Alex Larson joined us to discuss last week’s topic of losing weight while increasing power and how Alex guides her athletes through that scenario, guiding principles for managing carbohydrate intake on easy, medium, and hard days, recovery fuel, how much caffeine is safe on race day, and a look at an athlete’s performance where they cramped at a key race and what could have caused it.
(0:00:00) Intro – Cramping, Polarized Carbs & Raising FTP in a Deficit
(0:02:06) How to Fuel Every Workout and Still Lose Weight
(0:05:02) Nutrition Timing & Big Breakfasts for Better Body Composition
(0:24:17) Easy Meal Ideas for Hard Days, Normal Days & Recovery Days
(0:37:31) Recovery Fueling – Protein Shakes vs Real Food
(0:47:46) How Much Caffeine Is Safe on Race Day?
(1:06:54) Case Study: Filthy 50 – Cramping Despite “Perfect” Fueling
(1:14:02) Why Most Cycling Cramps Are From Pacing, Not Sodium
This was awesome, I felt like Alex was a bit timid in prior episodes she was on but she killed it this time. Pushing back when needed, giving specifics and addressing last week’s question. Very good episode!
In this podcast, I thought I heard mentioned in passing some protein and fat targets. They struck me as a little lower than Kyle Pfaffenbach’s targets, IIRC.
I thought Kyle had targets of 1.6-1.8g/kg protein and 1.0-1.2g/kg fat. Does Alex recommend a little lower?
According to the spotify transcripts Kyle said 1.2-1.4 g/kg target body weight (this target is supposed to be slightly lower than current weight; not final target weight) and in this podcast the range discussed was 0.8-1.0 g/kg, although it was said a bit in passing and it wasn’t specified whether that was current or target weight.
@Jonathan FWIW, Clif hasn’t sold recovery drink mix in a year or two. I was very sad when they discontinued it, but then this forum helped me find Skratch recovery mix, which tastes as good or better than Clif ever did and also comes in Horchata.
