go to sleep, wake often and my min HR is usually about 10 beats min higher than usual). I have found a 2 min cold shower halves the time that it takes to lower my post workout resting hr and my sleep qual is doubled from not having a cold shower. Interestingly if l have been drinking, even after say 3
5% beers, my sleep complaints stated before are affected in exactly the same ways and amounts. Si, Christchurch, NZ.
Great episode! When it comes to length of evening workout, are we talking recovery nutrition in terms of longer/ very intense workouts? Does the whole signalling recovery you've discussed apply to shorter rides too, for example a sweetspot/threshold 1 hr session?
Hey TR! Great podcast as usual👍🏼 but what's wrong with the CZcams ads?! They're every 3-5 minutes! It's just impossible to watch😵 A few here and there is fine but not like that....
Noted! As of now CZcams is supposed to be placing them at consistent intervals that "won't inconvenience your audience", but we'll see if we can adjust.
If I live in Florida am I considered to be in an active state?
For 20+ years most of my races have been at 7pm. Weeknight crits, track races. Everything that's important is at 7pm so no point in training for early morning.
As a 32 yr old cat 1, dad of 2, who gets 75% of my workouts in between 8:30 and 11:00 pm I'm not sure I'm gonna want to hear this....
their has been evidence that cold tubs / cold showers help with falling asleep after high intensity training, team UAE was asked about their cold tub use in the tour de france and they said it was more for falling asleep then muscle recovery.
I used to have to train high intensity at night and would wake up soaked in sweat. Cold showers fixed it 👍🏻
I’ve read in studies that cold exposure before bed can disrupt your sleep (being unable to enter deep sleep) because it will elevate your body temperature. Haven’t done any of this, personally, so I have no opinion either way.
@HeibesHealth when you've worked out at high intensity your core temp is up and can take a few hours to drop back to normal. A cold shower shortens that time. I think it's different when you start cold exposure with a regular core temp.
I'm work shift. Serious amateur mtb cyclist. I find on day shift when l train after work, especially if it's late in the evening, I can't recover enough after workout to be able to sleep well (as in hard to go to sleep, wake often and my min HR is usually about 10 beats min higher). I have found a 2 min cold shower halves the time that it takes to lower my resting hr and my sleep qual is doubled from no cold. Interestingly if l have been drinking, even after say 3 5% beers, my sleep complaints stated before are affected in exactly the same ways and amounts.
Almost got there on the gas station fuel stop avoidance list but pulled up short. Great episode otherwise. Thanks
So close! Gotta have Kyle back on for that.
Now, it makes sense why Keegan eats a gigantic bowl of cereal after dinner.
As someone who almost exclusively trains late in the evening, I’m very scared starting this episode 👀
1:13:15 "you have to get the glass bottle Coca-Cola that's made with *real* sugar". That would be table sugar, wouldn't it?
Yep Sucrose= glucose + Fructose near 50/50…..Vs HFCS which is barely more than 50/50, both not ideal. 😮
You meant glucose to fructose. Is 1:0.8 as in many sports drinks, just as Nate mentions, ideal? That doesn't seem like a big difference. Maybe it doesn't even matter during exercise. Some fructose is ok and move on to more important issues.
More specifically, the bottled Coca Cola Kyle was referring to uses cane sugar. It's often referred to as "Mexican Coke" and is typically found in glass bottles.
@@TrainerRoad That could only be considered a “healthier” choice by someone addicted to Cokes (my wife) 😂 Structurally, they are virtually the same BUT HFCS is a new food & hasn’t been around in our food supply for that long so we are seeing it’s use mainly because it is cheaper than cane sugar but is there a new health cost? That will take time but we already know the downside of fructose. That’s why I titrate glucose during exercise.
@@Al.2 yes, just caught that too 👌
Where's Ivy gone?
Wait, late night is >= 7 PM?? Let's talk about having to wake up at 7:00 AM to attend group rides.
7:00am wake up? How about 5:00 am roll out to hit miles before family wakes up and go to bed after 11 pm 😅
some of the stuff he is talking about has been *debunked by other scientific research - aka watch Alan Aragon and Layne Norton