Training Babble: Off-Road Insights for Mountain Bike and Gravel Cycling
Unlock your endurance potential. The Training Babble Podcast takes a deep dive into the strategy and science behind training for off-road cycling and gravel racing. Host Dave Schell brings over 20 years of coaching and racing experience, including as former Director of Education at TrainingPeaks.
Each episode features interviews with experts and insiders to inform your training on topics like physiology, nutrition, mental toughness, equipment selection, and race tactics. Expect an informative yet lighthearted conversation filled with practical tips to up your performance. Special guests from across the cycling world join to share their hard-earned wisdom.
Whether you're an amateur looking to reach new heights or a coach wanting to refine your craft, The Training Babble Podcast offers a master-class in endurance training. Challenging conventional methods, busting myths, and digging into the latest research, this show equips you with the knowledge to train smarter and unlock your full athletic potential.
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Training Babble: Off-Road Insights for Mountain Bike and Gravel Cycling
Healthy Weight Loss for Endurance Athletes with Alex Larson
Let's connect! Send me a message at KaizenEndurance
Summary
In this episode of the Training Babble podcast, host Dave Schell speaks with registered dietitian Alex Larson about healthy weight loss strategies for endurance athletes. They discuss the importance of nutrition in training, the shift from focusing on weight loss to improving body composition, and personalized nutrition strategies that can enhance performance. Alex emphasizes the significance of protein intake for recovery and performance, common mistakes athletes make in their weight loss approaches, and the concept of healthy caloric deficits. The conversation highlights the need for a balanced approach to nutrition that supports both athletic performance and overall well-being. In this conversation, Alex Larson discusses the critical role of carbohydrates in fueling workouts, the importance of proper nutrition before, during, and after exercise, and strategies for building gut tolerance to higher carbohydrate intake. The discussion also covers considerations for weight loss, age, and gender differences in nutrition, emphasizing the need for patience and consistency in achieving body composition goals.
Takeaways
- Nutrition plays a crucial role in endurance training success.
- Fasted training is not an effective weight loss strategy for athletes.
- Focus on losing excess body fat while maintaining muscle mass.
- Personalized nutrition plans are essential for athletes' success.
- Breakfast is a key meal for regulating hunger and energy levels.
- Protein intake is vital for recovery and performance enhancement.
- Avoid overly restrictive diets that can lead to binge eating.
- Front-loading nutrition can prevent evening cravings and binges.
- A slight caloric deficit can lead to sustainable body composition changes.
- Embrace carbohydrates during workouts to fuel performance. Carbohydrates are essential for energy during workouts.
- Feeling good after a workout boosts confidence and motivation.
- Proper fueling strategies can enhance workout performance.
- Building gut tolerance for carbs is crucial for endurance athletes.
- Nutrition should be optimized for both performance and weight loss.
- Recovery nutrition should include carbs, protein, and hydration.
- Age can affect muscle mass and hydration needs.
- Women may experience slower body composition changes during menopause.
- Consistency and patience are key to achieving body composition goals.
- Working with a dietitian can provide personalized nutrition guidance.
Find Alex at AlexLarsonNutrion.com or follow her on Instagram
