Effective winter training for masters cyclists

12/12/23 • 40 min

I speak to Pete and Sue the other coaches at Velo Performance in this episode. We clarify the misconception between insulin and carbohydrates and talk about what older cyclists should be focusing on with their bike training at this time of year and why they should be lifting heavy for strength, power and overall health.

Previous Episode

Motivation is a lie and what to do about it - with Jens Heitland

In this podcast, Jens and I talk about the LIE of motivation and how discipline and the act of DOING are the motivation you are looking for, more importantly, we talk about ways everyone can change their habits and thoughts to get even more from themselves.
Jens is an innovator in leadership who has worked with global companies like Ikea to help managers become great leaders and connect with their staff on a deeper more meaningful level that builds a stronger team ethic and a happier more productive workforce.
https://www.jensheitland.com/

Next Episode

Blood Glucose Monitors, Carbohydrate and Insulin (Debunking Myths)

In this podcast, I talk to Renee McGregor about carbohydrates, and sugar and why they DON'T make you instantly gain body fat. We get deep into the subject of Blood Glucose Monitors, why they are useful and why companies that produce them are misleading and potentially harming our understanding of health and nutrition.
Key Takeaways From The Podcast:
Carbohydrates are an important energy source, especially for the brain. They don't instantly lead to weight gain.
Insulin helps absorb nutrients and facilitates recovery after exercise. Fear of insulin is misguided.
Blood sugar naturally fluctuates throughout the day. Trying to keep it in a very narrow range is unrealistic.
Continuous glucose monitoring is unnecessary for most people and can promote dysfunctional eating habits.
CGM companies are giving false and potentially harmful nutrition advice based on poor science.
The Importance of Carbohydrates:
Carbs provide glucose, which is the preferred fuel for the brain and central nervous system. Complex carbs break down slowly while simple carbs digest quickly.
Overeating simple carbs like sugar can lead to excess calories. But complex carbs like potatoes are important for energy and fiber.
Carbs don't instantly turn into fat. Overall balance matters over weeks/months, not day-to-day.
Insulin and Blood Sugar
Insulin helps absorb nutrients, not just glucose. It facilitates recovery after exercise by increasing uptake.
Blood sugar fluctuates naturally throughout the day based on many factors.
Trying to overly control blood sugar can be counterproductive and disrupt hormones.
Problems with Continuous Glucose Monitoring CGM's:
CGM is unnecessary for most people and promotes dysfunctional eating habits.
CGM's apps and companies that promote them can provide false nutrition advice based on poor science.
CGM's can lead to obsessive food restriction, especially for women affecting menstruation.