{"id":69926,"date":"2021-07-23T07:57:49","date_gmt":"2021-07-23T14:57:49","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=69926"},"modified":"2021-07-23T07:57:55","modified_gmt":"2021-07-23T14:57:55","slug":"belgian-waffle-ride-equipment-upgrades-recovery-tactics-and-more-ask-a-cycling-coach-317","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/belgian-waffle-ride-equipment-upgrades-recovery-tactics-and-more-ask-a-cycling-coach-317\/","title":{"rendered":"Belgian Waffle Ride, Equipment Upgrades, Recovery Tactics and More  \u2013 Ask a Cycling Coach 317"},"content":{"rendered":"\n<p>Santa Cruz Bicycle\u2019s Keegan Swenson joins us to talk about his two National Championship wins and his unexpectedly bumpy ride at Belgian Waffle Ride, as well as answering your questions on recovery modalities and joining us for a discussion on equipment upgrades and more.<\/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\/belgian-waffle-ride-leadout-trains-recovery-tactics-and-more-ask-a-cycling-coach-317\/61166\/8\" data-type=\"URL\" data-id=\"https:\/\/www.trainerroad.com\/forum\/t\/belgian-waffle-ride-leadout-trains-recovery-tactics-and-more-ask-a-cycling-coach-317\/61166\/8\" 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=\"Belgian Waffle Ride, Equipment Upgrades, Recovery Tactics and More  \u2013 Ask a Cycling Coach 317\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/ECfdg2Ieq2w?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>Intro 0:00<\/li><li>Keegan\u2019s learnings from National Championships 1:04<\/li><li>Nate\u2019s learnings from Tahoe Trail 100 22:233<\/li><li>Managing hunger during training blocks 32:45<\/li><li>Tips for strong riders in weak fields 53:09<\/li><li>Keegan\u2019s Belgian Waffle Ride experience 1:04:23<\/li><li>The value of equipment upgrades 1:36:30<\/li><li>Recovery modalities that actually work 1:48:57<\/li><li>What\u2019s the best bike and equipment for Leadville? 1:54:26<\/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:\/\/www.trainerroad.com\/blog\/five-tips-for-training-and-weight-loss\/?utm_source=youtube&amp;utm_medium=referral&amp;utm_campaign=aacc&amp;utm_term=video-descrption&amp;utm_content=317\">Five Tips for Training and Weight Loss<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-lose-weight-through-cycling\/?utm_source=youtube&amp;utm_medium=referral&amp;utm_campaign=aacc&amp;utm_term=video-descrption&amp;utm_content=317\">Cycling for Weight Loss: How to Lose Weight Through Cycling<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/sub-nine-leadville-finish-with-sergio-sandoval\/?utm_source=youtube&amp;utm_medium=referral&amp;utm_campaign=aacc&amp;utm_term=video-descrption&amp;utm_content=317\">Sub-Nine Leadville Finish With Sergio Sandoval<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-david-curtis-went-from-the-couch-to-a-sub-9-leadville-with-trainerroad\/?utm_source=youtube&amp;utm_medium=referral&amp;utm_campaign=aacc&amp;utm_term=video-descrption&amp;utm_content=317\">How David Curtis Went From The Couch to a Sub-9 Leadville with TrainerRoad<\/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>Santa Cruz Bicycle\u2019s Keegan Swenson joins us to talk about his two National Championship wins and his unexpectedly bumpy ride at Belgian Waffle Ride, as well as answering your questions on recovery modalities and joining us for a discussion on equipment upgrades and more.<\/p>\n","protected":false},"author":20,"featured_media":69928,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[3460],"tags":[4124,30,945,43,3574,81,4125,850,101,4131,142,4127,185,227,237,1391,2067,4128,287,1745,371,379,1947,1392,4133,1948,2387,446,4126,4132,2288,537,4130,588,631,651,3200,1522,771,772,790,4097],"class_list":["post-69926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ask-a-cycling-coach-podcast","tag-4124","tag-aero","tag-aerodynamics","tag-ask-a-cycling-coach","tag-belgian-waffle-ride","tag-breakaway","tag-bwr","tag-carbohydrate","tag-carbs","tag-compression-boots","tag-criterium","tag-cutting","tag-diet","tag-fat","tag-fit","tag-foam-roll","tag-fuel","tag-gaining","tag-high-volume","tag-keegan-swenson","tag-kit","tag-leadville","tag-low-volume","tag-massage","tag-melatonin","tag-mid-volume","tag-national-championship","tag-nutrition","tag-obesity","tag-percussion","tag-protein","tag-recovery","tag-recovery-boots","tag-sleep","tag-stxc","tag-tactics","tag-training-volume","tag-upgrades","tag-weight","tag-weight-loss","tag-xc","tag-xcc"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/69926","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=69926"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/69926\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/69928"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=69926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=69926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=69926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}