Best Way to Raise FTP, Pro Nutrition, Strava Segments and More – Ask a Cycling Coach 296

Santa Cruz Bicycles’ Keegan Swenson joins us to discuss what type of training best raises FTP, what pro athletes eat on and off the bike, Strava segments and much more!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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TOPICS COVERED IN THIS EPISODE

- Intro 0:00
- Nate and Keegan’s 370 for 30 challenge 10:22
- Is Sofia getting too fast for Nate at Cape Epic? 17:10
- Avoiding hand and arm fatigue while descending 19:55
- What raises FTP better: threshold or suprathreshold? 52:35
- How to avoid GI Distress during running 1:16:05
- Favorite ride food options of Keegan Swenson 1:42:52
- What are the best Strava segments in the world? 1:53:04
- Does “road feel” even matter with trainers anymore? 1:57:44
- The hosts’ go-to grocery shopping lists 1:58:46
- The hosts’ favorite cycling glasses 2:03:22
- What to do if dogs are chasing you on your bike 2:07:19

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SUCCESSFUL ATHLETES PODCAST

• iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667

• Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en

• YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

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RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

1. Software Engineer Job Posting: https://trainerroad.recruiterbox.com/

2. Successful Athletes Podcast: https://www.trainerroad.com/successful-athletes-podcast

3. Keegan’s 370w for 30min Ride File: https://www.trainerroad.com/app/career/keegels/rides/101953287-and-the-snakes-start-to-sing-

4. Fat Gripz for strength training: https://www.roguefitness.com/fat-gripz

5. Rogue Axle / Stubby Axle: https://www.roguefitness.com/catalogsearch/result?q=axle

6. Rogue Wrist Roller: https://www.roguefitness.com/rogue-wrist-roller

7. Wolf Tooth Fat Paws: https://www.roguefitness.com/rogue-wrist-roller

8. Blog Post: What Is Lactate Threshold and How To Train It: https://www.trainerroad.com/blog/what-is-lactate-threshold-and-how-to-train-it/

9. Carbohydrate intake during exercise and performance: https://www.sciencedirect.com/science/article/abs/pii/S0899900704001169

10. Fructose–Glucose Composite Carbohydrates and Endurance Performance: Critical Review and Future Perspectives: https://www.semanticscholar.org/paper/Fructose%E2%80%93Glucose-Composite-Carbohydrates-and-Review-Rowlands-Houltham/513cbf4679d886b145ad5eda9a75f358f7f8c2bd

11. Carbohydrate feeding during exercise: https://www.tandfonline.com/doi/full/10.1080/17461390801918971

12. CHO Oxidation from a CHO Gel Compared with a Drink during Exercise: https://www.researchgate.net/publication/43202066_CHO_Oxidation_from_a_CHO_Gel_Compared_with_a_Drink_during_Exercise

13. A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise: https://www.researchgate.net/publication/262050749_A_Step_Towards_Personalized_Sports_Nutrition_Carbohydrate_Intake_During_Exercise

14. Comparable Exogenous Carbohydrate Oxidation from Lactose or Sucrose during Exercise: https://journals.lww.com/acsm-msse/Fulltext/2020/12000/Comparable_Exogenous_Carbohydrate_Oxidation_from.21.aspx

15. Addition of sodium alginate and pectin to a carbohydrate-electrolyte solution does not influence substrate oxidation, gastrointestinal comfort, or cycling performance: https://cdnsciencepub.com/doi/abs/10.1139/apnm-2019-0802

16. Addition of an Alginate Hydrogel to a Carbohydrate Beverage Enhances Gastric Emptying: https://europepmc.org/article/med/32079920

17. A Hydrogel Drink With High Fructose Content Generates Higher Exogenous Carbohydrate Oxidation and a Reduced Drop in Dental Biofilm pH Compared to Two Other, Commercially Available, Carbohydrate Sports Drinks: https://www.frontiersin.org/articles/10.3389/fnut.2020.00088/full?report=reader

18. Carbohydrate Hydrogel Products Do Not Improve Performance or Gastrointestinal Distress During Moderate-Intensity Endurance Exercise: https://journals.humankinetics.com/view/journals/ijsnem/30/5/article-p305.xml

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