Why FTP is King, New Bicarb Study, Apple Cider Vinegar, and More - Ask a Cycling Coach Podcast 473
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- čas přidán 13. 07. 2024
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// TOPICS COVERED
(0:00) Welcome!
(2:00) What Alex has learned from up & down results
(9:38) The risks of focusing on weight and losing weight for cyclists
(22:59) Will Matt Beers' huge FTP make him unbeatable in the Lifetime Grand Prix? (why FTP is king)
(48:56) New Maurten bicarbonate study - does this change everything?
(1:07:52) A shocking study about apple cider vinegar
// RESOURCES MENTIONED
- trainerroad.cc/Gough2024 - The Effects of a Carbohydrate Hydrogel System for the Delivery of Bicarbonate Mini-Tablets on Acid-Base Buffering and Gastrointestinal Symptoms in Resting Well-trained Male Cyclists, Gough, et al., 2024
- trainerroad.cc/4dAaD6Q - Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study. Abou-Khalil, et al., 2024
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Always enjoy listening to Alex. He’s very thoughtful in what he says and I hope all his bad luck is in the past & he’s able to show his full potential.
The good thing with a healthy food intervention as opposed to a drug is that you can take it and have no negative side effects. It doesn’t cost much and only has healthy side effects. Food doesn’t need the same standard of evidence as drugs
Great as always and a lot of good practical tips
You guys ROCK !!! Thank you for this lactic acid info. So helpful !!
Tried apple cider vinegar for a year. Nothing.
I don't understand how Na-bicarb can help lower the lactate levels? So you ingest solid bicarb with water/juice which then becomes basic solution that enters your stomach full of HCl acid which neutralizes Na-bicarb solution immediately->the reaction forms salt (NaCl), CO2 and water. There is nothing left of the base, you basically just ingest a lot of sodium and that's it. Am I missing something here? Also, as far as I know, human blood has tightly controled pH, which never goes above or below neutral, so blood is never acidic in the first place and bicarb, even if it can enter blood via ingestion can't really reduce the acidity of anything? I'm really confused.
It's not a gain that will work for the average athlete - these are marginal gains for elite athletes. I think you underestimate how much of your entire body's pH is determined by the relative pH of your GI tract. If you neutralize that - you are effectively neutralizing the most acidic part of your entire system. Yes, it's transient and temporary, but it is effective if you can tolerate it. Your right in that it doesn't stop you from producing lactate or natural acids but it is a way to slow down the overall level in your entire body for a short enough time to get through a very difficult effort just slightly easier.
Your body will create new acid, which will create a slight metabolic metabolic alkalosis as the H+ is pumped into the stomach and the OH- into the bloodstream
@@arhu74 Ah, okay, this makes sense. Thank you.
Giro right into a TR podcast. What a great day!
Good way to come down after that one 😵💫
Ooo! Perfect release time! Right after the giro 😊
Enjoy!
"When citric acid and sodium bicarbonate are combined, a chemical reaction occurs, resulting in the formation of carbon dioxide gas, water, and a salt called sodium citrate. This reaction is commonly known as an acid-base reaction or neutralization reaction." - taken from a random site after my high-school chemistry alarm kicked in.
Nate nailed it.
In my interpretation, it's the sodium that helps.
Personal experience shows citrate will not do much as long as your adrenals and kidneys work as expected.
It's worth trying to put salt into orange juice. This way you avoid burping.
BTW: had you been mixing baking soda with the proper amount of orange juice, you obtain the same result after all the soda is neutralized.
I'm good with commitment. So when I thought of cutting some pounds its almost easy. the problem is I ended up cutting more that I wanted to and happened fast. first week or 2 I felt amazing on the bike then turned ugly when I got obsessed of cutting more and continue few more months. slowly losing my power and really the worst part is my mood. I'm married with kids and it's bad and really hated myself. really sorry for them. they don't deserve any of my bs. I turned it around and thank god I'm still married. as far as fitness, I depleted myself pretty good and it took 2+ years to recover from it. Thanks TR for always reminding us that don't deprive yourself from eating. subconscious is a challenge sometimes
I refuse to drop below 70kg. That's my limit. I'm 5'7" I am a multidiscipline rider and I play ice hockey, and ride bikes.
My experience lines up with sodium bicarbonate lowering rpe. I use regular pills, one 3 hours ahead, one two hours ahead one an hour ahead ideally, sometimes shorter but always done an hour before. I used to use them for 4 and 5 milers, but now just 5k (running). I can’t speak to performance import menus but I felt better after the finish line using vs not using. There was less muscle burn when the race gets tough in the third mile. I would never use it for long stuff because it’s supposed to be for 4-8 min efforts, I’m already double that with a 5k.
Ps watched Alexy’s BWR recap - he was holding 465w just to stay on Matt’s wheel on a climb 🤯
Idk if it does much, but I love how apple cider vinegar tastes. Can even help heartburn in some cases, but nothing we decide to try should override us listening to our bodies and how each change is affecting us individually.
You should do an hour long podcast on Glycation.
How are any of these chapters related to the thumbnail and video title about FTP?
(2:00) What Alex has learned from up & down results
(9:38) The risks of focusing on weight and losing weight for cyclists
(22:59) Is Matt Beers unbeatable in the Lifetime Grand Prix?
(48:56) New Maurten bicarbonate study - does this change everything?
(1:07:52) A shocking study about apple cider vinegar
I believe this was discussed on the second chapter (starting at 9:38).
Edited the chapter heading: (22:59) Will Matt Beers' huge FTP make him unbeatable in the Lifetime Grand Prix? (why FTP is king)
Alex needs to fire his nutritionist! 2600 calories!
I' definitely not recommend shots if apple cider vinegar, that would be bad for your teeth and harsh for your system. Diluted in water is the way to go. I just take for health benefits in the morning, with lots of water, no big deal. I don't notice any improvements, however I'm naturally very lean and eat a complete healthy diet, so any benefits would be hard to notice in the first place.
Hello, I weigh 57kg, I'm 180cm tall, my FTP is 200 watts, and I'm a teenager. I feel very weak on flat terrain. Would gaining weight help improve my performance? Assuming I increased to 70kg with a normal level of fat, what would be an approximation of a new FTP?
Just train your ftp AND eat healthy/clean carbs. A healthy muscular weight will follow...
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alexy was close and he doesnt even take it serious, whereas keegan "leaves no stone unturned"
Nate's stache rules
🐛
@@TrainerRoad I am sorry. TR is great but Nate that mustache looks terrible, it looks fake
That's a fireman's mustache
80s porn is more like it. Turrible
You know the FDA is corrupt 😅
Alex this to shall pass
Where is Chad?
he got fired for being old.
Chad is busy stealing all those red pill beta guys' girlfriends.
In Africa.
Bro…
AI took his job. "They're takin our jobs"!
Alex needs to look into micro clotting, his symptoms seem to align with this new sporting health phenomenon which started after 2020.
Its a direct result of long covid..... I struggle with it as well.
I had a massive heart attack last year at 33. Received a stent in my LAD to resolve a 99% block. All my others arteries look great. Cholesterol is low (100 total) 41 ldl. Normal Lpa, apob.
tyson isnt as good as those videos show