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iTunes: https://trainerroad.cc/apple2

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// TOPICS COVERED

00:00:00 Welcome!

00:00:56 Norwegian Coaching Study, Tønnessen, et al.

00:04:21 Norwegian Athletes' Dominance and Misconceptions

00:08:39 Key Findings from the Norwegian Study

00:11:33 Consistent Training Principles from Norway’s Best Coaches

00:23:31 Progressive Intensity and Heart Rate Considerations

00:30:09 Combining Intensity Zones and Altitude Training

00:36:08 Training Zone Definitions

00:36:49 Loading Factor Organization Explained

00:37:02 Training Intensity Distribution Insights

00:38:41 Norwegian Training Methods and Misconceptions

00:40:02 Modified Session Goal Approach

00:41:53 The Importance of Consistency in Training

01:02:08 Carbohydrate x Body Size Study - Ijaz, et al.

01:04:02 Study Design

01:05:17 Results

01:08:28 Did larger athletes burn more carbs at matched power?

01:10:18 A magic carb/body weight ratio?!

01:14:54 Is this the most revolutionary study for cyclists in years?!

Join the TrainerRoad 'Ask A Cycling Coach' podcast as Jonathan Lee, Nate Pearson, and Sarah Laverty explore the intricacies of the Norwegian training method and delve into recent scientific findings on carbohydrate oxidation in athletes. Discover how body size influences carbohydrate processing, hear expert insights on progressive overload and interval training, and learn why consistency and data-driven strategies are crucial for performance. Tune in as Sarah previews an upcoming study on carb oxidation differences between large and small athletes, challenging traditional nutrition guidelines.

// RESOURCES MENTIONED

- https://trainerroad.cc/Tønnessen2024 - Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations. Tønnessen, et al., 2024.

- https://trainerroad.cc/Ijaz2024 - Exogenous glucose oxidation during exercise is positively related to body size. Ijaz, et al., 2024.

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

- TrainerRoad on X: https://www.x.com/TrainerRoad

- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

- Training Blog: https://trainerroad.cc/3gCdNdN

- Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

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// TOPICS COVERED

00:00 Welcome!

00:42 Hannah's Recent Illness and Racing Challenges

02:22 Managing Illness While Training and Racing

05:45 The Importance of Rest and Recovery

23:48 Listener Question: Sunscreen and Performance

41:49 Analyzing the Impact of Sunscreen on Sweating

43:30 Personal Experiences with Sunscreen

50:23 The Importance of Reapplying Sunscreen

56:00 Listener Question: Why You’re Getting Dropped at 4.5w/kg

01:14:34 Tips for Hard Gainers and Efficiency in Racing

In this episode of the TrainerRoad Podcast, join Coach Jonathan Lee, Hannah Otto, and CEO Nate Pearson as they delve into dealing with illness while training and its effects on performance. They share Hannah's recent racing experiences while sick, explore the role of sunscreen on sweat and performance, discuss why you might be getting dropped even with a high power to weight ratio, drafting techniques, and highlight the importance of racing to your strengths. The hosts also cover the challenges for smaller riders, maintaining energy balance, and strategies to increase muscle mass and strength.

// RESOURCES MENTIONED

- Hannah’s Instagram: https://www.instagram.com/thehannahotto/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

- TrainerRoad on X: https://www.x.com/TrainerRoad

- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

- Training Blog: https://trainerroad.cc/3gCdNdN