Performance Process: How to do 'high-carb' with Tim Podlogar
Spin Cycle
Escape Collective
4.9 • 1.1K Ratings
🗓️ 15 December 2023
⏱️ 32 minutes
🧾️ Download transcript
Summary
This week's Performance Process is the latest in our series delving into how and why World Tour racing is getting so much faster. The first of our deep dive episodes on the specifics of how racing is getting faster, Dr Tim Podlogar is our guest to discuss all things "high-carb."
The jokingly self-professed Mr Carbohydrate, Podlogar is an exercise physiologist at Birmingham University focusing on sports nutrition, exercise metabolism, environmental physiology and endurance performance. He is a former rower turned 5.5 w/KG cyclist and head nutritionist at Bora-Hansgrohe World Tour team.
Podlogar has tested low-carb diets in the past and is now a high-carb advocate. In this episode we discuss the benefits of a high-carb approach, why the simple carbohydrate is having its day all over again, how to fuel your own rides, and why we still need to consider supply and demand. Podlogar even gives us a grams of carbohydrate per kilogram of body weight for various breakfast timing options.
The Performance Process is a members-only podcast from Escape Collective. If you're not a member, you'll need to become one (insider or supporter level both apply – monthly or annual both apply) to listen to the full show.
Timestamps:
08:00 – Changing from low carb to high carb
16:00 – Advancements in nutrition products
17:40 - Doing your homework
25:00 – Pros v amateurs
26:32 – Post ride window
27:51 – Fuel the activity
32:30 - All about the balance
35:10 – How many crabs and when
38:04 – Why you are always hungry post ride
47:10 – How to fuel for early morning rides and races
Transcript
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| 0:00.0 | Welcome back to performance process everybody. Okayyly frets. Ronan. Have you been |
| 0:17.4 | eating your pasta, bread, crackers? I've been carbo-loading. I thought it was cardboard. It's not carbo-loading I thought it was cardboard it's not cardboard is it not |
| 0:25.8 | cardboard. Cut cardboard loading? Yes. Yes. Yummy. Well, what are we talking about today |
| 0:30.5 | Ronin? I think we've just given a hint there and that's a terrible pun. |
| 0:35.3 | We're talking about it. |
| 0:36.3 | Carbohydrates, the high-carbohydrate trend that seemingly has taken over cycling in the |
| 0:42.4 | last little while and sort of breaking down the |
| 0:46.4 | house and the whys around that but also why is it a trend now because it is not exactly |
| 0:51.9 | news that ingesting carbohydrates will aid your performance. |
| 0:55.7 | So yeah, we're talking all things carbohydrates and we're talking with, I'm going to say Mr. |
| 1:00.9 | Carbohydrate himself, that is Dr. Tim Podlegar, who is an exercise physiologist, |
| 1:07.2 | mainly interested in sports nutrition, exercise metabolism, environmental physiology and endurance performance. I'm reading this straight from his page on the University of Birmingham's website where he is working in the school of sport exercise and rehabilitation sciences. |
| 1:24.8 | He's also quite appropriately for this podcast, the head nutritionist at Borahanskwa World Tour team. |
| 1:30.8 | Hmm. |
| 1:31.8 | All right. |
| 1:33.0 | Yeah, the reason why we wanted to chat about this is because it's one of our series of how are they |
| 1:37.7 | going so fast, basically. |
| 1:41.6 | We had that recent episode with Alex Dauset where we talked through a number of the different reasons why the Peloton by all by all data we can find is is going fast, if not faster, |
| 1:53.2 | than it was in some of the deep dark eras |
| 1:55.3 | of pro-cyclings past. |
| 1:57.1 | And we wanted to dig into the various things |
| 1:59.0 | that have changed in the last for 20, 30 years, |
... |
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