Protein absorption: it’s ~30g per meal. The reason why protein powders have 30g scoops.
Aerobike advantage: (I might be totally off!) usually kicks in around 30km/hr and starts to drop off around 6% gradient.
Double days: what wasn’t mentioned was how long DD should be undertaken. @chad’s blog post on this mentions giving 3x/week a try…but for how long — 2 weeks? 2 months? 
Imagine how much higher the kJ would be if that was a steady state .85 IF ride… ouch could be pushing 2000
Yeah I burn calories fastest on things in sweet spot. Typical sweet spot workout puts me around 1,000 calories/hour
not necessarily. The data for the 30g/meal is from fast absorbing protein like whey, which is then oxidized. Slower digesting protein does not typically have the limiter like this. Reason most of us should just stick to whole food for our protein and not really worry too much about timing it. As then we’re pretty much in a “fed” state throughout the day with plenty of AA’s circulating on our system doing the work they need to do.
I used to subscribe to this site since he was trying to challenge much of the broscience ideas which were prominent in bodybuilding. There was a lot of dogma about how nutrient timing has to be super precise, but in reality it only needs to be super precise when doing multiple competitions. Even @Nate_Pearson’s example of a triathlete or someone else doing 2 a days, they would only need to be gung ho about the timing if they did a depleting workout first, then were planning another depleting workout in the PM. Most athletes don’t do doubles like that.
Hi guys, interesting to hear you talk about testing in different positions to determine baselines/ training zones! I’ve wrote a blog on the subject based off of recent research which can be found below… essentially I’m curious to know how people here work it? Do you have differing zones for TT v. Road / Do you train often in your TT position and the difference is insignificant? Influence of upright versus time trial cycling position on determination of critical power and W’ in trained cyclists - Premier Endurance
What were the book recommendations in this episode?
There was somewhere in the first half but I can’t remember the name of it.
Cannondale released the findings of their testing in the design of their new SystemSix in July. They say that compared to their Super Six, which is traditionally the race bike of choice for Cannondale riders, the critical point of weight over aerodynamics happens at around 6% grade. Keep in mind this data is specific to the Cannondale bikes, but the principle remains the same. Lightweight bikes only benefit you when going uphill, and the benefit starts to increase more rapidly the steeper it gets. SystemSix Whitepaper
The following podcast is a really good podcast about how much protein we actually need. Spoiler alert…its not nearly as much as people think. These guys are plant-based eaters but are not dogmatic about it. And they do good research when they cover a topic.
https://www.tfflifestyle.com/tff-006-whats-the-deal-with-protein/
Thanks for the input, kudos to you on a 44g “snack” in the afternoon, I’m curious, what was it??? I’m not eating nearly as many calories as you are so I’m consuming around 100-110g of protein right now. During the season I probably averaged around 130, with a slight uptick on workout days. But spreading that out can still be a challenge if breakfast is in the 20g range.
I have a friend/teammate who is vegan and gets only about 10% of his daily calories from protein. There seems to be tons of variance on the topic. He’s got more muscle mass than I do so I can’t say what he does isn’t working. although he’s a triathlete so, he should have a bit more upper body bulk anyway…
Even better - it was only 300-ish calories. 1 cup of greek yogurt with some whey protein mixed in. Very filling, very low calorie, very high protein. You can skip the whey if so inclined, but I strongly recommend plain greek yogurt for any high protein diet. I’ve recently switched to whole milk from non-fat because I’ve shifted my macros and need more fat in my diet, but either can work very well
Warning: n=1 results on protein and strength. This summer I upped protein to 1.5-2g/kg and started lifting heavy (for strength) twice a week. At 56 years young I set new lifetime PRs in the gym and am up to 75% of weight (95kg) on bench, seated cable row, and lat pulldown. Old knee injury, flat feet, and weak hips = my body still doesn’t like squats or deadlifts. Have been lifting for strength for years after rotator cuff surgery, and then broken collarbone (mtn bike). Big jump in strength, the only real change was a) I’m older, and b) staying on top of protein intake.
Maybe I was a lifelong underachiever in the gym? Regardless, I feel 25 years younger and can ride in the drops for hours now without any feeling tightness/soreness in shoulders after the ride. No aspirations as a GC guy so I don’t care about the extra upper body muscle weight. Hoping for similar gains on the road next year after working thru a full TR training cycle.
I actually kind of enjoyed Sassafras, it’s so rapid in it’s intervals it passes really quickly like Jonathan mentioned.
@trpnhntr one more question… how did you figure out your macro ratio? I’ve played around and tracked mine in the past, but really haven’t felt any difference (good or bad). I also have never spoken to a nutrition specialist to try to figure it out either, but I’m thinking that it could be time to do so.
I historically ran very low fat - 10-20%, with a relatively high carb intake. No real science behind it - just how I was running things due to my pre and post ride nutrition. Mostly all healthy whole foods, but still very high carbs. Protein has always been around 20-30%.
I recently (5 weeks ago) made the dramatic switch to 40% fat. This was after some blood work at an annual physical that was overall extremely good, but had a few things that my doctor connected to my low fat intake (follow-up blood draw is tomorrow). Figured it wouldn’t cost me much to make the switch since as long as I could find the carbs I could cut and the fat I could replace them with I’d be fine managing total calories.
I haven’t noticed a huge change in my performance, but I also don’t have a ton of comparison points yet. I was just finishing base on the normal high carb low fat blend and made the switch as I jumped into build - so I don’t have before and after hard efforts to compare.
gotcha. thanks
Loved the podcast today, the bit at the end about cat5 racing and how newbies always chase everything had me cracking up in the car on the way home, great work @Jonathan 
. (It’s the same here in the UK).
I’m 95%+ plant-based. Very occasional fish. Went plant based in February this year. Never felt better. I get asked all the time “where do you get your protein.” I get plenty of protein from plants! As long as I eat some soy, beans, nuts I get plenty. I’m 150-155 pounds (so around 70 kg) and getting 60-80 grams of protein is fine: right around 1. Maybe if I was lifting for bodybuilding I’d try to 1.5-2. But 2+ is okerjill based on everything I’ve read. Check out www.veganbodybuilding.com
Agree that it’s hard to find
