Creatine, Pre-Workout Nutrition, Periodization and More – Ask a Cycling Coach 250

Special guest Justin Rossi from The Chase joins us to discuss his transition to triathlon and answer your training questions.

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It was that vid which got me started w/ TR (and TTing!). :+1:


Two hours later than usual - a pleasant change. I should be grinding through Darwin when it starts.

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Having just started taking creatine after reading all the (mainly health) benefits in this article:

…I hope the creatine talk isn’t going to be ‘Don’t ever take it’!

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Hi boys, seeming as I am in the UK live just doesn’t work for me but hopefully you can cover my question.

My A race (if it goes ahead) is IM Copenhagen in August, I am just at the end of Base and going into build. After build due to being over time plan builder put me back into a short base before going into speciality. When it comes to cycling this all makes sense BUT for running I think there are issues,

at the end of build I will be doing long runs of 2 hours 30 and then suddenly dropping down for 6 weeks of base where my longest run is 1 hour 20 and that comes on week 3 and then starting speciality I am back up to 2 hours 40 of running.

This to me seems like a route to injury especially coming so close to the event. I am going towards just keeping going with a similar build running schedule in base II what do you think?


Very exciting! I’ve wanted to know what’s up with him for a long time!


Thanks for answering my question (about what to do post peak). I understand the idea of not just adding volume or maintaining intensity throughout the whole year but what is the best way to manage training after peaking for an A race, i.e. is there a recommended gap between peaking and starting a new training block? Could (should?) you just start straight in to a base block again?

I guess I’m trying to understand the concept of training cycles, this is really clear during the plans with the 3-4 week blocks and a recovery week but from your discussion in the episode there should also be a recovery period following the end of a plan. Is going back in to another base/build/specialty cycle a good idea or would you put in additional downtime before starting again.

Thanks again, really love the podcast and the plans!



This is the bottle holder I use for MTB races. They work well enough and are easy to mark so you can find yours. I usually put mine at an angle so it’s easier to grab the bottle.

Sunnydaze Outdoor Yard Drink Holder Stakes, Heavy Duty, Set of 6, Multi Colored


Not bashing the comment, and I do understand where it comes from…

A “Nutritionist” is a thing… my wife just finished her Master Nutritionist education. But… on a state by state basis a nutritionist may not be recognized, only a Dietitian. My wife will be sitting for boards in the next few months, and we’ll see how effectively she can market herself and practice here in WA (where we currently live…).

Thanks, and keep up the good work!

It would be cool to hear more about how Justin Rossi organizes his training/recovery around his career as a firefighter. I’m a firefighter and have been spending years doing trial and error trying to optimize around this unique schedule. Firefighters and other shift workers can benefit hearing insights from successful athletes such as Justin Rossi.

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Agree 100% kbd!!

Between fatigue from sleep deprivation, rotating work days, and my effort(s) to bike commute year round, pointers on maximizing training effectiveness would be much appreciated.

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A couple of times Justin mentioned how important shoes are for running, it would have been great if @Jonathan would have asked him to elaborate on that just a bit.

Hey @Pete
Any chance you could provide some guidelines on grams of carbs to be eaten per kg of body weight, on a daily basis, dependent on the amount of exercise each week/ day?

I do think there was an unmentioned use. Creatine will definitely suck in more water and make you a few pounds heavier. And it definitely improves certain capacities, probably more towards the sprint side than longer endurance. But I suspect training on it, then stopping use for races (to drop the five pounds), might be useful in the same way that roids taken out of season still give you the benefit of all that enhanced training. (I don’t mean to suggest we should look at creatine use similarly to road use)

Indeed, I thought it was a rather blinkered take on things that ‘the CP system isn’t used for endurance exercise, so it’s not use to us’. More capacity to train and recover from training could obviously help, even if as you say you need to discontinue before big events to drop the extra weight. There are also the many health benefits listed in the article I posted - not everything beneficial has to lead to improved race results! I feel like it required more of a Chad deep dive, maybe they’ll come back to the topic in future.

Any chance of a revisit of the Creatine Deep Dive next time @chad and/or @ambermalika are available for the podcast?

I feel like there’s a bit more to it than Pete delved into in terms of potential benefits and recent research regarding cognition, and potentially increased Carb storage. Whilst I don’t disagree that there are certainly situations where any weight gain is detrimental to performance, I think realistically those riders are not the majority of us.

There’s a few more recent studies out of Australia and I’d like to hear the thoughts of the crew. I have just ordered some creatine and have formed a few opinions based on what I think are the indirect benefits (i.e not directly related to increased Creatine-Phosphate stores for the ATP-CP system) but I’d love a deep dive before I dive headlong into adding it to supplement regimen.

Have you determined that you have a creatine deficiency?

My understanding is that it’s only beneficial if you do, and most people don’t.

I haven’t got a (known) deficiency.

Where did you read that?

Results have been inconsistent overall with regard to an individual athlete’s response to creatine supplementation.29 This may in fact be due to preloading of creatine. Athletes with a higher baseline level of creatine before supplementation are less likely to derive benefit than an athlete with a low baseline level of creatine. This likely explains why some athletes appear to be “responders” to creatine supplementation while others are “nonresponders.”29

Took a while to find it, actually 50mins on google, I found out through a podcast many years ago.

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