Sports Nutrition for Women with Kristen Arnold: Fueling Performance through Peri and Post Menopause

Summary
In this episode, host Dave Schell interviews sports dietitian Kristen Arnold about sports nutrition for women, with a focus on menopause. They discuss the differences between men and women in terms of nutritional needs and how the menstrual cycle affects performance. They also explore the impact of nutrition on perimenopause and postmenopause, including recommendations for protein and complex carbohydrates. The conversation emphasizes the importance of energy availability for female athletes and the need for flexibility in training plans. Resources for further education and support are also provided.

Takeaways

• Female athletes have specific nutritional needs that differ from those of male athletes.
• The menstrual cycle can affect performance, and optimizing nutrition throughout the cycle can lead to improved performance and overall quality of life.
• During perimenopause, focusing on protein intake and complex carbohydrates can help manage symptoms and maintain optimal bone density.
• Postmenopausal women may experience a boost in performance and have a greater ability to maintain lean mass.
• Coaches should be aware of the signs of low energy availability in female athletes and prioritize fueling and recovery.
• Resources for further education and support include Stacey Sims' book 'Roar,' Feisty Performance, Nancy Clark's Sports Nutrition Guidebook, and Kristen Arnold's e-course on sports nutrition for women.

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ISSN Position Paper

Transcript

Dave S (00:00.974)
Welcome back to the Training Bible podcast. I'm your host Dave Schell. And today we are going to talk about sports nutrition for women with sports dietitian, Kristen Arnold. Kristen, thanks for joining me.

Kristen Arnold MS, RDN, CSSD (00:11.859)
Yes, thanks so much, Dave. I'm excited to be here.

Dave S (00:14.861)
So I reached out, I coach quite a few females and I know I've tried to keep up with what the latest literature is on the differences between men and women when it comes to nutrition and nutritional needs. And you recently released a course, Sports Nutrition for Women. And so I thought this would be a great opportunity to talk about what's new and then really dive into, I think specifically menopause and how women.

as they approach menopause and are in menopause, like how things change. So for people that maybe don't know you, could you just give us a little bit more background about yourself and tell us what you do?

Kristen Arnold MS, RDN, CSSD (00:56.964)
So I am a registered dietitian by trade. I went to the Ohio State University. I also have a master's of science in nutrition, human nutrition.

and I have my sports dietetics credential. So I call myself a sports dietitian. I also coach cycling with a company called Source Endurance, Athletes One -on -One, and for things like junior development camps. And then in the last two years, I became the Women's Development Road Director for USA Cycling. So I am a team director for...

the women's road programs with USA Cycling, primarily working in Europe with Team USA.

Dave S (01:40.298)
And I think that's one of the other reasons I was really excited to talk to you is I think I've I've talked to nutritionist or dietitians before and They're very knowledgeable and things like that But you're also cyclist yourself and you've also you know You also work with women one -on -one and so it's like I think your knowledge is just gonna be like so much more encapsulating as far as what the needs are and like Where maybe it deviates from what the literature says and what actually happens in practice and what you do there so?

I guess let's start this conversation just by starting with talking about like what are some of the big differences between men and women for nutritional needs and how does that coincide with the menstrual cycle?

Kristen Arnold MS, RDN, CSSD (02:24.662)
Yeah, so some of the biggest differences, I mean, before we had more studies that came out about how female reproductive organs and female reproductive hormones were affecting nutritional needs and performance parameters.

before all the recommendations were based on things like we know that women are generally in smaller bodies and they don't sweat as much because they don't have as much surface area so they don't need as much water or fluid like it was really generic. So in the last 20 years I'm probably gonna get this number wrong but there's something like 800 studies that have been conducted specifically on women

athletes or active women with regards to sports nutrition and the menstrual cycle in female reproductive organs. So some of the main differences physiologically are that people with female reproductive organs do have a harder time maintaining and putting on lean mass, especially in the older demographics. So in the peri -postmenopause life cycle, life phase.

and that female athletes also specific to endurance activities burn a higher proportion of fat to carbs at any intensity. So zone two, we burn a higher proportion of fat to carbs compared to males.

Dave S (04:02.984)
So that's really, and I'm gonna try not to like go off on too many tangents, but that's super interesting to me, is just talking to an athlete about that today. And we were talking about, I guess it's over the last like five years or so, there's been all this stuff coming about about pushing higher carb intake, right? And 60 to 90, and now people are doing 100 and 120, and we were, like she tried it for a bit and like she'd.

get GI distress and so we were talking today, I'm like, well, if 60 is working for you, like stick with 60. And so it's interesting to think that if they're burning a higher proportion of fat at all intensities, then that kind of goes in line with that. So what's been your experience with the like carbon take recommendations for women?

Kristen Arnold MS, RDN, CSSD (04:45.272)
Mm hmm. Yeah. there was a position paper that came out two years ago by the international society of sports nutrition. and that's been a really helpful resource to me. It's, it's, it's a position paper. So, it takes into account like a body of literature and experts look over it, but it's really nice for practitioners and for athletes. Cause it kind of summarizes all of the information that we want to know. And like,

practical recommendations. And so in that paper, they did talk about studies that have been conducted on the amount of carbohydrates that female athletes can take in. Generally, there is a cap at about 60 grams an hour.

So personally, I think that part of that might be that there's just not been enough studies done on female athletes. Like we thought, you know, 20 years ago, athletes couldn't metabolize more than 30 grams an hour.

Dave S (05:30.753)
Interesting.

Kristen Arnold MS, RDN, CSSD (05:47.033)
Right? Like the recommendation was 30 to 45 grams an hour, even for long duration, high intensity exercise. And now we know it's that people can metabolize and absorb and digest up to 120 grams. So I think the research is a bit behind. but right now what we know is that based on the literature, 60 grams is about the upper level of tolerance for most female athletes.

Dave S (06:15.749)
And I promise I won't harp on this too much, but I'm just like super curious. This is something I've wondered about like in my experience in coaching athletes, male athletes too. It seems like lower power athletes, like I know the studies say like body size doesn't matter, but in my experience, it seems like lower power athletes might have more trouble taking on higher carbs. And what I mean by that is, you know, let's say their threshold is

220 and they're racing at like 200 or 210, it seems like they have trouble taking on 350, 400 grams of carbs or calories per carbs per hour. Man, I can't talk. So is there anything, like, do you know of any studies that kind of address that as far as like power output in relation to carbon take?

Kristen Arnold MS, RDN, CSSD (07:09.82)
It's more about the tolerance and the gut training that the athlete goes through than it is about the power output. But what I can tell you is a lot of recommendations. So like daily carbohydrate needs or daily protein needs are based on body weight. it's a gram per kilogram body weight equation. And so if the interesting thing is the standard recommendations for during exercise are actually not based on body size, they're just a generic amount of gram.

but I mean if you think about it somebody so let's say somebody has a threshold of 220 watts but they might be a hundred hundred twenty five pounds the person in a smaller body like that they're just gonna have less surface area in their intestines to actually absorb and digest nutrients or somebody in a bigger body is gonna have a larger colon.

So it could have to do more with like the body size than the power output. but also something to keep in mind is like, training level and.

focus on that. So people that potentially have higher wattages are training more consistently and they are supporting their bodies to maintain that training. And so they may be able to tolerate, but as far as I'm aware, I actually have not seen any studies that look at like power output to amount of carbs they could tolerate.

Dave S (08:41.347)
Got it, okay. I guess there's a perfect example of causation and correlation, huh? So getting back to the differences between male and female athletes, you said carbs is one of the things that it looks like there might be an upper limit there for female athletes as far as the current evidence. What are some of the other differences?

Kristen Arnold MS, RDN, CSSD (08:47.758)
Yep.

Kristen Arnold MS, RDN, CSSD (09:04.807)
Some of the other differences include the...

potential benefit of focusing on nutrition throughout the menstrual cycle. So where male athletes, they have more fluctuation in their hormones throughout the day. Female athletes have a bigger fluctuations throughout the month, right? So a typical menstrual cycle is around 28 days. And I'll say, first of all, not all athletes will notice a difference when they're making

these changes or implementing these strategies within their performance or health context, but other athletes it's a huge boost in their like overall quality of life and their performance. And some of the typical recommendations with regards to optimizing nutrition throughout the menstrual cycle include making sure that heat management is

is emphasized and prioritized in the 10 to 14 days before someone starts their period. So that's especially relevant right now in the summertime and in the springtime when people are not necessarily acclimated.

that your core body temperature goes up in the premenstrual phase. So your ability to tolerate heat goes down. Also other factors such as your plasma volume goes down. So focusing on good hydration practices and also making sure that you are fueling well before and during exercise.

Kristen Arnold MS, RDN, CSSD (10:47.451)
are going to be even more helpful in that phase than potentially the other phases. Like you may be able to get away with not fueling well or hydrating well the first 10 to 14 days, but if you try to do that in the last four or the 10 to 14 days before your period starts again, you might notice positive effects.

Dave S (11:07.999)
Okay, and so I feel like a lot of, or at least a lot of what I know came from Stacey Simms' book, Roar. And I've seen some studies, like on mysportscience .com or .org, and they looked at all the different studies. And like the takeaway from that that I got was that, yes, there can be, but like it varies for everybody. And I think you started off by saying that, that it's like, we can't just look at this one thing. It's a bell curve, but some people are gonna be on the...

left side and some people are going to be on the right side. And so what would you recommend for Pete for women as they're starting to make adjustments? Like is there something where they should start with? I mean, you just kind of said like making sure you're feeling before and after kind of in those 10 to 14 days leading up to your period and then really focusing on hydration as well. Is there anything else they should keep a lookout for?

Kristen Arnold MS, RDN, CSSD (12:03.494)
Definitely tracking their menstrual cycle. So the first recommendation, the first thing that I recommend is to do a menstrual cycle.

I suggest doing is tracking your cycle and even doing it in wherever your training log is. So if you use training peaks or something like that, there is a metrics tab and you can track your, your menstrual cycle as a metric in training peaks. And depending on your coach or how data driven nerdy you are, you can actually create graphs in, WK05 software that look at performance related to the, where you are.

are in your menstrual cycle. So keeping track of those metrics like how you're feeling, where your energy levels are at, what your perceived exertion was during training or competition, those are all...

step number one to discovering like how this fluctuates for you throughout the month and then potentially implementing some of the evidence -based strategies to optimize performance within the context of the female reproductive organ hormones.

Dave S (13:15.419)
Awesome. So then I guess the last thing that, or maybe not the last thing, but I think protein is a big question I have, or a big question I have based on that book. I think she gave some recommendations for women and to me, the amounts seem crazy. Cause I think it's like two grams per pound of body weight or something like that. And is that still the thinking or?

Was that a typo? I'm super curious about that.

Kristen Arnold MS, RDN, CSSD (13:47.2)
Yeah, I would also like to know if it was real or typo. So standard recommendations now, according to that ISSN paper, and then also other literature I've looked at is 1 .4 to 2 .2 grams of protein per kilogram body weight. So yeah, I remember that too. She did come out with an updated copy, which I actually had.

Dave S (13:52.298)
Hahaha.

Dave S (14:09.498)
That makes more sense to me.

Kristen Arnold MS, RDN, CSSD (14:17.203)
but I have not flipped through it yet. And so I'm curious to see how the protein recommendations have changed. But yeah, those were pretty intense. They do go up for peri - and post -menopausal women. The recommendation there now is 1 .6 to 2 .2 grams of protein per kilogram body weight.

Dave S (14:17.722)
Okay.

Yeah.

Kristen Arnold MS, RDN, CSSD (14:41.503)
because perian postmenopausal women will have a harder time maintaining and putting on lean mass, but it's still, yeah, 1 .4 to two for most athletes.

Dave S (14:50.968)
Okay, so I think that that's a good segue, unless there are there any other things you wanted to highlight as far as the differences between men and women.

Kristen Arnold MS, RDN, CSSD (15:00.879)
No, just the standard recommendations for protein are the same for men and women, but I would say it's arguably more important for women to meet their protein needs because of that lean body mass factor.

Dave S (15:17.239)
Okay, and so how do those recommendations change when a woman starts to enter perimenopause? And I guess let's first start by defining what is that and when does it occur, how long does it last, things along those lines.

Kristen Arnold MS, RDN, CSSD (15:31.714)
So perimenopause is loosely defined as when a woman's periods start to become irregular or missed. So the length between menstruation may be longer or shorter or irregular and it can be anywhere from like six months to like 10 years that somebody's in perimenopause.

Dave S (15:55.797)
interesting.

Kristen Arnold MS, RDN, CSSD (15:58.593)
And then menopause is defined as the point in time when a woman has not had a menstrual cycle in 12 months. So it's been 12 months since they had a period and that's where menopause is. And then the moment they hit menopause, that's when they become postmenopausal.

Dave S (16:18.485)
Okay, interesting. And what ages does that typically occur at?

Kristen Arnold MS, RDN, CSSD (16:25.091)
Typically, it's around, it's like late 30s to early mid 40s. And I'm actually forgetting, there is a definition for like early menopause. And I think it's early 30s is when you would be considered to be early menopause.

Dave S (16:43.573)
Okay. And so how does that, as a woman is entering perimenopause, how do those recommendations change from what the, I guess, standard recommendations are?

Kristen Arnold MS, RDN, CSSD (16:56.258)
Mm -hmm. So as we understand it, a lot of the changes that...

people that are perimenopausal will experience are based on chronically elevated estrogen. So when someone has a period throughout the month, their estrogen will go up and down as their menstrual cycle goes up and down. But as you hit perimenopause now, estrogen is chronically elevated. And so that's what causes a lot of the symptoms like hot flashes, mood disturbances, putting on extra

fat mass, sleep disturbances. And so a lot of the recommendations are to address some of those symptoms.

And so some of the main recommendations are one, like I mentioned, making sure to keep on top of protein with the 1 .6 to 2 .2 grams of protein per kilogram body weight, which I believe for like 150 pound athlete, I'd have to do the calculation, but it's something around like 140 to 160 grams per day, something like that.

Dave S (18:07.029)
So I had a question on that too. So when we say per kilogram of body weight, is that lean mass or is it just in general? OK.

Kristen Arnold MS, RDN, CSSD (18:15.715)
Total mass, yep. Yeah, so 1 .6 grams of protein per kilogram body weight for someone that's 150 pounds is about 110 grams. Which in reality is actually totally not difficult to meet. That's like three 30 -gram servings and then an extra snack of 20 grams.

Once you get, if you're in a bigger body where that number will go up significantly, it can become more difficult to meet protein needs because just the sheer amount of food you need to eat is bigger. But yeah, so making sure to meet protein needs.

And then also focusing on complex carbohydrates, complex carbohydrate rich foods. And these help to maintain optimal blood glucose levels and reduce insulin spikes, which is supposedly one of the ways that fat mass gets put on in that phase. So by incorporating foods like brown rice, beans, lentils,

whole grains, these foods help to provide those really beneficial carbohydrates but not spike the blood glucose levels so we can more optimally maintain our lean mass and keep off fat mass.

Dave S (19:39.665)
Okay. Awesome. And what are the, are there any other changes in the perimenopause phase?

Kristen Arnold MS, RDN, CSSD (19:49.539)
Yes, but it's more person specific as far as how they experience what kind of symptoms they have. There are all kinds of fun strategies that we can use with like timing of foods. For example, having more carbohydrate rich foods in the morning and tapering throughout the evening. There's some studies showing that.

Dave S (19:54.769)
Okay, got it.

Kristen Arnold MS, RDN, CSSD (20:13.667)
insulin sensitivity is higher in the morning, meaning more of the carbs that we eat will go towards like glycogen storage and activity for the day, where if we have that same amount of carbs, carbohydrate rich fruits in the evening, they'll go towards fat retention. So, yeah, timing of nutrients is really important.

and incorporating anti -inflammatory foods as well. So one of the other factors with peri and post -metapause is estrogen is protective of bone density. And so in post -metapause, when we have then our estrogen, so it's chronically elevated during peri -metapause, but then when we get into post -metapause, it's flatlining, right?

And at that point, it's really important for women to engage in strategies that optimize their bone density. And so incorporating like calcium rich foods like dairy or small fish that contain bones in them, engaging in strength training and heavy lifting exercises or plyometrics. Those strategies are really helpful to make sure that women are maintaining and optimizing their bone density.

Dave S (21:37.321)
So you had mentioned the lower glycemic foods or complex carbs and so is there any effect on performance when you're entering perimenopause? Like more reliance on exogenous carbohydrates or anything along those lines?

Kristen Arnold MS, RDN, CSSD (21:57.304)
That's a great question. A lot of the studies look more at some of the outside factors that may affect performance, such as like a loss of the lean mass and a gain of the fat mass than they do like the actual performance parameters.

And, and there's also other factors such as like sleep disturbances, right? So, one thing I've heard from the women that I work with in that age demographic is they're not recovering well. And is that because of the hormones or is that because there's all these other factors that is affecting their ability to recover? Like I said, such as the sleep disturbances, overall, like mood and quality of life goes down, which can decrease motivation and training, things like that.

Dave S (22:34.03)
Right.

Dave S (22:47.693)
Okay. And so then how do things change as we start to move into, and I guess maybe this sounds like a dumb question, but is menopause just kind of like a defined moment and then once, then you're post menopause? So it's not really a phase. Okay. And so how do things change post menopause?

Kristen Arnold MS, RDN, CSSD (23:03.302)
Correct.

Kristen Arnold MS, RDN, CSSD (23:08.006)
So in post menopause, anecdotally, I will say that I've worked with quite a few athletes that will see performance losses in perimenopause, but then they'll actually see like a boost again in post menopause.

And again, we're not totally clear on what the contributing factors are to that. I think it's a number of things and it depends on the athlete, but definitely their ability to keep off fat mass in post menopause is much more successful than if the woman is perimenopause. So some performance boosts there and...

And again, I think it's just like, it's overall quality of life goes up too, because you're not dealing with that higher estrogen levels that's affecting other factors.

Dave S (24:01.836)
And so what advice would you have for a coach like myself who's working with women in these demographics and just women in general? Like how, one, how can we educate ourselves better besides, I know I can take your course, which I probably will. And then like, what are some other resources that you have and like, how do we address this with our athletes and like things to look out for things along those lines?

Kristen Arnold MS, RDN, CSSD (24:16.228)
Great.

Kristen Arnold MS, RDN, CSSD (24:25.894)
I definitely would recommend keeping in close touch with the athletes and making the training plan pretty flexible. Yeah, so like if you have, you know, a traditionally...

Dave S (24:34.507)
I love that. I love that so much. Yeah.

Kristen Arnold MS, RDN, CSSD (24:42.47)
a traditional progression of training where you're doing three or four weeks on one week off that might need to be like totally thrown out the window. They might have a day where they feel absolutely amazing, but they have a rest day that day and they have another day where they're supposed to do a four hour long ride, but they feel totally terrible. And so optimizing the times when the athlete feels good and then taking recovery when it's needed. So.

Dave S (25:11.466)
Yeah.

Kristen Arnold MS, RDN, CSSD (25:12.561)
And some of the athletes that I've worked with in this phase, we, yeah, even just a short text or looking in comments, I won't even have them rest until they tell me they need it because it's not so long that they're not optimizing their training, but it's long enough that their body is dictating when they need the recovery, not the training plan.

Dave S (25:37.577)
And I love that. I mean, that's one of my philosophies anyway for men or women. It's like it should be very fluid and we should take advantage when you're feeling good and rest when you're not. I love to hear you say that. And so what are some of the resources that we can look to as coaches or as athletes that are looking to this?

Kristen Arnold MS, RDN, CSSD (26:00.328)
I definitely do like Askin Jukendrup, so my sports science. He is a great resource. Feisty Performance also has quite a few resources. So there's a group called Feisty Media and they have different arms such as Feisty Metapause and Feisty Performance. So they put out different

Dave S (26:04.905)
Yeah, yeah, Oscar, yeah.

Kristen Arnold MS, RDN, CSSD (26:25.416)
blogs and information that's very digestible for athletes and coaches. Also, Stacey Sims is a good resource and Nancy Clark's Sports Nutrition Guidebook. So it's kind of a tome of sports nutrition and is a really helpful starting point there. And then yes, I do have an e -course where we go into

Dave S (26:51.623)
Yeah.

Kristen Arnold MS, RDN, CSSD (26:54.92)
sports nutrition guidelines for women and yeah, and that's available now too.

Dave S (27:03.398)
Awesome, yeah, and I'll definitely link to that and also to that ISSN paper as well. Is there anything, I feel like we covered quite a wide array of things today. Is there anything that I missed that you think is really important that people should know about or other things that are kind of like top of mind at the moment?

Kristen Arnold MS, RDN, CSSD (27:25.608)
The only other thing I would add is, and this is something that I'm just taking every opportunity to talk about, is that in the literature, the one...

The one factor that we know affects performance the most is energy availability for athletes. So especially women, when women are in low energy availability, it can affect their hormones, but also their ability to recover, their risk of injury, their ability to progress and sustain training. And so there is a bigger margin of error for male athletes when they're

Dave S (27:43.622)
Yes.

Kristen Arnold MS, RDN, CSSD (28:07.)
not eating enough calories, like they may be able to sustain health and performance for longer, but for female athletes it's a really fine line between not getting enough calories in and their performance or health plummeting. So coaches being aware of what the signs and symptoms are of low energy availability is really important and looking out for that both in communication with the athlete and in their training.

And for people that don't know, energy availability is effectively the balance between the number of calories an athlete is intaking and the amount of calories they're burning through exercise. So it's specific to athletes that have training. And we know that when athletes aren't eating enough calories for the amount of training they're doing, it can cause all these issues.

Dave S (29:05.509)
And so I think this is a really big issue in cycling on both sides with men and women. Every like there's so much focus on being lighter. And so what would be your advice? Like if you if you could just like tell athletes one thing like as far as when they're, you know, everybody wants to cut weight and be light, but they also need to feel their training. And so as athletes start to go down that rabbit hole and really get into the weeds, what do you tell them?

as far as like the healthiest way to approach this and fuel their work.

Kristen Arnold MS, RDN, CSSD (29:38.734)
Mm -hmm. Yeah, generally, fueled is strong, right? There is a watts per kilogram part of the sport. No one can deny that. But there's a really fine line between optimizing the weight part of that equation and optimizing the watts part of that equation. And...

And so generally speaking, we know that fueled athletes will be able to sustain training longer and you'll actually progress up in your training. Like that's what I see in a lot of athletes. And I'll say too that, yes, there's plenty of athletes that intentionally cut calories.

but I've worked with more athletes that are doing it unintentionally and they're just not aware of how much, how many calories they need to intake. So working with a professional and like a registered dietitian or a qualified nutritionist to know at least what that looks like for them can be really helpful so they can have a gauge there.

Dave S (30:28.387)
Mm -hmm.

Kristen Arnold MS, RDN, CSSD (30:47.149)
But at some point when you're in chronic low energy availability, you're just compromising long -term aspects of performance and health. And the longer you're in that phase where you're not eating enough, the harder it's gonna be to come out of it.

Dave S (31:02.979)
And so what's one of the biggest kind of telltale signs that a woman or female is in that low energy availability?

Kristen Arnold MS, RDN, CSSD (31:15.919)
it's usually a combination of factors. so things like, like the common ones I see are athletes that are, are regularly getting sick, like they're getting colds. They get through one or two training blocks and they have a cold again. they might have, they might be at higher risk for like overuse injuries, like, just like little knee pains or little pains in their hips.

And then also not having energy throughout the day. So maybe they can get through their training, they're completing their training, but then they feel like a zombie the rest of the day.

And as a coach, you'll one of the telltale signs is that they're not actually improving in their training or performance. Like you're prescribing a perfect training plan. Everything should be progressing. They should be gaining like a couple percent every month, every season, and they're just not getting any better. part of that could be training method, but a lot of the time it's the athlete not fueling well enough.

Dave S (32:21.921)
What about missed periods?

Kristen Arnold MS, RDN, CSSD (32:25.295)
Yeah, so that would be down the line, right? So I like to say that hopefully we catch it before that happens. Like losing a period or skipping a period is, in my opinion, like further down the line of chronic low energy availability. By the time that's happening now, like, okay, we definitely need to address this. Clinically...

Dave S (32:29.217)
Really?

Dave S (32:48.064)
Interesting, okay.

Kristen Arnold MS, RDN, CSSD (32:52.911)
The point at which it becomes clinically significant is when an athlete skips three or more periods in a row, or they skip three periods throughout a six month amount of time.

So if you have three periods, but like you skipped every other period, or you skipped two periods and then you have a period, but then you skip another one, that would also be clinically significant. But yes, those can also be signs of chronic low energy availability.

Dave S (33:24.64)
Very good to know. Awesome. Well, thank you very much. Where can people find you?

Kristen Arnold MS, RDN, CSSD (33:30.383)
My website is sportsnutritionforwomen .com and on there you can find links to services and also the e -course that we put out. Or if you just have questions, I like to make myself available as a resource to the cycling community. I'm invested in making the sport better and so feel free to reach out with anything you have.

Dave S (33:53.022)
Fantastic really appreciate that awesome. Well, thank you very much for taking the time. I appreciate it. And I know I certainly learned a lot

Kristen Arnold MS, RDN, CSSD (34:00.591)
Yes, thanks so much, Dave.

Dave S (34:01.917)
All right, take care.