# Coffee & Dehydration, Poor Sleep Quality, Getting Dropped, and More – Ask a Cycling Coach 375 **URL:** \ **Category:** Ask a Cycling Coach Podcast\ **Created:** [August 3, 2022, 7:51pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993 "2022-08-03T19:51:45Z")\ **Posts on this page:** 15\ **Page:** 2
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [August 5, 2022, 7:36pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/21 "2022-08-05T19:36:44Z")
About once a week, I use a bag of coarse ground coffee in a Toddy cold brewer. I then use 4oz coffee/8 oz water for 90 seconds in the microwave for every 12 oz cup. Fresh, hot, strong coffee without the daily hassle and waste of pour-over. Also cheaper because 1 bag of coffee goes farther. I’ve never been able to make pour-over that wasn’t lukewarm. ---
**Author:** ![schmidt](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/schmidt/32/16318_2.png) [@schmidt](https://www.trainerroad.com/forum/u/schmidt)\ **Post date:** [August 5, 2022, 10:02pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/22 "2022-08-05T22:02:02Z")
This was a great podcast. And @chad did an amazing and entertaining job! Wish beers with chad was back. Was a light in the darkness that was the start of the pandemic ---
**Author:** ![shaketim](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/shaketim/32/85262_2.png) [@shaketim](https://www.trainerroad.com/forum/u/shaketim)\ **Post date:** [August 6, 2022, 1:08am UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/23 "2022-08-06T01:08:08Z")
Great job @chad , especially considering realtime critiques from Nate and him sitting back and doing nothing to help you. ---
**Author:** ![OreoCookie](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/oreocookie/32/8298_2.png) [@OreoCookie](https://www.trainerroad.com/forum/u/OreoCookie)\ **Post date:** [August 6, 2022, 1:29am UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/24 "2022-08-06T01:29:15Z")
One note to @Nate_Pearson: in _many_ parts of Europe, pour-over coffee is _the_ default. ---
**Author:** ![dhellman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dhellman/32/5964_2.png) [@dhellman](https://www.trainerroad.com/forum/u/dhellman)\ **Post date:** [August 6, 2022, 8:51pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/25 "2022-08-06T20:51:54Z")
Regarding the athlete who had the bad crash and was trying to figure out how to regain confidence, Carrie Cheadle Jackson is a terrific resource here. She has a book called [Rebound](https://www.amazon.com/Rebound-Training-Bounce-Stronger-Injuries/dp/1472961439?tag=trainerroad-20) and has a whole podcast called [the Injured Athlete’s Club](https://injuredathletesclub.com/podcast/). My team brought her in to talk to us during one of our team camps, with the focus on mental toughness and mental skills, and she was truly amazing. Lots more info/resources about injuries/recovering [here](https://carriejackson.com/injured-athletes/) and [here](https://injuredathletesclub.com/about/). ---
**Author:** ![markb](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/markb/32/118850_2.png) [@markb](https://www.trainerroad.com/forum/u/markb)\ **Post date:** [August 7, 2022, 5:26pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/26 "2022-08-07T17:26:16Z")
I liked this week’s pod. It reminded me of the early years when it was less polished. Jonathan has built some great hosting skills over time. I honestly would consume whatever the TR crew is serving any way they like. I just re-read the forum rules and will not enter the coffee debate. 😂 ---
**Author:** ![Mike\_M](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mike_m/32/166706_2.png) [@Mike\_M](https://www.trainerroad.com/forum/u/Mike_M)\ **Post date:** [August 9, 2022, 4:52pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/27 "2022-08-09T16:52:16Z")
@IvyAudrain you mentioned a spice/flavoring that you use on your rice cakes but couldn’t remember it during the podcast. Would you mind posting it here? I have been experimenting with making “easy” rice cakes that are not too messy (requiring a lot of clean up afterward) and liked your plan! ---
**Author:** ![dhellman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dhellman/32/5964_2.png) [@dhellman](https://www.trainerroad.com/forum/u/dhellman)\ **Post date:** [August 9, 2022, 6:00pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/28 "2022-08-09T18:00:23Z")
I think she was referencing furikake. > **[Furikake](https://en.wikipedia.org/wiki/Furikake)** > > Furikake (振り掛け, ふりかけ, 振掛け, 振掛) is a dry Japanese condiment to be sprinkled on top of cooked rice, vegetables, and fish, or used as an ingredient in onigiri. It typically consists of a mixture of dried fish, sesame seeds, chopped seaweed, sugar, salt, and monosodium glutamate. Other flavorful ingredients such as katsuobushi (sometimes indicated on the package as bonito), or okaka (bonito flakes moistened with soy sauce and dried again), freeze-dried salmon particles, shiso, egg, powdered Furika... You can find all sorts of varieties online or even in your grocery store. ---
**Author:** ![sonjap](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/sonjap/32/16793_2.png) [@sonjap](https://www.trainerroad.com/forum/u/sonjap)\ **Post date:** [August 9, 2022, 11:40pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/29 "2022-08-09T23:40:08Z")
Loved this pod! Finally, I have some place I can point people to when they start the “coffee is dehydrating you” debate. It’s a pet peeve of mine… ---
**Author:** ![ericallenboyd](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ericallenboyd/32/37233_2.png) [@ericallenboyd](https://www.trainerroad.com/forum/u/ericallenboyd)\ **Post date:** [August 10, 2022, 3:11am UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/30 "2022-08-10T03:11:35Z")
Just get a hario switch. Love mine and takes the fuss out of v60 with most of the benefits. ---
**Author:** ![TimmyR](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/timmyr/32/32612_2.png) [@TimmyR](https://www.trainerroad.com/forum/u/TimmyR)\ **Post date:** [August 10, 2022, 4:58pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/31 "2022-08-10T16:58:11Z")
Maybe I missed this in the comments. My download for audio (via Castro) was 2 mins. I got the intro and exit. 🤔 ---
**Author:** ![timon](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/timon/32/12895_2.png) [@timon](https://www.trainerroad.com/forum/u/timon)\ **Post date:** [August 10, 2022, 5:26pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/32 "2022-08-10T17:26:37Z")
Was this the episode where someone asked how people fuel for long rides without needing to stop and refill with bags of mixes or carrying 50 gels? I think so. If so, I think the hosts missed the easiest solution… You carry two 1 liter bottles, each with 200g of carbs in them (800 calories each). 2:1 maltodextrin to fructose mix, with added flavoring and some salt. Then put either an additional water bottle or a soft flask of water in one of your back pockets. One direction/salomon make them for trail running that are easy to find. Somewhere between 500ml and 1 liter worth. That gets me ~4 hours without stopping (400 calories & 100g carb per hour), while being sufficiently fueled/hydrated the whole way and not needing to stop at gas stations or open containers or whatever, and malto/fructose is super cheap. The one liter bottles are pretty darn sweet nectar, so having a third bottle that’s just water to have every now and then to wash your mouth/teeth out is ideal. If you want to get to 120g of carbs/hr, then supplement with a gel an hour or gummy bears or some other food. Another option is using a wolftooth b-rad bracket to add an extra bottle mount on your top tube or downtube. ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [August 10, 2022, 10:01pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/34 "2022-08-10T22:01:25Z")
> [@timon](#): > > I think the hosts missed the easiest solution I was really surprised by that too. I thought for sure they would mention “there are literally hundreds of posts on our forum about how to easily mix 60, 90, 120, or more into your bottle”. I do always enjoy though when Ivy chimes in to say something like, “oh, I just grab some candy and a hot dog at a gas station every few hours”. The woman has an iron stomach! ---
**Author:** ![webdev511](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/webdev511/32/135558_2.png) [@webdev511](https://www.trainerroad.com/forum/u/webdev511)\ **Post date:** [August 15, 2022, 3:27pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/35 "2022-08-15T15:27:32Z")
> [@Pbase](#): > > I do always enjoy though when Ivy chimes in to say something like, “oh, I just grab some candy and a hot dog at a gas station every few hours”. The woman has an iron stomach! Yeah my stomach did a backwards somersault when I envisioned the food inside rural gas stations/convenience stores… 🤢 Edit: and shortly after she said that I signed up for Gray Duck Grit which will roll by a fair number of Casey’s General Stores… ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [August 19, 2022, 2:59pm UTC](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993/36 "2022-08-19T14:59:04Z")
Touching back on this after a 3rd listen. Like Nate, I also love rolling out in the morning with a small bottle full of cold coffee. I usually take my leftover pour-over (that I make extra on purpose) and toss it in a bottle overnight in the fridge. That cold, bitter taste is my first bottle during the ride and a great contrast to the sweet of my food and other drinks. I will also snag a cold coffee sometimes mid-ride at a gas station during my long endurance rides for the same reason. [Previous page](https://www.trainerroad.com/forum/t/coffee-dehydration-poor-sleep-quality-getting-dropped-and-more-ask-a-cycling-coach-375/74993.md?page=1)