Okay, let's get into some listener questions.
This comes from Simon says from what I understand, nutrition is a large
part of becoming a faster cyclist.
However, from what I've seen, you've only covered nutrition on the bike
and right afterwards, uh, uh, that we've covered more than that, but
just the same, uh, Patty answer this one seven and by the way, if you're
listening right now, you can submit your questions@traneroad.com slash podcast.
That's where the deep dives came from.
That's where these questions are coming from.
And any question you have, go ahead and submit it there.
He says how important is what you eat whenever you eat and what influence does
it have, if any, on your performance and training, is there anything specific
cyclists should be eating and how the fish would increase increasing
your performance would seeing a nutritionist be and what would it be
better to talk to a sport nutritionist compared to a regular nutritionist?
Tons of questions in there that basically answer every nutrition
question you could have about bike, uh, about cycling all in one.
Uh, Pete, uh, seeing as how you're you are our resident nutritionist here.
This was your degree of, or your area of study.
Where do you want to start?
Uh, I think it's, it's kind of interesting.
Uh, what he did is he went down the rabbit hole and had
more, more specific questions.
And I think that's, that's kind of what everybody.
Um, everybody's having this problem where the more information we have the
field, we can make better decisions over and over, and we get deeper into
the rabbit hole and make a better decision and so on and so forth.
And so what I'm gonna do is I'm gonna mess it all up and go
completely as far back as I can.
And we'll just talk really, basically about kind of quality of food and timing.
Um, Because technically, I mean, Chad actually touched a little bit
on glycolysis and how that works.
And I think you guys are even going to talk about it next week, a little more.
So I, I think we're gonna, we're gonna go back to kind of regular, um, how we, how
this affects us and how this affects you, the way you should think about nutrition
and the timing that you're doing.
Um, and so.
What I think everybody could work on as a general rule and us included is,
um, start, start assessing the quality of the nutrition that you're taking in.
Because as soon as you address the quality, that's going to have
a different effect on the timing.
So you can't, you can't have specific timing when the, when the quality
and the types of foods vary so much, because you're going to actually
marry timing to the quality and the.
Kind of type of food that you're going to eat beforehand.
Um, and so that's what I think everybody needs to start with finding a quality
meal that works really well for them, either pre-training or racing.
Um, and for a lot of people, uh, depending on how your stomach
handles it, basic is usually a little more, uh, it's easier to make.
It's easier to stomach and it's easier to rely upon and get your body trained.
Um, and so I would say.
The, the example that just happened is we were in, we were
at the gateway cup in Missouri.
And, um, you raise that kind of varying different times.
It was like 9:00 PM, uh, 6:00 PM, 5:00 PM, four.
Um, but what we had is we had a very, very small Airbnb kitchen.
Um, that it is hard to cook and there's not, uh, there's for example, there's
not things like olive oil in the cabinet.
Um, and so you pour the peanut butter oil off of.
Uh, Mr.
Peanut butter into the pan so that things don't stick.
Um, but that's a separate story.
Uh, I would say, so what, what we did is we picked something that was
that kind of jived with all of us and then all, so there's four racers
staying in the house and we all ate at slightly different times and we
all had slightly different quantities and we all are slightly different.
Um, kind of.
Um, different meals throughout the day.
And so that's what I was thinking about when we were actually, we
kind of talked about this specific scenario right before that race.
And so I was kind of paying attention over and over.
And so we had four different writers who are all racing, the same race.
We're all slightly more or less create racers.
But we all ate different breakfasts at different times that we thought were
more, more nutritionally valued to us.
And so, but everybody ate super nutrient dense quality foods.
And I'll say that over and over.
And I think if everybody reminds themselves that quality and nutrient
density kind of change the way your body feels and changes the way your
body looks and changes, your body composition changes your performance.
It's like the single smallest thing you can do.
And I know it costs more money and I know it takes more.
Brainpower to start picking those things.
But, uh, I like, we always say start with one thing, like
get, get some quality oatmeal.
That's a little more nutrient dense that kind of has a gamut of grains
or seeds or something like that.
And start with the smallest little bit.
And I guarantee if you start getting the snowball rolling, the quality food
thing gets easier and easier and easier.
And once you start with quality, it's going to impact the rest of your
nutrient intake throughout the day.
So, um, a lot of the guys did yogurt and granola and.
Um, to start the day and again, summate kind of right when they got up some
eight, um, before our ride, like timing before our morning spin and then some
more directly after the morning spin.
Um, but, uh, the reason I'm touching on that is because even though we all ate
breakfast, we all ate at different times.
And then we timed that, that kind of played into the way we ate food before.
So before the race we made veggies and rice more or
less, um, we do have a recipe.
Yeah.
Maxine can put it up on screen.
And then if you're watching on YouTube, you can screenshot this and save it.
Um, it's a, it's an easy recipe.
I call it PTZ bowl recipe.
Um, because you can just, uh, put everything into a bowl and then add on us.
And some of the things he talks about here, probably easier to just let them
screenshot it and check it out therapy.
Right.
Yeah, I think, I think what I can do is explain, uh, super easy.
Um, but it's probably half rice, half veggies.
Um, the S the seasoning is person dependent.
Some of us just use soy sauce.
Some of us use like, uh, Jen, uh, Sesame ginger sauce, but again, it's the idea
is there's a lot of nutrient dense.
Um, but it's not too heavy on your stomach.
And we would eat ate three hours and three and a half hours before every race.
Um, and I had quite a lot, um, where some guys get closer to
the race and eight slightly less.
Um, but everybody was eating the same thing.
And that when the timing window that I would say for us was between
four and two and a half hours.
Um, and what that means is it's just as much trial and tribulation on.
Where, if you have all these training opportunities, you can practice
with the type of food you're going to eat the quality of the food,
and then based on your intensity and how the race is going to go.
So there's kind of three things you have to figure out.
And so that's why, um, it was last of all that we're all doing the same thing.
We're all the same type providers, more or less.
And we're still, everybody is, uh, still tuned kind of specifically.
Um, and some writers did more rice and less veggies because they're
just less adept at, you know,
I think we lost Pete, hopefully have a higher fiber
thing for
Pete's back.
And
I made it just back up one second.
Uh, so anyways, uh, so the, the type of, or the amount of rice to the amount of
veggies was different per rider based on how adept they were at handling.
Veggie intake.
Um, and we, we cooked them all quite a lot.
Um, I will say, so that kind of break it down as much as possible.
Um, and what that does is it, it allows you to get a lot more
nutrients and kind of stomach more palatability, um, that kind of thing.
Uh, but yeah, I think, um, it's funny Simon.
I know, I didn't really answer any of the questions, but we
can do it.
Yeah,
let's do it.
So I think.
Yeah.
So he says, how important is what you eat whenever you eat.
Um, so peaches went out, talks about timing.
It's individual you'll find it, but probably sometime between two to four and
a half hours is likely what you'll see.
What influence does it have if any, on your performance or training that
absolutely has an influence on it.
Um, prior to training, you're going to want to eat more carbs.
Uh, thereafter, uh, you'd likely won't need that.
That's just a common practice.
Is there anything specific cyclists should be eating and how beneficial
it increasing your performance?
And actually we'll cover the nutritionist thing and say something or nutritionist
thing separately, but is there anything specific cyclists should be eating
cyclists should not feel different.
Then another sort of endurance athlete, but endurance athletes in general,
and everybody in general benefits from high density of my, of, of nutrients,
of a diverse nutrient profile as well.
And making sure that you're getting yourself enough, carbohydrate enough
protein, to be able to feel training and recover from training and most
cases fat's pretty taken care of.
So eat.
Eat a variety and then make sure that you're giving your body
enough fuel or kind of like that.
The ways to answer that one,
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