Science of Getting Faster Podcast - Presented by TrainerRoad

Does the form in which we consume carbohydrates impact our ability to utilize it during exercise?

The performance-enhancing effects of carbohydrates are becoming increasingly evident. For this reason, researchers and athletes continue to explore how we can maximize the benefits of consuming carbohydrates on the bike. In this episode of the Science of Getting Faster Podcast, we speak with Dr. Mark Hearris to discuss whether the form in which we consume carbohydrates impacts our ability to utilize them during exercise.

RESOURCES COVERED IN THIS EPISODE: https://trainerroad.cc/3UDm7wn

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!
(0:58) What determines the substrates we use during exercise?
(3:09) How much carbohydrate can we store within the body?
(4:14) How much carbohydrate can our skeletal muscles physiologically use?
(10:17) Limiting factors of carbohydrate oxidation
(12:32) What is tolerance, absorption, and oxidation?
(15:11) What does the research say about the optimal carbohydrate sources, ratios and volumes for use during exercise?
(25:22) The research question
(27:02) Study details
(39:25) How does temperature impact substrate utilization?
(42:06) How does hydration status impact our ability to oxidize carbohydrates during exercise?
(43:31) How do the intervals at which we consume carbohydrates impact our ability to oxidize carbohydrates?
(45:29) The outcomes measured during this study
(46:56) The results! 🎉
(48:37) Who is most likely to suffer from GI symptoms when supplementing with carbohydrates on the bike?
(52:37) Are bigger riders at a disadvantage?
(56:00) What are Dr. Hearris’s recommendations for carbohydrate supplementation during endurance exercise?

• Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn
• Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
• Introducing Adaptive Training: https://bit.ly/3qb8KDn
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SCIENCE OF GETTING FASTER PODCAST
The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn.
• Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF
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Almost half of elite female athletes are hormonal contraceptive users. But do we know the impact they have on performance? Dr. McNulty joins us to shed light on this enigmatic topic in exercise physiology. In this episode of the Science of Getting Faster Podcast, Dr. McNulty outlines our contraceptive options, what these contraceptives are made up of, and how they impact our natural hormonal environment. Ultimately, this episode helps women and their coaches make informed decisions as it relates to their physiology and performance.

FOLLOW DR. MCNULTY:
Instagram: @periodoftheperiod
Twitter: @kellymcnulty

RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3Gortad

TOPICS COVERED IN THIS EPISODE:
(0:50) Different types of contraceptives available to women
(9:28) Most commonly used hormonal contraceptive and prevalence in the athletic population
(10:43) Why do the athletic population
(14:00) How the oral contraceptive pills impact a women’s natural hormonal environment?
(19:30) Is the withdrawal bleed that is experienced on the oral contraceptive pill equivalent to natural menstrual bleeding? Why is this important to keep in mind in the athletic population?
(20:30) Are there risks to chronic down regulation of a women’s own endogenous hormones, via the oral contraceptive pill?
(21:32) How do our different sex hormones impact exercise physiology?
(24:58) Is our exercise performance impacted by the phase of the menstrual cycle?
(31:08) What comparisons were made to determine the impact of Oral Contraceptives on performance?
(37:05) The results!
(40:40) What does Dr. McNulty recommend for finding a hormonal birth control that works well for you?
(46:40) Does the oral contraceptive pill impact strength and endurance performance differently?
(47:30) What research is missing on female athletes?
• Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn
• Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
• Introducing Adaptive Training: https://bit.ly/3qb8KDn
• Build Your Custom Plan: https://bit.ly/3rbc0jM
• Train Together with Group Workouts: https://bit.ly/3r8PRlQ
• Get Started: https://bit.ly/302vUkW
SCIENCE OF GETTING FASTER PODCAST
The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn.
• Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF
FOLLOW TRAINERROAD

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The buffering capacity of Sodium Bicarbonate and Sodium Citrate has been well-studied for their potential to decrease the acidity of our blood during exercise, and ultimately attenuate fatigue.

In a larger effort to reevaluate the hyperhydration strategies in the lead-up to the Tokyo Olympics, Dr. Siegler and colleagues aimed to uncover if buffering agents such as Sodium Bicarbonate and Sodium Citrate have the potential to enhance performance in ways that had not been previously studied.

In this episode of the Science of Getting Faster Podcast, Dr. Siegler, a leader on the subject of buffering agents, joins us to discuss buffering agents and his study The Hyperhydration Potential of Sodium Bicarbonate and Sodium Citrate.

TOPICS COVERED IN THIS EPISODE:

(0:45) What is a buffer?
(3:05) How does our blood become more acidic during exercise?
(4:03) Can we train our buffering capacity?
(6:22) How do our bodies naturally buffer our blood?
(9:47) Can our nutrition impact the acidity of our blood and thus our buffering capacity?
(11:35) Currently, why do athletes supplement with buffering agents?
(14:30) At what intensity of exercise do buffering agents have the greatest impact?
(15:31)The side effects of buffering agents and how you can mitigate those side effects
(16:50) Why you might experience side effects and what those side effects are?
(18:50) Buffering agents for endurance events
(19:32) How long do buffering agents stay in your blood?
(21:10) How your supplementation regimen and method of delivery can impact GI symptoms
(25:21) Differences between Sodium Citrate and Sodium Bicarbonate
(26:25) Why this study is novel
(31:40) What is hyperhydration and why is it beneficial to endurance performance?
(34:08) Study protocol
(40:51) Supplementation and fluid regiment for both hyperhydration and buffering protocols

• Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn
• Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Introducing Adaptive Training: https://bit.ly/3qb8KDn
• Build Your Custom Plan: https://bit.ly/3rbc0jM
• Train Together with Group Workouts: https://bit.ly/3r8PRlQ
• Get Started: https://bit.ly/302vUkW
SCIENCE OF GETTING FASTER PODCAST
The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.

Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn.

• Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF
FOLLOW TRAINERROAD

• Facebook: https://www.facebook.com/TrainerRd
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

Nitrate-rich beetroot supplementation has piqued scientists’ and athletes’ interest over recent years, due to its theoretical potential to enhance endurance performance.

However, confusion exists around who is most likely to experience benefits from nitrate-rich beetroot juice, and in what contexts these benefits may occur. Is our response impacted by training status, the type of event we compete in, genetics, or environmental factors?

In a research paper published in 2020, Dr. Stephen Bailey and colleagues set out to answer these questions. Dr. Bailey joins us on this episode of the Science of Getting faster Podcast to discuss the study’s insights and consider how nitrate-rich beetroot supplementation might help make you a faster cyclist.

• Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3SRWlmI
• Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF
---------------------------------------
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
• Introducing Adaptive Training: https://bit.ly/3qb8KDn
• Build Your Custom Plan: https://bit.ly/3rbc0jM
• Train Together with Group Workouts: https://bit.ly/3r8PRlQ
• Get Started: https://bit.ly/302vUkW
---------------------------------------
SCIENCE OF GETTING FASTER PODCAST

The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn.
• Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF

Carbohydrates are your body’s primary fuel during endurance exercise, and most experts recommend taking in around 90g carbs per hour for optimal performance on the bike. But are these recommendations outdated? Is it possible to ingest and utilize more than 90g per hour, and if it is, would taking in more carbs improve your performance?

A new study by Dr. Tim Podlogar and colleagues explores these very questions. In this episode of the Science of Getting Faster Podcast, we get all the details from Dr. Podlogar, and we consider the implications of this research for cyclists and endurance athletes.

Interviewing Dr. Podlogar is our new host Sarah Laverty. Hailing from Edinburgh, Scotland, Sarah is a TrainerRoad employee and long-time endurance athlete herself, with a degree in Sport and Exercise Science and Psychology from Western Colorado University.

• Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3wqdhrK
• Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF
---------------------------------------
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Introducing Adaptive Training: https://bit.ly/3qb8KDn
• Build Your Custom Plan: https://bit.ly/3rbc0jM
• Train Together with Group Workouts: https://bit.ly/3r8PRlQ
• Get Started: https://bit.ly/302vUkW
---------------------------------------
SCIENCE OF GETTING FASTER PODCAST

The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what questions they were hoping to answer, how they structured the study, what they observed, and what they are still hoping to learn.
• Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF

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FOLLOW TRAINERROAD

• Facebook: https://www.facebook.com/TrainerRd
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad