# Winning Moves, Adrenaline, Sleep Deprivation and More – Ask a Cycling Coach 300 **URL:** \ **Category:** Ask a Cycling Coach Podcast\ **Created:** [March 17, 2021, 9:07pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712 "2021-03-17T21:07:06Z")\ **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:** [March 17, 2021, 9:07pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/1 "2021-03-17T21:07:07Z")
You need fitness, strategy and luck to make the sort of move that wins a race, so how do you increase your chances of winning? We’ll dig into this, adrenaline’s effect on endurance performance, and into whether or not training yourself to perform in a sleep deprived state is worthwhile for endurance athletes. Tune into Episode 300 of the Ask a Cycling Coach Podcast Thursday, March 18 at 8:00am Pacific! * * * #### Youtube Live Video: [![](https://global.discourse-cdn.com/trainerroad/original/3X/1/6/16498c3cd40bb729290b841268292349b6e64012.jpeg "Winning Moves, Adrenaline, Sleep Deprivation and More – Ask a Cycling Coach 300") ](https://www.youtube.com/watch?v=PCcIAPd9r1A) * * * #### Topics Covered in This Episode - Is there benefit to training in a sleep-deprived state? - Adrenaline’s role in endurance performance - Responding in cycling/motorist conflicts - Is there an ideal Q-Factor per body type? - Nutrition and tool-carrying pro-tips - What the hosts are best at in the training process - What sort of rider-type is the best? - How to recover from a disappointing performance? - Our most sought after ability from professional riders - How to know the goals of a workout just by looking at it - How does training affect subsequent mental awareness? - How to train for race-winning moves * * * #### TrainerRoad Podcast Network [Submit your Question to the Ask a Cycling Coach Podcast](https://www.trainerroad.com/podcast) [Subscribe to the Ask a Cycling Coach Podcast](https://www.trainerroad.com/podcast) [Subscribe to the Successful Athletes Podcast](https://www.trainerroad.com/successful-athletes-podcast) [Submit your story to the Successful Athletes Podcast](https://www.trainerroad.com/successful-athletes-podcast) * * * #### Studies Mentioned In This Episode - [Sleep deprivation and the effect on exercise performance. Vanhelder et al, 1989](https://pubmed.ncbi.nlm.nih.gov/2657963/) - [Sleep or swim? Early-morning training severely restricts the amount of sleep obtained by elite swimmers. Sargent, et al, 2012](https://www.tandfonline.com/doi/full/10.1080/17461391.2012.696711) - [The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men. Saner, et al, 2020](https://www.researchgate.net/publication/339398195_The_effect_of_sleep_restriction_with_or_without_high-intensity_interval_exercise_on_myofibrillar_protein_synthesis_in_healthy_young_men) - [Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise. Fullagar, et al, 2014](https://www.researchgate.net/publication/266855811_Sleep_and_Athletic_Performance_The_Effects_of_Sleep_Loss_on_Exercise_Performance_and_Physiological_and_Cognitive_Responses_to_Exercise) - [The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review. Kirschen, et al, 2018](https://www.researchgate.net/publication/326006789_The_Impact_of_Sleep_Duration_on_Performance_Among_Competitive_Athletes_A_Systematic_Literature_Review) - [Additive protective effects of the addition of lactic acid and adrenaline on excitability and force in isolated rat skeletal muscle depressed by elevated extracellular K+. de Paoli, et al, 2007](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2075200/) - [Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits, Mandolesi, et al, 2018](https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00509/full) - [Mental fatigue impairs physical performance in humans. Marcora, et al, 2009](https://www.researchgate.net/publication/23766247_Mental_fatigue_impairs_physical_performance_in_humans) - [Mental Fatigue Alters Cortical Activation and Psychological Responses, Impairing Performance in a Distance-Based Cycling Trial. Pires, et al, 2018](https://www.frontiersin.org/articles/10.3389/fphys.2018.00227/full) - [Superior Inhibitory Control and Resistance to Mental Fatigue in Professional Road Cyclists. Martin, et al, 2016](https://www.researchgate.net/publication/305497102_Superior_Inhibitory_Control_and_Resistance_to_Mental_Fatigue_in_Professional_Road_Cyclists) - [Self-regulation and depletion of limited resources: does self-control resemble a muscle?. Baumeister, et al, 2000](https://www.semanticscholar.org/paper/Self-regulation-and-depletion-of-limited-resources%3A-Muraven-Baumeister/1c6e13d6a15e5110392045a412b344dd99f80648) - [Dehydration and Rehydration. Kenefick, et al, 2012](https://apps.dtic.mil/dtic/tr/fulltext/u2/a559016.pdf) - [The Effects of Performing Mental Exertion during Cycling Exercise on Fatigue Indices. Barzegar, et al, 2020](https://www.researchgate.net/publication/342543144_The_Effects_of_Performing_Mental_Exertion_during_Cycling_Exercise_on_Fatigue_Indices) - [Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits, Mandolesi, et al, 2018](https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00509/full) - [Effects of acute aerobic and resistance exercise on executive function: An ERP study. Wu, et al, 2019](https://pubmed.ncbi.nlm.nih.gov/31445953/) ---
**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:** [March 17, 2021, 9:07pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/2 "2021-03-17T21:07:20Z")
---
**Author:** ![Penski](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/penski/32/7757_2.png) [@Penski](https://www.trainerroad.com/forum/u/Penski)\ **Post date:** [March 17, 2021, 9:48pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/3 "2021-03-17T21:48:05Z")
Always look forward to the podcast, but especially can’t wait for this one. Hopefully some further information on the ‘new’ plan releases, and progressions system. ---
**Author:** ![J\_K](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/j_k/32/12451_2.png) [@J\_K](https://www.trainerroad.com/forum/u/J_K)\ **Post date:** [March 18, 2021, 12:25pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/4 "2021-03-18T12:25:05Z")
> [@Jonathan](#): > > Is there benefit to training in a sleep-deprived state? I just spent a year getting to the point where I can sleep 8-9 hours a night. Please don’t tell me there was an advantage to my former 6 hours! 🤣 ---
**Author:** ![tkent](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tkent/32/29864_2.png) [@tkent](https://www.trainerroad.com/forum/u/tkent)\ **Post date:** [March 18, 2021, 3:08pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/5 "2021-03-18T15:08:46Z")
@Nate_Pearson I just want to say that I am continually impressed with your leadership. Your ability to acknowledge and own your mistakes right at the beginning of this podcast is very impressive. Keep it up! ---
**Author:** ![bobw](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bobw/32/24759_2.png) [@bobw](https://www.trainerroad.com/forum/u/bobw)\ **Post date:** [March 18, 2021, 4:09pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/6 "2021-03-18T16:09:29Z")
Did the US move to DST last weekend? Started the podcast to find it an hour in. ---
**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:** [March 18, 2021, 4:25pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/7 "2021-03-18T16:25:46Z")
Yup, Swapped March 14. ---
**Author:** ![bobw](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bobw/32/24759_2.png) [@bobw](https://www.trainerroad.com/forum/u/bobw)\ **Post date:** [March 18, 2021, 4:40pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/8 "2021-03-18T16:40:26Z")
Ah, always last Sunday in March here in Europe ---
**Author:** ![\_Matthew](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/_matthew/32/12893_2.png) [@\_Matthew](https://www.trainerroad.com/forum/u/_Matthew)\ **Post date:** [March 18, 2021, 6:04pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/9 "2021-03-18T18:04:50Z")
I turned on the yt live in the car and heard mention of sympathetic innervation increasing visual acuity (in the context of adrenaline discussion). I was a little puzzled by how that might work. Sympathetic innervation overcoming parasympathetic tone causes pupil dilation and this functions to let more light into the eye which is like widening the aperture on a camera. That helps take photos at night, and also makes the depth of field more shallow (sharper focus on closer objects, think portrait mode). I think of visual acuity as the ability of the lens to focus light on the retina, this is then determined by the shape of the cornea. Issues with visual acuity like myopia, hyperopia, astigmatism, presbyopia are causes by imperfections of the cornea. Hopefully a TR ophthalmologist can clear this up for me =) On a separate note, near the end, Amber dropped knowledge bombs / trade secrets on how late race attacks play out. Cat 3, 3/4, 4/5 crits do not obey the laws of high level racing. There’s almost always a lull at some point with 2 to go. There’s no L39ion leadout holding 35 mph for the bell laps. There might be a trio of teammates attempting a leadout. Most of the time they hit the front way too early and the sprinter is exposed just in time to get swarmed with 1k to go. Everyone is trying to emulate Mark Cavendish popping out from 3rd-5th wheel with 200m to go, including riders with peak sprint power \<1000 watts. In reality, there’s usually 3-5 in the category with standout sprint power. Others have to learn to win in a break or sprint out of a break. I think Vegan cyclist had a good video while racing coppertown years ago where he talks about his race strategy. He has to attack over and over knowing it won’t work most of the time, but that’s what you have to do when you aren’t a sprinter. ---
**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:** [March 18, 2021, 8:13pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/10 "2021-03-18T20:13:45Z")
Not only that, but he handed out some learning for other leaders too. Great work. ---
**Author:** ![rkoswald](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/rkoswald/32/28273_2.png) [@rkoswald](https://www.trainerroad.com/forum/u/rkoswald)\ **Post date:** [March 18, 2021, 8:24pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/11 "2021-03-18T20:24:22Z")
> [@bobw](#): > > Did the US move to DST last weekend? Started the podcast to find it an hour in. I dislike the time changes. Pick one. Stay in it. Done. … me steps down off of my soap box … #LockTheClock ---
**Author:** ![mailman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mailman/32/101794_2.png) [@mailman](https://www.trainerroad.com/forum/u/mailman)\ **Post date:** [March 18, 2021, 8:47pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/12 "2021-03-18T20:47:21Z")
I love the period between when USA adjusts their clocks and NZ does theirs as it makes the first half of the NBA playoffs just that little bit earlier to fit my day 😂 ---
**Author:** ![Mr\_Snrub](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mr_snrub/32/175163_2.png) [@Mr\_Snrub](https://www.trainerroad.com/forum/u/Mr_Snrub)\ **Post date:** [March 18, 2021, 10:25pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/13 "2021-03-18T22:25:59Z")
I know this is obvious, but I haven’t seen it in the threads. I tend to lose interest in them when I see patterns or themes repeating themselves. But has anyone reached out to Dr Seiler himself for his opinion on how he would plan the polarized blocks? On the sleep stuff. I know a lot of people sing the praises of Matt Walkers book… And they should. However, another very interesting read on the subject is Dr Chris Winters book, The Sleep Solution: Why Your Sleep is Broken and How to Fix It. It’s been a while since I have read it, but I do remember he touched on how naps can help you and when to use them. His general take on this was - You cannot make up for ‘lost’ sleep. If you need to take a nap, do it in the morning after a ‘bad’ night. Avoid naps in the afternoon as they may interfere with the following nights rest. Don’t nap for to long, I can’t remember the exact guide but 45 minutes max seems to ring a bell. ---
**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:** [March 18, 2021, 10:35pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/14 "2021-03-18T22:35:13Z")
> [@Mr\_Snrub](#): > > But has anyone reached out to Dr Seiler himself for his opinion on how he would plan the polarized blocks? It’s suggested at least half a dozen times in this thread. There are also comments about why it may not be appropriate from a TR perspective, since Seiler is more aligned with FastTalk Labs than ever. Some forum members have had short discussion with him via Twitter and such in the past as well. Not sure how much of those was mentioned in this thread? - [Feedback Needed: Polarized Plan Questions for the Community](https://www.trainerroad.com/forum/t/feedback-needed-polarized-plan-questions-for-the-community/55695) ---
**Author:** ![Elijah](https://avatars.discourse-cdn.com/v4/letter/e/2bfe46/32.png) [@Elijah](https://www.trainerroad.com/forum/u/Elijah)\ **Post date:** [March 18, 2021, 10:53pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/15 "2021-03-18T22:53:06Z")
TR on the podcast: “Don’t antagonize motorists because it’s good to be the bigger person and turn the other cheek.” Me: “Don’t antagonize motorists for the same reasons you don’t antagonize someone brandishing a gun, because they have a deadly weapon and might try to kill you. And unlike a murderer with a gun, they’re likely to get away with it.” ---
**Author:** ![huges84](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/huges84/32/132176_2.png) [@huges84](https://www.trainerroad.com/forum/u/huges84)\ **Post date:** [March 19, 2021, 2:24am UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/16 "2021-03-19T02:24:13Z")
Right on. They almost certainly will get away with assualt with a deadly weapon. There’s zero to minimal punishment of vehicle to pedestrian / cyclist crashes, at least in the US ---
**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:** [March 19, 2021, 1:58pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/18 "2021-03-19T13:58:01Z")
+1, from a former Marine ---
**Author:** ![lebowskii98](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/lebowskii98/32/6686_2.png) [@lebowskii98](https://www.trainerroad.com/forum/u/lebowskii98)\ **Post date:** [March 19, 2021, 4:36pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/19 "2021-03-19T16:36:44Z")
@chad actually made me lol with his answer to leadout or domestique! “Sprinter can’t come around the leadout then who should be leading out who!”. 😂🤣👌 ---
**Author:** ![GilbertsGrapes](https://avatars.discourse-cdn.com/v4/letter/g/e9c0ed/32.png) [@GilbertsGrapes](https://www.trainerroad.com/forum/u/GilbertsGrapes)\ **Post date:** [March 19, 2021, 4:45pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/20 "2021-03-19T16:45:10Z")
@ambermalika fellow ADHD person chiming in here. I experienced a similar thing for years across multiple sports, where my school performance was nearly directly correlated to the amount of physical activity I was doing. My best year was when I was a junior was during times that I was training around 20 hours of week for tennis, but it wasn’t until the following year when I was a senior that I was diagnosed. During college I didn’t play any sports and it took a long time to unwind the relationship between physical activity and brain function, even while on medication. There are a few other interesting tidbits of information floating around in relation to why both stimulant medications and exercise seem to ameliorate symptoms of ADHD, specifically in relation to glucose sensitivity in the prefrontal cortex (which I am guessing you’ve seen some of the info on given your background). At any rate, even though it was just a casual mention, I appreciated you sharing that on the podcast. ---
**Author:** ![dby2222](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dby2222/32/12908_2.png) [@dby2222](https://www.trainerroad.com/forum/u/dby2222)\ **Post date:** [March 19, 2021, 6:14pm UTC](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712/21 "2021-03-19T18:14:02Z")
On another note, I think there’s something to be said for negative reinforcement. If a driver almost kills me, I want them to remember it as a negative experience. It’s like training a dog, I don’t reward him when he does something bad because it reinforces bad behavior. Hopefully me calling this person a f\*\*\*ing piece of garbage means they have a negative emotional reaction to that experience and it will stop them from blindly pulling into an intersection in the future. Or maybe this is only the way I justify ranting at motorists because like you, venting my frustration makes me feel better. [Next page](https://www.trainerroad.com/forum/t/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300/55712.md?page=2)