I've you enjoyed this conversation with Hannah it is definitely worth checking out my chat with UAE star Jay Vine where he talks about this new training regime that leg to 2 x vuleta stage wins and a Tour Down Under Title ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-4YH1K14Da6A.html
Training is never a regime, correct that, it makes you look dumb. Also, it did not "leg" to a win. Proofread your text before it reflects badly on you.
45 years ago, when I was “getting into” cycling, a good friend said “I just want to do this so I can do it for the rest of my life”. I took that “advice”. I’m 79, still enjoying my bike. In a way, I feel I’m lucky to have gotten into cycling at an age (early thirties) where there was NO WAY I was ever going to the Olympics.
Yeah. I see stuff like this, and good for them for fine tuning everything! For me, I realized that I'm not going to drop $6k on a bike when my old bike is still great fun to ride, and I only spent $400 on it. I'm also probably not going to have time to train for ultra distance rides, nor am I willing to relieve myself while riding. I might just have to keep it a fun way to get outside for some exercise.
Most of advice is in the section "Eating Disorders" 17:08 . Key points for the average non-pro... limit alcohol first, eat well off the bike, i.e. proteins, good fats, wholefoods and unprocessed, and lower carbs which will keep your blood sugar stable, prevent you from snacking and avoids loads of extra calories between meals. Pros are eating much more on the bike these days which if implies if done right you don't need to increase carbs off the bike. My personal experience is one or two meals a day with time restricted eating and the diet Hannah advocates is making losing weight a natural process for me. You can do a lot of zone 2 in a fasted state but if you want zone 3-5 power you need to fuel up with enough carbs beforehand.
Well said. I also found that recovery meals are overrated. After a long ride I do not eat anything at all. I do not feel hungry as my mood is up from the ride. I do not eat again until noon next day. Or sometimes use it for a mini fast. All talk of losing muscle does not apply I find. Others may differ but I suggest giving it a go. I also do an 8 hour eatting window usually. Start at noon and get my sugar/fruit in then as the sugar does not spike.
The "Back to Basics" recommendation about alcohol is spot on. I didn't even drink that much, but when I cut out alcohol I automatically cut almost 5-10 lbs. Think of the total calories (carbs) that are being cut out over a month. And cutting the post ride "reward meal" if you have already taken on enough calories before/during a ride along with limiting any calories for rides under 60-90 minutes these are simple/easy changes with huge impact. Drink water on rides of 60-90 minutes and avoid the reward meal for the club rider during these rides are super easy changes.
I eat anything and everything. I'm 72 years old, have been cycling most my adult life and raced at the amateur level. I'm about 10 lbs. heavier than I was at 21.
I was a pro rider in the early/mid 90s, and I remember doing centuries with no food because we were told to get used to it. Team mates unable to hold themselves up after the ride, some passing out. Nutrition has come a very long way in 30 years.
You are 1000% correct when you say people focus too much on the 1% gains when they ignore the bigger items like nutrition and even training. Too many people I know train based on what the strongest rider is doing that day rather than doing what would work best for them based upon where they are at and what their goals are. I also think people put too much focus into having the latest and greatest bike and highest end components, I am not saying those things are not nice to have but I just think before any of those things focus on improving the rider through good nutrition and training. Many riders in my local area put little thought into either of those things but they have very high end bikes with all the newest parts
This is the video I needed. I just finished my season and I just was disappointing…. I was too strict on everything I did. I need the fun back in my life and enjoy riding with friends. Thanks for this!! Love all the food advice as well!!
Great interview, what a great insight especially about eating sooner, i always find it’s too late to fuel when i get a low, listening to my body has always been the wrong move. Plus i’ve done long rides on minimal food to get home starving and then over eating on junk. Funny how bad ideas spread sub consciously on how to loose weight as a cyclist. Also great chat on just the feel good aspect and bonding/ problem solving over a good meal. Really enjoyed this.
29:05 - also: food cloud be an easies accessible way to raise your dopamine level and maybe even addict yourself... Thank you for this video, very informative 👍
42yo Vegan Cyclist here. Riding 20-25 hours every week of the year, Nutrition is CAPITAL. 100-150g Plant-based Protein every day. Feeling great. Never drank alcohol so I’m good on that point. Never ever bonked ´cos I’ve always fueled properly meaning LOTTA CARBS ON THE BIKE
people you don't need to announce that, just do it if you want. It's not a paid thing, its merely a click, don't act like it's costing you energy and fatigue...
Hannah’s emphasis on protein is so important, especially if one is an athlete who is over 40 as I am. Road racing since 14, now 58 and still racing, I switched to a mostly animal protein and animal fat diet last January after consuming a vegetarian diet since 16. 90% of my consumption is now beef, pork, eggs, butter, milk, cheese, seafood. Complex natural carbs are ingested pre & post training whilst plenty cycling bars, gels, etc., are eaten during training. I have a grass fed non sweetened whey protein shake with a banana after each ride. Outside of pre/during/post training all of my food is natural, REAL food; ie., mostly animal meat & fat. My recovery between efforts during training and my recovery between training days has reached levels I’ve not experienced since my 20’s. I’ve lost weight that was until now hard to lose, my vascularity and muscularity increase is doping-like… I’m shaking my head almost daily. Thus Hannah is correct to point out the importance of eating a real-foods based diet that provides a large and consistent amount of natural protein. If one hasn’t achieved this foundational real foods diet first, all else becomes useless distraction. One cannot be an optimally performing athlete unless one is first an optimally healthy athlete.
27:06 so true, I just travelled to Liege for the cyclosportive. Of course I wanted a bite of the local meals, but half of my meals were things I either brought with me or did on site with base ingredients. But for that I stay out of hotels and rent places with a kitchen in it
Regarding your conversation about Zwift, I am reminded of the movie Gattaca. It's not enough to be physically capable, vision and will account for dramatic affects.
A detail about nuts for a snack. If they are chewed up really well, to my understanding brings out the nutrition as well as flavor. I happen to love studying and experimenting with nutrition so I never feel like Im missing out on foods. I also keep it simple. The palette and food cravings change with dietary honing to individual needs. Also nasal breathing exercises brings creates phenomenal energy to the system... athlete proven. Lots of YT videos out there. Buteyko is a good place to start.
I woulda liked to have heard the rest of what she was about to say on the glucose tracking convo she was having with the jumbo contact before you cut skipped it out........
I gave up beers and i didn’t get any better. So now I just do really light beers like 90 cal/3g carb, only after a big workout or cutting the grass since I had a big calorie burn
No diet works if you don’t like to eat it. I’ve found that I can sustain a practice of eating a banana and some nuts after a ride for recovery and eating dates as an on-the-bike food that’s much better than gels for my taste. My biggest challenge is to do the zone 2 work I need after a hard couple intervals. When I am good about that part, I typically stay five kilos lighter for the same power.
I ride with a banana in my jersey and a full water bottle, after my 3-hour weekend ride I've had enough and feel good. I believe Hannah is right, make it fun and keep it simple. I too don't like riding in the rain. Good for ya! 😃
Unless you're riding total piano, that seems like insufficient water and calories. I think I go through at least three bottles one with electrolytes, 1000 KCal carbs on a ride of three or more hours.
I have her book. Still make her danish egg cake from time to time. -U10 PS - Ah shux. I don't drink. Have to keep looking to figure out why i'm stuck at 20% BF.
I ride because i love it. I don't care what the pro's do or do not! They do not have to work in Gardens like i do for 6 hours a day. Never wanted to be like a pro. I eat like a bloke who cycles most days lol
Actually a few beers at the weekend is the worst kind of drinking! It's becoming known now that even one beer is detrimental. When you stop to think about why you drink, it's easy to stop and come at the 'why' from a different angle!
@@xxxxxx-zy9luapparently more beers? Or the same amount of beers but more often? I guess the problem here is that the volume and / or frequency is too little.
Could the increase in average Peloton speed (increase in calorie output) be a factor in the increase in carb intake during rides for amateurs and on the bike during stages for pros?
@RoadmanCyclingPodcast can Hannah discuss the special recovery drink that pro riders nowadays drink after a stage ? I believe it is freshly juiced beetroot juice ? If so, how much, when and what are benefits for a cyclist. Benefits for non cyclist ?
Nothing new under the sun! The great Australian athletics coach Percy Cerutty was preaching the value of "whole foods" etc. in the 1950s and '60s. Several of his books are still in print in which he outlines his philiosophy on life in general and gives details about his dietary ideas.
@@TheRoadmanPodcast thanks - for example Dylan Johnson had a video interview but also was the podcast episode 745 on 15 May; this video intervire was a week later but I’m missing a podcast format equivalent (I will watch the yt vid of course) but it was confusing a bit. 👍
Then you missed the point. The information was, unless you're one of the 200 or so lining up for the over-hyped French group ride, your nutritional needs are met by a simple proper mixed diet and you're likely overthinking things if you think you need anything more detailed.
For what ? Did you not hear they consume 90-120 g an hour on the bike. You think with all the money involved this is a mistake? They also consume a good amount of protein.
Sugar (sucrose) is glucose / fructose 50/50… they do not process the same!.. evolutionary enzyme turns fructose to fat as a life sustaining process- turns off fat oxidation.. increases leptin resistance- encourages more caloric intake… glucose does not do this..
There are carbs, then there are carbs with fibre. Fibre is not a macro technically but still essential for gut biome which does produce essential micronutrients. High Protein diets often lack fibre so if you want a happy gut (highly recommended for long rides ask Tom Dumoulin) then you’ll need that fibre … and if you’re eating fibre it’s hard to avoid at least some carbs. The key to success is in the timing of course, considering the water retention and digestion etc.
@@rlshultz5841 Because there are different types of carbs/sugar. There’s the simple sugars, easily digestible like gels (alcohol, white bread, white rice, etc) and there are more complex sugars/carbs not so easily digestible like vegetables, berries that in addition to sugar have fiber and loads of micronutrients and antioxidants that are important for immune function and metabolism. Complex carbs also keep one feeling fuller longer. The whole conversation was about what is consumed outside competition (in competition gels and simple carbs are appropriate b/c body can’t tolerate a meal but needs energy) and how to lose/maintain weight. So yes, she appropriately made a distinction between the two different types of carbs.
First answer is it's not fast since it's not sustainable, second answer : chill out, cut alcohol, eat more protein, avoid ultra processed foods, and if you can't look at the amount of sugar in it. What they didn't say though : you want to avoid that sugar because it's also low in fibers that slows down its absorption
When did the Vuelta become all about Sepp? Don’t think Jumbo went with the plan of Sepp winning. Love to see him win, but not like he said, not gifted!
What is the maximum distance that a cyclist can ride before it become unhealthy? For myself I find out that I can ride 250-300 km and then I need to wait a minimum of 2-3 days before I can do the same distance again.
Great interview Hannah asked Bjarne Rijs for advice: chill out with the ketones and get some proper “gear”that really works. 😅. Long term it’s not healthy the way the pros control their body weight. Vingegaard looks like a 10 year old child.
Precisely why we shouldn’t aspire to their proportions, and most of them I think are happy to put on 20lbs in retirement and enjoy food properly again. It’s a weird sport.
Jonas natural test levels must be close to zero, i don’t know how he has the strength to turn the pedals. Remember a lot of pros are using the thyroid medications and so on but still, it’s not healthy
Ketone use is silly. There is no reason what so ever to believe that ketones are better than a banana. For less intensive efforts it will work just as well. But it tastes terrible so why would you chose it over a gel? Talking about ketosis and cycling at the same time is stupid.
Look into fructose. It is not the saint it is touted to be. Ketone is fuel, just as glucose is. Not better as such, but unlike glucose will it not affect bloodsugar or insulin secretion. Some might benefit, just as some individuals are more sensitive to creatine. Datawise, it takes a lot of data to show a 2-4% increase, coming from any given change in fueling strategy. The variance day by day, even if you are eating exactly the same, sleeping the same amount and cycling the exact same route, will easily disguise an increase or decrease of output, even if it is real. Hannah Grant is a regular on danish morning TV as a chef. She has some excellent points on snacking, but is missing a point about why people snack. Satiation (not about feeling full immediately after a meal, but not feeling the need for constant refueling) is very much about blood sugar control, and how the ratio of macros affect ghrelin, leptin and insulin. But like the ketone thing, is it hard to get reliable data on nutrition, and we are often left with statistical analysis of questionable data (epidemiological studies, questionaires). Elite level cycling is a different beast all together, and what is probably more appropriate for the average Joe, will not take you to the top of Tourmalet in record time.
CONTEXT - Hannah was specifically asked about weight loss and/or maintenance NOT refueling by a pro during competition which is what the naysayers are whining about - “What?! No gels?” She was asked to comment on a NON-PRO cyclist and nutrition. I know dudes wanna cosplay being PRO but you’re not and therefore your nutritional needs and regimen will differ.
People who need to think about weight. They are not athletes to me. They're not built for it. Go into weightlifting or something because you're killing yourself slowly. Like this woman here probably did.
38:20 oh gosh, printed food is going to be sterilized food with zero fiber. It is going to be so bad for the gut health and overall health of those athletes. There is so much about food we don’t understand and printing it is going to miss so much from what nature provides. I hope that never happens
Didn't TJvGarderen get on the low carb idea, and his results plummeted quickly and he didn't acknowledge his mistake until he was ready for retirement...
“Low carb” is not what Hannah was talking about. She was addressing the types of carbs one eats. She was saying highly processed carbs/foods like the “white” foods (white bread, white rice, alcohol) are not going to keep you feeling full for very long, so you eat more and more and that is counterproductive to weight loss/maintenance. She was saying that protein is essential for rebuilding muscles and feeling full longer periods of time. Complex carbs in whole food (berries w/ low glycemic index, leafy greens, root veggies like beets and squashes, etc) are going to keep you fuller and provide the micronutrient (vitamins) content as well as healthier sugars that one needs for good health. She did not advocate the low carb diet that is associated with going into ketosis which is high fat, moderate protein, low low carb intake. That is likely the diet that TJvGarderen was doing that hurt him. Hannah was also speaking more to the average cyclist and not pro cyclists diet regimens, particularly in competition where the caloric and dietary needs of a pro are significantly different that non pro athletes.
@@maddexq9107 I agree and I didn't mean Hannah was advocating for low carb for pro athletes, just that TJ jumped on this fad, and that it hurt TJ, (I think Hannah mentioned the idea as such). He acknowledged this problem himself at the very end of his career. Too bad, I think he could have been on the podium at TdF if he didn't screw up his diet.
@@rikkshow I got that rikk (you weren’t necessarily commenting on Hannah’s input). I agree it’s a shame that TJvG’s career took the trajectory that it did. It was so promising after he took the white jersey at the TdF and I fully expected that he would podium in subsequent years. I didn’t know about the low carb (assuming ketosis) diet that he used and that he felt it hurt his performance in the end. Appreciated you sharing that insight.
Ketogenic diet does work for a very large proportion of the population, more than 60%... The nutritional area is way understudied and overly complicated (interactions of hormones/macronutrient profiles/lipids/microbiome/biochemical pathways/etc...)... I hope next decade and with the advent of faster massive data analyses more light will be shed. My main take-away from studying is for someone to be able to switch in and out of ketosis after acquiring metabolic flexibility. Also think that studies that do not include confirmed metabolic flexible subjects are biased! Metabolic flexibility seems to take some months. On the other hand, we people are not the same (lean-mass hyperresponder phenotype, inuit do not produce ketones).
I had to stop watching shortly after the mention of Bjarne Riis as my old boss in cycling. As much as he is probably a good person and at least did confess to doping, This is sort of where being taken seriously on the subject of increasing performance in cycling in a legit manner stops.
@@TheRoadmanPodcast only watched this one (yet). Part of it might be me not being used to the dialect . That's not an issue if you listen to the whole thing but it is with the chopy editing.
@@marcdaniels9079 but when they're out on there long training rides they're try to do one thing getting fat adapted , but can't because of all the sugar in the liver. Humans must of fueled on gels back in the day???
How do you know she’s overweight? You only see her face. Some Scandinavians have full looking faces and thin bodies. Your logic is suspect as well. Plenty of very knowledgeable folks out there about food science who are overweight and vice versa. You can still know things without doing them yourself. It doesn’t negate that knowledge or expertise. For example, still plenty of doctors who smoke or are overweight despite knowing the negative effects of both practices.
@@maddexq9107 it negates they intelligence, and that disqualifies them , and yes she have at least 10-15kg overweigh..how I know..Sweden fat faces??? Wow now race ideology
Speaks better English which is not her native tongue better than a lot of folks I interact with here in the States. My guess is you are a native speaker who doesn’t know a second language and who has not spent any significant time outside your US bubble?
Come on man quit this bullshiit......The new riders are all young manipulating the passport to get better then if they are really good and behave they get a motor like MVP.
