{"id":67926,"date":"2021-02-05T09:42:12","date_gmt":"2021-02-05T17:42:12","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=67926"},"modified":"2021-02-11T10:07:29","modified_gmt":"2021-02-11T18:07:29","slug":"best-way-to-raise-ftp-pro-nutrition-strava-segments-and-more-ask-a-cycling-coach-296","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/best-way-to-raise-ftp-pro-nutrition-strava-segments-and-more-ask-a-cycling-coach-296\/","title":{"rendered":"Best Way to Raise FTP, Pro Nutrition, Strava Segments and More \u2013 Ask a Cycling Coach 296"},"content":{"rendered":"\n<p id=\"block-11bdadde-76a1-4d35-896c-32e0b7bd3db3\">Santa Cruz Bicycles\u2019 Keegan Swenson joins us to discuss what type of training best raises FTP, what pro athletes eat on and off the bike, the world\u2019s most aspirational Strava segments and much more in Episode 296 of the Ask a Cycling Coach Podcast!<\/p>\n\n\n\n<p id=\"block-c898a78f-3b41-4424-8827-238fbcd624bf\">More show notes and discussion in the <a href=\"https:\/\/www.trainerroad.com\/forum\/t\/best-way-to-raise-ftp-pro-nutrition-strava-segments-and-more-ask-a-cycling-coach-296\/52396\" data-type=\"URL\" data-id=\"https:\/\/www.trainerroad.com\/forum\/t\/best-way-to-raise-ftp-pro-nutrition-strava-segments-and-more-ask-a-cycling-coach-296\/52396\" target=\"_blank\" rel=\"noreferrer noopener\">TrainerRoad Forum.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Best Way to Raise FTP, Pro Nutrition, Strava Segments and More \u2013 Ask a Cycling Coach 296\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/EukuwM2kl_Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-spotify wp-block-embed-spotify wp-embed-aspect-21-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Spotify Embed: Best Way to Raise FTP, Pro Nutrition, Strava Segments and More \u2013 Ask a Cycling Coach 296\" style=\"border-radius: 12px\" width=\"100%\" height=\"152\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" data-src=\"https:\/\/open.spotify.com\/embed\/episode\/0ZKvU0fQXYiB8S8scupMMl?si=BPDsr2dHS3uw4xnj95Mgfw&#038;utm_source=oembed\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-188ed379-bcb7-4b82-b7b5-032b11447cc3\">Topics covered in this episode<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Intro 0:11<\/li><li><sup>3<\/sup> Nate and Keegan\u2019s 370 for 30 challenge 10:22<\/li><li>Is Sofia getting too fast for Nate at Cape Epic? 17:10<\/li><li><sup>4-7<\/sup> Avoiding hand and arm fatigue while descending 19:55<\/li><li><sup>8<\/sup> What raises FTP better: threshold or suprathreshold? 52:35<\/li><li><sup>9-17<\/sup> How to avoid GI Distress during running 1:16:05<\/li><li>Favorite ride food options of Keegan Swenson 1:42:52<\/li><li>What are the best Strava segments in the world? 1:53:04<\/li><li>Does \u201croad feel\u201d even matter with trainers anymore? 1:57:44<\/li><li>The hosts\u2019 go-to grocery shopping lists 1:58:46<\/li><li>The hosts\u2019 favorite cycling glasses 2:03:22<\/li><li>What to do if dogs are chasing you on your bike 2:07:19<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Resources and Studies Mentioned in This Episode<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><a href=\"http:\/\/www.trainerroad.com\/jobs\" target=\"_blank\" rel=\"noreferrer noopener\">Software Engineer Job Posting<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/sap\" target=\"_blank\" rel=\"noreferrer noopener\">Successful Athletes Podcast<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/app\/career\/keegels\/rides\/101953287-and-the-snakes-start-to-sing-\" target=\"_blank\" rel=\"noreferrer noopener\">Keegan\u2019s 370w for 30min Ride File<\/a><\/li><li><a href=\"https:\/\/www.roguefitness.com\/fat-gripz\" target=\"_blank\" rel=\"noreferrer noopener\">Fat Gripz for strength training<\/a><\/li><li><a href=\"https:\/\/www.roguefitness.com\/catalogsearch\/result?q=axle\" target=\"_blank\" rel=\"noreferrer noopener\">Rogue Axle \/ Stubby Axle<\/a><\/li><li><a href=\"https:\/\/www.roguefitness.com\/rogue-wrist-roller\" target=\"_blank\" rel=\"noreferrer noopener\">Rogue Wrist Roller<\/a><\/li><li><a href=\"https:\/\/www.roguefitness.com\/rogue-wrist-roller\" target=\"_blank\" rel=\"noreferrer noopener\">Wolf Tooth Fat Paws<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/what-is-lactate-threshold-and-how-to-train-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">Blog Post: What Is Lactate Threshold and How To Train It<\/a><\/li><li><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900704001169\" target=\"_blank\" rel=\"noreferrer noopener\">Carbohydrate intake during exercise and performance<\/a><\/li><li><a href=\"https:\/\/www.semanticscholar.org\/paper\/Fructose%E2%80%93Glucose-Composite-Carbohydrates-and-Review-Rowlands-Houltham\/513cbf4679d886b145ad5eda9a75f358f7f8c2bd\" target=\"_blank\" rel=\"noreferrer noopener\">Fructose\u2013Glucose Composite Carbohydrates and Endurance Performance: Critical Review and Future Perspectives<\/a><\/li><li><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17461390801918971\" target=\"_blank\" rel=\"noreferrer noopener\">Carbohydrate feeding during exercise<\/a><\/li><li><a href=\"https:\/\/www.researchgate.net\/publication\/43202066_CHO_Oxidation_from_a_CHO_Gel_Compared_with_a_Drink_during_Exercise\" target=\"_blank\" rel=\"noreferrer noopener\">CHO Oxidation from a CHO Gel Compared with a Drink during Exercise<\/a><\/li><li><a href=\"https:\/\/www.researchgate.net\/publication\/262050749_A_Step_Towards_Personalized_Sports_Nutrition_Carbohydrate_Intake_During_Exercise\" target=\"_blank\" rel=\"noreferrer noopener\">A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise<\/a><\/li><li><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2020\/12000\/Comparable_Exogenous_Carbohydrate_Oxidation_from.21.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">Comparable Exogenous Carbohydrate Oxidation from Lactose or Sucrose during Exercise<\/a><\/li><li><a href=\"https:\/\/cdnsciencepub.com\/doi\/abs\/10.1139\/apnm-2019-0802\" target=\"_blank\" rel=\"noreferrer noopener\">Addition of sodium alginate and pectin to a carbohydrate-electrolyte solution does not influence substrate oxidation, gastrointestinal comfort, or cycling performance<\/a><\/li><li><a href=\"https:\/\/europepmc.org\/article\/med\/32079920\" target=\"_blank\" rel=\"noreferrer noopener\">Addition of an Alginate Hydrogel to a Carbohydrate Beverage Enhances Gastric Emptying<\/a><\/li><li><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2020.00088\/full?report=reader\" target=\"_blank\" rel=\"noreferrer noopener\">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<\/a>18. <a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/ijsnem\/30\/5\/article-p305.xml\">Carbohydrate Hydrogel Products Do Not Improve Performance or Gastrointestinal Distress During Moderate-Intensity Endurance Exercise<\/a><\/li><\/ol>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Successful Athletes Podcast<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/successful-athletes-podcast-presented-by-trainerroad\/id1516326667\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/successful-athletes-podcast-presented-by-trainerroad\/id1516326667\" target=\"_blank\" rel=\"noreferrer noopener\">iTunes<\/a><\/li><li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a><\/li><li><a href=\"https:\/\/www.youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\" data-type=\"URL\" data-id=\"https:\/\/www.youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p id=\"block-ac5b5e3e-ddbb-4295-9491-46d455cec895\"><strong><em>For more cycling training knowledge, listen to <a rel=\"noreferrer noopener\" href=\"https:\/\/www.trainerroad.com\/podcast?utm_source=TrainerRoad%20Blog&amp;utm_medium=referral&amp;utm_campaign=aacc-257&amp;utm_content=bottom%20cta\" target=\"_blank\">the Ask a Cycling Coach \u2014 the only podcast dedicated to making you a faster cyclist<\/a>. New episodes are released weekly.<\/em><\/strong><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Santa Cruz Bicycles\u2019 Keegan Swenson joins us to discuss what type of training best raises FTP, what pro athletes eat on and off the bike, the world\u2019s most aspirational Strava segments and much more in Episode 296 of the Ask a Cycling Coach Podcast!<\/p>\n","protected":false},"author":20,"featured_media":68028,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[3460],"tags":[3766,32,43,3770,1552,850,101,110,3788,3778,3789,3785,3780,246,3520,3255,270,3769,3521,285,288,3767,2724,3786,1757,446,3782,3771,498,3776,501,3781,3784,561,3080,3787,3779,592,3783,623,883,3768,663,708,709,758,3772,3773,3774,3775],"class_list":["post-67926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ask-a-cycling-coach-podcast","tag-3766","tag-aerobic","tag-ask-a-cycling-coach","tag-capabilities","tag-capacity","tag-carbohydrate","tag-carbs","tag-challenge","tag-cycling-classes","tag-distress","tag-dogs","tag-dumb-trainers","tag-fructose","tag-ftp","tag-gi-distress","tag-glucose","tag-grey-zone","tag-grip-strength","tag-gut","tag-high-intensity","tag-hiit","tag-keegan","tag-lactose","tag-meal-planning","tag-mix","tag-nutrition","tag-on-the-bike-fuel","tag-periodized","tag-podcast","tag-polarized","tag-power","tag-ride-food","tag-road-feel","tag-running","tag-segments","tag-shopping","tag-sloshing","tag-smart-trainers","tag-snacks","tag-strava","tag-strength-training","tag-swenson","tag-tempo","tag-trainers","tag-training","tag-vo2","tag-z1","tag-z3","tag-z4","tag-z5"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/67926","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=67926"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/67926\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/68028"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=67926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=67926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=67926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}