Awesome DIY drink for pennies per bottle: Sugar has 13 grams of carbs per tablespoon, so add the sugar in the amount you want for a ride. I do 6 tablespoons per bottle for a longer ride with efforts, and maybe 3 or 4 if I'm doing a recovery/endurance ride. Then get yourself a big bottle of lime juice from the store and add a few tablespoons per bottle to taste. Lastly, for electrolytes, add a pinch of salt, about half a teaspoon. Shake and enjoy. You're basically making your own Gatorade for pennies. Also, a nice big swig of pickle juice will instantly rid you of leg cramps.
I really like using the unsweetened KoolAid packets (available in the US, at least) so I can have whatever flavor profile I am feeling that day, rather than lime juice, but I 100% agree that it has been far improved than purchased sports drinks. I also then have the ability to tune how strong it is, based on the workout.
A coffee scale makes it even easier. I'll only use about 20g of lime juice since that can easily reach the same cost as about 100g of sugar, and that is enough for my taste without unnecessary acidity. If you want to get fancy with it, using 10g of powdered dextrose to 80g of sugar gives you the 1.0:0.8 ratio of glucose to fructose that the fancy expensive stuff uses, still keeping it around $0.50 per bottle or so.
@@NoahStephensIf you can find the large cans of mix, I think it's comparable price to straight dextrose, which is the main ingredient. More expensive than sugar, but much cheaper than most cycling specific nutrition. That being said, I avoid it since it contains artificial colors, etc.
I feel like Rapha has been undergoing some intense restructuring since the buyout. They're squeezing pennies now. Their core line quality has reportedly become lower quality as well.
Gummies and cheapest bars from discounted store works for me, I just check the carbohydrates content, cycling specific nutrition stuff is just hyperpriced.
My high school track coach always told us cramping was from a lack of potassium, and we always had bananas around to eat before big races. To this day I still often eat a banana as a pre-workout snack.
I got one of those super electrolyte drink mixes and popped in a bottle 3 hours into a 5 hours ride and it was nigh undrinkable. So overpoweringly salty. I could barely touch my bottle even though I knew I needed to keep drink. Palatable is of vital importance. As well, hyper-optimization is the most destructive trend, not just in cycling, but invading every aspect of social media. "LIVE YOUR LIFE TO MOST EXTREME IN EVERY ASPECT" has no room for joy or looking at the trees along the road for a moment of beauty. I train to gain strength, but I can only do it if I enjoy it, watching for birds and groundhogs, stopping to snap a photo of cool turtle.
Yeah, I have also learned the hard way that if you want to do something in the long run, it has to be reasonably enjoyable. Constantly forcing yourself to do things that you don't want to do isn't healthy or kind. Willpower has its place, but that place is infrequent.
Good talk from Will. One note, insulin resistance isn't the pancreas not producing insulin but rather it's when your muscles, liver, and fat don't respond well to insulin. Effectively this presents as if the insulin functions less efficiently even though it's not the insulin itself that's the cause. FWIW, it's also called "impaired insulin sensitivity". One big cause can be inflammatory processes, i.e things like illness and exercise/working out (muscles get damaged, so inflammatory processes happen). Will's sensible approach needs to be more common. Five out of five tacos for him. 🌮🌮🌮🌮🌮
I was looking for this comment. It is strange that he misrepresents this point as it is really important to understand why building muscle and excersising is really important. (one is building the capacity to store energy while the other depletes energy storage therefore both increases insulin sensitivity). Also usually insulin resistance is assesed by doing an oral glucose tolerance test where the blood sugar is measured every x minutes but this doesn't tell anything about the insulin levels. Some people can naturally produce much more while others not and this test only fails when you are nearly diabetic while elevated insulin levels would be visible many years sooner. Also the currently defined levels for normal insulin is not representative of health. More than 90% of people(US) are not metabolically healthy anymore so with statistics you will draw the line at a point which is clearly not healthy anymore. Just compare the levels to active 18-20 year olds. And as Will sais everything is based on context. Maybe sugar is not the problem but malnutrition is(even in obese people). Missing micronutrients or disbiosis of the microbiome could be problematic. Sugar is completely devoid of any micronutrinets and can have bad influence on the microbiome too. And the context matters as cyclis who train 20h a week probably eats healthy diet and additionally lots of sugar but someone who is sedentary all day and does 4h of sport a week or less but still consumes majority of calories in sugar then there will be no place for nutritive calories. The other problem is getting biased becuase of the field he is in. I agree that sugar can help with recovery and competitive cycling really favors people that can consume lot's of carbs. But this only means that people who can handle high sugar because of genetic disposition will become pro and maybe people who can't will get injured, impaired results therefore never reaching pro status. Still very interesting talk.
Hey guys thanks for the comments. Diabetes definitely isn't my area of expertise and is mainly for a dietitian who focuses on special populations. But having said that I believe I only talk about the inability to remove sugar from the blood which is correct. But don't go into what organs or specifics of this area. But guys great information and thanks for the support!
@@WillGirling You are a sports nutritionist and I recon, because of that, will not have much exposition to insulin resistance (well, at least the most common, post-receptor one) issues as elite level endurance athletes simply don't suffer from it.
In the simplest terms, IR is not caused by a frequent and regular sugar consumption, but by energy overload i.e. overeating. Conversely curing IR involves introducing calorie deficit. It can also be triggered by overeating dietary fat. The process most commonly starts in the adipose (body fat) tissue, when the fat cells grow so big from absorbing all the excess glucose that they start pushing against blood vessels that deliver blood to them, effectively suffocating themselves (fat tissue is a live tissue that needs oxygen too), and to stop this process the immune system causes the adipose tissue to stop accepting any more glucose which is then diverted to muscles and liver, which can also become insulin resistant.
This is-thanx to your crew and addition of Will-THE very first full video on cycling nutrition that I've watched. You kept my attention and loved the honesty. Amazing... thank you all!
It was a bit crazy buying a Stages power meter and then having to sell my unused Dura ace Crank on eBay. I would have thought Stages would have tried to help customers with unneeded cranks but as they didn't their demise was always going to happen with Shimano and SRAM having their own power meters.
I didn't know that. I bought my stages crank back in 2015 but would have definitely done this. It still works fine and have had no major problems with it. Maybe Stages power meters were too robust for their own good
Weird thing with the Rapha news is that Trek just started selling their product. I don't know when it started, but it was only a week when I found out they closed their NA offices.
Great to hear professional advice from a legit expert, that's a certain build ! 💪 End of the day, no need to be a slave to the "perfect" weight scale reading. Power to weight ratio means just concentrate on cutting the size of the body fat % you can pinch or carry in a wheelbarrow !
Perfect ride snack for me is watermelon sour patch kids. Vegan, cheap enough mostly sugar and bloody tasty. Love to share them around and lots of ride mates concerted.
This last 20 years we have tons more info. Watching a video with a guy who has all that info and is leading edge - distills some important facts that have a real impact. What a superb, empirically validated vid - and of personal use.
Diet After I had explained to my Cardiologist that I cycle run swim he said to me Mr ? that's all great for your head but its what you put in your mouth that determines your weight. Point taken.
As far as cramping goes I have never experienced it from cycling. Been doing it since November, and just this last Wednesday I hit 99.66km (what a duche I know), the first 35Km I was trying to keep up with this experienced gravel crowd and I was absolutely knackered. When we hit the gravel roads I just told them I couldn't keep up just to let them have their workout done. After that I did the rest solo at a slower pace and last 50k was always upwind. I was gutted but no cramping whatsoever. I am 197cm tall and 130Kg riding a mtb full sus.
Great episode, but I must say that for type two diabetics like me, sugar is the enemy. I ride and run 10 plus hours a week and fuel on mostly whole foods to avoid blood sugar spikes.
Another great podcast! Will was excellent, but his answers to the last question, in particular, did a great job of tieing a lot of threads together. And Americans love applesauce on pork chops (and mint jelly on lamb chops), but plain applesauce with cinnamon is also good even while you still have your teeth.
You always seem to have the most interesting guests, and Will was one of the best. Gave me a few good pointers...and will be buying some Montmorency Cherry Juice soon!
Back in October 2015 I took part in a study with Middlesex University. I took doses of Cherry Juice morning and evening for a week, then ran a marathon. There were some lung and leg strength tests before/after. I think the focus was on 'recovery' but I can't say I noticed anything in particular (although I was pretty fit back then, sub-3 mara earlier in the year). I don't think I ever read any more on the various 'Cherry Juice Studies'... but at the Elite level, every little bit helps I guess! I also ran a fantastic Mara on Beetroot Shots/Bars... and if I was ever in PB shape again, would probably have to buy some more (just to recreate that moment 😉)
50g maltodextrin powder 50g agave nectar 70g water 1g salt consume that per 1hr on long training days/race days homemade maurtens for ~$.30 per 100g carbs.
What kind of consistency does that give, I presume gel-like? I've only had a gel once on a very long day, how do you portion and consume a self-made gel? I guess you don't put it in a bottle, right?
@@derfx89 that ratio is definitely gel consistency, but you could just add more water and put it in a bottle if you like. For training I do 50-70g carbs per hr, and for long racing like marathon MTB/gravel I'll do closer to 100g/hr. That's at 75 kg body weight. I store it in reusable flexible water bottles in a back pocket, the ones I use are 250ml-350ml. I wouldn't really bother with it on rides less than 90 minutes.
My on-the-bike palette cleanser is candied lemon rind (like you would use for a dessert garnish). I make a huge batch and then just chuck them in with my other food to breakthings up. The sour/bitter balance is nice.
Please, when talking about people measures, when possible, try to give us metric units to. For us normal people is really hard to make conversions, especially if I'm listening while I'm riding, driving or cooking, like now. Keep up the great work ❤
Great session. So much good stuff. +1 the salt myth on cramp. It's almost always going too hard than causes it, not salt. The Ryan question at the end looks like he just doesn't have the endurance to handle the race load. After 2.5 hrs his stored glycogen is used up and he's legs go. He needs to do some longer training rides to get some proper endurance.
For my longer hikes/rides, I make these things, I've called "Bull Bombs" - using small 125ml squeezable travel plastic bottles (meant for things like shampoo etc) - I mix 2/3ish with zero sugar Red Bull (prefer the taste over regular), 1/3ish with maple syrup and a dash of Mio Sport (which in North America, is concentrated electrolyte Ribena essentially) - for me (along with gummies) this helps stops the bonk.
Insulin resistance means that Insulin doesn't have much of an effect and therefore sugar doesn't get into cells. It doesn't mean that there is a lack of Insulin in your system. It's caused by a fatty diet.
Just caught up on this one and it’s a belter, really enjoyed hearing Will sharing his knowledge so freely. I must admit I am still sceptical about UPF ‘sports nutrition’, I get that it’s convenient but I’m not a pro and not having my health monitored by experts so whole foods do seem more appropriate and it’s great to hear Will supporting this as a valid option. Although I am world class at under-eating on the bike! Has Apple Cider Vinegar made it into the Pro Peleton yet?
First time I learned that applesauce has entirely different connotations in the U.K. than here in the states. You hit the nail on the head for how we think of it. Great show.
Another great episode, I love the no-filter, straight up genuine-ness (is that a word?). Just one thing however, when the topic of caffeine was brought up, the effects on riders sleep was asked...yet not answered? Considering the widely known issues in the pro-peloton in fairly recent times with addiction of sleeping pills etc, an insight into that area of the modern world tour would've been insightful. p.s red wine is great for recovery and I wont be told otherwise!
Sorry if I missed that. We try to use caffeine gum to avoid effecting their sleep but sometimes it can effect it. But just use the cherry juice with naturally occurring melatonin and maybe some Magneisum
One thing I've noticed about fueling properly on the bike, is after the ride I don't inhale the fridge. However I think because I've been so used to under fueling for so long is now when I fuel properly I now don't eat enough after the ride because I don't get enough hunger signals. So I accidentally lost 2kg recently(can't afford to get any skinnier) after upping my training for an event which didn't help as I lost strength and weight at the same rate.
Hey guys and Will, another informative video/podcast. How do I calculate the amount of carbs/portion for homemade products like flap jacks and rice cakes? is 60g of oats 60g of carbs, and is 10g sugar 10g of carbs? etc etc.
Rapha just opened the bentonville location about a year ago and moved their warranty repairs out there too. I think that just leaves their boulder location as their only physical presence left in North America.
For me it is really hard to not eat sugar when off the bike when eating sugar during training. I did not consume any sugar outside off "normal" food and it felt good for a couple of years, but since cycling I m constantly hunting for sweet stuff and gained quite some overweight, even having around 10+ training hours during the week.
emily please consider an anti-reflection coating for your glasses. your prescription looks to be about a -5ish so a high index lens should come with it.
Brilliant podcast with some really useful content. It might just be worth noting that there are good reasons for intermittent fasting other than Calorie deficit; it has proven benefits for overall gut health etc
Run Gum - 200 mg caffeine. 20 mins before the race starts. My go to race day protocol. (if its a morning race). The hit is immediate, noticeable and lasts pretty long (90mins).
He’s not correct on insulin resistance. Your body still pushes out insulin, even more of it but your body becomes resistant to its use. So not only do you have more glucose in your system, which is bad, but you also have more insulin, which is the mother of all hormones and the cause of numerous health problems. Also fructose gets metabolised in the liver whereas glucose goes straight into your blood stream.
Question on the "no difference between kinds of sugar" thing. I note he says straight up he can't answer the question of different kinds of honey, but I think there's something useful here to ask about inflammation because that does vary. Example, I switched from a very tasty but non-local honey (Brazilian I think) to a more or less local honey for this year and the chronic post-nasal drip and sinus inflammation I had has largely gone away.
Nothing against any other guitar, like Julian says, it’s never the instrument. But I gotta say, I love when Julian plays a tele more than any other guitar.
Giant are already offering rebranded Stages hardware. The Giant L200 / M200 GPS head unit is a rebadged Stages L/M200 unit and uses the stages app which presumably will soon be rebranded as a Giant app.
Bentonville Arkansas is the home of Wal Mart and the carbon bike brand they're in on. It's pretty out of the way but near the Big Sugar gravel race but not much else cycling-related.
There is overwhelming evidence that all calories are not equal. For example, Vegetable oil in foods increases weight gain compared to equal calories with other oils. Lack of adequate sleep can also contribute to weight gain, as does eating calories late in the evening. Its not as simple as energy in energy out as suggested here.
Sugar is great for those who are very very active. Not good for those who are "normal". Weight gain and weight problems in general are never discussed in cycling circles, but many many people are not skinny little twigs, who can eat as much of whatever they want, whenever they want. He hit it on the head when he mentioned context. I think this needs to be emphasised.
Try just eating high carb low fat for a week then,don’t go sneaking in any fats or processed foods…rice meals….good hydration…sleep….youll loose weight even without working out 👍🏻
If races are now faster than the EPO period, I would be asking myself How,It's certainly not marginal gains ,when EPO benefits are at least 10% which is massive.
I think (opinion) beyond training and diet evolution there has been a massive jump in early talent identification and testing. Beyond national drives to identify, the wide use of power meters and other testing plays a huge role.
Insulin resistance is the body not responding to insulin. Pancreas still makes it. honey is generally mostly fructose. Fructose has a much lower glycemic index than glucose.
I would love to see the study of the fasted training. I have been doing fasted training for about 12 years with a meat based diet. I usually eat one meal a day, sometimes 2. I started riding with a group and I’m going farther and faster with any problems at all. When there is a break away I haven’t had any loss of power or energy.
I tried going along with the 1000mg per liter sodium advice and it caused havoc on my life. I was going to the bathroom every 20 minutes and I basically couldn't complete a workout. Even afterwards I would have to pee immediately after drinking water. Thought I had prostate issues (only 29) or another bladder issue so I talked to my doctor about it. Pretty much just told me I was an idiot for drinking that much sodium. I'm back down to like 100mg of sodium per liter and everything is back to normal.
No insulin resistance is the interplay between fat and sugar intake over time and the build up of intramyocellular lipids in the muscle cells( or fat build up within the muscle cells). Fat causes insulin resistance, and sugar spikes the blood sugar so a bad combination when eaten to excess(basically all junk foods). And its the least satiating combination so causes people to over-eat and put on weight/fat. These myocellular lipids gum up the receptor sites so they're not responsive to insulin. Sugar then builds up in the bloodstream, instead of being efficiently shuttled into the muscle cells for work and energy. Insulin is produced by the pancreas but it isn't able to get the sugar into the muscle cells, so sugar builds up in the bloodstream causing damage if it remains high for extended periods. The pancreas then tries to force sugar into the cells by over-producing insulin. Then when finally the sugar gets into the cells there is often too much insulin still floating around so one can get hypoglycemia, or low blood sugar and the shakes and the sweats which can be very dangerous. And needs to eat something sugary to raise it immediately. This overproduction of insulin due to insulin resistance over time is what exhausts the pancreas and leads to type2 diabetes.
When a “trained nutritionist” is recommending gummy bears, cake frosting, gatorade and Coke I really have to laugh! These are all poison to the body and just feeding an unhealthy sugar addiction indicative of poor metabolic health. No wonder such an epidemic of type2 diabetes. Ultra processed sugar laden substances are the problem. Bonking only happens in those with poor metabolic flexibility who are unable to tap body fat for fuel. As a fat adapted cyclist I always ride fasted with no loss of performance and zero bonking.
Gutted about Stages. They use the Stages Studio range for spin at the gym and it really offers something useful for training rather than the typical spin class.
I think Giant is still willing to acquire Stages, they're just waiting to get it for pennies on the dollar; or take it over for free as a condition of their lawsuit if the company is shown to be insolvent on paper. They would be dumb to not have their own in-house power option, and this is the cheapest way to gain that capability. In doing so they can also rebuild and restructure the brand as they see fit. The fact that Giant has already brought Stages executives under the Giant umbrella would seem to suggest that they've begun putting together their own power meter segment of the Giant brand.
I don't suppose Will would be around to provide an answer but maybe some of you kind folks in the comments can help? A while back I tried shifting some weight and found it was far less successful than I'd hoped. I was in the gym 3 times a week on average doing about 90mins on an exercise bike, and regularly taking 2 brisk (1.8km in about 17 minutes) walks as my commute. I was also counting calories meticulously. Simple things like a flapjack was just whatever the packet says, for meals I'd add up the total value of the ingredients, then divide by the rough portion (1/4 or 1/5 of total or whatever) and add 10% to be sure. I was aiming for (and consistently hitting) about a 500 kcal deficit out of a 2500 calculated maintenance, but on the days I was in the gym I would regularly hit 1,000 deficit. I kept this up for a month and the grand result was a total loss of 1kg... I'm not even sure 1 kilo can be counted as a loss, I could probably shift more weight than that with a trip to the throne room! I think I kept up my effort for about 2 weeks following, regular exercise, meticulously counted calories, no alcohol or late nights or anything, but my weight remained the same. Theoretically I should have been losing a good 500g of weight every week. I suppose it's possible that I was also building muscle in that time, but muscle is far less dense than fat and there was no tangible difference in sizes anywhere. I suspect I'm just being stupid - I suspect the answer will probably be to keep my effort up for 6 months and see what happens then, but it was disheartening to see apparently no change for a pretty tough month+ of effort. Is it possible there are some other factors at play here or is it really just as simple as "You can't expect any sort of results until you've got a good season or two of the year under your belt"?
I had a similar problem, after initially losing a couple of kilos by exercising more and eating less I reached a plateau and lost no more weight. I must say that muscle is actually MORE dense/ heavier than fat and so losing fat and replacing with muscle is what seems to be happening to you. Going to the gym and doing weights or power exercises will build muscle in those places that are being targeted but is that where you what them for the purpose of cycling? The professionals seem to cycle before eating a breakfast, effectively burning body fat, not what they have just eaten. Walking on flat roads hardly burns any calories, certainly only a few that could be quickly replaced by one chocolate bar so you can count out walking on the road for losing weight. So, I suggest cycle before eating breakfast, no upper body gym work but replace with stretching and core strength work like curls, no food after 6pm and no refined carbs like biscuits, cake or chocolate at any time. Can’t do any harm these ideas so give them a try for 2 weeks. Good luck.
I really don’t believe it is as simple as calories in, calories out. Our bodies are a lot more complex and more intelligent than we give them credit for. Eventually, our bodies wise up to the calorie deficit and begin to say, no more. A 500 calorie deficit will only work for so long and then we will need to keep going lower and lower to experience weight loss or at least weight loss as we may have experienced it in the early stages of a diet. I think sustainability is the key as well as acceptance of where our bodies naturally like to sit which will be different from person to person. Fighting against the place where our bodies prefer to sit can lead to eating disorders and mental torture. I don’t necessarily agree with everything that was said in this podcast about being in a calorie deficit but I understand why many subscribe to the ‘calories in, calories out’ theory.
@@AnahiltMG Yes my mistake, I meant to say Muscle is more dense not less - my point was about the equivalent weight in muscle being far smaller than the same weight of fat. As for walking not being a viable exercise choice I have to disagree. If your heart-rate is up and you're sweating, then it *is* working. Your body can't move for free, and yes though it was never a large amount of calories burned, it all adds up. Thanks for the advice though, I'll have a go at incorporating it into my day to day
@@TT-fn1xb I'm not sure it's a theory so much as scientific fact friend. Your body cannot simply make more energy than there is. If your body needs to consume X amount of energy to survive, and you provide it with less than that through food, it has to get the rest of that energy from somewhere doesn't it?
@@daredemontriple6 I think the point I was trying to make is that x is not a fixed number. The more restrictive our diets become, the more we reduce the x number. I’m speaking based on my knowledge and experience of eating disorders.
I thought this was going to be a dull chat about performance but far from it. Brilliant advice and so practical. I like Haribo too so nice to get the thumbs up for that. Pity about the advice regarding wine though but hey I'm not a pro rider so hey ho.
Ref, fasting. Watch Dr. Jason Fangs podcast on Diary of a CEO. He specifically states that fasting isn’t or shouldn’t be about calorie reduction , but eating your calories in a smaller window and forcing your body to burn fat when you are not eating as it’s consumed the chunk of calories in a smaller window rather than spread over the day and lowering blood insulin. It’s an interesting listen .
I don't think Will touched on this but you need some salt content to absorb water in your gut. Not a ton. But without it, you can give yourself GI distress drinking plain water over a long event.
Awesome DIY drink for pennies per bottle: Sugar has 13 grams of carbs per tablespoon, so add the sugar in the amount you want for a ride. I do 6 tablespoons per bottle for a longer ride with efforts, and maybe 3 or 4 if I'm doing a recovery/endurance ride. Then get yourself a big bottle of lime juice from the store and add a few tablespoons per bottle to taste. Lastly, for electrolytes, add a pinch of salt, about half a teaspoon. Shake and enjoy. You're basically making your own Gatorade for pennies.
Also, a nice big swig of pickle juice will instantly rid you of leg cramps.
Yep. Gatorade is a scam
I really like using the unsweetened KoolAid packets (available in the US, at least) so I can have whatever flavor profile I am feeling that day, rather than lime juice, but I 100% agree that it has been far improved than purchased sports drinks. I also then have the ability to tune how strong it is, based on the workout.
A coffee scale makes it even easier. I'll only use about 20g of lime juice since that can easily reach the same cost as about 100g of sugar, and that is enough for my taste without unnecessary acidity. If you want to get fancy with it, using 10g of powdered dextrose to 80g of sugar gives you the 1.0:0.8 ratio of glucose to fructose that the fancy expensive stuff uses, still keeping it around $0.50 per bottle or so.
@@NoahStephensIf you can find the large cans of mix, I think it's comparable price to straight dextrose, which is the main ingredient. More expensive than sugar, but much cheaper than most cycling specific nutrition. That being said, I avoid it since it contains artificial colors, etc.
@@redkeyspoke Nice bit of info, thank you!
It's great seeing cycling content with someone built like me.
Well at least the 110 kilos part...
Please add a link to Will's channel in the video description. It would make it much nicer to find him. Awesome podcast as always! Thank you!
Rapha is part of the Walton (walmart) family portfolio. They are based in Arkansas so that's why rapha was there in the first place.
I feel like Rapha has been undergoing some intense restructuring since the buyout. They're squeezing pennies now. Their core line quality has reportedly become lower quality as well.
Gummies and cheapest bars from discounted store works for me, I just check the carbohydrates content, cycling specific nutrition stuff is just hyperpriced.
My high school track coach always told us cramping was from a lack of potassium, and we always had bananas around to eat before big races. To this day I still often eat a banana as a pre-workout snack.
I got one of those super electrolyte drink mixes and popped in a bottle 3 hours into a 5 hours ride and it was nigh undrinkable. So overpoweringly salty. I could barely touch my bottle even though I knew I needed to keep drink. Palatable is of vital importance.
As well, hyper-optimization is the most destructive trend, not just in cycling, but invading every aspect of social media. "LIVE YOUR LIFE TO MOST EXTREME IN EVERY ASPECT" has no room for joy or looking at the trees along the road for a moment of beauty. I train to gain strength, but I can only do it if I enjoy it, watching for birds and groundhogs, stopping to snap a photo of cool turtle.
Yeah, I have also learned the hard way that if you want to do something in the long run, it has to be reasonably enjoyable. Constantly forcing yourself to do things that you don't want to do isn't healthy or kind. Willpower has its place, but that place is infrequent.
True!
I wish I saw turtles on my rides!
Good talk from Will. One note, insulin resistance isn't the pancreas not producing insulin but rather it's when your muscles, liver, and fat don't respond well to insulin. Effectively this presents as if the insulin functions less efficiently even though it's not the insulin itself that's the cause. FWIW, it's also called "impaired insulin sensitivity". One big cause can be inflammatory processes, i.e things like illness and exercise/working out (muscles get damaged, so inflammatory processes happen).
Will's sensible approach needs to be more common. Five out of five tacos for him. 🌮🌮🌮🌮🌮
I was looking for this comment. It is strange that he misrepresents this point as it is really important to understand why building muscle and excersising is really important. (one is building the capacity to store energy while the other depletes energy storage therefore both increases insulin sensitivity).
Also usually insulin resistance is assesed by doing an oral glucose tolerance test where the blood sugar is measured every x minutes but this doesn't tell anything about the insulin levels. Some people can naturally produce much more while others not and this test only fails when you are nearly diabetic while elevated insulin levels would be visible many years sooner. Also the currently defined levels for normal insulin is not representative of health. More than 90% of people(US) are not metabolically healthy anymore so with statistics you will draw the line at a point which is clearly not healthy anymore. Just compare the levels to active 18-20 year olds.
And as Will sais everything is based on context. Maybe sugar is not the problem but malnutrition is(even in obese people). Missing micronutrients or disbiosis of the microbiome could be problematic. Sugar is completely devoid of any micronutrinets and can have bad influence on the microbiome too. And the context matters as cyclis who train 20h a week probably eats healthy diet and additionally lots of sugar but someone who is sedentary all day and does 4h of sport a week or less but still consumes majority of calories in sugar then there will be no place for nutritive calories. The other problem is getting biased becuase of the field he is in. I agree that sugar can help with recovery and competitive cycling really favors people that can consume lot's of carbs. But this only means that people who can handle high sugar because of genetic disposition will become pro and maybe people who can't will get injured, impaired results therefore never reaching pro status.
Still very interesting talk.
Hey guys thanks for the comments. Diabetes definitely isn't my area of expertise and is mainly for a dietitian who focuses on special populations.
But having said that I believe I only talk about the inability to remove sugar from the blood which is correct. But don't go into what organs or specifics of this area. But guys great information and thanks for the support!
@@WillGirling You are a sports nutritionist and I recon, because of that, will not have much exposition to insulin resistance (well, at least the most common, post-receptor one) issues as elite level endurance athletes simply don't suffer from it.
In the simplest terms, IR is not caused by a frequent and regular sugar consumption, but by energy overload i.e. overeating. Conversely curing IR involves introducing calorie deficit. It can also be triggered by overeating dietary fat. The process most commonly starts in the adipose (body fat) tissue, when the fat cells grow so big from absorbing all the excess glucose that they start pushing against blood vessels that deliver blood to them, effectively suffocating themselves (fat tissue is a live tissue that needs oxygen too), and to stop this process the immune system causes the adipose tissue to stop accepting any more glucose which is then diverted to muscles and liver, which can also become insulin resistant.
This is-thanx to your crew and addition of Will-THE very first full video on cycling nutrition that I've watched. You kept my attention and loved the honesty. Amazing... thank you all!
It was a bit crazy buying a Stages power meter and then having to sell my unused Dura ace Crank on eBay. I would have thought Stages would have tried to help customers with unneeded cranks but as they didn't their demise was always going to happen with Shimano and SRAM having their own power meters.
You could have sent your crank in for an install. They were doing this on new cranks. Took a few weeks for turnaround.
I didn't know that. I bought my stages crank back in 2015 but would have definitely done this. It still works fine and have had no major problems with it. Maybe Stages power meters were too robust for their own good
This episode is excellent. I really enjoyed this conversation and found will really engaging!
Weird thing with the Rapha news is that Trek just started selling their product. I don't know when it started, but it was only a week when I found out they closed their NA offices.
Great to hear professional advice from a legit expert, that's a certain build ! 💪
End of the day, no need to be a slave to the "perfect" weight scale reading. Power to weight ratio means just concentrate on cutting the size of the body fat % you can pinch or carry in a wheelbarrow !
Perfect ride snack for me is watermelon sour patch kids. Vegan, cheap enough mostly sugar and bloody tasty. Love to share them around and lots of ride mates concerted.
This last 20 years we have tons more info. Watching a video with a guy who has all that info and is leading edge - distills some important facts that have a real impact. What a superb, empirically validated vid - and of personal use.
Thanks so much for this mate!
Diet After I had explained to my Cardiologist that I cycle run swim he said to me Mr ? that's all great for your head but its what you put in your mouth that determines your weight. Point taken.
As far as cramping goes I have never experienced it from cycling. Been doing it since November, and just this last Wednesday I hit 99.66km (what a duche I know), the first 35Km I was trying to keep up with this experienced gravel crowd and I was absolutely knackered. When we hit the gravel roads I just told them I couldn't keep up just to let them have their workout done. After that I did the rest solo at a slower pace and last 50k was always upwind. I was gutted but no cramping whatsoever. I am 197cm tall and 130Kg riding a mtb full sus.
Great episode, but I must say that for type two diabetics like me, sugar is the enemy. I ride and run 10 plus hours a week and fuel on mostly whole foods to avoid blood sugar spikes.
One of your best episodes ever. Great content, great attitude. Thanks a lot
Another great podcast! Will was excellent, but his answers to the last question, in particular, did a great job of tieing a lot of threads together. And Americans love applesauce on pork chops (and mint jelly on lamb chops), but plain applesauce with cinnamon is also good even while you still have your teeth.
You always seem to have the most interesting guests, and Will was one of the best. Gave me a few good pointers...and will be buying some Montmorency Cherry Juice soon!
Back in October 2015 I took part in a study with Middlesex University. I took doses of Cherry Juice morning and evening for a week, then ran a marathon. There were some lung and leg strength tests before/after. I think the focus was on 'recovery' but I can't say I noticed anything in particular (although I was pretty fit back then, sub-3 mara earlier in the year).
I don't think I ever read any more on the various 'Cherry Juice Studies'... but at the Elite level, every little bit helps I guess!
I also ran a fantastic Mara on Beetroot Shots/Bars... and if I was ever in PB shape again, would probably have to buy some more (just to recreate that moment 😉)
50g maltodextrin powder
50g agave nectar
70g water
1g salt
consume that per 1hr on long training days/race days
homemade maurtens for ~$.30 per 100g carbs.
What kind of consistency does that give, I presume gel-like? I've only had a gel once on a very long day, how do you portion and consume a self-made gel? I guess you don't put it in a bottle, right?
@@derfx89 that ratio is definitely gel consistency, but you could just add more water and put it in a bottle if you like. For training I do 50-70g carbs per hr, and for long racing like marathon MTB/gravel I'll do closer to 100g/hr. That's at 75 kg body weight. I store it in reusable flexible water bottles in a back pocket, the ones I use are 250ml-350ml. I wouldn't really bother with it on rides less than 90 minutes.
Will is awesome!!!! Wish he would continue with his TH-cam channel as some of the information on there was great!!!
I may be revisiting it soon
Thank you Will for the advice much appreciated
As far as Rapha, they were in Bentonville AR because one of the Waltons (Walmart) wanted a go at investing in cycling.
My on-the-bike palette cleanser is candied lemon rind (like you would use for a dessert garnish). I make a huge batch and then just chuck them in with my other food to breakthings up. The sour/bitter balance is nice.
Great episode and Will was a great guest.
Please, when talking about people measures, when possible, try to give us metric units to. For us normal people is really hard to make conversions, especially if I'm listening while I'm riding, driving or cooking, like now. Keep up the great work ❤
I add 1/4 of sugar cup to 22oz bottle, half a lemon and a bit of salt. Tastes amazing and cost pennies to make.
Great session. So much good stuff. +1 the salt myth on cramp. It's almost always going too hard than causes it, not salt. The Ryan question at the end looks like he just doesn't have the endurance to handle the race load. After 2.5 hrs his stored glycogen is used up and he's legs go. He needs to do some longer training rides to get some proper endurance.
This is so awesome! I've been waiting for you to bring Will on. Thanks! 😁
So nice to see Will again, Head nutritionist eh? Proud o ya!!
Great video, very interesting talking to Will. Thanks keep 'em coming!!!
For my longer hikes/rides, I make these things, I've called "Bull Bombs" - using small 125ml squeezable travel plastic bottles (meant for things like shampoo etc) - I mix 2/3ish with zero sugar Red Bull (prefer the taste over regular), 1/3ish with maple syrup and a dash of Mio Sport (which in North America, is concentrated electrolyte Ribena essentially) - for me (along with gummies) this helps stops the bonk.
Insulin resistance means that Insulin doesn't have much of an effect and therefore sugar doesn't get into cells. It doesn't mean that there is a lack of Insulin in your system. It's caused by a fatty diet.
Visma has marketed that cherry juice pretty good for the past year, downing a bottle after every victory..
I tried it and got really bad intestinal distress. Have you tried it?
Nope, but frequently buying a juice from the store with cherry in it among other fruits 🤷🏼♂️
Just caught up on this one and it’s a belter, really enjoyed hearing Will sharing his knowledge so freely. I must admit I am still sceptical about UPF ‘sports nutrition’, I get that it’s convenient but I’m not a pro and not having my health monitored by experts so whole foods do seem more appropriate and it’s great to hear Will supporting this as a valid option. Although I am world class at under-eating on the bike! Has Apple Cider Vinegar made it into the Pro Peleton yet?
First time I learned that applesauce has entirely different connotations in the U.K. than here in the states. You hit the nail on the head for how we think of it. Great show.
Another great episode, I love the no-filter, straight up genuine-ness (is that a word?). Just one thing however, when the topic of caffeine was brought up, the effects on riders sleep was asked...yet not answered? Considering the widely known issues in the pro-peloton in fairly recent times with addiction of sleeping pills etc, an insight into that area of the modern world tour would've been insightful. p.s red wine is great for recovery and I wont be told otherwise!
Sorry if I missed that. We try to use caffeine gum to avoid effecting their sleep but sometimes it can effect it. But just use the cherry juice with naturally occurring melatonin and maybe some Magneisum
I have 3 stages power meters and apart from the battery life which can be poor in the winter, generally they've been fine.
One thing I've noticed about fueling properly on the bike, is after the ride I don't inhale the fridge. However I think because I've been so used to under fueling for so long is now when I fuel properly I now don't eat enough after the ride because I don't get enough hunger signals. So I accidentally lost 2kg recently(can't afford to get any skinnier) after upping my training for an event which didn't help as I lost strength and weight at the same rate.
Hey guys and Will, another informative video/podcast. How do I calculate the amount of carbs/portion for homemade products like flap jacks and rice cakes? is 60g of oats 60g of carbs, and is 10g sugar 10g of carbs? etc etc.
Rapha just opened the bentonville location about a year ago and moved their warranty repairs out there too. I think that just leaves their boulder location as their only physical presence left in North America.
For me it is really hard to not eat sugar when off the bike when eating sugar during training.
I did not consume any sugar outside off "normal" food and it felt good for a couple of years, but since cycling I m constantly hunting for sweet stuff and gained quite some overweight, even having around 10+ training hours during the week.
More great content thank you, I always look forward to Thursdays 🙌
What a valuable episode. Thanks!
Sugar is most definitely the enemy if you’re not exercising to stabilise your blood glucose levels.
emily please consider an anti-reflection coating for your glasses. your prescription looks to be about a -5ish so a high index lens should come with it.
Loving Emily's glasses. Ps, great show.
Brilliant podcast with some really useful content. It might just be worth noting that there are good reasons for intermittent fasting other than Calorie deficit; it has proven benefits for overall gut health etc
The amount of bots commenting, my god. How can a platform deliver such good content (thanks to the creators) and suck so hard.
It's not gonna do much in the long run, but I do my part by reporting the comments, and sometimes the accounts
Keep up the good work. @@lazylonewolf
There’s also many new studies that prove that high levels of fat block insulin receptors… the insulin resistance and sugar is old school
Apple sauce has some sugar in it depending on the particular brand. It is deliscious with a port chop.
Run Gum - 200 mg caffeine. 20 mins before the race starts. My go to race day protocol. (if its a morning race). The hit is immediate, noticeable and lasts pretty long (90mins).
Thanks for the podcast.
Great guest!
He’s not correct on insulin resistance. Your body still pushes out insulin, even more of it but your body becomes resistant to its use. So not only do you have more glucose in your system, which is bad, but you also have more insulin, which is the mother of all hormones and the cause of numerous health problems. Also fructose gets metabolised in the liver whereas glucose goes straight into your blood stream.
Aight
Very interesting and informative conversation!
Question on the "no difference between kinds of sugar" thing. I note he says straight up he can't answer the question of different kinds of honey, but I think there's something useful here to ask about inflammation because that does vary. Example, I switched from a very tasty but non-local honey (Brazilian I think) to a more or less local honey for this year and the chronic post-nasal drip and sinus inflammation I had has largely gone away.
Nothing against any other guitar, like Julian says, it’s never the instrument. But I gotta say, I love when Julian plays a tele more than any other guitar.
Giant are already offering rebranded Stages hardware. The Giant L200 / M200 GPS head unit is a rebadged Stages L/M200 unit and uses the stages app which presumably will soon be rebranded as a Giant app.
Really interesting video, thank you.
Excellent video, really valuable insights! Thanks!
Nice episode. Super interesting and informative, zero BS. Totally opposite to your usual bike mechanic guest.
Just had an advert for “Jack in the box” in the middle of Will’s diet analysis
Good podcast, thx.
The most important question about electrolytes is where I can find a tab that doesn't make the water in my bottle look like urine.
Found this episode really interesting, my favourite so far - top work 👍
Bentonville Arkansas is the home of Wal Mart and the carbon bike brand they're in on. It's pretty out of the way but near the Big Sugar gravel race but not much else cycling-related.
Awsome podcast🎉 👍🏻
very informative
If you cycle near enough daily, you can eat what you want including some junk food
How much would that be, roughly?
@@brandonherrera2891 40 miles
This was excellent.
There is overwhelming evidence that all calories are not equal. For example, Vegetable oil in foods increases weight gain compared to equal calories with other oils. Lack of adequate sleep can also contribute to weight gain, as does eating calories late in the evening. Its not as simple as energy in energy out as suggested here.
I want to add sugar to my drinks but he’s saying you could get diabetes, even if you exercise. Therefore you’ll be worse off health wise.
No no during exercise stage is fine. And post exercise and immediately before. But casually through the day not so much
I’d not listen to a thing anyone says about getting diabetes …just eat clean…high carb low fat vegan stop eating rubbish …quit alcohol…sleep…water ….sugar 🙂👍🏻
Sugar is great for those who are very very active. Not good for those who are "normal". Weight gain and weight problems in general are never discussed in cycling circles, but many many people are not skinny little twigs, who can eat as much of whatever they want, whenever they want. He hit it on the head when he mentioned context. I think this needs to be emphasised.
Try just eating high carb low fat for a week then,don’t go sneaking in any fats or processed foods…rice meals….good hydration…sleep….youll loose weight even without working out 👍🏻
If races are now faster than the EPO period, I would be asking myself How,It's certainly not marginal gains ,when EPO benefits are at least 10% which is massive.
I think (opinion) beyond training and diet evolution there has been a massive jump in early talent identification and testing. Beyond national drives to identify, the wide use of power meters and other testing plays a huge role.
Im sure i read somewhere that stages' gym bike business was actually bigger than their power meters. I dont know whether gym's are struggling as well.
Why would Giant take on execs that ran Stages into the ground?
LOVED this
Insulin resistance is the body not responding to insulin. Pancreas still makes it. honey is generally mostly fructose. Fructose has a much lower glycemic index than glucose.
enjoyed that thanks!
I would love to see the study of the fasted training. I have been doing fasted training for about 12 years with a meat based diet. I usually eat one meal a day, sometimes 2. I started riding with a group and I’m going farther and faster with any problems at all. When there is a break away I haven’t had any loss of power or energy.
kudos for cade media for mentioning taiwan as taiwan, not 'far east'
I tried going along with the 1000mg per liter sodium advice and it caused havoc on my life. I was going to the bathroom every 20 minutes and I basically couldn't complete a workout. Even afterwards I would have to pee immediately after drinking water. Thought I had prostate issues (only 29) or another bladder issue so I talked to my doctor about it. Pretty much just told me I was an idiot for drinking that much sodium. I'm back down to like 100mg of sodium per liter and everything is back to normal.
Great show more please
No insulin resistance is the interplay between fat and sugar intake over time and the build up of intramyocellular lipids in the muscle cells( or fat build up within the muscle cells). Fat causes insulin resistance, and sugar spikes the blood sugar so a bad combination when eaten to excess(basically all junk foods). And its the least satiating combination so causes people to over-eat and put on weight/fat. These myocellular lipids gum up the receptor sites so they're not responsive to insulin. Sugar then builds up in the bloodstream, instead of being efficiently shuttled into the muscle cells for work and energy. Insulin is produced by the pancreas but it isn't able to get the sugar into the muscle cells, so sugar builds up in the bloodstream causing damage if it remains high for extended periods. The pancreas then tries to force sugar into the cells by over-producing insulin. Then when finally the sugar gets into the cells there is often too much insulin still floating around so one can get hypoglycemia, or low blood sugar and the shakes and the sweats which can be very dangerous. And needs to eat something sugary to raise it immediately. This overproduction of insulin due to insulin resistance over time is what exhausts the pancreas and leads to type2 diabetes.
When a “trained nutritionist” is recommending gummy bears, cake frosting, gatorade and Coke I really have to laugh! These are all poison to the body and just feeding an unhealthy sugar addiction indicative of poor metabolic health. No wonder such an epidemic of type2 diabetes. Ultra processed sugar laden substances are the problem.
Bonking only happens in those with poor metabolic flexibility who are unable to tap body fat for fuel. As a fat adapted cyclist I always ride fasted with no loss of performance and zero bonking.
Gutted about Stages. They use the Stages Studio range for spin at the gym and it really offers something useful for training rather than the typical spin class.
I think Giant is still willing to acquire Stages, they're just waiting to get it for pennies on the dollar; or take it over for free as a condition of their lawsuit if the company is shown to be insolvent on paper. They would be dumb to not have their own in-house power option, and this is the cheapest way to gain that capability. In doing so they can also rebuild and restructure the brand as they see fit.
The fact that Giant has already brought Stages executives under the Giant umbrella would seem to suggest that they've begun putting together their own power meter segment of the Giant brand.
23:06
90g of carbs an hour seems crazy to me but I'll take his word for it
That’s been the norm for many years
How many calories do you think you burn in an hour on the bike?
@@pandatactical4530I can burn close to 1000 cal an hour depending on how hard I ride
@@nickpedersen8789 Agreed so i don't think 360 calories an hour intake is excessive especially on a long riide.
I don't suppose Will would be around to provide an answer but maybe some of you kind folks in the comments can help?
A while back I tried shifting some weight and found it was far less successful than I'd hoped. I was in the gym 3 times a week on average doing about 90mins on an exercise bike, and regularly taking 2 brisk (1.8km in about 17 minutes) walks as my commute. I was also counting calories meticulously. Simple things like a flapjack was just whatever the packet says, for meals I'd add up the total value of the ingredients, then divide by the rough portion (1/4 or 1/5 of total or whatever) and add 10% to be sure. I was aiming for (and consistently hitting) about a 500 kcal deficit out of a 2500 calculated maintenance, but on the days I was in the gym I would regularly hit 1,000 deficit.
I kept this up for a month and the grand result was a total loss of 1kg... I'm not even sure 1 kilo can be counted as a loss, I could probably shift more weight than that with a trip to the throne room! I think I kept up my effort for about 2 weeks following, regular exercise, meticulously counted calories, no alcohol or late nights or anything, but my weight remained the same. Theoretically I should have been losing a good 500g of weight every week. I suppose it's possible that I was also building muscle in that time, but muscle is far less dense than fat and there was no tangible difference in sizes anywhere.
I suspect I'm just being stupid - I suspect the answer will probably be to keep my effort up for 6 months and see what happens then, but it was disheartening to see apparently no change for a pretty tough month+ of effort. Is it possible there are some other factors at play here or is it really just as simple as "You can't expect any sort of results until you've got a good season or two of the year under your belt"?
I had a similar problem, after initially losing a couple of kilos by exercising more and eating less I reached a plateau and lost no more weight. I must say that muscle is actually MORE dense/ heavier than fat and so losing fat and replacing with muscle is what seems to be happening to you. Going to the gym and doing weights or power exercises will build muscle in those places that are being targeted but is that where you what them for the purpose of cycling? The professionals seem to cycle before eating a breakfast, effectively burning body fat, not what they have just eaten. Walking on flat roads hardly burns any calories, certainly only a few that could be quickly replaced by one chocolate bar so you can count out walking on the road for losing weight. So, I suggest cycle before eating breakfast, no upper body gym work but replace with stretching and core strength work like curls, no food after 6pm and no refined carbs like biscuits, cake or chocolate at any time. Can’t do any harm these ideas so give them a try for 2 weeks. Good luck.
I really don’t believe it is as simple as calories in, calories out. Our bodies are a lot more complex and more intelligent than we give them credit for. Eventually, our bodies wise up to the calorie deficit and begin to say, no more. A 500 calorie deficit will only work for so long and then we will need to keep going lower and lower to experience weight loss or at least weight loss as we may have experienced it in the early stages of a diet. I think sustainability is the key as well as acceptance of where our bodies naturally like to sit which will be different from person to person. Fighting against the place where our bodies prefer to sit can lead to eating disorders and mental torture. I don’t necessarily agree with everything that was said in this podcast about being in a calorie deficit but I understand why many subscribe to the ‘calories in, calories out’ theory.
@@AnahiltMG Yes my mistake, I meant to say Muscle is more dense not less - my point was about the equivalent weight in muscle being far smaller than the same weight of fat.
As for walking not being a viable exercise choice I have to disagree. If your heart-rate is up and you're sweating, then it *is* working. Your body can't move for free, and yes though it was never a large amount of calories burned, it all adds up.
Thanks for the advice though, I'll have a go at incorporating it into my day to day
@@TT-fn1xb I'm not sure it's a theory so much as scientific fact friend. Your body cannot simply make more energy than there is. If your body needs to consume X amount of energy to survive, and you provide it with less than that through food, it has to get the rest of that energy from somewhere doesn't it?
@@daredemontriple6 I think the point I was trying to make is that x is not a fixed number. The more restrictive our diets become, the more we reduce the x number. I’m speaking based on my knowledge and experience of eating disorders.
Rapha was bought by company owned by Walmart out of Bentonville, Arkansas. That is why!
I thought this was going to be a dull chat about performance but far from it. Brilliant advice and so practical. I like Haribo too so nice to get the thumbs up for that. Pity about the advice regarding wine though but hey I'm not a pro rider so hey ho.
Power meters are weird, the recent Chris miller podcast talked about it. Shimano's power meters just don't work.
Ref, fasting. Watch Dr. Jason Fangs podcast on Diary of a CEO. He specifically states that fasting isn’t or shouldn’t be about calorie reduction , but eating your calories in a smaller window and forcing your body to burn fat when you are not eating as it’s consumed the chunk of calories in a smaller window rather than spread over the day and lowering blood insulin. It’s an interesting listen .
Correct
Eating is weak and like doping. Fasted low keto no carb is the optimum for performance that everyone I race against needs to do.
It’s been said before, please give your XLR cables more slack.
I don't think Will touched on this but you need some salt content to absorb water in your gut. Not a ton. But without it, you can give yourself GI distress drinking plain water over a long event.
Bentonville is Walmart HQ.
awesome guy
Loved this chat! Its real normal chat with a nutritionist without the bull s%£t
Totally opposite to the usual bike mechanic guest 😂