{"id":69906,"date":"2021-07-15T10:37:22","date_gmt":"2021-07-15T17:37:22","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=69906"},"modified":"2022-03-25T13:24:25","modified_gmt":"2022-03-25T20:24:25","slug":"muscle-fiber-composition-pro-cyclist-data-crashing-and-more-ask-a-cycling-coach-316","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/muscle-fiber-composition-pro-cyclist-data-crashing-and-more-ask-a-cycling-coach-316\/","title":{"rendered":"Muscle Fiber Composition, Pro Cyclist Data, Crashing and More  \u2013 Ask a Cycling Coach 316"},"content":{"rendered":"\n<p>What muscle fiber type is best for cycling, how do you influence it, and how much of it is genetic? We\u2019ll cover this as well as pro cyclist data and why many athletes don\u2019t share it, how to race in dangerous circumstances and manage crashes and much more in Episode 316 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\/muscle-fiber-composition-pro-cyclist-data-crashing-and-more-ask-a-cycling-coach-316\/60913\" data-type=\"URL\" 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=\"Muscle Fiber Composition, Pro Cyclist Data, Crashing and More  \u2013 Ask a Cycling Coach 316\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/fbpzG7eVKY0?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<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>Jonathan\u2019s learnings from National MTB National Championships 5:41<\/li><li>Nate is racing again! 39:04<\/li><li>Why pro cyclists don\u2019t share data 42:47<\/li><li>A deep dive on muscle fiber composition for cyclists 54:11<\/li><li>Race-day focus tips 1:20:33<\/li><li>Publishing data insights from TrainerRoad\u2019s data-set 1:23:52<\/li><li>Do gels replace aid stations? 1:29:16<\/li><li>Do recovery shakes get nullified by post-ride meals? 1:31:55<\/li><li>How to mitigate risk in <a href=\"https:\/\/www.trainerroad.com\/blog\/criterium-racing\/\" data-type=\"post\" data-id=\"66300\" target=\"_blank\" rel=\"noreferrer noopener\">criterium racing<\/a> 1:46:08<\/li><li>How to avoid crashes in a criterium 1:52:23<\/li><li>Why are cyclists so susceptible to broken collarbones? 1:55:21<\/li><li>How to learn to crash safely 1:57:46<\/li><\/ul>\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\">Resources mentioned in this episode<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20602111\/\" data-type=\"URL\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20602111\/\" target=\"_blank\" rel=\"noreferrer noopener\">The muscle fiber type-fiber size paradox: hypertrophy or oxidative metabolism?<\/a><\/li><li><a href=\"https:\/\/www.semanticscholar.org\/paper\/Plasticity-of-human-skeletal-muscle%3A-gene-to-in-Harridge\/56c419b045526f35172334e01d70dbc45eab77e8\" data-type=\"URL\" data-id=\"https:\/\/www.semanticscholar.org\/paper\/Plasticity-of-human-skeletal-muscle%3A-gene-to-in-Harridge\/56c419b045526f35172334e01d70dbc45eab77e8\" target=\"_blank\" rel=\"noreferrer noopener\">Plasticity of human skeletal muscle: gene expression to in vivo function<\/a><\/li><li><a href=\"https:\/\/link.springer.com\/article\/10.1007\/BF00587415\" data-type=\"URL\" data-id=\"https:\/\/link.springer.com\/article\/10.1007\/BF00587415\" target=\"_blank\" rel=\"noreferrer noopener\">Human soleus muscle: A comparison of fiber composition and enzyme activities with other leg muscles<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11906487\/\" data-type=\"URL\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11906487\/\" target=\"_blank\" rel=\"noreferrer noopener\">Adaptations of skeletal muscle to prolonged, intense endurance training<\/a><\/li><li><a href=\"https:\/\/touroscholar.touro.edu\/cgi\/viewcontent.cgi?article=1027&amp;context=sjlcas\" target=\"_blank\" rel=\"noreferrer noopener\">Mechanical Plasticity: Skeletal Muscle Adaptations<\/a><\/li><li><a href=\"https:\/\/www.researchgate.net\/publication\/21329089_Strength_and_muscle_adaptations_in_heavy-resistance-trained_women_after_detraining_and_retraining\" data-type=\"URL\" data-id=\"https:\/\/www.researchgate.net\/publication\/21329089_Strength_and_muscle_adaptations_in_heavy-resistance-trained_women_after_detraining_and_retraining\" target=\"_blank\" rel=\"noreferrer noopener\">Strength and muscle adaptations in heavy-resistance-trained women after detraining and retraining<\/a><\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1665105\/\" data-type=\"URL\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1665105\/\" target=\"_blank\" rel=\"noreferrer noopener\">Human single muscle fibre function with 84 day bed-rest and resistance exercise<\/a><\/li><li><a href=\"https:\/\/www.researchgate.net\/publication\/338929909_Muscle_fiber_typology_substantially_influences_time_to_recover_from_high-intensity_exercise\" data-type=\"URL\" data-id=\"https:\/\/www.researchgate.net\/publication\/338929909_Muscle_fiber_typology_substantially_influences_time_to_recover_from_high-intensity_exercise\" target=\"_blank\" rel=\"noreferrer noopener\">Muscle fiber typology substantially influences time to recover from high-intensity exercise<\/a><\/li><li><a href=\"https:\/\/journals.physiology.org\/doi\/abs\/10.1152\/japplphysiol.00314.2020?journalCode=jappl\" data-type=\"URL\" data-id=\"https:\/\/journals.physiology.org\/doi\/abs\/10.1152\/japplphysiol.00314.2020?journalCode=jappl\" target=\"_blank\" rel=\"noreferrer noopener\">Muscle fiber typology is associated with the incidence of overreaching in response to overload training<\/a><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Ask a Cycling Coach Podcast<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/ask-a-cycling-coach-podcast-presented-by-trainerroad\/id1035433041\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/ask-a-cycling-coach-podcast-presented-by-trainerroad\/id1035433041\" target=\"_blank\" rel=\"noreferrer noopener\">iTunes<\/a><\/li><li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly90cmFpbmVycm9hZC5saWJzeW4uY29tL3Jzcw\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly90cmFpbmVycm9hZC5saWJzeW4uY29tL3Jzcw\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a><\/li><li><a href=\"https:\/\/open.spotify.com\/show\/5y3RGxP3VLfwQbLapaRU1H?si=jH8FlR6AROSj2htaEKdQdQ\" data-type=\"URL\" data-id=\"https:\/\/open.spotify.com\/show\/5y3RGxP3VLfwQbLapaRU1H?si=jH8FlR6AROSj2htaEKdQdQ\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a><\/li><li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI61wqXR8MUBXBHPk5Rli1yH\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI61wqXR8MUBXBHPk5Rli1yH\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a><\/li><\/ul>\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\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a><\/li><li><a href=\"https:\/\/open.spotify.com\/show\/6NofSCNESmrSFjlKhnbIY6?si=63F6MJdrQvmn0MxSGPLMTA\" data-type=\"URL\" data-id=\"https:\/\/open.spotify.com\/show\/6NofSCNESmrSFjlKhnbIY6?si=63F6MJdrQvmn0MxSGPLMTA\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a><\/li><li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Science of Getting Faster Podcast<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/science-getting-faster-podcast-presented-by-trainerroad\/id1552970725\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/science-getting-faster-podcast-presented-by-trainerroad\/id1552970725\" target=\"_blank\" rel=\"noreferrer noopener\">iTunes<\/a><\/li><li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zY2llbmNlb2ZnZXR0aW5nZmFzdGVydHJhaW5lcnJvYWRwb2RjYXN0LmxpYnN5bi5jb20vcnNz\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zY2llbmNlb2ZnZXR0aW5nZmFzdGVydHJhaW5lcnJvYWRwb2RjYXN0LmxpYnN5bi5jb20vcnNz\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a><\/li><li><a href=\"https:\/\/open.spotify.com\/show\/0MXQghx88HmoYsOm4ZVmsu?si=LndQdt6nTY2MHngZbSd9UQ\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a><\/li><li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4L34F0BP6GS_RvApx_syq5\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4L34F0BP6GS_RvApx_syq5\" 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>What muscle fiber type is best for cycling, how do you influence it, and how much of it is genetic? We\u2019ll cover this as well as pro cyclist data and why many athletes don\u2019t share it, how to race in dangerous circumstances and manage crashes and much more in Episode 316 of the Ask a Cycling Coach Podcast!<\/p>\n","protected":false},"author":20,"featured_media":69907,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[3460],"tags":[4096,4112,32,1706,43,4110,74,2308,78,4113,2328,4114,1983,2452,1886,1885,141,142,145,2397,181,1177,2297,984,1519,207,1578,220,4107,4106,4104,4105,1090,1597,3847,4109,4100,1586,4108,3553,2626,2387,1174,446,3516,474,498,3404,501,4103,1493,4101,3471,4102,1432,539,3569,3781,550,4115,4099,579,3554,4111,599,1358,881,631,1802,3372,1529,4098,792],"class_list":["post-69906","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ask-a-cycling-coach-podcast","tag-4096","tag-4112","tag-aerobic","tag-aid-station","tag-ask-a-cycling-coach","tag-big-data","tag-bike-handling","tag-blow-up","tag-bonk","tag-broken-bones","tag-cape-epic","tag-clavical","tag-collarbone","tag-colorado","tag-crash","tag-crashing","tag-crit","tag-criterium","tag-cross-country","tag-danger","tag-data","tag-dehydration","tag-descending","tag-dropper-post","tag-elevation","tag-endurance","tag-epic","tag-equipment","tag-fast-twitch","tag-fiber","tag-fiber-type","tag-fibre","tag-focus","tag-fondo","tag-gels","tag-glycolytic","tag-high-post","tag-jonathan","tag-medium-twitch","tag-muscle-fiber","tag-nate","tag-national-championship","tag-nationals","tag-nutrition","tag-outcome-goals","tag-pacing","tag-podcast","tag-podium","tag-power","tag-private","tag-pro","tag-pro-cyclist","tag-process-goals","tag-public","tag-ratio","tag-recovery-nutrition","tag-recovery-shake","tag-ride-food","tag-road-race","tag-safety","tag-seat-post","tag-short-track","tag-slow-twitch","tag-sportif","tag-sportive","tag-strategy","tag-strength","tag-stxc","tag-tahoe-trail-100","tag-technical","tag-tires","tag-winter-park","tag-xco"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/69906","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=69906"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/69906\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/69907"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=69906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=69906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=69906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}