I'm a night trainer. It took me a while to get dialed in but here is my routine. 1. Eat light dinner with the family. If they are having something crazy, I opt for banana on tortilla with honey. Really depends on the workout. Give 1-1.5 hr to digest before workout. 2. Do workout. Fuel with ~60g carbs/hr. 3. Recovery shake. 2:1 carbs:protein and sometimes a bit more if I'm trying to hit a calorie goal. 4. I'll hang with a wife a bit, but then I'll try to turn my brain off. It has been really hard falling asleep after workouts. But goal is to be wound down and in bed 2 hrs after workout. Usually watch boring YT videos (ie machining or woodworking videos...), then I'll read book on my phone in complete darkness for 30 mins. That usually does a good job for putting me to sleep.
Hey guys watching from England, im 46 and have just back into riding, i have had a 22 year gap off the bike completely and i am trying to come back, i used to race when i was a teenager and plan to race seniors next year, its been difficult at times trying not to compare myself to what i used to be able to do on the same climbs, love your channel and will continue to watch and learn
FYI you can totally watch TDF Unchained with subtitles and no dubbing! It’s much better. Hopefully they get more teams involved this season, not having UAE was a big miss
I train in the evenings most weekdays, normally my routine would be a smaller portion of dinner around 5pm with the family (around 1/2 or 2/3 of a standard portion), workout normally finished by 9/9.30 and then I’ll have a protein shake and the remainder of the dinner portion. Normally bed by 11. There are days that I can struggle to get to sleep but it is the best routine I have found with our family schedule, I’ve also found that having a small portion of carb rich food with a protein shake seems to work better than a recovery shake with carb/protein mix.
I use to share your views on e-mtbs until a month ago. I’m 68 yrs old and still climb uphill on my “Amish” bike. So after earning my sweet single-track downhill I run into several e-mtbs climbing up the steep single track. I always (used) to yeld to uphill riders. Not anymore!
Googled Ivy's question regarding toast...Very Interesting. It is a sandwich of two plan slices of bread with a piece of toast in the middle. Creative....
I train at night time, sometimes I eat half a dinner an hour before the bike and the rest after the bike. There are challenging times when dinner it’s really good or I’m starving and I finish the full meal wait 1.5 or 2 hours and get on the bike with a carb drink and there are the other times that I eat too much and not get on the bike at all, night time is challenging sometimes due to family time. I’m glad this question was finally asked in the podcast
I train after dinner time almost each workout. I eat my normal portion around 5-6 then get to my workout around 7-8 after getting my younger son to bed while my older son gets mom time. I have a protein shake and snack and unwind with my wife afterwards.
@@TrainerRoad I very rarely have gut distress during my evening workouts. I definitely would steer clear of meals heavy in fat like ribs if you're doing a more intense ride though. I get more distress if I go for a run. My gut is always more settled on the bike.
Finally a video explaining blowing up vs. bonking! Basically nutrition had nothing to do with it! The guys also 80kg and clearly eats A LOT of carbs! Coincidence?! You can train and race hard on higher carbs but eventually it'll backfire and you'll be confused thinking you're bonking when you're just simply systemically fatigued driven by excess carbs and hard training! This is why you should carb cycle and what the off season is for! Reseach Pogacar's diet, then look at what he did at Strade Bianche in his first race of the season!
As a uni student in the 90s all the guys would cut a bike tube in half and run it from crotch to shoe. At outdoor events, after a few hours, it was hard to tell if we were sloshing through pee or spilled beer.
What’s the opposed of a taper down. How do you properly build up over time. I see many friends so long miles then don’t ride the next few days. I feel my body and confidence on the bike builds with consistent 20-30 miles rides 5-6 times a week
Properly building up over time looks like gradual progression in intensity and duration week over week, offset by an occasional rest week (typically every 4-6 weeks). From what I've seen from many athletes, your approach of more frequent, smaller rides typically delivers better gains. Consistency above all!
I live in the Tropics. I train in the heat every day of the year. When I go away to race I finally get to ride in cooler climates. To me the effects of heat show more in recovery (heart rate variability and resting heart rate) than during training.
Great podcast as always. Jonathon - Super 77 is upholstery glue and amongst the best adhesives out there but NOT a good idea for a jersey. eBikes are great except for one issue; it allows people who have barely ridden bikes to go much faster then they should be going. I’ve been passed in bike lanes by them out of control several times. Same goes for escooters of course. Keep up the good work. Thanks
Hey! I was just wondering if you knew any website to study nutrition for free. Like some sort of nutrition without the medical big part. Also, maybe you all know how to study how to train yourself? I want to go pro really bad but I know I will.not get it if I just train hard
So good ❤ you both as hosts! I have heard of 2 Olympic XCO male/female athlete, admitted to peeing or pooping!!! During a race. They mentioned it during their podiums interviews. One was last year. Haha Rough…
Love the pod and the quality knowledge you drop every week. But please steer clear of road cycling and grand tours. Brandon McNulty did not make the squad for UAE and Sep Kuss is not a GC rider (as yet). Much love 😘
He's been busy with our main focus here at TrainerRoad - using AI to give you credit for all of your unstructured rides! He'll be back on the podcast soon. :)
I'm a night trainer. It took me a while to get dialed in but here is my routine.
1. Eat light dinner with the family. If they are having something crazy, I opt for banana on tortilla with honey. Really depends on the workout. Give 1-1.5 hr to digest before workout.
2. Do workout. Fuel with ~60g carbs/hr.
3. Recovery shake. 2:1 carbs:protein and sometimes a bit more if I'm trying to hit a calorie goal.
4. I'll hang with a wife a bit, but then I'll try to turn my brain off. It has been really hard falling asleep after workouts. But goal is to be wound down and in bed 2 hrs after workout. Usually watch boring YT videos (ie machining or woodworking videos...), then I'll read book on my phone in complete darkness for 30 mins. That usually does a good job for putting me to sleep.
Hey guys watching from England, im 46 and have just back into riding, i have had a 22 year gap off the bike completely and i am trying to come back, i used to race when i was a teenager and plan to race seniors next year, its been difficult at times trying not to compare myself to what i used to be able to do on the same climbs, love your channel and will continue to watch and learn
Thanks for watching, Stuart! Good on'ya for not holding yourself to past performances. Start fresh, and you've got exciting things ahead!
FYI you can totally watch TDF Unchained with subtitles and no dubbing! It’s much better. Hopefully they get more teams involved this season, not having UAE was a big miss
Came here to say this! Didn't even know dubbed was an option until I heard it on the podcast. Definitely better with just having subtitles!
I train in the evenings most weekdays, normally my routine would be a smaller portion of dinner around 5pm with the family (around 1/2 or 2/3 of a standard portion), workout normally finished by 9/9.30 and then I’ll have a protein shake and the remainder of the dinner portion. Normally bed by 11. There are days that I can struggle to get to sleep but it is the best routine I have found with our family schedule, I’ve also found that having a small portion of carb rich food with a protein shake seems to work better than a recovery shake with carb/protein mix.
I use to share your views on e-mtbs until a month ago. I’m 68 yrs old and still climb uphill on my “Amish” bike. So after earning my sweet single-track downhill I run into several e-mtbs climbing up the steep single track. I always (used) to yeld to uphill riders. Not anymore!
At a road race recently our timing chip was part of the helmet number sticker
Googled Ivy's question regarding toast...Very Interesting. It is a sandwich of two plan slices of bread with a piece of toast in the middle. Creative....
🍞on 🍞on 🍞
I train at night time, sometimes I eat half a dinner an hour before the bike and the rest after the bike. There are challenging times when dinner it’s really good or I’m starving and I finish the full meal wait 1.5 or 2 hours and get on the bike with a carb drink and there are the other times that I eat too much and not get on the bike at all, night time is challenging sometimes due to family time. I’m glad this question was finally asked in the podcast
I train after dinner time almost each workout. I eat my normal portion around 5-6 then get to my workout around 7-8 after getting my younger son to bed while my older son gets mom time. I have a protein shake and snack and unwind with my wife afterwards.
Thanks for sharing, Will! Do you ever experience gut distress during the ride? Any tips on what to eat or what to avoid?
@@TrainerRoad I very rarely have gut distress during my evening workouts. I definitely would steer clear of meals heavy in fat like ribs if you're doing a more intense ride though. I get more distress if I go for a run. My gut is always more settled on the bike.
Finally a video explaining blowing up vs. bonking! Basically nutrition had nothing to do with it! The guys also 80kg and clearly eats A LOT of carbs! Coincidence?! You can train and race hard on higher carbs but eventually it'll backfire and you'll be confused thinking you're bonking when you're just simply systemically fatigued driven by excess carbs and hard training! This is why you should carb cycle and what the off season is for! Reseach Pogacar's diet, then look at what he did at Strade Bianche in his first race of the season!
As a uni student in the 90s all the guys would cut a bike tube in half and run it from crotch to shoe. At outdoor events, after a few hours, it was hard to tell if we were sloshing through pee or spilled beer.
What’s the opposed of a taper down. How do you properly build up over time. I see many friends so long miles then don’t ride the next few days. I feel my body and confidence on the bike builds with consistent 20-30 miles rides 5-6 times a week
Properly building up over time looks like gradual progression in intensity and duration week over week, offset by an occasional rest week (typically every 4-6 weeks). From what I've seen from many athletes, your approach of more frequent, smaller rides typically delivers better gains. Consistency above all!
excited to listen live for first time in long time...TahoeTruckee Gravel coming up, so excited to learn how to not blow up :)
See ya there, Ken! - Jonathan
@@TrainerRoad great ! Im doing fri pre-ride 2 as i know you dont like chatting at race start line;)
I live in the Tropics. I train in the heat every day of the year. When I go away to race I finally get to ride in cooler climates. To me the effects of heat show more in recovery (heart rate variability and resting heart rate) than during training.
TR: “We can’t do that, it would take hours”
Me: I could probably consume 5X the hourage of this brilliant content.
We BIG appreciate you!
Great podcast as always. Jonathon - Super 77 is upholstery glue and amongst the best adhesives out there but NOT a good idea for a jersey.
eBikes are great except for one issue; it allows people who have barely ridden bikes to go much faster then they should be going. I’ve been passed in bike lanes by them out of control several times. Same goes for escooters of course.
Keep up the good work. Thanks
+1 on magnets being terrible for race numbers.
Ivy its the best !!!! Love her 🙏
We agree :)
Velocios womens drop bibs are literally the best thing ever for nature breaks
would have loved to hear another car analogy but with the catheter hose 😂
Hey! I was just wondering if you knew any website to study nutrition for free. Like some sort of nutrition without the medical big part.
Also, maybe you all know how to study how to train yourself? I want to go pro really bad but I know I will.not get it if I just train hard
It could be a TH-cam channel too. Doesn't have to be a website 😅
So good ❤ you both as hosts!
I have heard of 2 Olympic XCO male/female athlete, admitted to peeing or pooping!!! During a race. They mentioned it during their podiums interviews. One was last year. Haha Rough…
When ya gotta go, ya gotta go! 😂
Love the pod and the quality knowledge you drop every week.
But please steer clear of road cycling and grand tours. Brandon McNulty did not make the squad for UAE and Sep Kuss is not a GC rider (as yet).
Much love 😘
A Catheter? LOL and YIKES! First things that come to mind are crashes and infections.
😂 We thought the same, but then realized it's an external catheter, so nothing internal going on. Still quite weird and likely uncomfortable!
Ivy Tower...HAH!
Please please please just turn dubbing off and subtitles on for unchained! Dubbing is just a default because it’s the norm in France
Where’s Nate, it’s been a while now?
He's been busy with our main focus here at TrainerRoad - using AI to give you credit for all of your unstructured rides! He'll be back on the podcast soon. :)
@@TrainerRoadto announce the release of said feature?
Missing coach Chad😢
didnt tom pidcock pee off his bike during last years tdf on alpe d'huez? i think he pulled up his shorts' leg.
That's a noralé for me on the catheter bib shorts. Hell no.