The Time-Crunched Cyclist Podcast by CTS

Unlock the secrets of sports nutrition as we explore the often-confused sugars—glucose and dextrose—with insights from nutrition expert Kristen Arnold, MS, RDN, CSSD. Then we'll delve deeper into the world of maltodextrin and learn how mixing carbohydrate sources can drastically enhance your athletic performance. As a bonus, we'll provide Kristen's recipe for a homemade sports drink that's easy to make, features inexpensive ingredients, and is easily customizable.
IN THIS EPISODE

• Are Glucose vs. dextrose the same thing?
• Maltodextrin as a carbohydrate source for sports drinks
• Glucose + Fructose for increased rate of absorption
• Kristen Arnold's simple, inexpensive, and effective sports drink recipe
• Brand name sports drink examples
• Making your own high carbohydrate sports drink

RESOURCES
- Episode 192: Do Regular Cyclists Benefit From Super High Carbohydrate Intakes? https://youtu.be/WyrGWlEMBEM
- Slow vs Fast Carbs:
- Ratios of sugar combinations in sport drinks
- Never Second 2:1 ratio from Asker Jeukendrup
- SuperHigh Carb
- Beta Fuel
- Glucose vs Fructose vs Sucrose
- Kristen Arnold's website
SPORTS DRINK RECIPE
(makes two, 16-oz bottles)
- 32oz Water
- 1⁄4 tsp table salt
- 4 tbsp Maple Syrup
- Flavor of choice (1 oz fruit juice, a squeeze of lime juice, a few drops of peppermint oil... experiment with your favorite flavors!)
Nutrition Facts: (per 16oz)
Calories: ~104kcal
Carbs: 27g
Fat: 0g
Protein: 0g
Sodium: 308mg
ASK A QUESTION FOR A FUTURE PODCAST

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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Key topics in this episode:

• Quick review of sports drink ingredients
• Use cases for high carb drink mixes
• Temperature-related considerations for high carb drink mixes
• Kristin's home-made drink mix recipe
• Recommended brand examples of sport drinks
• Why there are increased electrolytes in moderate carbohydrate drinks
• How to transition sports drinks during long training sessions and events
• When to use zero-calorie electrolyte-only sports drinks

Guest
Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.

Links
Kristin's Website: Arnoldrdn.com
Kristin's Instagram
References from the episode

• GI Issues: https://www.mysportscience.com/blog/categories/gi-problems
• Fueling Recommendations During Various Exercise Durations: https://www.mysportscience.com/post/2015/05/27/recommendations-for-carb-intake-during-exercise
• Carbohydrate Composition of Sport Drinks: https://pubmed.ncbi.nlm.nih.gov/24715561/

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

About this episode:

In this week’s episode, Adam Pulford interviews world-renowned Professor of Sport Science, Dr. Stephen Seiler. During their discussion, they touch on polarized training and do a deep dive into the intricacies of developing athletic durability.

Episode Highlights:

• How to take a long-term approach to goal setting and development
• Quantifying and qualifying endurance training
• The process of building durability
• Why training stress, load, and strain can't be lumped into one category

Guest Bio - Dr. Stephen Seiler:

After growing up in the US and earning his doctoral degree from the University of Texas at Austin, Stephen Seiler, PhD FACSM, has lived and worked in Norway for over 20 years as a university teacher, researcher, and leader. He is past Vice-Rector for Research and Innovation and past Dean of the Faculty of Health and Sport Sciences at the University of Agder in Kristiansand, Norway. Currently, Dr. Seiler is Professor in Sport Science at the same institution. While anchored in an academic environment, Seiler has over the years served as research consultant and scientific advisor for a research foundation, sports teams, a regional hospital and the Norwegian Olympic Federation. From 2014 to 2019, professor Seiler served on the Executive Board of the European College of Sport Science, where he founded the Elite Sport Performance Special Interest Group in 2014.

Over the last 15 years, Seiler has become internationally known for his research publications and lectures related to the organization of endurance training and intensity distribution. This work has included both descriptive and experimental approaches, investigating cyclists, rowers, XC skiers, orienteers, and distance runners. His work has influenced and catalyzed international research around training intensity distribution and the “polarized training model”. Seiler has published ~100 peer-reviewed publications and written over 100 popular science articles related to exercise physiology and the training process.

Read More About Dr. Stephen Seiler:

Website: https://science-cycling.org/stephen-seiler/

ResearchGate: https://science-cycling.org/stephen-seiler/

Facebook: https://www.facebook.com/stephen.seiler

Twitter: https://twitter.com/StephenSeiler

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:
In this week’s episode, Adam interviews professional off-road cyclist, Payson McElveen, talking with him about his training, how he's dealing with the Coronavirus health crisis as a professional athlete, and what he has in store for the future.

Guest Bio – Payson McElveen:
Payson began his racing career in 2007 and developed his passion for the sport in the Texas State Championship Series. At 17 he traveled with USA Cycling to Germany where he raced and trained as a member of the USA Cycling National Team for the first time. In 2011 he graduated from the Austin Waldorf High School and moved to Durango, CO to further his education and pursue a dream of being a professional cyclist. In 2012 Payson signed with the Rocky Mountain Chocolate Factory/Sweet Elite mountain bike team, and for the next two years matured as a racer under the guidance of Chad Cheeney, Ned Overend, and others.

With his career taking off, Payson opted in 2017 to build a program around his specific needs. As a recent college graduate, long time partner Orange Seal stepped up as title sponsor and helped Payson officially launch his elite professional career. Building on the momentum of 2016, he had a banner year, headlined by winning a first elite national championship. In 2018, the timing was right for Orange Seal and Payson to launch an all-new pro team spawned from Payson's privateer program the previous year. The Orange Seal Off-road Team was born, and has taken the North American race circuit by storm, already notching double national titles in the marathon discipline--Payson defended his title from 2017.

Now settling into what he hopes will be a long career, Payson is more excited than ever for the trail ahead. What began as childhood dreams of fame and glory has developed into a love for the lifestyle, process, and desire to help others achieve two-wheeled happiness along the way. With new personal sponsor Red Bull, Payson is excited to take this passion and share it beyond the racing world, tackling new projects both in racecourses and off.

Read More About Payson McElveen:

https://www.paysonmcelveen.com/
https://www.instagram.com/paysonmcelveen/
https://www.facebook.com/payson.mcelveen/
https://www.youtube.com/user/PaysonMcElveen
https://twitter.com/PaysonMcElveen

Episode Highlights:

• Building a big aerobic engine
• Becoming addicted to the training process
• Training during the Coronavirus health crisis
• Getting back to the basics

Topics Covered In This Episode:

• Absolute strength vs. Resilient strength
• The principles of Foundation Training
• The differences between Foundation Training and Yoga for performance
• Foam rolling (does it work and should you do it?)
• The role of movement in hydrating tissues
• Getting stronger and faster without increasing muscle size
• Increasing 'rate of force production'
• Breath work for spinal stabilization and expansion of rib cage
• Belly breathing vs. decompression breathing

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Guest Bio
Erin Carson is co-owner and operator of RallySport, a Boulder, Colorado training facility and health club. As the head coach for ECFIT she provides strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. Her clients include world champions and Olympians as well as everyday athletes seeking excellence.

Erin has also found success as a triathlete, highlighted by her 6th place age group finish at the 2016 70.3 World Championships in Maloolooba, Australia, as well as multiple podium finishes over the last 5 years. Erin is a life-long athlete who attended The University of Colorado on a basketball scholarship where she was one of the top NCAA D1 basketball players.

Erin’s Credentials:

• B.S. Kinesiology, University of Colorado
• M.S. Administration, University of Nebraska
• Masters Studies, Tulane University
• NSCA Certified Strength and Conditioning Specialist
• EXOS Performance Coach (pending)
• Titleist Performance Coach L2
• NASM Certified Personal Trainer
• NASM Performance Enhancement Specialist
• NASM Corrective Exercise Specialist
• PTA Global Certified Personal Trainer
• PTA Global Advanced Personal Trainer
• Foundations Instructor L2

30 Days Free of ECFit On Demand

Use Code: TRAINRIGHT

https://ondemand.ecfitstrength.com/
Email Erin at [email protected] for 30 days access to Premium

Read More About Erin Carson:

Website: https://ecfitstrength.com/

Instagram: https://www.instagram.com/ecfit_strength/

Facebook: https://www.facebook.com/ecfitstrength/

Twitter: https://twitter.com/ecfitstrength

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete