Elevation Deep Dive, Pacing, Bike Choice and More – Ask a Cycling Coach 323

BWR Asheville winner Sofía Gomez Villafañe joins Coach Chad and Jonathan for a deep dive on elevation training, when to train high, when to train low, using elevation tents and more.

Tune in now and get faster!
----------------------------------------------
TOPICS COVERED IN THIS EPISODE

- Sofia’s BWR Ashville experience 5:49
- How do the fitness requirements differ between gravel and XCO 9:53
- Cape Epic update and the physical toll of stage racing 12:59
- Altitude training deep dive 27:14
- Should you train at a high altitude? 1:24:58
- How to time altitude training 1:28:54
- Nutrition for long events 1:50:54
- What bike is the best all-around off-road bike 1:53:12
- Live questions and answers 1:57:48

----------------------------------------------

STUDIES MENTIONED IN THIS EPISODE
Exercise-induced arterial hypoxemia. Dempsey, Wagner 1999: https://bit.ly/3gWGlzq 33:03
Ventilation, oxidative stress, and nitric oxide in hypobaric versus normobaric hypoxia. Faiss et al 2013: https://bit.ly/3yAjLlX 38:27
Effect of hypoxic dose on physiological responses and sea-level performance. Wilber et al 2007: https://bit.ly/2VedcrQ 47:10
Effects of incomplete pulmonary gas exchange on VO2 max. Powers et al 1985: https://bit.ly/3BEmMDF 51:30
Hyperoxic training increases work capacity after maximal training at moderate altitude. Chick et al 1993: https://bit.ly/38B9rjm 52:22
Erythrocytes retain hypoxic adenosine response for faster acclimatization upon re-ascent. Song et al 2017: https://bit.ly/3zFgMu5 56:51
Contemporary Periodization of Altitude Training for Elite Endurance Athletes Mujika et al 2019: https://bit.ly/38xieCO 1:12:04
Application of Live Low-Train High for Enhancing Normoxic Exercise Performance in Team Sport Athletes. Mclean et al 2014:  https://bit.ly/3zMkr9y 1:25:36

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq
Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

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

Build Your Custom Plan: https://bit.ly/3oR8sme
Train Together with Group Workouts: https://bit.ly/3fkaYyd
Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
Twitter: https://twitter.com/TrainerRoad
Strava Club: https://www.strava.com/clubs/trainerroad