Elevation Deep Dive, Pacing, Bike Choice and More – Ask a Cycling Coach 323
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.6K Ratings
🗓️ 2 September 2021
⏱️ 125 minutes
🧾️ Download transcript
Summary
BWR Asheville winner Sofía Gomez Villafañe joins Coach Chad and Jonathan for a deep dive on elevation training, when to train high, when to train low, using elevation tents and more.
Tune in now and get faster!
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TOPICS COVERED IN THIS EPISODE
- Sofia’s BWR Ashville experience 5:49
- How do the fitness requirements differ between gravel and XCO 9:53
- Cape Epic update and the physical toll of stage racing 12:59
- Altitude training deep dive 27:14
- Should you train at a high altitude? 1:24:58
- How to time altitude training 1:28:54
- Nutrition for long events 1:50:54
- What bike is the best all-around off-road bike 1:53:12
- Live questions and answers 1:57:48
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STUDIES MENTIONED IN THIS EPISODE
Exercise-induced arterial hypoxemia. Dempsey, Wagner 1999: https://bit.ly/3gWGlzq 33:03
Ventilation, oxidative stress, and nitric oxide in hypobaric versus normobaric hypoxia. Faiss et al 2013: https://bit.ly/3yAjLlX 38:27
Effect of hypoxic dose on physiological responses and sea-level performance. Wilber et al 2007: https://bit.ly/2VedcrQ 47:10
Effects of incomplete pulmonary gas exchange on VO2 max. Powers et al 1985: https://bit.ly/3BEmMDF 51:30
Hyperoxic training increases work capacity after maximal training at moderate altitude. Chick et al 1993: https://bit.ly/38B9rjm 52:22
Erythrocytes retain hypoxic adenosine response for faster acclimatization upon re-ascent. Song et al 2017: https://bit.ly/3zFgMu5 56:51
Contemporary Periodization of Altitude Training for Elite Endurance Athletes Mujika et al 2019: https://bit.ly/38xieCO 1:12:04
Application of Live Low-Train High for Enhancing Normoxic Exercise Performance in Team Sport Athletes. Mclean et al 2014: https://bit.ly/3zMkr9y 1:25:36
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | Welcome to the podcast. It's dedicated to making you a faster cyclist the ask a cycling coach podcast presented by trainer road |
| 0:06.2 | Here's my long time |
| 0:08.2 | Man, you've been like my wingman for a long time on this Chad. It's exciting. Here with our head coach Chad Zimmerman |
| 0:13.6 | Hi everybody. This is episode 323 crazy |
| 0:16.8 | And we also have with us Cliff. Let's see not Cliff. But yes Cliff pro teams. So if you go miss video fun |
| 0:23.0 | How you doing Sofia? Good things are having me on. Yeah, it's gonna be fun to have you on here |
| 0:28.2 | If anybody sees on YouTube you can join us by the way every Thursday at AM Pacific |
| 0:33.0 | You can subscribe to our YouTube channel and you totally should you'll get content that makes you faster |
| 0:37.0 | And you could also see at some point we might see like a bleach-tired emo kid walking behind you |
| 0:42.8 | named Keegan to at some point so we're talking about elevation today |
| 0:47.0 | And he was very concerned that I would not mention the fact that elevation is indeed not real according to him |
| 0:52.4 | So he made up so all the sciences beyond the mark |
| 0:58.8 | I'm gonna say Chad you've done hours upon hours of research for this so I'm sure you can apply it on that one so |
| 1:06.8 | Okay, so a couple of details before we get going successful athletes podcast |
| 1:10.8 | I've been recording with so many fantastic athletes lately is just so inspiring |
| 1:16.7 | We have the story of Jessica Brooks. It was published this week and Jessica |
| 1:21.2 | Fortune 400 VP |
| 1:23.8 | Mom and master's national crit champion like how impressive |
| 1:28.5 | So honestly not unlike you Sofia you're an Olympian, but you also work and you run a lot of what goes on at ritual chocolate |
| 1:37.6 | You do a huge amount of work with that balancing pro life and career |
| 1:42.5 | Can I ask you really quick on that like? |
| 1:44.8 | Is how do you do that? |
... |
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