Welcome to the Tour de France Femmes Podcast, from the producers of "The Time-Crunched Cyclist Podcast"
CTS will publish daily Tour de France Femmes podcasts with Coaches Adam Pulford and Renee Eastman. They'll recap the stage, but the unique aspect of these podcasts will be coaching insights about how athletes prepare for the demands showcased in that day's stage.
STAGE 2 PODCAST OVERVIEW
Stage 2 of the 2025 Tour de France Femmes avec Zwift saw a new leader in the yellow jersey and a stage win from a 41-year-old racer. CTS Coaches Renee Eastman and Adam Pulford recap the stage, catch up with CTS Athlete Alison Jackson who sent in a post-stage audio clip after Stage 1, and talk about how heat acclimation works differently for female athletes compared to male athletes.
RESOURCES
- https://trainright.com/ultrarunners-heat-acclimation-cheat-sheet/
- https://news.ultrasignup.com/your-quick-guide-to-heat-acclimation/
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Co-Host: Renee Eastman
Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.
Renee Eastman bio: https://trainright.com/coaches/renee-eastman/
Instagram: https://www.instagram.com/renee.eastman/
HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome back Time Crunch fans, TDF fans and, of
course, to my co-host, ReneEastman.
There was another excitingstage of the Tour de France
Femmes.
I've exwifted and I'll turnthat over to Rene for a quick
stage recap, but I got a goodupdate from CTS athlete Allison
Jackson this morning, so let'shave a listen to that now.
Speaker 2 (00:23):
Let's have a listen to that now.
That was a quick stage.
You got to be race ready for a80K stage like that, so chaotic,
but guess what?
I love the chaos, I embrace thechaos, and every time when I
(00:47):
feel like I almost died but Ididn't, it gives me so much
confidence and that's kind ofhow you have to race these races
.
So anyway, we did a pretty goodperformance as a team.
A bit sloppy in our teamwork,but um, yeah, I mean it's hard
to put it together in a smoothway on a chaotic first day of
the Tour de France FEM.
Speaker 1 (01:10):
But yeah, one day down eight to go loves to hear,
and she said this today wentwell.
I'm so F and strong right now.
I was on the back of the groupin the final two K, but I sat up
to save it for the next twodays or for the next days, sorry
(01:33):
.
So all of that super excitingway to start a stage two and
it's always great to hear thatyour athlete is is doing well,
doing well, heading into a bigrace like this.
Renee, I'll turn it over to youfor stage summary and recap of
what we saw today.
Speaker 3 (01:51):
Thanks, adam.
Well, yesterday I said todaycould get spicy, and we did have
a little bit of spice at theend of the stage today, today.
For those of you who want tomaximize your time and coverage,
I'd say start watching withabout 25K to go, because that's
when it really starts lightingoff.
Get a little closer Renee, whenyou talk, Gotcha.
Speaker 1 (02:17):
Spice is nice.
I appreciated the stage todaytoo, because it ended.
I didn't see that coming.
I don't know.
Are we doing spoiler alerts?
Can we name?
Speaker 3 (02:28):
we have to name names well, now that we, oh we're
absolutely.
I'm just telling people startwatching with 25k to go, because
that's when it starts kickingoff.
And it was around 20k to gothat niwa doma slipped off the
front a little bit Last year'swinner and PFB chased her down,
followed her.
I was like what is going on?
(02:48):
I think she saw the bonusseconds were still up for grabs
but there was a break off thefront.
You remember that?
Speaker 1 (02:55):
Yeah, and I was like, oh dang, like getting exciting.
But also I was like, oh man, ifshe goes to PFP, because again,
it's all about the fantasycompetition that we have going
on.
I'm like man, this is going toruin it, because I had Vibas for
the win today.
That didn't happen, but shecame in second.
So I mean won't take it allaway, but I was getting excited
(03:20):
there.
Speaker 3 (03:20):
We're going to get to that.
Let me start with the doomedearly break.
This we're not gonna get enoughpress on this one because they
were out early.
Nothing happened of it.
But local french rider oddbionic was up there today
showing her showing her colorsfor her team.
Fun fact about her she is amother and she missed last
(03:45):
year's Tour de France.
You want to know why.
Speaker 1 (03:47):
Having a baby.
Speaker 3 (03:48):
She was having a baby .
She's not the only woman in thepeloton.
She may be the only mother inthis race, but she's definitely
not the only woman professional.
Speaker 1 (03:58):
No, anna Vandenberg.
Anna Vandenberg.
No, anna Vandenberg.
Speaker 3 (04:06):
No, Lizzie Deignan and Little Trek Ellen Van Dyke.
Both of those guys aren't inthe race.
Fun fact Lizzie Deignan, I wasso mad that she didn't get
picked for Little Trek this year.
You want to know why she didn'tget picked?
Pregnant again, Mother for thethird time.
Speaker 1 (04:28):
Well, mom, wats are a thing, as they say.
Speaker 3 (04:31):
Yeah Well, after that early break got caught, elyse
Shabby went up the road withSeek a Smolders.
No surprise there, elyse Shabby.
That is her thing.
Her thing is to chase themountain points.
She's won the mountains jerseyat several races.
So no surprise there.
(04:52):
She's Demi Vollerine's teammateon FDJ.
So she was out there gobblingup points.
It was actually prettycompetitive.
But I want to make sure Imention her because I got all
the fun facts.
She's a medical doctor.
I didn't know that During COVIDbecause there was not much
(05:13):
racing, she actually went anddid medical relief at a hospital
in Geneva.
Speaker 1 (05:17):
That's super cool.
I did not know that All right.
Speaker 3 (05:20):
One more fun fact she was a 2012 Olympian in kayaking
as well.
Speaker 1 (05:25):
That's massively impressive.
Speaker 3 (05:27):
So the Swiss in general overachievers Always,
she's Swiss, always All right,well, that break was off.
They get brought back withabout 10K to go and Mavie Garcia
slips off the front.
That's no surprise.
(05:50):
M navi is an attacking rider.
She's not a great sprinter, sheis a good climber, but this
isn't a high mountain finish.
So you know, it was one ofthose things where I'm not
surprised they let her go.
She lost five minutes yesterday,or however many minutes, she
lost minutes yesterday well, shehad a crash, yeah, um, so she
slips off the front and thenthere's, you know she's just
(06:13):
dangling there 15, 20 secondsand I'm like who is going to
bring her back?
Because by that point it was asmall field, like we anticipated
.
It was hilly enough thatthere's probably only 30 or 40
gals left by the end.
And visma wasn't chasing itdown.
They had the jersey.
(06:33):
She was no threat to the jersey.
Um, fdj didn't work to chase itdown, they didn't have a
sprinter and you know Garcia'snot a threat.
So dangling off the front, youknow, within sight, as they're
in the last couple hundredmeters, and she ends up winning
(06:56):
with, uh Mary, with LorenaRuivas hot on her heels, both of
our pick for today.
We just didn't count on Garciagetting off the front?
Speaker 1 (07:09):
Yeah, totally.
I mean it was go back to stageone where it's like PFP went and
I was like, oh man, she's goingto win.
This is crazy.
With Mavi up the road and I waswatching it with my wife
Kristen.
She's like, oh my God, is shegoing to get caught?
I'm like I don't think so,cause like Mavi's all in right,
like she knows there's noteammate behind her, that's
(07:30):
going to, you know, faucetaround her.
And she had, I mean, she hadmore of that gap.
But I think, to your point,confusion of who's chasing
what's what.
Capecchi doesn't have hernormal super human power with a
back injury right now.
So even her lead out kind ofpulled off a little bit late.
And that's no shame, it's justI mean I'm impressed she's still
(07:53):
doing her thing.
But then, yeah, vivas in secondin my Tour de France FOMS
fantasy team.
A little light on points today.
Speaker 3 (08:04):
Navi also oldest stage winner.
Yeah, 41 years old, stillcrushing it.
Speaker 1 (08:11):
Yeah, and I texted you.
I was like, at some point weneed to talk about the two
wrecking balls of the Tour deFrance, foms, of XWIFT right now
, because Mariana Voss is 38,Bobby Garcia 41.
These women are crushing itinto their 40s.
That's awesome.
Speaker 3 (08:31):
It's not uncommon to see women riding later into
their careers, often startinglater.
You mentioned Elise Chavi justa minute ago.
She didn't start racing untilshe was 27.
Speaker 1 (08:42):
You know mentioned Elise Chabby just a minute ago.
She didn't start racing untilshe was 27.
Yeah, and you know so much tosay about that and it goes.
It's starting to change becausethere's a lot, there's a big
push for juniors, men and women,but to get women into the sport
earlier for that talentidentification, development and
kind of change that developmentand and and kind of change that.
(09:03):
But right now we're stillseeing these crossover athletes
where you know they were runners, rowers or soccer players, just
coming from different sports.
They get on a bike, maybesometimes cause they're injured
or they want to change.
Um, kristen Faulkner is anotherone, you know, late to the
sport, crushing it and, uh, youknow there's no, there's no cut
pattern.
Uh, pro tour cycling, whichadds to the element of surprise
(09:28):
and excitement and watching thisthing because it's so cool to
see.
Speaker 3 (09:34):
Absolutely.
We have plenty to talk aboutwith all the other ladies who
will show their faces throughthe stages, but let me wrap up
with the end result, for todaythere was a little bit of gc
shake up kim lacorte pinar, whoI will refer to as klcp because
that's just quicker.
Uh, she actually ended uptaking the jersey.
(09:56):
That was a surprise to me it'sa surprise to her.
She said she was like Rollingback to the team vehicle and
they were like no, no, no,you're needed at the podium.
So awesome to see For her.
She's actually still Somewhatof a new rider on the On the
high level I should say On likeworld tour.
(10:17):
But she got a couple of bonusseconds.
She got third Again today.
She's crushing it.
She takes over the jersey.
We still have PFP and Voss upthere, but she got a couple of
bonus seconds.
She got third again today.
She's crushing it.
She takes over the jersey.
We still have PFP and Voss upthere, the top two or three.
But no big surprises otherwiseon the GC side, other than
confirmation that Kapecki is.
(10:38):
There's something up withKapecki because she was dropped
a couple times today, so it'sclear that she's just not
feeling well.
Same thing with ElisaLongobrigini, the Jira winner
from a couple weeks ago.
She she's clearly not going forGC.
She was up at the front workingfor their team today.
So the GC battle is veryclearly.
(11:03):
You got Kasia Nwodoma, you gotPFP, you got Demi Vollering,
maybe Kim LaCourte.
Let's see how the week goes.
Speaker 1 (11:11):
Yeah, it's exciting and you know it's no shade to
the men's tour.
But, as I was telling a friendthis morning, this is more
exciting than wondering if Toddis going to attack for two and a
half weeks.
Speaker 3 (11:27):
Yeah, yeah, we definitely have even already
some surprise people up at thefront who could do well all week
.
Speaker 1 (11:33):
Yeah, exactly.
So should we turn to today'scoaching topic, Renee?
Speaker 3 (11:38):
Yeah, adam, because I wanted to follow up on
something that our guest speaker, head of performance, said at
EF Talk about topping up heat.
And I was like I bet a lot ofpeople were you know what is
that about Topping up heat?
Can?
You help us out there, yeah.
Speaker 1 (12:00):
I mean, it's a quick term that coaches and
physiologists use.
For once, the athlete is heatacclimatized.
You then have some intermittentheat exposures to top off on
the heat.
Okay, so what all that means isthere's acclimatization and
(12:21):
acclimation processes to theheat.
What you want to do is get yourbody trained so that it can
tolerate heat better.
And the reason why this isimportant is when you go out in
the heat to ride your bike, raceyour bike or to even garden,
you'll realize that heat is astressor, right, so it's going
to hit you harder.
And then, in cycling, what wewant to do is expose ourselves
(12:45):
to the heat in various ways sothat it's less of a stressor to
us.
That is the primary reason, soit doesn't minimize our
performance when we go bikeracing.
The other benefit is when yougo into cooler conditions and
your heat acclimatized, youmight get a little boost in
performance.
Now, how you do this is it'spretty scientific.
(13:06):
We have protocols.
We'll talk about that in aminute, but it's like the full
detail of all of this.
I actually did a podcast, maybea month ago, and it is entitled
best heat training strategiesfor time crunched athletes and
it's episode number two4.
So if you're interested in, ifthis sparks an interest and
you're like, yeah, I want theprotocol, let's do it go there.
(13:27):
But some of the protocols areboth, I would say, native heat
as well as artificial heat, orusing the heat that's outside
versus a sauna or hot bath orsomething like that.
And, renee, I don't know, doyou use any heat protocols with
your athletes?
Speaker 3 (13:49):
I use the poor man sauna, the bath, the bath.
Yeah, a lot of my athletesdon't have access to sauna, so
you know, myself included.
So you know getting in the bath.
But yes, I can think of acouple of recent ones, and one
probably most dramatically.
I had a guy, older gentleman,looking to qualify for Gran
(14:14):
Fondo World Championships, wentdown to the UAE I think it was
in February or March fromColorado so we had to do a
little heat training for him forthat.
Speaker 1 (14:25):
Yeah, and anybody can do that.
That's what's so kind of coolabout heat training is anybody
can do it.
I think it gets a little hyped.
You got to be careful with it alittle bit more, and at the
highest level.
So with AJ Allison Jackson, weused a combination of all heats
(14:50):
because, you know, the it's alsoprobably the most accessible.
Speaker 3 (14:52):
If you have a bathtub let's talk about that a little
bit you can use a sauna, you canuse a bathtub to get really hot
, or you go ride your bikeoutside.
Well, let's talk about that fora second.
Riding your bike outside, orgetting in the trailer in your
winter parka and turn the heateron, and you know the the pros
and cons of that active versuspassive kind of exposure of like
(15:15):
.
You know how stressful it is onthe body if you're exercising
in the heat and why that thosepassive measures might be a
little bit better.
Can you speak?
Yeah?
Speaker 1 (15:27):
I think it's first important to recognize, just
like, how the system works.
Okay, because, keep in mind,stress plus rest equals
adaptation.
Heat is a stressor.
So, just like training, stressof doing threshold intervals or
VO2 or whatever that stress is,if you rest, you then form the
adaptation to become better atthreshold, improve your VO2 max
(15:48):
or whatever the case is, in thiscase heat is the stress.
So if you expose yourself toheat in any form or fashion,
sauna, hot bath, outside,whatever then you rest, you form
the adaptation.
What's the adaptation?
You sweat sooner, you haveincreased plasma volume, which
is the watery portion of yourblood, to sweat more and sooner,
and perceived effort comes downin heat as well as a.
(16:11):
There's a lot more adaptationsthat are going on, but those are
kind of the key physiologicadaptations that happen.
The net net is I hurt less inthe heat, meaning I perform
better relative to the heatitself, and also increase
performance in that coolconditions.
So now, once you have anunderstanding of why that system
(16:33):
works, I would say verysimplistically and cautiously,
you can ride in heat.
However, when we do that,initially you want to bring the
intensity low, because if thegoal is to do intensity or have
a high intensity session.
Doing your first heat exposureswith intensity is a poor choice
(16:54):
.
You need to start at lowintensities, expose yourself to
heat if you do that kind ofsimultaneously.
Or what you can do is go doyour training in cooler
conditions or normativeconditions and then expose
yourself to the heat post ridewhich is in the sauna or hot
bath 10 to 30 minutes dependingon kind of where you're at in
that protocol.
And the whole idea is again,increase core temperature, get
(17:18):
your body stressed from heat,then chill out, then form the
adaptation.
Speaker 3 (17:22):
Yeah, I think something that might be
surprising to our athletes whoare going to try this is that
even that I'm going to go jumpin the sauna or the bath after
my ride and you're doing thatfor your protocols five, seven
days, ten days is that is astressor?
(17:44):
Is a stressor Like you're like,oh, I'm just sitting in the
bath doing nothing, but it'smaking your body work harder.
So you have to pay attention toyour recovery and certainly
your hydration.
The hydration status day to dayis huge when you're doing that,
like heat acclimation.
(18:04):
But I think that's one of thethings that probably is
surprising to a lot of peoplethat that is just sitting in the
bath for 20 minutes, 30 minutespost ride that that makes your
day harder.
Speaker 1 (18:19):
Yeah, and I think you got to recognize that.
And what to look for whenyou're in the hot bath or sauna
is like you know your face isgetting red, you're sweating on
your forehead.
If you're in the sauna, yourwhole body sweating.
You're like, oh my God, howmuch longer?
Right, Like that's a stressor.
When you come out of that, thenyou need to give your body the
tools it needs.
You need to rehydrate, you needelectrolytes, you need to lay
(18:42):
down and rest, you need goodsleep, all these things.
And so when you're doing aprotocol like this by the way,
typical duration, right, Ifyou're going to do this heat
training, listen to my episodenumber 254, but for most
athletes, seven to 10 days backto back to back to back, so all
continuous.
You need these heat exposuresand you need to plan it during a
(19:02):
time period where you have timebefore your main event.
So maybe six weeks out, or sosix to eight weeks out, and
maybe have a couple of rounds ofit so that you know how your
body reacts.
You're just, you're addingstress to the whole equation.
So you have to make sure toadjust life, stress, training
stress accordingly, because youdon't want to crumble during
(19:24):
this time.
Speaker 3 (19:26):
And let me jump on that to talk about.
You know you talked about thelife stress and everything else
going on.
Is that this, uh, one of thethings we want to do this week
is highlight some parts of awomen's physiology.
With this and the heattolerance uh tends to shift
(19:48):
throughout a woman's monthlycycle.
Now, these aren't absolutesbecause everybody's unique, but
during usually the second halfof the cycle, the luteal phase,
it's harder to regulate coretemperature and you know
feelings of heat people aregoing to feel.
(20:08):
Women are going to feel often alittle bit more intense.
I can kind of put my hand up, Iwould say back in the day I'm a
little bit past my time forthat now, but back in the day,
yes, I had, I recognized I had alittle bit more problem of heat
in the second half of the cycle, in the looped field phase, of
(20:31):
heat in the second half of thecycle, in the loop-tweak phase.
So the implications to that ismaybe that's not the best time
to do your heat acclimation ifyou have a real flexible time
frame to work with.
It doesn't mean you shouldn'tor you can't, but maybe it's
just a little bit harder.
You're going to feel a littlebit more intensely, usually in
the first half of the cycle, inthe follicular phase is when
(20:53):
thermal regulation tends to be alittle bit better, and that
might be if you have free reignto plan where you're going to do
.
Your intense heat adaptationexposure might be a little bit
more tolerable anyway.
Speaker 1 (21:08):
Yeah, now contraceptives, adaptation
exposure might be a little bitmore tolerable anyway.
Now contraceptives, oh well, Iwas going to say to add to that
too, I've had athletes gothrough menopause or
perimenopause, where everybody'svery different, very
individualized here, but theyjust the heat exposure in
general.
It just starts to hit them wayharder, right.
So even if you've been fineyour whole life and then
(21:30):
menopause hits, now everythingchanges.
I think that that's a crucialthing.
And I don't, I don't know, Idon't think and I don't know if
heat training during that timeperiod has been official,
because hormones are changinganyway.
Speaker 3 (21:46):
Well benefit my opinion.
I'm not a doctor and I'm not anexpert on this.
I have been a woman for 50something years, so, um, some
expertise there.
That the difference betweenmost effective phase or it's
terrible, like I think maybemost effective during the first
(22:08):
half of the cycle, and justbecause it's not maybe the most
effective, doesn't mean thatit's not effective at all.
But it's a consideration thatheat adaptation is a stressor
and it is hard, and if maybe youcould have the flexibility of
when when you were going to timethat Well, that's it.
Speaker 1 (22:26):
And I think the biggest takeaway is to like if
you're going to do that, well,that's it.
And I think the biggesttakeaway is to like if you're
going to do this, if you'reworking with a coach and you're
going to do this, communicatewith your coach.
Like if heat hits you in adifferent ways, you know, in
different elements of your cycleand different time periods of
your cycle and if it does justsay hey look, in the first part
of my phase he doesn't hit me asmuch, but in the luteal phase
(22:49):
or later on in the cycle ithurts a lot more.
Like, have that conversation sothat you can plan and train
accordingly.
Just like, just like anythingelse.
Speaker 3 (22:59):
And I think that there's a whole lot more to talk
on this subject, which you know.
I hope we get to later later inthe week.
Yeah, but you know, I wouldjust say that if you know that
you don't deal with the heat sowell in that luteal phase, it's,
you know, time to maybe payextra attention to hydration
(23:24):
strategies, maybe being a littlebit more gentle on the protocol
, every other day instead ofevery day, you know, so that you
can adapt to what makes it alittle bit more sustainable for
you.
Speaker 1 (23:36):
Yeah, yeah, that's exactly it, and I think too, for
the time crunched folk is likeyou.
You factor all that into theequation.
I think heat training sexyright now because the pros are
doing it and it is so readilyaccessible and there's devices
out there that measure your coretemperature, so it can be
pretty cool to dabble with.
(23:56):
But at the end of the day, ifyou're a time crunched athlete,
you're averaging six to 10 hoursof training and you're
scrapping to get that volume.
It's like adding in a heattraining protocol for 10 days.
That's an extra.
I mean several hours a week.
Math is hard to do when you'repodcasting, but so like six,
(24:21):
seven hours, something like that, to that 10 day protocol.
Do you have the time?
Do you have the time to get tothe sun?
Do you have time to draw thebath and spend 20 minutes in it
post-ride before you get on tothe next Zoom call or whatever?
It is right, it's a lot of time.
Speaker 3 (24:38):
Zoom calls in the bath, adam, oh, that's how Renee
does it.
Speaker 1 (24:43):
So the net effect is like, when it comes to the ideal
training, it's the idealtraining for you, it's not
what's ideal for the pro orwhat's ideal based on the latest
research.
It's like yeah, understand thatthe latest research suggests
that heat training will optimizeperformance in heat and
probably increase performance incool conditions.
But there's a lot of other lowhanging fruit for time crunched
(25:06):
athletes, ie high-qualitytraining, high-quality rest,
more duration when you can getit, and then all these little
marginal gains should be addedon after those aspects.
Speaker 3 (25:19):
Absolutely.
Speaker 1 (25:21):
Let's look at tomorrow's stage Renee.
What should we be looking forin stage three?
Speaker 3 (25:28):
What should we be looking for in stage three?
Well, adam, tomorrow is truly asprinter's day, a fast, flat
stage.
We expect maybe crosswindspotential.
There's only one little ittybitty climb on there.
So it truly is a flat stage.
We should expect Lee Shabbykeeps the Polka Dot jersey
(25:49):
because she's got enough points.
No danger there, no reason forKLPC to lose yellow unless some
kind of crazy shenanigans happen.
And I think the big battle fortomorrow is going to be Voss
versus Weebs, because they weregoing for the intermediates
today they were both up there inthe sprints.
Flosses got the jersey andweebs would like to have it yeah
(26:13):
, yeah, that's it.
Speaker 1 (26:15):
So, you know, battle for the green, battle for the
stage, win I think is going tobe, um, you know the heated
battle for sure.
Uh, I think the crosswinds likeyou talked about, and maybe
let's see what happens on thestage, because just the cross
wins and what that means, couldbe fun to talk about, maybe
tomorrow.
So, uh, we'll pick renee'sbrain on that and overall, I
(26:37):
think we leave it there, uh, fortoday well, first adam, who are
you picking for tomorrow?
I was gonna say I think we leaveit there for today, because we
all know vegas is going for thewin.
Well, this is going to be thethird stage in a row that I
think we leave it there fortoday, because we all know vidas
is going for the win.
Speaker 3 (26:49):
Well, this is gonna be the third stage in a row that
I pick.
Weeb is so.
Speaker 1 (26:53):
Third's a charm, renee I am she's trying, man,
she's been up there I, I hearyou, which is why I'm kind of
like don't want to get, uh, jinxmyself, because I feel like I
have, like I mean I got, I gotthe win on stage one with voss,
but I was very worried, worried.
And then today I was like Vivasfor sure.
And then you know Neodoma andPFP.
I was like God, it's all overnow, but it was cool to see
(27:15):
Vivas up there in second.
She is just a massive sprinter.
Tomorrow will be fun.
And then I think we'll have alot more different things to
talk about in GC stage fouronward.
Speaker 3 (27:29):
Oh, absolutely yeah.
Speaker 1 (27:30):
Yeah, awesome.
Well, I hope all of ourlisteners today learned a little
bit more about heat trainingand how to think about it,
especially if you're a woman andyou have, you know, different
experiences in differentperceived efforts with heat
throughout the cycle andthroughout the time of year.
So I hope you can apply it toyour training on that one and I
(27:54):
look forward to seeing Reneeagain tomorrow morning to recap
more about the stage and talkabout fun physiological stuff.
Speaker 3 (28:03):
Yeah, it's been great , Adam.
I will see you tomorrow.
Speaker 1 (28:06):
Sounds good.
Thanks, renee, bye.
Welcome back Time Crunch fans, TDF fans and, of
course, to my co-host, ReneEastman.
There was another excitingstage of the Tour de France
Femmes.
I've exwifted and I'll turnthat over to Rene for a quick
stage recap, but I got a goodupdate from CTS athlete Allison
Jackson this morning, so let'shave a listen to that now.
Speaker 2 (00:23):
Let's have a listen to that now.
That was a quick stage.
You got to be race ready for a80K stage like that, so chaotic,
but guess what?
I love the chaos, I embrace thechaos, and every time when I
(00:47):
feel like I almost died but Ididn't, it gives me so much
confidence and that's kind ofhow you have to race these races
.
So anyway, we did a pretty goodperformance as a team.
A bit sloppy in our teamwork,but um, yeah, I mean it's hard
to put it together in a smoothway on a chaotic first day of
the Tour de France FEM.
Speaker 1 (01:10):
But yeah, one day down eight to go loves to hear,
and she said this today wentwell.
I'm so F and strong right now.
I was on the back of the groupin the final two K, but I sat up
to save it for the next twodays or for the next days, sorry
(01:33):
.
So all of that super excitingway to start a stage two and
it's always great to hear thatyour athlete is is doing well,
doing well, heading into a bigrace like this.
Renee, I'll turn it over to youfor stage summary and recap of
what we saw today.
Speaker 3 (01:51):
Thanks, adam.
Well, yesterday I said todaycould get spicy, and we did have
a little bit of spice at theend of the stage today, today.
For those of you who want tomaximize your time and coverage,
I'd say start watching withabout 25K to go, because that's
when it really starts lightingoff.
Get a little closer Renee, whenyou talk, Gotcha.
Speaker 1 (02:17):
Spice is nice.
I appreciated the stage todaytoo, because it ended.
I didn't see that coming.
I don't know.
Are we doing spoiler alerts?
Can we name?
Speaker 3 (02:28):
we have to name names well, now that we, oh we're
absolutely.
I'm just telling people startwatching with 25k to go, because
that's when it starts kickingoff.
And it was around 20k to gothat niwa doma slipped off the
front a little bit Last year'swinner and PFB chased her down,
followed her.
I was like what is going on?
(02:48):
I think she saw the bonusseconds were still up for grabs
but there was a break off thefront.
You remember that?
Speaker 1 (02:55):
Yeah, and I was like, oh dang, like getting exciting.
But also I was like, oh man, ifshe goes to PFP, because again,
it's all about the fantasycompetition that we have going
on.
I'm like man, this is going toruin it, because I had Vibas for
the win today.
That didn't happen, but shecame in second.
So I mean won't take it allaway, but I was getting excited
(03:20):
there.
Speaker 3 (03:20):
We're going to get to that.
Let me start with the doomedearly break.
This we're not gonna get enoughpress on this one because they
were out early.
Nothing happened of it.
But local french rider oddbionic was up there today
showing her showing her colorsfor her team.
Fun fact about her she is amother and she missed last
(03:45):
year's Tour de France.
You want to know why.
Speaker 1 (03:47):
Having a baby.
Speaker 3 (03:48):
She was having a baby .
She's not the only woman in thepeloton.
She may be the only mother inthis race, but she's definitely
not the only woman professional.
Speaker 1 (03:58):
No, anna Vandenberg.
Anna Vandenberg.
No, anna Vandenberg.
Speaker 3 (04:06):
No, Lizzie Deignan and Little Trek Ellen Van Dyke.
Both of those guys aren't inthe race.
Fun fact Lizzie Deignan, I wasso mad that she didn't get
picked for Little Trek this year.
You want to know why she didn'tget picked?
Pregnant again, Mother for thethird time.
Speaker 1 (04:28):
Well, mom, wats are a thing, as they say.
Speaker 3 (04:31):
Yeah Well, after that early break got caught, elyse
Shabby went up the road withSeek a Smolders.
No surprise there, elyse Shabby.
That is her thing.
Her thing is to chase themountain points.
She's won the mountains jerseyat several races.
So no surprise there.
(04:52):
She's Demi Vollerine's teammateon FDJ.
So she was out there gobblingup points.
It was actually prettycompetitive.
But I want to make sure Imention her because I got all
the fun facts.
She's a medical doctor.
I didn't know that During COVIDbecause there was not much
(05:13):
racing, she actually went anddid medical relief at a hospital
in Geneva.
Speaker 1 (05:17):
That's super cool.
I did not know that All right.
Speaker 3 (05:20):
One more fun fact she was a 2012 Olympian in kayaking
as well.
Speaker 1 (05:25):
That's massively impressive.
Speaker 3 (05:27):
So the Swiss in general overachievers Always,
she's Swiss, always All right,well, that break was off.
They get brought back withabout 10K to go and Mavie Garcia
slips off the front.
That's no surprise.
(05:50):
M navi is an attacking rider.
She's not a great sprinter, sheis a good climber, but this
isn't a high mountain finish.
So you know, it was one ofthose things where I'm not
surprised they let her go.
She lost five minutes yesterday,or however many minutes, she
lost minutes yesterday well, shehad a crash, yeah, um, so she
slips off the front and thenthere's, you know she's just
(06:13):
dangling there 15, 20 secondsand I'm like who is going to
bring her back?
Because by that point it was asmall field, like we anticipated
.
It was hilly enough thatthere's probably only 30 or 40
gals left by the end.
And visma wasn't chasing itdown.
They had the jersey.
(06:33):
She was no threat to the jersey.
Um, fdj didn't work to chase itdown, they didn't have a
sprinter and you know Garcia'snot a threat.
So dangling off the front, youknow, within sight, as they're
in the last couple hundredmeters, and she ends up winning
(06:56):
with, uh Mary, with LorenaRuivas hot on her heels, both of
our pick for today.
We just didn't count on Garciagetting off the front?
Speaker 1 (07:09):
Yeah, totally.
I mean it was go back to stageone where it's like PFP went and
I was like, oh man, she's goingto win.
This is crazy.
With Mavi up the road and I waswatching it with my wife
Kristen.
She's like, oh my God, is shegoing to get caught?
I'm like I don't think so,cause like Mavi's all in right,
like she knows there's noteammate behind her, that's
(07:30):
going to, you know, faucetaround her.
And she had, I mean, she hadmore of that gap.
But I think, to your point,confusion of who's chasing
what's what.
Capecchi doesn't have hernormal super human power with a
back injury right now.
So even her lead out kind ofpulled off a little bit late.
And that's no shame, it's justI mean I'm impressed she's still
(07:53):
doing her thing.
But then, yeah, vivas in secondin my Tour de France FOMS
fantasy team.
A little light on points today.
Speaker 3 (08:04):
Navi also oldest stage winner.
Yeah, 41 years old, stillcrushing it.
Speaker 1 (08:11):
Yeah, and I texted you.
I was like, at some point weneed to talk about the two
wrecking balls of the Tour deFrance, foms, of XWIFT right now
, because Mariana Voss is 38,Bobby Garcia 41.
These women are crushing itinto their 40s.
That's awesome.
Speaker 3 (08:31):
It's not uncommon to see women riding later into
their careers, often startinglater.
You mentioned Elise Chavi justa minute ago.
She didn't start racing untilshe was 27.
Speaker 1 (08:42):
You know mentioned Elise Chabby just a minute ago.
She didn't start racing untilshe was 27.
Yeah, and you know so much tosay about that and it goes.
It's starting to change becausethere's a lot, there's a big
push for juniors, men and women,but to get women into the sport
earlier for that talentidentification, development and
kind of change that developmentand and and kind of change that.
(09:03):
But right now we're stillseeing these crossover athletes
where you know they were runners, rowers or soccer players, just
coming from different sports.
They get on a bike, maybesometimes cause they're injured
or they want to change.
Um, kristen Faulkner is anotherone, you know, late to the
sport, crushing it and, uh, youknow there's no, there's no cut
pattern.
Uh, pro tour cycling, whichadds to the element of surprise
(09:28):
and excitement and watching thisthing because it's so cool to
see.
Speaker 3 (09:34):
Absolutely.
We have plenty to talk aboutwith all the other ladies who
will show their faces throughthe stages, but let me wrap up
with the end result, for todaythere was a little bit of gc
shake up kim lacorte pinar, whoI will refer to as klcp because
that's just quicker.
Uh, she actually ended uptaking the jersey.
(09:56):
That was a surprise to me it'sa surprise to her.
She said she was like Rollingback to the team vehicle and
they were like no, no, no,you're needed at the podium.
So awesome to see For her.
She's actually still Somewhatof a new rider on the On the
high level I should say On likeworld tour.
(10:17):
But she got a couple of bonusseconds.
She got third Again today.
She's crushing it.
She takes over the jersey.
We still have PFP and Voss upthere, but she got a couple of
bonus seconds.
She got third again today.
She's crushing it.
She takes over the jersey.
We still have PFP and Voss upthere, the top two or three.
But no big surprises otherwiseon the GC side, other than
confirmation that Kapecki is.
(10:38):
There's something up withKapecki because she was dropped
a couple times today, so it'sclear that she's just not
feeling well.
Same thing with ElisaLongobrigini, the Jira winner
from a couple weeks ago.
She she's clearly not going forGC.
She was up at the front workingfor their team today.
So the GC battle is veryclearly.
(11:03):
You got Kasia Nwodoma, you gotPFP, you got Demi Vollering,
maybe Kim LaCourte.
Let's see how the week goes.
Speaker 1 (11:11):
Yeah, it's exciting and you know it's no shade to
the men's tour.
But, as I was telling a friendthis morning, this is more
exciting than wondering if Toddis going to attack for two and a
half weeks.
Speaker 3 (11:27):
Yeah, yeah, we definitely have even already
some surprise people up at thefront who could do well all week
.
Speaker 1 (11:33):
Yeah, exactly.
So should we turn to today'scoaching topic, Renee?
Speaker 3 (11:38):
Yeah, adam, because I wanted to follow up on
something that our guest speaker, head of performance, said at
EF Talk about topping up heat.
And I was like I bet a lot ofpeople were you know what is
that about Topping up heat?
Can?
You help us out there, yeah.
Speaker 1 (12:00):
I mean, it's a quick term that coaches and
physiologists use.
For once, the athlete is heatacclimatized.
You then have some intermittentheat exposures to top off on
the heat.
Okay, so what all that means isthere's acclimatization and
(12:21):
acclimation processes to theheat.
What you want to do is get yourbody trained so that it can
tolerate heat better.
And the reason why this isimportant is when you go out in
the heat to ride your bike, raceyour bike or to even garden,
you'll realize that heat is astressor, right, so it's going
to hit you harder.
And then, in cycling, what wewant to do is expose ourselves
(12:45):
to the heat in various ways sothat it's less of a stressor to
us.
That is the primary reason, soit doesn't minimize our
performance when we go bikeracing.
The other benefit is when yougo into cooler conditions and
your heat acclimatized, youmight get a little boost in
performance.
Now, how you do this is it'spretty scientific.
(13:06):
We have protocols.
We'll talk about that in aminute, but it's like the full
detail of all of this.
I actually did a podcast, maybea month ago, and it is entitled
best heat training strategiesfor time crunched athletes and
it's episode number two4.
So if you're interested in, ifthis sparks an interest and
you're like, yeah, I want theprotocol, let's do it go there.
(13:27):
But some of the protocols areboth, I would say, native heat
as well as artificial heat, orusing the heat that's outside
versus a sauna or hot bath orsomething like that.
And, renee, I don't know, doyou use any heat protocols with
your athletes?
Speaker 3 (13:49):
I use the poor man sauna, the bath, the bath.
Yeah, a lot of my athletesdon't have access to sauna, so
you know, myself included.
So you know getting in the bath.
But yes, I can think of acouple of recent ones, and one
probably most dramatically.
I had a guy, older gentleman,looking to qualify for Gran
(14:14):
Fondo World Championships, wentdown to the UAE I think it was
in February or March fromColorado so we had to do a
little heat training for him forthat.
Speaker 1 (14:25):
Yeah, and anybody can do that.
That's what's so kind of coolabout heat training is anybody
can do it.
I think it gets a little hyped.
You got to be careful with it alittle bit more, and at the
highest level.
So with AJ Allison Jackson, weused a combination of all heats
(14:50):
because, you know, the it's alsoprobably the most accessible.
Speaker 3 (14:52):
If you have a bathtub let's talk about that a little
bit you can use a sauna, you canuse a bathtub to get really hot
, or you go ride your bikeoutside.
Well, let's talk about that fora second.
Riding your bike outside, orgetting in the trailer in your
winter parka and turn the heateron, and you know the the pros
and cons of that active versuspassive kind of exposure of like
(15:15):
.
You know how stressful it is onthe body if you're exercising
in the heat and why that thosepassive measures might be a
little bit better.
Can you speak?
Yeah?
Speaker 1 (15:27):
I think it's first important to recognize, just
like, how the system works.
Okay, because, keep in mind,stress plus rest equals
adaptation.
Heat is a stressor.
So, just like training, stressof doing threshold intervals or
VO2 or whatever that stress is,if you rest, you then form the
adaptation to become better atthreshold, improve your VO2 max
(15:48):
or whatever the case is, in thiscase heat is the stress.
So if you expose yourself toheat in any form or fashion,
sauna, hot bath, outside,whatever then you rest, you form
the adaptation.
What's the adaptation?
You sweat sooner, you haveincreased plasma volume, which
is the watery portion of yourblood, to sweat more and sooner,
and perceived effort comes downin heat as well as a.
(16:11):
There's a lot more adaptationsthat are going on, but those are
kind of the key physiologicadaptations that happen.
The net net is I hurt less inthe heat, meaning I perform
better relative to the heatitself, and also increase
performance in that coolconditions.
So now, once you have anunderstanding of why that system
(16:33):
works, I would say verysimplistically and cautiously,
you can ride in heat.
However, when we do that,initially you want to bring the
intensity low, because if thegoal is to do intensity or have
a high intensity session.
Doing your first heat exposureswith intensity is a poor choice
(16:54):
.
You need to start at lowintensities, expose yourself to
heat if you do that kind ofsimultaneously.
Or what you can do is go doyour training in cooler
conditions or normativeconditions and then expose
yourself to the heat post ridewhich is in the sauna or hot
bath 10 to 30 minutes dependingon kind of where you're at in
that protocol.
And the whole idea is again,increase core temperature, get
(17:18):
your body stressed from heat,then chill out, then form the
adaptation.
Speaker 3 (17:22):
Yeah, I think something that might be
surprising to our athletes whoare going to try this is that
even that I'm going to go jumpin the sauna or the bath after
my ride and you're doing thatfor your protocols five, seven
days, ten days is that is astressor?
(17:44):
Is a stressor Like you're like,oh, I'm just sitting in the
bath doing nothing, but it'smaking your body work harder.
So you have to pay attention toyour recovery and certainly
your hydration.
The hydration status day to dayis huge when you're doing that,
like heat acclimation.
(18:04):
But I think that's one of thethings that probably is
surprising to a lot of peoplethat that is just sitting in the
bath for 20 minutes, 30 minutespost ride that that makes your
day harder.
Speaker 1 (18:19):
Yeah, and I think you got to recognize that.
And what to look for whenyou're in the hot bath or sauna
is like you know your face isgetting red, you're sweating on
your forehead.
If you're in the sauna, yourwhole body sweating.
You're like, oh my God, howmuch longer?
Right, Like that's a stressor.
When you come out of that, thenyou need to give your body the
tools it needs.
You need to rehydrate, you needelectrolytes, you need to lay
(18:42):
down and rest, you need goodsleep, all these things.
And so when you're doing aprotocol like this by the way,
typical duration, right, Ifyou're going to do this heat
training, listen to my episodenumber 254, but for most
athletes, seven to 10 days backto back to back to back, so all
continuous.
You need these heat exposuresand you need to plan it during a
(19:02):
time period where you have timebefore your main event.
So maybe six weeks out, or sosix to eight weeks out, and
maybe have a couple of rounds ofit so that you know how your
body reacts.
You're just, you're addingstress to the whole equation.
So you have to make sure toadjust life, stress, training
stress accordingly, because youdon't want to crumble during
(19:24):
this time.
Speaker 3 (19:26):
And let me jump on that to talk about.
You know you talked about thelife stress and everything else
going on.
Is that this, uh, one of thethings we want to do this week
is highlight some parts of awomen's physiology.
With this and the heattolerance uh tends to shift
(19:48):
throughout a woman's monthlycycle.
Now, these aren't absolutesbecause everybody's unique, but
during usually the second halfof the cycle, the luteal phase,
it's harder to regulate coretemperature and you know
feelings of heat people aregoing to feel.
(20:08):
Women are going to feel often alittle bit more intense.
I can kind of put my hand up, Iwould say back in the day I'm a
little bit past my time forthat now, but back in the day,
yes, I had, I recognized I had alittle bit more problem of heat
in the second half of the cycle, in the looped field phase, of
(20:31):
heat in the second half of thecycle, in the loop-tweak phase.
So the implications to that ismaybe that's not the best time
to do your heat acclimation ifyou have a real flexible time
frame to work with.
It doesn't mean you shouldn'tor you can't, but maybe it's
just a little bit harder.
You're going to feel a littlebit more intensely, usually in
the first half of the cycle, inthe follicular phase is when
(20:53):
thermal regulation tends to be alittle bit better, and that
might be if you have free reignto plan where you're going to do
.
Your intense heat adaptationexposure might be a little bit
more tolerable anyway.
Speaker 1 (21:08):
Yeah, now contraceptives, adaptation
exposure might be a little bitmore tolerable anyway.
Now contraceptives, oh well, Iwas going to say to add to that
too, I've had athletes gothrough menopause or
perimenopause, where everybody'svery different, very
individualized here, but theyjust the heat exposure in
general.
It just starts to hit them wayharder, right.
So even if you've been fineyour whole life and then
(21:30):
menopause hits, now everythingchanges.
I think that that's a crucialthing.
And I don't, I don't know, Idon't think and I don't know if
heat training during that timeperiod has been official,
because hormones are changinganyway.
Speaker 3 (21:46):
Well benefit my opinion.
I'm not a doctor and I'm not anexpert on this.
I have been a woman for 50something years, so, um, some
expertise there.
That the difference betweenmost effective phase or it's
terrible, like I think maybemost effective during the first
(22:08):
half of the cycle, and justbecause it's not maybe the most
effective, doesn't mean thatit's not effective at all.
But it's a consideration thatheat adaptation is a stressor
and it is hard, and if maybe youcould have the flexibility of
when when you were going to timethat Well, that's it.
Speaker 1 (22:26):
And I think the biggest takeaway is to like if
you're going to do that, well,that's it.
And I think the biggesttakeaway is to like if you're
going to do this, if you'reworking with a coach and you're
going to do this, communicatewith your coach.
Like if heat hits you in adifferent ways, you know, in
different elements of your cycleand different time periods of
your cycle and if it does justsay hey look, in the first part
of my phase he doesn't hit me asmuch, but in the luteal phase
(22:49):
or later on in the cycle ithurts a lot more.
Like, have that conversation sothat you can plan and train
accordingly.
Just like, just like anythingelse.
Speaker 3 (22:59):
And I think that there's a whole lot more to talk
on this subject, which you know.
I hope we get to later later inthe week.
Yeah, but you know, I wouldjust say that if you know that
you don't deal with the heat sowell in that luteal phase, it's,
you know, time to maybe payextra attention to hydration
(23:24):
strategies, maybe being a littlebit more gentle on the protocol
, every other day instead ofevery day, you know, so that you
can adapt to what makes it alittle bit more sustainable for
you.
Speaker 1 (23:36):
Yeah, yeah, that's exactly it, and I think too, for
the time crunched folk is likeyou.
You factor all that into theequation.
I think heat training sexyright now because the pros are
doing it and it is so readilyaccessible and there's devices
out there that measure your coretemperature, so it can be
pretty cool to dabble with.
(23:56):
But at the end of the day, ifyou're a time crunched athlete,
you're averaging six to 10 hoursof training and you're
scrapping to get that volume.
It's like adding in a heattraining protocol for 10 days.
That's an extra.
I mean several hours a week.
Math is hard to do when you'repodcasting, but so like six,
(24:21):
seven hours, something like that, to that 10 day protocol.
Do you have the time?
Do you have the time to get tothe sun?
Do you have time to draw thebath and spend 20 minutes in it
post-ride before you get on tothe next Zoom call or whatever?
It is right, it's a lot of time.
Speaker 3 (24:38):
Zoom calls in the bath, adam, oh, that's how Renee
does it.
Speaker 1 (24:43):
So the net effect is like, when it comes to the ideal
training, it's the idealtraining for you, it's not
what's ideal for the pro orwhat's ideal based on the latest
research.
It's like yeah, understand thatthe latest research suggests
that heat training will optimizeperformance in heat and
probably increase performance incool conditions.
But there's a lot of other lowhanging fruit for time crunched
(25:06):
athletes, ie high-qualitytraining, high-quality rest,
more duration when you can getit, and then all these little
marginal gains should be addedon after those aspects.
Speaker 3 (25:19):
Absolutely.
Speaker 1 (25:21):
Let's look at tomorrow's stage Renee.
What should we be looking forin stage three?
Speaker 3 (25:28):
What should we be looking for in stage three?
Well, adam, tomorrow is truly asprinter's day, a fast, flat
stage.
We expect maybe crosswindspotential.
There's only one little ittybitty climb on there.
So it truly is a flat stage.
We should expect Lee Shabbykeeps the Polka Dot jersey
(25:49):
because she's got enough points.
No danger there, no reason forKLPC to lose yellow unless some
kind of crazy shenanigans happen.
And I think the big battle fortomorrow is going to be Voss
versus Weebs, because they weregoing for the intermediates
today they were both up there inthe sprints.
Flosses got the jersey andweebs would like to have it yeah
(26:13):
, yeah, that's it.
Speaker 1 (26:15):
So, you know, battle for the green, battle for the
stage, win I think is going tobe, um, you know the heated
battle for sure.
Uh, I think the crosswinds likeyou talked about, and maybe
let's see what happens on thestage, because just the cross
wins and what that means, couldbe fun to talk about, maybe
tomorrow.
So, uh, we'll pick renee'sbrain on that and overall, I
(26:37):
think we leave it there, uh, fortoday well, first adam, who are
you picking for tomorrow?
I was gonna say I think we leaveit there for today, because we
all know vegas is going for thewin.
Well, this is going to be thethird stage in a row that I
think we leave it there fortoday, because we all know vidas
is going for the win.
Speaker 3 (26:49):
Well, this is gonna be the third stage in a row that
I pick.
Weeb is so.
Speaker 1 (26:53):
Third's a charm, renee I am she's trying, man,
she's been up there I, I hearyou, which is why I'm kind of
like don't want to get, uh, jinxmyself, because I feel like I
have, like I mean I got, I gotthe win on stage one with voss,
but I was very worried, worried.
And then today I was like Vivasfor sure.
And then you know Neodoma andPFP.
I was like God, it's all overnow, but it was cool to see
(27:15):
Vivas up there in second.
She is just a massive sprinter.
Tomorrow will be fun.
And then I think we'll have alot more different things to
talk about in GC stage fouronward.
Speaker 3 (27:29):
Oh, absolutely yeah.
Speaker 1 (27:30):
Yeah, awesome.
Well, I hope all of ourlisteners today learned a little
bit more about heat trainingand how to think about it,
especially if you're a woman andyou have, you know, different
experiences in differentperceived efforts with heat
throughout the cycle andthroughout the time of year.
So I hope you can apply it toyour training on that one and I
(27:54):
look forward to seeing Reneeagain tomorrow morning to recap
more about the stage and talkabout fun physiological stuff.
Speaker 3 (28:03):
Yeah, it's been great , Adam.
I will see you tomorrow.
Speaker 1 (28:06):
Sounds good.
Thanks, renee, bye.
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