Sleep for Athletes, Creatine for Cyclists, Fitting in Strength Training, Beets for Cyclists - Study Review – Ask a Cycling Coach Podcast 472
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.6K Ratings
🗓️ 2 May 2024
⏱️ 86 minutes
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Summary
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// TOPICS COVERED
(0:00) Welcome!
(0:37) Is sleep hygiene overrated? Bonnar, et al., 2018
(16:19) Does creatine *not* improve cycling performance? Barranco-Gil, et al., 2024
(41:24) Order of strength and endurance training, Lee, et al., 2020
(01:06:47) Beetroot juice: Does it actually help with heat?
// RESOURCES MENTIONED
- https://trainerroad.cc/bonnar2018 Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches. Bonnar et al., 2018
- https://trainerroad.cc/Barranco-Gil2024 High-dose short-term creatine supplementation without beneficial effects in professional cyclists: a randomized controlled trial. Barranco Gil, et al., 2024
- https://trainerroad.cc/3wkT3CT Order of same-day concurrent training influences some indices of power development, but not strength, lean mass, or aerobic fitness in healthy, moderately-active men after 9 weeks of training. Lee, et al., 2020
- https://trainerroad.cc/Calvo2020 Influence of Nitrate Supplementation on Endurance Cyclic Sports Performance: A Systematic Review. Calvo, et al., 2020
- https://trainerroad.cc/Firari2024 Effects of Dietary Nitrate Supplementation in Recreational and Trained Cyclists in Normoxic and Hypoxic Conditions. Firari, et al., 2024
- https://trainerroad.cc/McCarthy2024 Pre-Loaded Betaine Improves Thermoregulation When Cycling in The Heat. McCarthy, et al., 2024
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Transcript
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| 0:00.0 | Welcome to a special research review episode of the Ask of Cycling Coach Podcast presented by Trainer Road. |
| 0:04.0 | Today we are going to look at fresh research that looks into sleep for athletes, create team for cyclists, |
| 0:08.6 | fitting in strength training with your aerobic training that you're likely doing already on the bike. |
| 0:13.2 | And we're also going to look at some surprising research on beats for cyclists. |
| 0:16.6 | I thought I understood it and then this research completely called everything into question. |
| 0:20.5 | Maybe we don't understand it. |
| 0:21.9 | So it'll be interesting. |
| 0:23.0 | Sarah, Laverty, is here with us. |
| 0:25.6 | Austin to have you, Sarah. You may see Sarah in the Train Road Forum. |
| 0:29.1 | Finding all sorts of things like research to help supplement a lot of the topics on there and also just being an awesome community manager on there. |
| 0:37.0 | Sarah, what's the first study we're looking at today? |
| 0:40.0 | Yeah, so we're looking at a study that's looking at the most effective ways |
| 0:46.0 | improving sleep for subsequent athletic performance and this well it's a systematic review and it indicates that it's actually probably a lot more simple |
| 0:59.6 | than what we might think. So let's dive into the review. It's by Bonner et al, and they collected |
| 1:09.2 | studies that were one looking at the effectiveness of interventions aimed at improving sleep and then two |
| 1:17.3 | if there was subsequent improvements in performance as a result in competitive athletes. |
| 1:24.0 | So they've only found 10 studies, |
| 1:27.0 | and I think that was because a lot of the studies of this nature |
| 1:32.0 | don't exclusively include competitive athletes. |
| 1:36.0 | They had 218 participants that were all around 18 to 24 years old. So they were young and they found there were four |
| 1:45.8 | different types of interventions they organized this into. First was sleep |
| 1:50.6 | extension so just trying to get as much sleep as possible, then napping sleep |
... |
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