# Nose Breathing, Recovery Drinks, Double Days and More – Ask a Cycling a Coach 187 **URL:** \ **Category:** Ask a Cycling Coach Podcast\ **Tags:** podcast\ **Created:** [November 28, 2018, 6:34am UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706 "2018-11-28T06:34:01Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Jonathan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonathan/32/15_2.png) [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Post date:** [November 28, 2018, 6:34am UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/1 "2018-11-28T06:34:01Z")
Join us live for Episode 187 of the Ask a Cycling Coach Podcast! Topics to be discussed: does nose breathing actually improve performance, are recovery drinks essential, why and when you should consider double days and more! Tomorrow morning at 8:00am Pacific! * * * #### Youtube Live Video: [![](https://global.discourse-cdn.com/trainerroad/original/3X/0/6/0638d60d8e1071ceca86e8c1bb9a7816cd850e00.jpeg "Nose Breathing, Recovery Drinks, Double Days and More – Ask a Cycling a Coach 187") ](https://www.youtube.com/watch?v=eTsdfzxr3Pk) * * * #### Topics covered in this episode: - [The best way to measure your power-to-weight ratio](https://youtu.be/eTsdfzxr3Pk?t=581) - [How to calm pre-race nerves](https://youtu.be/eTsdfzxr3Pk?t=1389) - [Are recovery shakes actually necessary?](https://youtu.be/eTsdfzxr3Pk?t=2194) - [Why and when to use double days in your training](https://youtu.be/eTsdfzxr3Pk?t=2967) - [Does nose breathing help performance?](https://youtu.be/eTsdfzxr3Pk?t=3483) - [How to win a Cat 5 crit](https://youtu.be/eTsdfzxr3Pk?t=4274) * * * [**Subscribe to the Podcast**](https://www.trainerroad.com/podcast?utm_source=TrainerRoad%20Blog&utm_medium=Blog%20Post%2FEpisode%20129%3A%20Higher%20cadence%2C%20bike%20handling%2C%20crank%20length&utm_campaign=TrainerRoad%20Blog%20Content&utm_content=Subscribe%20button) [**Listen to previous episodes on SoundCloud**](https://soundcloud.com/trainerroad) * * * ### Live Notes **New Resume Ride Feature** You’ll receive the following notification when reopening the app after not completing a ride. ![42097643-7cdf8d8e-7b6d-11e8-98bc-36cf43b7e38e](https://global.discourse-cdn.com/trainerroad/original/2X/9/9d668d49a4c2664cf5180259769976b1270b584d.png) **New Interval Search Feature** You’ll find the new Interval Search feature on any past ride from the website. ![06%20AM](https://global.discourse-cdn.com/trainerroad/original/2X/0/0cda975df9e272db33a805f104149ca5a10b18c9.jpeg) Here’s one of Pete’s crits where he’s analyzing all the instances he averaged 400 watts for 30 second durations during the race. ![06%20AM](https://global.discourse-cdn.com/trainerroad/original/2X/2/2e4bb27157d03dd8016e2aad356dbd29fc7fb706.png) He had been training his 30 second power capabilities and can see from the Interval Search he performed 56 Intervals at that intensity. This confirms that his training has been successful. **The Bell Curve of TrainerRoad Users** > [@The Bell curve of cylists - how fast are the average TR users?](https://www.trainerroad.com/forumt/the-bell-curve-of-cylists-how-fast-are-the-average-tr-users/5840/41): > > You see the same thing in many areas. If you take marathon finishing times for example there are clear clusters just before the hour markers, half hour markers and gradually smaller peaks at the 15’s 10’s and 5’s. The powerful mix of the central governor and significant numbers. After all there’s no real significant performance differential between a 3 hour dead marathon and a 2:59:59 is there? stuck_out_tongue_winking_eye [**Pettit +1: Example of an Endurance ride that could be used for a double-day (click to view the ride)**](https://www.trainerroad.com/cycling/workouts/93370-pettit-1) ![41%20AM](https://global.discourse-cdn.com/trainerroad/original/2X/0/0e2153eafc22bc9a20374c3769a984073d4443c9.png) [**Wolfjaw +5: Example of an interval workout with Endurance work at the end (click to view the ride)**](https://www.trainerroad.com/cycling/workouts/245102-wolfjaw-5) ![42%20AM](https://global.discourse-cdn.com/trainerroad/original/2X/c/ca13eb61ae160269534c22f2fa00d13602204be7.png) **TrainerRoad Cyclocross Training Plan** [https://www.trainerroad.com/cycling/plans/207-cyclocross-low-volume](https://www.trainerroad.com/cycling/plans/207-cyclocross-low-volume) [**Example of a workout from the CX plan: Sassafras (click to view the ride)**](https://www.trainerroad.com/cycling/workouts/20745-sassafras) ![57%20AM](https://global.discourse-cdn.com/trainerroad/original/2X/4/41585f650e2948ef2f8b5a05fb79a84bc94b60b2.png) ---
**Author:** ![Captain\_Doughnutman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captain_doughnutman/32/7694_2.png) [@Captain\_Doughnutman](https://www.trainerroad.com/forum/u/Captain_Doughnutman)\ **Post date:** [November 28, 2018, 6:47am UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/2 "2018-11-28T06:47:39Z")
Double days are on my future calendar…guess I’ll have to listen/watch to see if they actually should be! And the science (or not) of nose breathing will be interesting. ---
**Author:** ![mackeenj](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mackeenj/32/56362_2.png) [@mackeenj](https://www.trainerroad.com/forum/u/mackeenj)\ **Post date:** [November 28, 2018, 4:01pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/3 "2018-11-28T16:01:00Z")
This will be my first time tuning in to a podcast live!!! ---
**Author:** ![JMickel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jmickel/32/18807_2.png) [@JMickel](https://www.trainerroad.com/forum/u/JMickel)\ **Post date:** [November 28, 2018, 4:02pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/4 "2018-11-28T16:02:29Z")
Still no booster for Chad? ---
**Author:** ![pwandoff](https://avatars.discourse-cdn.com/v4/letter/p/bb73d2/32.png) [@pwandoff](https://www.trainerroad.com/forum/u/pwandoff)\ **Post date:** [November 28, 2018, 4:04pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/5 "2018-11-28T16:04:05Z")
@chad must have been a very, very naughty boy ---
**Author:** ![mackeenj](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mackeenj/32/56362_2.png) [@mackeenj](https://www.trainerroad.com/forum/u/mackeenj)\ **Post date:** [November 28, 2018, 4:06pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/6 "2018-11-28T16:06:24Z")
How exactly do you access the interval search feature? Is it live now? ---
**Author:** ![pwandoff](https://avatars.discourse-cdn.com/v4/letter/p/bb73d2/32.png) [@pwandoff](https://www.trainerroad.com/forum/u/pwandoff)\ **Post date:** [November 28, 2018, 4:07pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/7 "2018-11-28T16:07:22Z")
Hope we get over 100 for ‘Disaster’ Day! ---
**Author:** ![JMickel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jmickel/32/18807_2.png) [@JMickel](https://www.trainerroad.com/forum/u/JMickel)\ **Post date:** [November 28, 2018, 4:08pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/8 "2018-11-28T16:08:04Z")
So I guess there wont be any special Forum Flair for the people that finish the Disaster Day. ---
**Author:** ![pwandoff](https://avatars.discourse-cdn.com/v4/letter/p/bb73d2/32.png) [@pwandoff](https://www.trainerroad.com/forum/u/pwandoff)\ **Post date:** [November 28, 2018, 4:09pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/9 "2018-11-28T16:09:26Z")
There’s a shirt that can be ordered supporting World Bicycle Relief if you scroll thru the feed; super cool design. ---
**Author:** ![JMickel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jmickel/32/18807_2.png) [@JMickel](https://www.trainerroad.com/forum/u/JMickel)\ **Post date:** [November 28, 2018, 4:13pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/10 "2018-11-28T16:13:50Z")
I saw that. I thought maybe TR would be on board with the event, but it sounds more like they’re not down. ---
**Author:** ![nick](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/nick/32/15242_2.png) [@nick](https://www.trainerroad.com/forum/u/nick)\ **Post date:** [November 28, 2018, 4:13pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/11 "2018-11-28T16:13:59Z")
@mackeenj you’ll find the Interval Search feature on The Ride Details Page of all of your past rides. You’ll access this on the website by logging in, selecting “Past Rides” from the nav, selecting a ride, and toggling the Intervals Table to “Search”. I’ll post a screenshot in the live notes in a moment. 🙂 ---
**Author:** ![JMickel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jmickel/32/18807_2.png) [@JMickel](https://www.trainerroad.com/forum/u/JMickel)\ **Post date:** [November 28, 2018, 4:23pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/12 "2018-11-28T16:23:21Z")
Is anybody else experiencing the video on this page auto-pausing? ---
**Author:** ![pwandoff](https://avatars.discourse-cdn.com/v4/letter/p/bb73d2/32.png) [@pwandoff](https://www.trainerroad.com/forum/u/pwandoff)\ **Post date:** [November 28, 2018, 4:23pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/13 "2018-11-28T16:23:38Z")
@JMickel They’ve not really encouraged other than to say we’re crazy. It makes sense, though, since there is inherent liability if they ‘endorse’, I suppose. ---
**Author:** ![nick](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/nick/32/15242_2.png) [@nick](https://www.trainerroad.com/forum/u/nick)\ **Post date:** [November 28, 2018, 4:26pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/14 "2018-11-28T16:26:46Z")
We recently experienced some issues with the embedded YouTube video within the forum posts. If it’s getting choppy today, view the stream here: [Nose Breathing, Recovery Drinks, Double Days and More – Ask a Cycling a Coach 187 - YouTube](https://www.youtube.com/watch?v=eTsdfzxr3Pk) ---
**Author:** ![JMickel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jmickel/32/18807_2.png) [@JMickel](https://www.trainerroad.com/forum/u/JMickel)\ **Post date:** [November 28, 2018, 4:40pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/15 "2018-11-28T16:40:10Z")
Regarding Junior Racers. When kids are going through these high growth years they go in an out of form quickly. They have a growth spurt and become gangly, uncoordinated, and under-muscled (and their bike is too small) and get crushed. They get the coordination back and get better. Then they muscle up into their new size and they’re on top. Then they grow some more. For the kids it makes sense to focus on the things they can control and understand that a lot what happens with the podiums has to do with this growth cycle that is beyond their control. ---
**Author:** ![JMickel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jmickel/32/18807_2.png) [@JMickel](https://www.trainerroad.com/forum/u/JMickel)\ **Post date:** [November 28, 2018, 5:15pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/16 "2018-11-28T17:15:29Z")
Nate. If you’re looking for things to research with the TR data base, I’d be interested in the following: How much TSS, on a sustained basis, does it take to 1) Maintain FTP, 2) Slowly increase FTP, 3) quickly increase FTP. This data might need to be sorted into Age/Sex buckets. ---
**Author:** ![G650](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/g650/32/3746_2.png) [@G650](https://www.trainerroad.com/forum/u/G650)\ **Post date:** [November 28, 2018, 5:52pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/17 "2018-11-28T17:52:46Z")
I love the podcast, but I have to wonder what is going on why the guys are always so sick. ---
**Author:** ![Captain\_Doughnutman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captain_doughnutman/32/7694_2.png) [@Captain\_Doughnutman](https://www.trainerroad.com/forum/u/Captain_Doughnutman)\ **Post date:** [November 28, 2018, 7:28pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/18 "2018-11-28T19:28:18Z")
‘Tis the season… A LOT of us are sick! 🤧😫 ---
**Author:** ![G650](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/g650/32/3746_2.png) [@G650](https://www.trainerroad.com/forum/u/G650)\ **Post date:** [November 28, 2018, 7:38pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/19 "2018-11-28T19:38:39Z")
Yeah, I mean in general. It seems all year long. I haven’t even had a real cold in years, seems like @Jonathan and @Nate_Pearson in particular get sick a ton. ---
**Author:** ![Sticksy](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/sticksy/32/85098_2.png) [@Sticksy](https://www.trainerroad.com/forum/u/Sticksy)\ **Post date:** [November 28, 2018, 8:27pm UTC](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706/20 "2018-11-28T20:27:38Z")
Would you classify training at say 8pm at night and 6am next morning as a double day?? If so how would you differ your recovery and pre-workout meal to suit the overnight and sleep aspect? Basically I have a structured outdoor Monday night bike workout that lasts 2 hours from 7pm-9pm I am generally home by 9.45 TSS for past 2 weeks has been around 240, I then have a swim workout at 6am next morning which again is a tough session. Both are key workouts for me but as they are scheduled by 2 separate clubs I can’t change the times or days. At present I have my dinner at 4.30pm which consists of Chicken, wholemeal rice and veggies, Cliff bar around 30 mins before my bike session and a gel 1 hour in. Upon completion of my workout i have a SIS Recovery shake and a bow of cereal and milk when I get home before bed. Upon waking for my swim around 5.20am i have two slices of white toast with butter and honey and a double espresso. At the moment I am feeling ok but I can definitely feel the fatigue creeping in around 40min into the swim. Any ideas? [Next page](https://www.trainerroad.com/forum/t/nose-breathing-recovery-drinks-double-days-and-more-ask-a-cycling-a-coach-187/6706.md?page=2)