SARMS are banned substances surrounded by plenty of confusion, so what do we actually know about them? Tune in for a deep dive into SARMS, DIY nutrition products that are cheap and accessible, and how to reduce inflammation but still prioritize recovery.
Join us live on YouTube tomorrow at 8:00am Pacific, or catch it afterward on YouTube or your favorite podcast app!
YouTube Video:
Topics Covered in This Episode
What are SARMS and why are they illegal?
Are SARMS steroids?
What are the side effects of SARMS?
How much inflammation is too much?
Why inflammation is necessary to getting stronger and faster
Are antioxidants bad for recovery?
Do NSAIDS blunt recovery?
Should you lick your heart rate strap?
How to use Plan Builder if you don’t have a race on your calendar?
Strength training without a gym
How to identify limiters
Ultra-distance training with short workouts
How to train for a Gran Fondo
How to change training plan volume with TrainerRoad
Just wanted to say thanks again to @Nate_Pearson for teaming up with me for the paraolympics attempt. I don’t think I’ve ever had this much motivation to train.
Thanks so much for the birthday shout-out guys. That was so crazy. I could not believe it was happening.
Huge fan of the product and the podcast. You’ve turned a random, middle-aged, out-of-shape guy, off the couch into a cyclocross addict and someone who already had a half-respectable Mt Washington Hill Climb time (in 2019) after my first 7 months with the app, and hopefully bigger and better things in 2021. Really appreciate everything you do, thank you.
Was reading a bit about making your own sports drink for during the ride. Something that came up, that was not mentioned in the show was how you should have carbs at 6-8g per 100 ml (which is 60-80g per liter for the metrically challenged). Supposedly this is the same particle concentration as your blood, such that it will be quickly processed in your body.
If your drink contains more carbs, your body will first need to dilute it with water from elsewhere before the carbs can be used.
Some cheap/accessible nutrition ideas from my low-budget college kitchen;
-freezer waffles
-fruit snacks/rolls
-granola bars (check the label, as the macro breakdown can vary pretty considerably. the fruit-filled ones or anything oat based are usually higher in carbs and lower in fat/protein)
-salted licorice
-rice krispy treats. Also protip you can make those with any cereal.
-mochi (these are my favourite!)
-apple chips
-pretzels
-roasted root veg- taro, sweet potato, plantains etc.
Bottom line: go for anything aggressively marketed towards children, because it’s almost always carb-based and low on fiber (go figure)
Also vegemite sandwiches > PB&J.
The anti-oxidant discussion is so interesting. so if I am getting it right…
training produces the required stress
not pushing anti-oxidants straight after allows for long-term adaptive response
anti-oxidants close to activity, reduces the adaptive response, prioritizing short term recovery over long-term adaption?
so in most cases, there is little reason to be reaching for the anti-oxidants straight after the workout, rather leave it as part of a balanced diet to ensure there is sufficient long-term adaption. exceptions to this rule woudl be when short term repetitive performance is needed, so the stage race example, or maybe during a taper period heading into a big event?
Get a bit of spit on my fingers (not really gross?) and then transfer that to the strap pickups with your fingers. No need to directly lick that lovely nastiness with your actual tongue
Falling behind on podcasts because its the most wonderful time of the year (to steal a line from a song). This was probably mentioned in the podcast, however I’ll offer my best practice
I make my own gel that i carry in 150ml soft flasks. The benefits aren’t only price but you get rid of the gel wrappers and it’s quicker to squeeze a soft flask than to open a gel. I use this recipe:
9 high5 zero sodium tablets
390ml watten
130g blackcurrant juice
120g lemon
470g maltodextrin
235g fructose
Atamon (a preservative)
This comes to about
= 1350g 1080ml
1250g/l
About 3200kcal
440kcal/150ml
110g carbohydrates/150ml
All mixed in a saucepan on low heat to dissolve all the sugars. When it’s been cooled to room temperature I pour the content into water bottles and store them in the refrigerator.
Extremely cheap as you can buy all the ingredients in bulk online and in my opinion the soft flasks are easier to use on the bike than commercial gels.
