What Pro Cyclists Eat with World Tour Nutritionist Will Girling | Ask a Cycling Coach Podcast 501
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.5K Ratings
🗓️ 14 November 2024
⏱️ 50 minutes
🧾️ Download transcript
Summary
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// TOPICS COVERED
(00:00) Welcome!
(00:40) High Carbohydrate Intake in Endurance Sports
(03:34) Differences Between Elite and Average Athletes
(05:05) Building a Nutrition Plan for Cyclists
(07:41) Calculating Caloric Demands for Pro Cyclists
(10:41) Managing Weight and Hydration in Training
(18:16) Balancing Fiber Intake During Grand Tours
(20:25) Macro Guidelines for Cyclists
(25:22) Common Nutrition Mistakes Cyclists Make
(27:10) Fueling Strategies for Endurance Rides
(30:03) Carbohydrate Periodization Explained
(35:59) Nutrition for Pro Cyclists During Grand Tours
(43:12) Practical Nutrition Tips for Everyday Cyclists
(49:19) Final Thoughts and Resources
Will Girling has been the lead nutritionist at EF Pro Cycling during an era of massive change in cycling nutrition. He joins us for a dive into the intricacies of endurance nutrition for pro and average cyclists alike, including high carbohydrate intake during competitions, strategic fueling for grand tours, and the variance in individual nutritional responses. Get practical tips for amateurs, the importance of proper nutrient timing, common nutrition mistakes, and the essentials of building a well-rounded diet for cyclists.
// RESOURCES MENTIONED
- Will Girling’s Nutrition Coaching: https://willgirling.com/
- The Flavor Thesaurus book: https://a.co/d/1y98lvt
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Transcript
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| 0:00.0 | Welcome to another episode of the Ask a Cycling Coach podcast presented by trainer road. |
| 0:03.2 | And today we have Will Gurling with us. |
| 0:05.2 | And we're going to talk nutrition for some context on who Will is. |
| 0:09.3 | Will Gurling was the, I should say it was. |
| 0:12.3 | I think it's fairly new for you. |
| 0:13.5 | But you're the lead nutritionist there at EF Pro Cycling for the pro cycling team that we always watch with the best kits and everything else. |
| 0:20.7 | Yeah. And in addition to that, he's an LMJU. He's a doctorate student there in applied sport and exercise |
| 0:25.2 | science. Will, your background and endurance, nutrition and everything is well documented. |
| 0:30.4 | And I'm really excited that you reached out to come onto the podcast. Because I have some topics, |
| 0:35.5 | particularly kind of current topics with nutrition that I want to talk to you about. |
| 0:40.8 | I want to just start off right off the top. |
| 0:43.9 | Magnus Ditlev taking in 180 grams of carbohydrates at the Iron Man World Championships in Kona. |
| 0:50.7 | Christian Blumen felt, you know, it's become somewhat consistent for him, but having an absolutely, like, impressive amount of, like, volume of projectile vomiting that he did on the bike, and he somehow continued to finish the race. |
| 1:05.1 | That sort of, like, the vomiting thing is becoming more common. |
| 1:08.4 | We're seeing athletes talking about taking in 180 grams per hour. Research doesn't indicate that we can actually take in and process that much. |
| 1:16.2 | As a person who has very much been in the trenches with the world tour cycling team that has |
| 1:21.0 | worked with companies like Martan and other nutrition products that are designed to be high |
| 1:26.1 | carbon intake, where do you sit on all of this? |
| 1:29.1 | Like, are athletes pushing the limits in an unnecessary way? |
| 1:33.7 | Or is science lagging behind in terms of its understanding? |
| 1:37.1 | Where do you sit on this? |
| 1:38.4 | Yeah, I think it's super interesting. |
... |
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