Velo Performance Cycling Podcast

In the first of 4 podcasts about training effectively for master cyclists to get and stay fast on their bike, improve health, and increase longevity and quality of life I talk to Chris from Bar Bells and Bikes.
Chris is a keen cyclist and strength and conditioning expert. We talk about why master cyclists should focus on lifting, how to progress from body weight to lifting heavy why you should and why yoga and pilates are not enough to make you strong.

In this episode, I go solo and talk about my ethos of coaching, the most important aspects of training all masters cyclists should focus on, discuss nutrition and why its important that masters cyclists need to eat differently than the mainstream media suggest and have a rant about some of the dumbest things I've seen on the internet recently
Body composition changes associated with fasted versus non-fasted aerobic exercise
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/
Under an hour training s not affected either way by fasted or a fed state. However, over an hour there are performance advantages of feeding pre-training.
https://pubmed.ncbi.nlm.nih.gov/29315892/

The current RDA for protein is 0.8g per kg per day. This is aimed at the general sedentary population and doesn’t take into consideration athletes or older populations exercising to the level we do.

My suggestion is that we should aim for total protein between 1.8g per kg of body weight and as much as 2g per kg of body weight for older athletes. And, as much as 2.2g per kg of body weight for cyclists over 55.

Practical recommendations.

3 meals a day between 0.4 and 0.5g per kg of body weight with a recovery shake post training that’s 0.3g per kg of body weight.

Plus a protein meal/bolus before bed of 0.5 - 0.6g per kg.

Further Reading:

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
https://examine.com/nutrition/how-much-protein-can-you-eat-in-one-sitting/

Strength Training

https://pubmed.ncbi.nlm.nih.gov/21638070/
https://europepmc.org/article/med/1886483

Training and master athletes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2375571/

DNA Nutrition
https://www.scientificamerican.com/article/personalized-nutrition-the-latest-on-dna-based-diets/

Blood Type Diet
https://www.sciencedaily.com/releases/2014/01/140115172246.htm
https://pubmed.ncbi.nlm.nih.gov/23697707/

Training in a fasted state

https://www.ncbi.nlm.nih.gov/m/pubmed/21051570/?i=6&from=/29315892/related
https://www.ncbi.nlm.nih.gov/m/pubmed/29315892/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407976/

Dietary protein
https://www.mysportscience.com/post/2017/10/18/dietary-protein-requirements-for-older-athletes

Weight and metabolism as you get older

https://www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
https://www.science.org/doi/10.1126/science.abe5017

In this podcast, I chat with Richie Sheerin about his cancer diagnosis his battle through groundbreaking stem cell therapy getting back on the bike and setting his sights to compete and win at the transplant games in Australia 2023.
This is a jaw-dropping interview about one person's determination to not let cancer beat him and why the bike means so much to him.
I hope you enjoy it and I hope it inspires you to keep on keeping on.
All my best, Simon

In this month's podcast, I speak to Chris Gibson (BSC CSCS EXOS) to talk about why strength training is critical for performance and ageing well.
We cover what you should be doing in the gym, what are the best reps, sets and what forms of strength training are pointless and why.
If you find this podcast helpful please leave a review and share it with your friends.
Thank you. Simon
PS: Right at the end Chris lets us into a very funny story about a concept 2 rower and climbing mountains with it on his back.

Hey there, welcome to the Velo Performance cycling podcast aimed at master cyclists. As an experienced cycling coach in my 50s, I understand the unique challenges faced by master cyclists. Certainly from my own experience, I'm pushing back on age, I lift heavy, regularly include hard efforts on the bike and eat well.

EPISODE 1:
In this first podcast (also on my Youtube channel) I give insights into my coaching practice, what I get the master cyclists I coach to focus on in training and nutrition to keep them strong, fast on their bikes and healthier plus I talk about where I want to go with each episode.

One of my biggest ambitions with this podcast is to empower cyclists and people in their 40s, 50s and 60s to challenge the conventional wisdom that age limits our potential. My interviews with nutritionists, fitness professionals, and seasoned master cyclists who are still killing. Together we will uncover what is possible for all of us when we unlock the evidence, educate and inspire you to continue riding your bikes hard and fast, increase your health span, and live fuller, longer, and more active lives as you age.

So, if you're NOT interested in defying the odds and living your best life, this isn't for you. If however, you are interested in stepping up to push your boundaries then Join me on this journey to challenge the status quo and learn how to stay fit, healthy, fast on your bike and strong well into your 40s, 50s and 60s.
Let's get into it!
Link to extra reading:

Master athletes are exceeding limits

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5149541/

Dietary fat restriction results in more body fat loss

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/

Combining explosive and resistance training

https://pubmed.ncbi.nlm.nih.gov/16287351/

Age associated loss of vo2

https://pubmed.ncbi.nlm.nih.gov/24149481/

Effects of concurrent training

https://www.frontiersin.org/articles/10.3389/fphys.2018.01057/full

Optimising strength training

https://pubmed.ncbi.nlm.nih.gov/23914932/

Protein and Leucine

https://pubmed.ncbi.nlm.nih.gov/26402439/

https://journals.physiology.org/doi/full/10.1152/ajpendo.00488.2005

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183816/

Protein and renal function (No detrimental effect to people who don’t have an existing kidney disease)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/

Creatine

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6518405/

https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w?fbclid=IwAR3SFhWwq47K9rqJndT15ikCYanBp9jJTPVRw5mpE9Ojn9MRCF67SgdrxvU
https://sigmanutrition.com/creatine-sarcopenia/

Omega 3 and cell health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/