{"id":71200,"date":"2021-11-24T07:35:51","date_gmt":"2021-11-24T15:35:51","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=71200"},"modified":"2022-02-15T09:09:07","modified_gmt":"2022-02-15T17:09:07","slug":"muscle-cramps-deep-dive-fitness-plateaus-protein-guidelines-and-more-ask-a-cycling-coach-340","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/muscle-cramps-deep-dive-fitness-plateaus-protein-guidelines-and-more-ask-a-cycling-coach-340\/","title":{"rendered":"Muscle Cramps Deep Dive, Fitness Plateaus, Protein Guidelines and More  \u2013 Ask a Cycling Coach 340"},"content":{"rendered":"\n<p>What role does glycogen availability play in cramping and what is the latest research showing us about why cramps happen? Orange Seal Off-Road Team\u2019s Alex Wild will join us to dig into this as well as discussing fitness plateaus, endurance athlete guidelines for protein intake and more. Join us live for Episode 340 of the Ask a Cycling Coach Podcast!\n<\/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-cramps-deep-dive-fitness-plateaus-protein-guidelines-and-more-ask-a-cycling-coach-340\/65511\" 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 Cramps Deep Dive, Fitness Plateaus, Protein Guidelines and More  \u2013 Ask a Cycling Coach 340\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/K9yq7suqrqY?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: Muscle Cramps Deep Dive, Fitness Plateaus, Protein Guidelines and More  \u2013 Ask a Cycling Coach 340\" 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\/33dD8NVfHZYFqRVXlxDxFE?si=26acc17349ab4741&#038;utm_source=oembed\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n<p><!-- \/wp:post-content --><\/p>\n<p><!-- wp:heading {\"level\":3} --><\/p>\n<h3 id=\"block-188ed379-bcb7-4b82-b7b5-032b11447cc3\">Topics covered in this episode<\/h3>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">0:15 Intro<\/span><\/li>\n<li><span style=\"font-weight: 400;\">4:28 Alex\u2019s off-season<\/span><\/li>\n<li><span style=\"font-weight: 400;\">10:31 The Hosts\u2019 Goals for 2022&nbsp;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">24:26 Deep dive into muscle cramps and glycogen<\/span><\/li>\n<li><span style=\"font-weight: 400;\">01:12:04 Rapid Fire Questions<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1:23:55 Training with too high of an FTP<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1:32:40 How Alex avoids fitness plateaus as a pro athlete<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1:39:33 Training for extremely long climbs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1:49:10 How much protein should endurance athletes ingest?<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1:56:00 More Rapid Fire Questions<\/span><\/li>\n<\/ul>\n<p><!-- \/wp:list --><\/p>\n<p><!-- wp:separator --><\/p>\n<hr class=\"wp-block-separator\"><!-- \/wp:separator --><p><\/p>\n<p><!-- wp:heading {\"level\":3} --><\/p>\n<h3 id=\"block-188ed379-bcb7-4b82-b7b5-032b11447cc3\">Resources mentioned in this episode<\/h3>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul>\n<li><a href=\"https:\/\/youtu.be\/LdGai72Tt8Y\"><span style=\"font-weight: 400;\">Kawasaki: &#8216;A monkey never cramps&#8217;<\/span><\/a><\/li>\n<li><a href=\"https:\/\/www.researchgate.net\/publication\/8436900_Serum_electrolyte_concentrations_and_hydration_status_are_not_associated_with_exercise_associated_muscle_cramping_EAMC_in_distance_runners\"><span style=\"font-weight: 400;\">Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping (EAMC) in distance runners<\/span><\/a><\/li>\n<li><a href=\"https:\/\/bjsm.bmj.com\/content\/43\/6\/401\"><span style=\"font-weight: 400;\">Cause of Exercise Associated Muscle Cramps (EAMC) \u2014 altered neuromuscular control, dehydration or electrolyte depletion?<\/span><\/a><\/li>\n<li><a href=\"https:\/\/www.researchgate.net\/publication\/302592503_A_Narrative_Review_of_Exercise-Associated_Muscle_Cramps_Factors_that_Contribute_to_Neuromuscular_Fatigue_and_Management_Implications\"><span style=\"font-weight: 400;\">A Narrative Review of Exercise-Associated Muscle Cramps: Factors that Contribute to Neuromuscular Fatigue and Management Implications<\/span><\/a><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32796418\/\"><span style=\"font-weight: 400;\">Muscle Cramping in the Marathon: Dehydration and Electrolyte Depletion vs. Muscle Damage<\/span><\/a><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6901412\/\"><span style=\"font-weight: 400;\">Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining<\/span><\/a><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28192854\/\"><span style=\"font-weight: 400;\">Ingestion of transient receptor potential channel agonists attenuates exercise-induced muscle cramps<\/span><\/a><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29670481\/\"><span style=\"font-weight: 400;\">Exercise-Associated Muscle Cramp-Doubts About the Cause<\/span><\/a><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18195089\/\"><span style=\"font-weight: 400;\">Skeletal muscle fatigue: cellular mechanisms<\/span><\/a><\/li>\n<li><a href=\"https:\/\/www.researchgate.net\/publication\/49661567_Role_of_glycogen_availability_on_SR_Ca2_kinetics_in_human_skeletal_muscle\"><span style=\"font-weight: 400;\">Role of glycogen availability on SR Ca2+ kinetics in human skeletal muscle<\/span><\/a><\/li>\n<li><a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/01.RES.0000226529.66545.e5\"><span style=\"font-weight: 400;\">Effects of Congestive Heart Failure on Ca2+ Handling in Skeletal Muscle During Fatigue<\/span><\/a><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2939799\/\"><span style=\"font-weight: 400;\">Oxidative stress impairs the function of sarcoplasmic reticulum by oxidation of sulfhydryl groups in the Ca2+-ATPase<\/span><\/a><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723444\/\"><span style=\"font-weight: 400;\">The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review<\/span><\/a><\/li>\n<\/ul>\n<p><!-- \/wp:list --><\/p>\n<p><!-- wp:separator --><\/p>\n<hr class=\"wp-block-separator\"><!-- \/wp:separator --><p><\/p>\n<p><!-- wp:heading {\"level\":3} --><\/p>\n<h3>Ask a Cycling Coach Podcast<\/h3>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul>\n<li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/ask-a-cycling-coach-podcast-presented-by-trainerroad\/id1035433041\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/ask-a-cycling-coach-podcast-presented-by-trainerroad\/id1035433041\">iTunes<\/a><\/li>\n<li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly90cmFpbmVycm9hZC5saWJzeW4uY29tL3Jzcw\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly90cmFpbmVycm9hZC5saWJzeW4uY29tL3Jzcw\">Google Podcasts<\/a><\/li>\n<li><a href=\"https:\/\/open.spotify.com\/show\/5y3RGxP3VLfwQbLapaRU1H?si=jH8FlR6AROSj2htaEKdQdQ\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/open.spotify.com\/show\/5y3RGxP3VLfwQbLapaRU1H?si=jH8FlR6AROSj2htaEKdQdQ\">Spotify<\/a><\/li>\n<li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI61wqXR8MUBXBHPk5Rli1yH\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI61wqXR8MUBXBHPk5Rli1yH\">YouTube<\/a><\/li>\n<\/ul>\n<p><!-- \/wp:list --><\/p>\n<p><!-- wp:heading {\"level\":3} --><\/p>\n<h3>Successful Athletes Podcast<\/h3>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul>\n<li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/successful-athletes-podcast-presented-by-trainerroad\/id1516326667\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/successful-athletes-podcast-presented-by-trainerroad\/id1516326667\">iTunes<\/a><\/li>\n<li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M\">Google Podcasts<\/a><\/li>\n<li><a href=\"https:\/\/open.spotify.com\/show\/6NofSCNESmrSFjlKhnbIY6?si=63F6MJdrQvmn0MxSGPLMTA\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/open.spotify.com\/show\/6NofSCNESmrSFjlKhnbIY6?si=63F6MJdrQvmn0MxSGPLMTA\">Spotify<\/a><\/li>\n<li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\">YouTube<\/a><\/li>\n<\/ul>\n<p><!-- \/wp:list --><\/p>\n<p><!-- wp:heading {\"level\":3} --><\/p>\n<h3>Science of Getting Faster Podcast<\/h3>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul>\n<li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/science-getting-faster-podcast-presented-by-trainerroad\/id1552970725\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/science-getting-faster-podcast-presented-by-trainerroad\/id1552970725\">iTunes<\/a><\/li>\n<li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zY2llbmNlb2ZnZXR0aW5nZmFzdGVydHJhaW5lcnJvYWRwb2RjYXN0LmxpYnN5bi5jb20vcnNz\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zY2llbmNlb2ZnZXR0aW5nZmFzdGVydHJhaW5lcnJvYWRwb2RjYXN0LmxpYnN5bi5jb20vcnNz\">Google Podcasts<\/a><\/li>\n<li><a href=\"https:\/\/open.spotify.com\/show\/0MXQghx88HmoYsOm4ZVmsu?si=LndQdt6nTY2MHngZbSd9UQ\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a><\/li>\n<li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4L34F0BP6GS_RvApx_syq5\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4L34F0BP6GS_RvApx_syq5\">YouTube<\/a><\/li>\n<\/ul>\n<p><!-- \/wp:list --><\/p>\n<p><!-- wp:separator --><\/p>\n<hr class=\"wp-block-separator\"><!-- \/wp:separator --><p><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p id=\"block-ac5b5e3e-ddbb-4295-9491-46d455cec895\"><strong><em>For more cycling training knowledge, listen to <a 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\" rel=\"noreferrer noopener\">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<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><\/p>","protected":false},"excerpt":{"rendered":"<p>What role does glycogen availability play in cramping and what is the latest research showing us about why cramps happen? Orange Seal Off-Road Team\u2019s Alex Wild will join us to dig into this as well as discussing fitness plateaus, endurance athlete guidelines for protein intake and more. Join us live for Episode 340 of the&hellip;<\/p>\n","protected":false},"author":46,"featured_media":71201,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[3460],"tags":[],"class_list":["post-71200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ask-a-cycling-coach-podcast"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/71200","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\/46"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=71200"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/71200\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/71201"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=71200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=71200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=71200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}