Welcome to the Tour de France Femmes Podcast, from the producers of "The Time-Crunched Cyclist Podcast"
CTS publishes daily Tour de France Femmes podcasts with Coaches Adam Pulford and Renee Eastman. They recap the stages, 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 4 PODCAST OVERVIEW
Stage 4 of the 2025 Tour de France Femmes avec Zwift was another sprint finish, but the mountains are coming tomorrow! Keeping athletes fueled for performance and recovery is a full-time job, and Coaches Adam Pulford and Renee Eastman check in with Kristen Arnold, MS, RDN, CSSD and Sports Dietitian for EF Education-Oatly on the team's strategies for in-race fueling, post-race recovery (including tart cherry juice), and day-to-day meal planning. Adam and Renee also discuss sweat rate testing and sweat sodium testing.
RESOURCES
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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 and TDFF fans.
I'm your host, coach AdamPulford, with me again and for
all special editions of the Tourde France Femme Avec Zwift
episodes is my co-host, reneeEastman.
Speaker 2 (00:15):
Hey Adam, hey everyone.
Speaker 1 (00:20):
If you've been joining us for the past three
days, thank you.
And if you've been enjoying it,please share it with a friend
or a training partner to helpgrow the show even more.
For anyone new who's justjumping in, welcome to you.
Coach Renee and I are here togive you the best podcast that
not only recaps the Women's Tourde France of XFIFT, Palm of
(00:45):
X-Fift, but we do so by weavingin coaching and training tips
that you can apply to yourselfor just learn and appreciate
more from the Women's Peloton.
So, Renee, do you want to startwith a quick recap of today's
stage?
Speaker 2 (00:55):
Absolutely, adam.
But before I get to today'sstage, we had a follow-up
question related to our contentfrom yesterday from one of our
listeners, and we love questionsfrom our listeners, so keep
them coming.
This message is from Chris.
He says he's enjoying ourdiscussion of the Tour de France
FEMS and it's his understandingthat professional riders have
(01:20):
their own coach, like you areAllison's coach, as well, as
they have a team coach.
How is their trainingcoordinated?
This seems like a uniquesituation in sports.
Speaker 1 (01:33):
Yeah, yeah, this is a great question and I get asked
that for AJ and then some otherriders that maybe they're in
some kind of junior developmentprogram and then they move on,
and I would say that this is asituation that has evolved over
(01:55):
time.
And, straight up with AllisonJackson, they have a team
manager, director sportif, thenthey have a high performance
director, which is Emma Trott,who you've heard from in episode
one, and I work closely withEmma, who also coaches writers
on the team to coordinate thetraining together.
Now, I know that, like AllisonJackson, as well as Kristen
(02:16):
Faulkner and a few others on theteam, have their own separate
coach, but then Emma coachesother writers directly.
So there's some chefs in thekitchen there and I would say,
in a healthy team environmentright now anyway, that's normal
and how it's done.
(02:36):
However, bigger teams, andespecially like in the men's
peloton, they try to keepeverything more in-house.
So more and more, even in thewomen's Peloton now is they will
have, you know, coaches onboard uh, high performance
directors, coaches, strengthcoaches, uh, sports
psychologists, uh, nutritionists, who you will hear from later
(02:57):
today, uh, to all kind of workunder the same umbrella.
So, with AJ, because I've beenworking with her for years.
I first met her in 2015 andthere's a whole story there and
how her she was going todifferent teams, also had a CTS
coach before that, but thenabout 2019, I think she reached
out and we started workingtogether and we've been working
(03:18):
together since.
So I write all the trainingprogram on training peaks.
We talk weekly.
Then Emma during team camps orwhen there's more team
orchestrated things and racesand stuff, she'll be in Training
Peaks as well and orchestratingthe big days, the key days and
all that kind of stuff.
Then sometimes what I'll seefrom her is coach's choice.
(03:41):
Then I have to stay ahead andwork and build that on a
specific day.
That's how it works.
That's behind the scenes actionfor you.
Speaker 2 (03:50):
Thanks, adam, that's really interesting.
I actually was a little curiousmyself.
Excellent, excellent, so let'sget on.
Speaker 1 (03:56):
Yeah, thank you, chris.
That was a really cool questionand, as Renee said, we love
questions, so keep them firingin.
You can go to trainrightcombackslash podcast, click on ask
a training question or throw itin the YouTube comments or IG
comments or wherever the heckyou're seeing us.
Speaker 2 (04:13):
Yeah, well, let's get on to the stage.
I've got a couple updatesbefore we talk about the stage.
Because yesterday's crash, demiVolnery went down.
We were really worried about,uh, how she was gonna be.
All reports are no broken bones.
Uh, she was cleared forpercussion.
She started to stage.
Actually, I don't think I sawher all day, which is a good
(04:34):
thing, because she was hiding,um.
Another interesting thing thatI don't know if, uh, you saw, I
was watching the Instagrams andthe Blue Sky posts.
This morning I saw Team YumboLisa that's not Yumbo anymore
(04:56):
Visima Lisa Bike Gosh these teamnames they switch every year.
They screw me up, but they wereall rolling up to the sign-in
with masks gone.
There's some rumor about someGI issues going around and we
already know that two of our GCfavorites are out due to GI
(05:17):
illness Longo Burghini Rooster.
So I just thought that wasinteresting.
Speaker 1 (05:23):
Yeah, in the men's tour there was, there was
something going around.
I remember a couple interviews,primarily with Todd A, saying
like, yeah, it feels likeeverybody's getting sick.
Speaker 2 (05:35):
Yeah, I think so.
Yeah, good point.
Have to watch for that.
Yeah, and I have a.
Do you have a correctionscorner?
I mistakenly said Catalina Sotowas from Cuba yesterday.
Of course she is from Chile,yeah.
Speaker 1 (05:50):
I know I should have chimed in because they said
Chilean.
Yeah, I know I like the wordChilean.
Speaker 2 (05:56):
Anyway, I am not perfect, but I will own up to it
and you guys can call me on it,leave it in the notes, leave it
in the comments.
Speaker 1 (06:04):
I think that we are fact-checking ourselves is
wonderful so well done Coach.
Speaker 2 (06:09):
All right, today's when to Watch alert.
This is actually a fairly quietstage up to the finish, so you
guys can kind of take the dayoff.
I got plenty of work to do thisafternoon.
I'm sure you do too, so I'djust say tune in the last 510K,
pretty standard sprint stage.
So onto the stage.
As I said, pretty flat, verystraightforward.
(06:32):
It took forever for the breakto go.
It was kind of forming in dribsand drabs and about 50k to go.
The two main breakaway ridersAnna Victoria Magaliz from
Brazil and Franzi Koch fromGermany on Team Picnic Post NL.
Franzi Koch, she's been off thefront a lot.
She is going for that mostaggressive rider award.
(06:56):
But today's break they werekept on a pretty short leash,
maybe a minute, minute and ahalf at the most.
Sd Works was really controllingit as we got closer to the
finish they were lined out.
Clear goal of the day getWeebus up there.
One of the things I noticed inparticular I saw it yesterday
(07:22):
too is how much work AnnaVandenberg is doing in the
finals, and today even more.
She was up there like the.
The lead out kind of fell apart, as kopecky just wasn't.
She couldn't.
Uh, she's suffering, I think.
But vanderbruggen.
Yeah, vanderbruggen was upthere for at least a kilometer
(07:42):
on her own.
Speaker 1 (07:42):
yeah but even before, even before that, speaking of
workhorses and I'm just going towave my fanboy hat here Blanca
Bosch, she is one of my favoriteriders to watch for a few years
now.
She's young, comes from acyclocross background but
workhorse, and she has done afantastic job of bringing back
(08:04):
pretty much every break that'sgone along with Vanderbregen and
others.
Speaker 2 (08:09):
Yeah, it's clear to me that stage wins are a huge
priority.
The whole SDWorks team linedout to bring Weavis and
Vanderbregen doing a bunch ofwork is a clear sign to me that
GC is not her priority.
She still has a great shot tofinish up in the top five or six
(08:29):
riders, maybe even podium, butit's not her priority.
You don't see Demi leadinganybody out.
You don't see Nia Wadomaleading anybody out, but I have
noticed Nia Wadoma is always atthe front.
She was up there with likethree 400 meters to go, not
contesting the sprint but juststaying out of danger.
(08:51):
So I thought that wasinteresting yeah.
Speaker 1 (08:54):
I mean, she's super consistent, always knows where
to be a really smart rider inthat way.
But the one thing I'll throw inwe don't have to go super deep
on this.
But I think what is interestingon Vannebragan is keep in mind
she was at the top of her game,retired, went on in the car for
six hours a day watching bikeracing, and you get a different
(09:15):
perspective.
So now she's like oh, I'm goingto do this, and maybe she
doesn't have the spear honedlike she used to, but she still
(09:38):
has a huge engine, so she knowswhere to go, what to do, and in
a different way, I think.
So I just want to mention that.
Speaker 2 (09:46):
Yeah, the engine is clearly there.
But on the tactics part, we'regoing to see what she does in
the mountains, because what sheused to do in the mountains was
go to the front and rideeverybody off her wheel, and she
has tried that in a couple ofraces and it doesn't work
anymore.
Yeah, so well, it's a whole lotmore competitive now, and I
(10:10):
think that's the topic that wecan get into later this week
about how much more competitivethe races are, but the there's
no competition when it comes tothese flat sprints.
It's uh, weeb Webis uh got alittle chaotic because she lost
her lead out by the last fewhundred meters.
She was surfing wheels still,uh, was able to slip in, slip in
(10:36):
there, uh, between the barriersand chloe diger, I think she
gave a little little shove shemade her way through vos and
chloe it was, and then hulksmashed.
Speaker 1 (10:46):
It was like yeah, incredible yeah.
Speaker 2 (10:49):
so you know it's clear vos, uh and we this are
the best sprinters in the raceand they keep on going one two.
They're one two in the in theintermediate sprint and webus
definitely has the the upperedge on a flat sprint.
She's got the green jerseyright now let's see what happens
(11:09):
in the rest of the race,because she's never won it
before and she would like to winit.
Um, I saw webus getting in alot of breaks at the Giro and I
think she was doing it fortraining, because that's Voss'
move 100% To get in the break,get the intermediate sprints on
the stages that these sprinterswon't be up at the front for the
(11:31):
finale.
So no big changes in the GCtoday.
Voss is still in yellow, shabbyis still in the polka dots,
weavis is in the green.
As I said, only other race notefor today a little bit
disappointing.
Speaker 1 (11:49):
I just wanted to mention Julie Bego in the white
jersey, consistently.
Speaker 2 (11:52):
Oh, of course, yes, yes.
Speaker 1 (11:54):
Hell of a talent, and I would definitely watch that
name in years to come becauseshe's looking good.
Speaker 2 (12:00):
I had her on my fantasy team.
I had to rearrange to take heroff, but I'm with you, she's an
up-and-coming talent.
A sad note on today KristenFaulkner crashed with about 5K
to go, looked pretty hard.
She did get up.
She looked okay, but she is nothaving a good race.
I don't think she's feelingwell.
(12:20):
You have any insights on that,adam?
Speaker 1 (12:23):
I don't.
Personally.
I think that if you follow heron Instagram which I would
suggest, she's very authenticand whatever happens in the race
, she'll put it out there andstraight up from the was it less
yesterday or a couple of daysago where she got caught behind
that crash she's just like heylook, sometimes crap happens and
(12:45):
then it's a tough day, and thenwhen you're on national
international television itsucks even more.
So, uh, I'd say, just tune intoher channels because you'll
probably learn a little bit moreof what's going on.
But yeah, I don't, I don't.
I know she wasn't feeling greatgoing into this, but some girls
weren't.
Speaker 2 (13:02):
And speaking of following on Instagram,
everyone's got to follow AllisonJackson because her videos are
off the hook.
Speaker 1 (13:11):
She has a strong.
Well, she has a strong presencein the socials, including
TikTok, which I am not there,but apparently she crushes it in
all platforms.
Speaker 2 (13:21):
So I'll make one more recommendation because Demi's
another good follow on Instagram.
She is very honest and raw.
She talks a lot about hermental health and things like
that, but I'm going to say themain reason to follow Demi is
the dog content.
She likes to ride around on herbike with her dog in her
(13:43):
backpack around Switzerlandwhere she lives, yep.
The dog.
I'm very pro dog content.
Yeah, exactly.
All right, let's move on to totalking a little coaching,
because I think some of thequestions that are like prolific
that we get all the time we'rejust getting ahead of them are
(14:04):
about how pros feel during astage race like this, what they
eat when they eat it and how itchanges day to day.
Speaker 1 (14:13):
Yes, well, it's good that I wear my snack hat today.
Then, renee, very appropriate.
Yes, well, it's good that Iwear my snack hat today, then
Renee Very appropriate yes.
Speaker 2 (14:21):
So, Adam, I know we have some content from one of
our esteemed guest contributors,so why don't you introduce that
for us?
Speaker 1 (14:34):
Yeah.
So if you are a loyal listenerto the Time Crunch Cyclist
podcast, you will remember thename, kristen Arnold.
She is a dietician and sportnutritionist who has been on the
show I don't know a handful oftimes five, six, something like
that and she works closely withsome of my top pros and junior
(14:54):
elites.
And she recently just became adiitian for EF Oatley Cannondale
, so reached out to her to gether insights on a few kind of
various topics, includingrecovery, race day nutrition and
in a few other things.
So, yeah, I would say likewatching those videos is like
(15:17):
man, this is perfect becausethey're like 90 seconds, maybe
two minutes or something likethat, and it really answers, uh,
a lot of questions thateverybody's been asking about,
like tart, cherry juice,electrolytes, what should I eat
before and after racing.
So, uh, these videos should do,um, some good stuff for
everybody curious on how to dialin their race day nutrition.
(15:41):
So let's listen to the firstone on race nutrition from
Kristen Arnold, dietitian of EFOatley Cannondale.
Speaker 3 (15:50):
The amount of carbs, electrolytes and fluids that
we're recommending athletes takein during the tour are very
person dependent and alsodepending on the day.
So for carbs it'll depend onwhat is the tolerance level of
that athlete, what's the profileof the stage and how long is
the stage and what's the overallenergy expenditure estimated
(16:12):
and how does in-race fuelingplay into the rest of their
energy needs for that day?
Fueling play into the rest oftheir energy needs for that day.
So that can range anywhere from75 grams of carb per hour up to
120 grams of carb per hour, andso per stage this can be
anywhere from 150 up to 540grams of carb.
As far as fluids andelectrolytes go, leading into
(16:33):
the tour we'll do sweat volumetests for athletes and see how
much are they sweating per hour,depending on different
conditions in differentenvironments, and then we'll
also do sweat electrolyteconcentration testing to see how
much sodium are they losing perliter of sweat.
So depending on that we'll makefluid recommendations and we
(16:55):
always recommend doing mix andwater to make sure they're
digesting everything with thewater but still getting their
electrolyte needs met.
Going into this stage we mighthave them do a electrolyte
protocol because they may not beable to replace all of them
during this stage, but at leastthey'll get everything by the
end.
So it's pretty person dependent.
(17:15):
But with fluids it can again beanywhere from three quarters of
a liter up to a liter and ahalf per hour.
Speaker 2 (17:23):
Hey Adam, I thought it would be valuable to maybe
follow up on a couple of thingsthat Kristen said.
You know, I think, the stuffwith the carbohydrates and
amount to eat per hour.
It's pretty prolificinformation out there, but I
thought it would be helpful ifwe could explain how our
athletes could actuallycalculate their sweat losses to
(17:47):
help them understand how muchfluid they need.
Speaker 1 (17:51):
Yeah, this is a critical one, I would say,
especially living on the EastCoast right now, coming up into
August, I mean, we have I wehave a high temperature of 100
degrees and a real feel of 109in DC right now.
Knowing how your body respondsto heat and knowing how much
you're actually losing so youcan put it back in is crucial.
Then when you're doing stageracing, all the more important
(18:14):
because that's your job and yougot to live to fight another day
.
To estimate your sweat loss,weigh yourself naked right
before and right after a workout.
Ideally you do a workout that's60 to 90 minutes.
For our time crunched athletes,that's your sweet spot, right,
and you do it in race-likeconditions.
If you want to dial in the sweatloss for like race effort, okay
(18:36):
.
You want to towel off any sweatbefore the post-workout
weigh-in.
And for every pound which isright around a half a kilogram
or something like that that lossis about 16 ounces of sweat.
But don't forget to factor inwhat you drank.
Add the volume of fluidsconsumed during the session into
(18:57):
that weight loss.
So, for example, if you lostone pound and drank a 500
milliliter bottle right over 16ounces or so your sweat loss is
about 975 milliliters.
This gives you a rough estimateon how much fluid loss per hour
you had, which can help guideyou in your hydration plan.
Keep in mind that you don'tneed to replace all of that
(19:19):
while exercising, but replacingat least 60% up to 80% is
usually more comfortable andeffective for performance.
Speaker 2 (19:29):
That's right and that's something that anybody
can do.
All you need is a scale reallyPretty basic.
She also mentioned sweatelectrolyte concentration
testing, which is probably newto or less familiar for a lot of
people.
It's a test that we actuallyoffer at Carmichael Training
Systems.
We use a precision hydrationsystem to do sweat electrolyte
(19:55):
testing.
It's a non-exercise test.
We place a little patch onsomebody's arm, zap it with some
electrodes to stimulatesweating and then just collect
the sweat right against the skin, put it into our little
analyzer and it's going to giveus an accurate sodium loss so
(20:19):
that we can give recommendationsof.
You need X amount of milligramsof sodium per liter, and I see
it pretty eye opening for a lotof people because you know we're
often telling people 800milligrams, 900, 1500 milligrams
(20:39):
of sodium per liter, which isquite a bit more than what you
see on some of your you knownormal sports drinks.
So, um, person hydration has alot of a lot of different uh
formulas in some of theseformulas really geared around
those 750, 1,000, 1,500milligrams of sodium per liter.
(21:02):
It's not per bottle, it's perliter.
So you know that's a littledifferent.
Speaker 1 (21:07):
Yeah.
So a couple of questions to you, renee, because I haven't done
this one in particular.
I've done a couple otherelectrolyte tests, but if
someone comes so someone has togo to CTS location to get this
done, right?
Speaker 2 (21:19):
Yes, and Precision Hydration is one of the main
people offering.
We have their product, we havetheir device and you can go to
their website and see where youcan get tested around your
location Tests.
The cost varies $150, $200.
Somewhere in there is usuallypretty standard pricing.
Speaker 1 (21:42):
So if you get tested in a Colorado Springs which is
high and dry, meaning lowhumidity, high altitude, would
the results differ?
If I came back to the EastCoast, where it is low and humid
as a swamp, swamp.
Speaker 2 (22:07):
No, it's pretty standard that you know where
your sweat rate, how much yousweat, is going to vary by the
environmental conditions quite abit.
How much sodium you lose is alittle bit more even, and
because we're doing this in anon-exercise test, we're just
stimulating your sweat, so theenvironmental conditions aren't
really playing a big role in thetest.
Speaker 1 (22:30):
Yeah, so I guess that's.
My point is like theelectrolyte tests of old or
previous not that old actually,but it used to be a little bit
more environmentally drivenwhereas this one is different,
and I think that no matter whereyou get the test done, you can
apply it more specifically toyour training no matter what.
(22:50):
So it's a generalized test thatI think is better for most if
you want to go to that next step.
But I think that the sweat rateis first important, and then
the electrolyte test is kind ofanother cool add-on.
Okay, so let's go to videonumber two, which is talking all
about recovery nutrition, andagain, this is coming from
(23:13):
Kristen Arnold.
Speaker 3 (23:15):
For recovery.
The main goals for our athletesare to make sure that they are
rapidly replenishing glycogen atthe end of one stage to the
beginning of the next stage, andthis is where timing of carbs
becomes really important forpost-race.
We're also factoring inrehydration, making sure that
they're coming out of the racein good hydration status, and
(23:37):
this will help to improve sleepquality and quantity.
And we use supplementalstrategies such as tart cherry
juice You'll see a lot of videosof our athletes using Amex
cherry juice immediately afterthe race and the antioxidants
and also the carbohydrates andthe fluid help to check a lot of
these boxes.
So we'll also include apersonalized post-race meal,
(24:00):
depending on the athletepreferences and also what their
specific needs are, based ontheir kilogram body weight, and
that's about an hour to an hourand a half after the race.
And then for dinner we have achef that designs specific meals
that will help the athletes toget what they need in, that's
easy to digest, high in carbsand lean protein, and also,
(24:22):
again, those antioxidants foodsthat are going to help their
bodies to recover, going intosleep and into the next stage.
Speaker 2 (24:30):
Adam, one of the things that she mentioned in
there that I think is kind ofnew and maybe a little curiosity
to some of our athletes outthere is like what's that red
junk that they see everybodydrinking at the end of the
stages?
Now it seems like what?
Probably the last couple ofyears now?
All of a sudden everybody'sdrinking something red and
that's the tart cherry juice shehad mentioned the Amex Tart
(24:54):
cherry juice contains phenolsand those have been shown to
reduce oxidative stress as wellas decreased muscle soreness and
, as Chris had noted, thatdrinking it right after the
stage is an appropriate timingfor taking the tartar juice.
But it also is going to bebringing in some carbs because
(25:16):
it is a sugary drink and it'shelping with getting the
hydration back up and whatthey're drinking is concentrated
tart cherry juice.
If you wanted to get that inthe actual cherries you would
need to eat 45 or 60 Montessoritart cherries.
(25:38):
That's a lot, not reallypractical to do.
We could think back to the daysof the when beet juice became
real popular and blending upbeets and people trying to drink
a bunch of beet juice andgetting a little ill.
But now, like with the tartcherry juice concentrate or beet
(25:59):
juice concentrate now, likewith the tart cherry juice
concentrate or beetrootconcentrate, just a little bit
more effective dose.
The dose is about one ounce oftart cherry concentrate and it's
really effective rightpost-stage, so immediately
post-stage, and sometimes I'lleven take another dose before
bed because there's some impactto just the antioxidants and the
(26:21):
little bit better sleep.
It's one of those things.
I'm not like super prosupplements, especially when
you're spending hundreds ofdollars on pills that marginally
are effective.
But this is one I'm saying like,it's shown, it's got some
evidence behind it and it's nota crazy concoction, it's just
(26:44):
concentrated cherry juice andyou can get it in fairly
inexpensive ways If you'regetting, you know, just looking
for.
You know, go online and lookfor concentrated tart cherry
juice and that would besomething that go ahead and try.
That's that's my opinion.
It's a might help, probably notgoing to hurt, it's just.
(27:05):
It's just it's food, yeah, yeah.
Speaker 1 (27:09):
Agreed and I and I would agree with you in the okay
Of all the pills, potions andpowders that you could be taking
, right, like, generallyspeaking, the closer it is to
the plant or the animal, um,that's better, less processed,
and in all the things.
So, also, tart cherry juice isnothing new under the sun.
I think it's cycling backthrough.
(27:29):
I've had riders been using thisfor 15 years.
Okay, so it's.
But now that Todd is drinkingit, now that, uh, vbis is
drinking it, like everybody'sinto it, right, and and because
we have better footage afterpost-race and all this kind of
stuff, and also we have betterproducts.
A couple aspects here.
I think that when it's stageracing, really important to get
(27:51):
back out there the next day.
So, reducing oxidative stress,reducing inflammation, reducing
RPE, all this kind of stuff, andhelping to recover quickly.
However, we can do that legally, let's do it.
However, I would say, if you'rethis isn't something I would do
every single day in training, Iprobably wouldn't even do it
(28:13):
post-workout after a hardworkout.
If you don't have anythingcoming up the next day, if you
just have recovery, spin or easyendurance the next day, don't
have anything coming up the nextday If you just have recovery,
spin or easy endurance the nextday.
Don't worry.
The reason for that isinflammation is not bad.
I've got an episode coming upto talk all about that.
I won't reveal all of theinformation right now, but
(28:33):
inflammation is not a bad thing.
It comes in.
It helps your body to recover.
If you're always guzzling tartcherry juice for that reason,
you might have unintendedconsequences Now from a better
sleep and recovery just beforebed standpoint.
Check out Dr Stacey Sims onInstagram.
Yesterday she just posted somesleep hacks and this is one of
(28:56):
them.
So when you're using it kind ofas that medicinal sleep aid
with recovery and antioxidantsort of benefit, that's great.
So for those in the feed rightnow, putting all the tart cherry
juice loading up in hundreds ofdollars worth because you're
going to do it every day, Iwouldn't do that.
There's key time periods to doit.
(29:17):
Uh, you know, pro tour riders,they, they do it to get back out
there to perform at theirhighest the next stage.
And yes, this, this is a prettyum, uh good product in my
opinion.
Uh, it's natural and it worksreally well.
Okay, um, so now, when we'regetting a little long here on
the time crunched, uh, episodepodcast along here on the Time
(29:44):
Crunched.
Episode podcast, video threelet's listen from Kristen on the
pre and post nutrition.
Speaker 3 (29:46):
For our team.
We develop a bank of recipes.
That is at the beginning of theseason and we use those recipes
to create menus about two weeksbefore the tour.
So the menu might change duringthe tour depending on what the
chef can get access to, but wehave an amazing chef for the
tour and they've been doing areally good job of making sure
(30:06):
that the athletes arewell-fueled, well-fed and also
with recipes and foods that theyenjoy.
So breakfast will typically bethings like pancakes or rice
pudding or rice, and theathletes always have the choice
of how they want their eggs ifthey want an omelet or they want
fried eggs or scrambled eggs.
(30:26):
So they always have that choice.
And the breakfasts arerecommended to the athletes
based on what the stage is andhow much time there is between
breakfast and starting the stage.
They'll also get a pre-racemeal before then, but the
breakfast is really really keyto making sure they get the bulk
of those nutrients and thosecarbs leading into the stage For
(30:48):
dinners.
Those are designed to make surethat the athletes have access
to good, carbohydrate-rich foodsand lean protein and generally
cooked vegetables, things thatare easier to digest.
So again, we'll include quite abit of variety here, but also
foods that the athletes are usedto because they've been eating
those recipes throughout therest of the season.
Speaker 2 (31:11):
I wanted to follow up on what Kristen was saying
about easy to digest, becausestage racing diet, if you will,
is a little bit different thanyour day-to-day healthy diet,
because we're not so interested,did in long-term health and in
(31:31):
particular, I'm going to talkabout fiber and things that
stress the gut.
So easy to digest means usuallylow in fiber, low in fat and
simple foods a lot of white rice, cooked veggies instead of kale
salads, lean proteins andthings like that, because you're
(31:52):
looking to get a lot of fuel in.
So you don't want a lot of bulkand you also don't want a
little bulk for other reasonsthat you might have a mid-race
emergency a la Tom Doolan.
So the term you might hear islow void and that's just
(32:13):
basically low fiber, becausethese athletes right now they
need to be light and they needto not need to do a lot of work
digesting.
They don't want to slow theirdigestion down with a lot of
fiber.
Speaker 1 (32:46):
So this is a lot different than being healthy,
getting all your fiber and yourvitamins and things like that.
It's about get the maximum foodof kind of this easy to digest
aspect that Kristen was talkingabout, and, let's face it, I
mean raw fruits and vegetables.
They're healthy and if youdon't eat fiber, you probably
won't live a good life in thelongterm.
So you need fiber.
But again, coming back to stagerace implication or having
(33:10):
something really hard again thenext day, you need to be able to
adjust the food accordingly soeasy digestible, get the carbs
in, get the proteins in and nothave GI issues.
What fiber does?
It slows, right, it slowsdigestion, sits there, and so if
it sits there and festers, it'sthere the next day and it's
going to cause those GI issues.
So all of that to be uh, allthat being said, I would even go
(33:34):
back to the tart cherry juiceand just say you know it's, it's
also good to incorporatesomething like that, you know,
post-race, and then again atnight um, because you're not
getting a ton of theantioxidants and fiber and some
of these other uh like, um, uh,phytonutrients that are coming
from the more diversity of foodthat you'd be doing normally
during training or for a normalperson, right?
(33:57):
So the bland foods easy todigest in soft foods that we're
eating during a grand tour likethis.
It's very specific, right soyou want to play with that and
then be able to adjust it.
So if you have a local stagerace coming up and and, um, you
want to try this for yourself,it's like, well, do, just do in
training, have a block of uh,you know, three or four days
(34:20):
that are going to be hard, andstart eating more of the, you
know, the, the rice, the cookedvegetables, easily digestible
proteins with low fat, likechicken versus red meats, and
things like this.
So, yeah, I think the videodefinitely covers how they
actually do it at the tour.
Speaker 2 (34:39):
Yeah, and as we wrap up on all Kristen's content, I'm
curious, adam, what's yourfavorite pre-race meal?
Speaker 1 (34:48):
Toast, lots of coffee , basic, real basic.
I am one that I put it in thenight before.
So I'll have a nice big meal ofpasta, red sauce, typically,
and go to bed pretty full.
But then I wake up coffee toast, maybe a little bit of almond
(35:08):
butter, jam, whatever, but maybeone piece of toast, whatever.
And rock and roll, becausetypically remember, I mean
master, master races, cause I'min beer league, bullshit, sort
of stuff.
Long live Mabra.
Um in gravel races and stufflike it's very early so I don't
have the luxury right Of ofhaving a chef curated, uh, uh
(35:30):
meal given to me at whatevertime I wake up and then racing,
you know, at 2 PM or somethinglike that.
If I was racing later in theday, yeah, I'd have eggs and
something, something bigger, butyeah, and that's just something
to follow up on what she said.
Speaker 2 (35:46):
You know the breakfast, then a pre-race meal
Cause, yeah, these ladies aren'tracing till afternoon 1, 2, 2,
30, so it's breakfast, probablyat a normal time, you know eight
or nine in the morning, andthen that pre-race meal, which
would be, you know, a little bitless in calories, really high
(36:07):
carbohydrate, very moderate inin protein, very low fat, so
it's easy to digest and that'sprobably what two, no more than
three hours before the stage.
Speaker 1 (36:17):
Yep, yeah.
And I think like the biggestthing to note on all of this is,
as I observe riders or people,their breakfasts, their
breakfasts don't change all thatmuch and you should know what
works for you.
So for me it's toast, toast andsmall toast.
If I'm racing early, then ifI'm not racing until midday, or
if I'm doing a group ride lateron in the day, it's eggs, toast,
(36:40):
fruit, lots of coffee.
The toast is the normal andcommon denominator.
You scale up and scale downdepending on the timing of
things.
Rice is huge in the women's andmen's pro tour.
A lot of my junior elitesthey're religious about rice for
breakfast and it works reallywell.
(37:01):
I just don't prefer itpersonally, so that's why I rock
toast.
Speaker 2 (37:05):
Right on.
Speaker 1 (37:06):
Yeah, so, renee, we'll keep this short and sweet.
But tomorrow's stage what's itlooking like and who's your pick
?
Speaker 2 (37:15):
Well, adam, tomorrow is, I would say, when the racing
starts to get a little moreinteresting, because we're
starting to get into some climbs, not the big mountains yet, but
a little bit more climbing.
The first half of tomorrow'sstage is pretty flat, but then
they start climbing a lot.
In the second half there's aclimb with about 10, it kind of
(37:40):
tops out about 10K from thefinish.
There's a bonus sprint at thetop, bonus seconds at the top
10Ks downhill to the finish, atthe top 10Ks downhill to the
finish.
So I expect a select GCfavorite kind of group.
Maybe somebody slips off thefront, but the GC is so tight
(38:06):
that it's going to be close.
I'm going to pick Anna Van DerBergen.
She did that at the Vuelta andshe tried to pull out the Giro.
It didn't work.
But that's my pick.
Speaker 1 (38:23):
So I glanced at the next stage right before this
podcast.
It finishes downhill, yeah.
Speaker 2 (38:29):
Like slight downhill Okay.
No downhill.
10 Ks down Like descent,probably twisty-turny.
If Longo Bergini was still here, yeah, I'd be picking a good
descender.
Speaker 1 (38:42):
I'm not picking so bonus time at the top and then
10K downhill, yeah.
Speaker 2 (38:48):
So aggressive over the top, ripping down to the
descent, so aggressive over thetop, ripping down to the scent.
I think the actual finish linemight have a little uphill drag
to it, but it's essentially arace to the bottom.
Speaker 1 (38:59):
Okay, well, I will probably stew on my pick a
little bit more, but I go PFP.
Then she can rip up and down.
Speaker 2 (39:09):
Yes, so that's my pick.
Speaker 1 (39:12):
Yeah, that's my pick.
So let's uh, let's end it there.
Huh, um, we went pretty long onthe whole nutrition side of
things but, like Renee said, itis a it's a hot topic.
We always get tons of questionson uh, race day, nutrition
fueling, and so thank you toKristen Arnold for providing all
that content for us.
She's a dear friend and, like Isaid, she works with a lot of
(39:34):
my athletes.
So, kristen, thank you.
And if you are interested inlearning more about Kristen
Arnold and what she is doing,we'll link to her website in our
show notes, and it's KristenArnold Nutrition, if you just
Google that.
If you're like I never go toshow notes, just Google that.
And if you're curious, she runsa whole company based on
(39:55):
women's physiology and she hasother top nutritionists working
for her.
So if you're curious, go there.
And thanks again to Kristen andgood luck to your riders this
week.
Welcome back Time Crunch fans and TDFF fans.
I'm your host, coach AdamPulford, with me again and for
all special editions of the Tourde France Femme Avec Zwift
episodes is my co-host, reneeEastman.
Speaker 2 (00:15):
Hey Adam, hey everyone.
Speaker 1 (00:20):
If you've been joining us for the past three
days, thank you.
And if you've been enjoying it,please share it with a friend
or a training partner to helpgrow the show even more.
For anyone new who's justjumping in, welcome to you.
Coach Renee and I are here togive you the best podcast that
not only recaps the Women's Tourde France of XFIFT, Palm of
(00:45):
X-Fift, but we do so by weavingin coaching and training tips
that you can apply to yourselfor just learn and appreciate
more from the Women's Peloton.
So, Renee, do you want to startwith a quick recap of today's
stage?
Speaker 2 (00:55):
Absolutely, adam.
But before I get to today'sstage, we had a follow-up
question related to our contentfrom yesterday from one of our
listeners, and we love questionsfrom our listeners, so keep
them coming.
This message is from Chris.
He says he's enjoying ourdiscussion of the Tour de France
FEMS and it's his understandingthat professional riders have
(01:20):
their own coach, like you areAllison's coach, as well, as
they have a team coach.
How is their trainingcoordinated?
This seems like a uniquesituation in sports.
Speaker 1 (01:33):
Yeah, yeah, this is a great question and I get asked
that for AJ and then some otherriders that maybe they're in
some kind of junior developmentprogram and then they move on,
and I would say that this is asituation that has evolved over
(01:55):
time.
And, straight up with AllisonJackson, they have a team
manager, director sportif, thenthey have a high performance
director, which is Emma Trott,who you've heard from in episode
one, and I work closely withEmma, who also coaches writers
on the team to coordinate thetraining together.
Now, I know that, like AllisonJackson, as well as Kristen
(02:16):
Faulkner and a few others on theteam, have their own separate
coach, but then Emma coachesother writers directly.
So there's some chefs in thekitchen there and I would say,
in a healthy team environmentright now anyway, that's normal
and how it's done.
(02:36):
However, bigger teams, andespecially like in the men's
peloton, they try to keepeverything more in-house.
So more and more, even in thewomen's Peloton now is they will
have, you know, coaches onboard uh, high performance
directors, coaches, strengthcoaches, uh, sports
psychologists, uh, nutritionists, who you will hear from later
(02:57):
today, uh, to all kind of workunder the same umbrella.
So, with AJ, because I've beenworking with her for years.
I first met her in 2015 andthere's a whole story there and
how her she was going todifferent teams, also had a CTS
coach before that, but thenabout 2019, I think she reached
out and we started workingtogether and we've been working
(03:18):
together since.
So I write all the trainingprogram on training peaks.
We talk weekly.
Then Emma during team camps orwhen there's more team
orchestrated things and racesand stuff, she'll be in Training
Peaks as well and orchestratingthe big days, the key days and
all that kind of stuff.
Then sometimes what I'll seefrom her is coach's choice.
(03:41):
Then I have to stay ahead andwork and build that on a
specific day.
That's how it works.
That's behind the scenes actionfor you.
Speaker 2 (03:50):
Thanks, adam, that's really interesting.
I actually was a little curiousmyself.
Excellent, excellent, so let'sget on.
Speaker 1 (03:56):
Yeah, thank you, chris.
That was a really cool questionand, as Renee said, we love
questions, so keep them firingin.
You can go to trainrightcombackslash podcast, click on ask
a training question or throw itin the YouTube comments or IG
comments or wherever the heckyou're seeing us.
Speaker 2 (04:13):
Yeah, well, let's get on to the stage.
I've got a couple updatesbefore we talk about the stage.
Because yesterday's crash, demiVolnery went down.
We were really worried about,uh, how she was gonna be.
All reports are no broken bones.
Uh, she was cleared forpercussion.
She started to stage.
Actually, I don't think I sawher all day, which is a good
(04:34):
thing, because she was hiding,um.
Another interesting thing thatI don't know if, uh, you saw, I
was watching the Instagrams andthe Blue Sky posts.
This morning I saw Team YumboLisa that's not Yumbo anymore
(04:56):
Visima Lisa Bike Gosh these teamnames they switch every year.
They screw me up, but they wereall rolling up to the sign-in
with masks gone.
There's some rumor about someGI issues going around and we
already know that two of our GCfavorites are out due to GI
(05:17):
illness Longo Burghini Rooster.
So I just thought that wasinteresting.
Speaker 1 (05:23):
Yeah, in the men's tour there was, there was
something going around.
I remember a couple interviews,primarily with Todd A, saying
like, yeah, it feels likeeverybody's getting sick.
Speaker 2 (05:35):
Yeah, I think so.
Yeah, good point.
Have to watch for that.
Yeah, and I have a.
Do you have a correctionscorner?
I mistakenly said Catalina Sotowas from Cuba yesterday.
Of course she is from Chile,yeah.
Speaker 1 (05:50):
I know I should have chimed in because they said
Chilean.
Yeah, I know I like the wordChilean.
Speaker 2 (05:56):
Anyway, I am not perfect, but I will own up to it
and you guys can call me on it,leave it in the notes, leave it
in the comments.
Speaker 1 (06:04):
I think that we are fact-checking ourselves is
wonderful so well done Coach.
Speaker 2 (06:09):
All right, today's when to Watch alert.
This is actually a fairly quietstage up to the finish, so you
guys can kind of take the dayoff.
I got plenty of work to do thisafternoon.
I'm sure you do too, so I'djust say tune in the last 510K,
pretty standard sprint stage.
So onto the stage.
As I said, pretty flat, verystraightforward.
(06:32):
It took forever for the breakto go.
It was kind of forming in dribsand drabs and about 50k to go.
The two main breakaway ridersAnna Victoria Magaliz from
Brazil and Franzi Koch fromGermany on Team Picnic Post NL.
Franzi Koch, she's been off thefront a lot.
She is going for that mostaggressive rider award.
(06:56):
But today's break they werekept on a pretty short leash,
maybe a minute, minute and ahalf at the most.
Sd Works was really controllingit as we got closer to the
finish they were lined out.
Clear goal of the day getWeebus up there.
One of the things I noticed inparticular I saw it yesterday
(07:22):
too is how much work AnnaVandenberg is doing in the
finals, and today even more.
She was up there like the.
The lead out kind of fell apart, as kopecky just wasn't.
She couldn't.
Uh, she's suffering, I think.
But vanderbruggen.
Yeah, vanderbruggen was upthere for at least a kilometer
(07:42):
on her own.
Speaker 1 (07:42):
yeah but even before, even before that, speaking of
workhorses and I'm just going towave my fanboy hat here Blanca
Bosch, she is one of my favoriteriders to watch for a few years
now.
She's young, comes from acyclocross background but
workhorse, and she has done afantastic job of bringing back
(08:04):
pretty much every break that'sgone along with Vanderbregen and
others.
Speaker 2 (08:09):
Yeah, it's clear to me that stage wins are a huge
priority.
The whole SDWorks team linedout to bring Weavis and
Vanderbregen doing a bunch ofwork is a clear sign to me that
GC is not her priority.
She still has a great shot tofinish up in the top five or six
(08:29):
riders, maybe even podium, butit's not her priority.
You don't see Demi leadinganybody out.
You don't see Nia Wadomaleading anybody out, but I have
noticed Nia Wadoma is always atthe front.
She was up there with likethree 400 meters to go, not
contesting the sprint but juststaying out of danger.
(08:51):
So I thought that wasinteresting yeah.
Speaker 1 (08:54):
I mean, she's super consistent, always knows where
to be a really smart rider inthat way.
But the one thing I'll throw inwe don't have to go super deep
on this.
But I think what is interestingon Vannebragan is keep in mind
she was at the top of her game,retired, went on in the car for
six hours a day watching bikeracing, and you get a different
(09:15):
perspective.
So now she's like oh, I'm goingto do this, and maybe she
doesn't have the spear honedlike she used to, but she still
(09:38):
has a huge engine, so she knowswhere to go, what to do, and in
a different way, I think.
So I just want to mention that.
Speaker 2 (09:46):
Yeah, the engine is clearly there.
But on the tactics part, we'regoing to see what she does in
the mountains, because what sheused to do in the mountains was
go to the front and rideeverybody off her wheel, and she
has tried that in a couple ofraces and it doesn't work
anymore.
Yeah, so well, it's a whole lotmore competitive now, and I
(10:10):
think that's the topic that wecan get into later this week
about how much more competitivethe races are, but the there's
no competition when it comes tothese flat sprints.
It's uh, weeb Webis uh got alittle chaotic because she lost
her lead out by the last fewhundred meters.
She was surfing wheels still,uh, was able to slip in, slip in
(10:36):
there, uh, between the barriersand chloe diger, I think she
gave a little little shove shemade her way through vos and
chloe it was, and then hulksmashed.
Speaker 1 (10:46):
It was like yeah, incredible yeah.
Speaker 2 (10:49):
so you know it's clear vos, uh and we this are
the best sprinters in the raceand they keep on going one two.
They're one two in the in theintermediate sprint and webus
definitely has the the upperedge on a flat sprint.
She's got the green jerseyright now let's see what happens
(11:09):
in the rest of the race,because she's never won it
before and she would like to winit.
Um, I saw webus getting in alot of breaks at the Giro and I
think she was doing it fortraining, because that's Voss'
move 100% To get in the break,get the intermediate sprints on
the stages that these sprinterswon't be up at the front for the
(11:31):
finale.
So no big changes in the GCtoday.
Voss is still in yellow, shabbyis still in the polka dots,
weavis is in the green.
As I said, only other race notefor today a little bit
disappointing.
Speaker 1 (11:49):
I just wanted to mention Julie Bego in the white
jersey, consistently.
Speaker 2 (11:52):
Oh, of course, yes, yes.
Speaker 1 (11:54):
Hell of a talent, and I would definitely watch that
name in years to come becauseshe's looking good.
Speaker 2 (12:00):
I had her on my fantasy team.
I had to rearrange to take heroff, but I'm with you, she's an
up-and-coming talent.
A sad note on today KristenFaulkner crashed with about 5K
to go, looked pretty hard.
She did get up.
She looked okay, but she is nothaving a good race.
I don't think she's feelingwell.
(12:20):
You have any insights on that,adam?
Speaker 1 (12:23):
I don't.
Personally.
I think that if you follow heron Instagram which I would
suggest, she's very authenticand whatever happens in the race
, she'll put it out there andstraight up from the was it less
yesterday or a couple of daysago where she got caught behind
that crash she's just like heylook, sometimes crap happens and
(12:45):
then it's a tough day, and thenwhen you're on national
international television itsucks even more.
So, uh, I'd say, just tune intoher channels because you'll
probably learn a little bit moreof what's going on.
But yeah, I don't, I don't.
I know she wasn't feeling greatgoing into this, but some girls
weren't.
Speaker 2 (13:02):
And speaking of following on Instagram,
everyone's got to follow AllisonJackson because her videos are
off the hook.
Speaker 1 (13:11):
She has a strong.
Well, she has a strong presencein the socials, including
TikTok, which I am not there,but apparently she crushes it in
all platforms.
Speaker 2 (13:21):
So I'll make one more recommendation because Demi's
another good follow on Instagram.
She is very honest and raw.
She talks a lot about hermental health and things like
that, but I'm going to say themain reason to follow Demi is
the dog content.
She likes to ride around on herbike with her dog in her
(13:43):
backpack around Switzerlandwhere she lives, yep.
The dog.
I'm very pro dog content.
Yeah, exactly.
All right, let's move on to totalking a little coaching,
because I think some of thequestions that are like prolific
that we get all the time we'rejust getting ahead of them are
(14:04):
about how pros feel during astage race like this, what they
eat when they eat it and how itchanges day to day.
Speaker 1 (14:13):
Yes, well, it's good that I wear my snack hat today.
Then, renee, very appropriate.
Yes, well, it's good that Iwear my snack hat today, then
Renee Very appropriate yes.
Speaker 2 (14:21):
So, Adam, I know we have some content from one of
our esteemed guest contributors,so why don't you introduce that
for us?
Speaker 1 (14:34):
Yeah.
So if you are a loyal listenerto the Time Crunch Cyclist
podcast, you will remember thename, kristen Arnold.
She is a dietician and sportnutritionist who has been on the
show I don't know a handful oftimes five, six, something like
that and she works closely withsome of my top pros and junior
(14:54):
elites.
And she recently just became adiitian for EF Oatley Cannondale
, so reached out to her to gether insights on a few kind of
various topics, includingrecovery, race day nutrition and
in a few other things.
So, yeah, I would say likewatching those videos is like
(15:17):
man, this is perfect becausethey're like 90 seconds, maybe
two minutes or something likethat, and it really answers, uh,
a lot of questions thateverybody's been asking about,
like tart, cherry juice,electrolytes, what should I eat
before and after racing.
So, uh, these videos should do,um, some good stuff for
everybody curious on how to dialin their race day nutrition.
(15:41):
So let's listen to the firstone on race nutrition from
Kristen Arnold, dietitian of EFOatley Cannondale.
Speaker 3 (15:50):
The amount of carbs, electrolytes and fluids that
we're recommending athletes takein during the tour are very
person dependent and alsodepending on the day.
So for carbs it'll depend onwhat is the tolerance level of
that athlete, what's the profileof the stage and how long is
the stage and what's the overallenergy expenditure estimated
(16:12):
and how does in-race fuelingplay into the rest of their
energy needs for that day?
Fueling play into the rest oftheir energy needs for that day.
So that can range anywhere from75 grams of carb per hour up to
120 grams of carb per hour, andso per stage this can be
anywhere from 150 up to 540grams of carb.
As far as fluids andelectrolytes go, leading into
(16:33):
the tour we'll do sweat volumetests for athletes and see how
much are they sweating per hour,depending on different
conditions in differentenvironments, and then we'll
also do sweat electrolyteconcentration testing to see how
much sodium are they losing perliter of sweat.
So depending on that we'll makefluid recommendations and we
(16:55):
always recommend doing mix andwater to make sure they're
digesting everything with thewater but still getting their
electrolyte needs met.
Going into this stage we mighthave them do a electrolyte
protocol because they may not beable to replace all of them
during this stage, but at leastthey'll get everything by the
end.
So it's pretty person dependent.
(17:15):
But with fluids it can again beanywhere from three quarters of
a liter up to a liter and ahalf per hour.
Speaker 2 (17:23):
Hey Adam, I thought it would be valuable to maybe
follow up on a couple of thingsthat Kristen said.
You know, I think, the stuffwith the carbohydrates and
amount to eat per hour.
It's pretty prolificinformation out there, but I
thought it would be helpful ifwe could explain how our
athletes could actuallycalculate their sweat losses to
(17:47):
help them understand how muchfluid they need.
Speaker 1 (17:51):
Yeah, this is a critical one, I would say,
especially living on the EastCoast right now, coming up into
August, I mean, we have I wehave a high temperature of 100
degrees and a real feel of 109in DC right now.
Knowing how your body respondsto heat and knowing how much
you're actually losing so youcan put it back in is crucial.
Then when you're doing stageracing, all the more important
(18:14):
because that's your job and yougot to live to fight another day
.
To estimate your sweat loss,weigh yourself naked right
before and right after a workout.
Ideally you do a workout that's60 to 90 minutes.
For our time crunched athletes,that's your sweet spot, right,
and you do it in race-likeconditions.
If you want to dial in the sweatloss for like race effort, okay
(18:36):
.
You want to towel off any sweatbefore the post-workout
weigh-in.
And for every pound which isright around a half a kilogram
or something like that that lossis about 16 ounces of sweat.
But don't forget to factor inwhat you drank.
Add the volume of fluidsconsumed during the session into
(18:57):
that weight loss.
So, for example, if you lostone pound and drank a 500
milliliter bottle right over 16ounces or so your sweat loss is
about 975 milliliters.
This gives you a rough estimateon how much fluid loss per hour
you had, which can help guideyou in your hydration plan.
Keep in mind that you don'tneed to replace all of that
(19:19):
while exercising, but replacingat least 60% up to 80% is
usually more comfortable andeffective for performance.
Speaker 2 (19:29):
That's right and that's something that anybody
can do.
All you need is a scale reallyPretty basic.
She also mentioned sweatelectrolyte concentration
testing, which is probably newto or less familiar for a lot of
people.
It's a test that we actuallyoffer at Carmichael Training
Systems.
We use a precision hydrationsystem to do sweat electrolyte
(19:55):
testing.
It's a non-exercise test.
We place a little patch onsomebody's arm, zap it with some
electrodes to stimulatesweating and then just collect
the sweat right against the skin, put it into our little
analyzer and it's going to giveus an accurate sodium loss so
(20:19):
that we can give recommendationsof.
You need X amount of milligramsof sodium per liter, and I see
it pretty eye opening for a lotof people because you know we're
often telling people 800milligrams, 900, 1500 milligrams
(20:39):
of sodium per liter, which isquite a bit more than what you
see on some of your you knownormal sports drinks.
So, um, person hydration has alot of a lot of different uh
formulas in some of theseformulas really geared around
those 750, 1,000, 1,500milligrams of sodium per liter.
(21:02):
It's not per bottle, it's perliter.
So you know that's a littledifferent.
Speaker 1 (21:07):
Yeah.
So a couple of questions to you, renee, because I haven't done
this one in particular.
I've done a couple otherelectrolyte tests, but if
someone comes so someone has togo to CTS location to get this
done, right?
Speaker 2 (21:19):
Yes, and Precision Hydration is one of the main
people offering.
We have their product, we havetheir device and you can go to
their website and see where youcan get tested around your
location Tests.
The cost varies $150, $200.
Somewhere in there is usuallypretty standard pricing.
Speaker 1 (21:42):
So if you get tested in a Colorado Springs which is
high and dry, meaning lowhumidity, high altitude, would
the results differ?
If I came back to the EastCoast, where it is low and humid
as a swamp, swamp.
Speaker 2 (22:07):
No, it's pretty standard that you know where
your sweat rate, how much yousweat, is going to vary by the
environmental conditions quite abit.
How much sodium you lose is alittle bit more even, and
because we're doing this in anon-exercise test, we're just
stimulating your sweat, so theenvironmental conditions aren't
really playing a big role in thetest.
Speaker 1 (22:30):
Yeah, so I guess that's.
My point is like theelectrolyte tests of old or
previous not that old actually,but it used to be a little bit
more environmentally drivenwhereas this one is different,
and I think that no matter whereyou get the test done, you can
apply it more specifically toyour training no matter what.
(22:50):
So it's a generalized test thatI think is better for most if
you want to go to that next step.
But I think that the sweat rateis first important, and then
the electrolyte test is kind ofanother cool add-on.
Okay, so let's go to videonumber two, which is talking all
about recovery nutrition, andagain, this is coming from
(23:13):
Kristen Arnold.
Speaker 3 (23:15):
For recovery.
The main goals for our athletesare to make sure that they are
rapidly replenishing glycogen atthe end of one stage to the
beginning of the next stage, andthis is where timing of carbs
becomes really important forpost-race.
We're also factoring inrehydration, making sure that
they're coming out of the racein good hydration status, and
(23:37):
this will help to improve sleepquality and quantity.
And we use supplementalstrategies such as tart cherry
juice You'll see a lot of videosof our athletes using Amex
cherry juice immediately afterthe race and the antioxidants
and also the carbohydrates andthe fluid help to check a lot of
these boxes.
So we'll also include apersonalized post-race meal,
(24:00):
depending on the athletepreferences and also what their
specific needs are, based ontheir kilogram body weight, and
that's about an hour to an hourand a half after the race.
And then for dinner we have achef that designs specific meals
that will help the athletes toget what they need in, that's
easy to digest, high in carbsand lean protein, and also,
(24:22):
again, those antioxidants foodsthat are going to help their
bodies to recover, going intosleep and into the next stage.
Speaker 2 (24:30):
Adam, one of the things that she mentioned in
there that I think is kind ofnew and maybe a little curiosity
to some of our athletes outthere is like what's that red
junk that they see everybodydrinking at the end of the
stages?
Now it seems like what?
Probably the last couple ofyears now?
All of a sudden everybody'sdrinking something red and
that's the tart cherry juice shehad mentioned the Amex Tart
(24:54):
cherry juice contains phenolsand those have been shown to
reduce oxidative stress as wellas decreased muscle soreness and
, as Chris had noted, thatdrinking it right after the
stage is an appropriate timingfor taking the tartar juice.
But it also is going to bebringing in some carbs because
(25:16):
it is a sugary drink and it'shelping with getting the
hydration back up and whatthey're drinking is concentrated
tart cherry juice.
If you wanted to get that inthe actual cherries you would
need to eat 45 or 60 Montessoritart cherries.
(25:38):
That's a lot, not reallypractical to do.
We could think back to the daysof the when beet juice became
real popular and blending upbeets and people trying to drink
a bunch of beet juice andgetting a little ill.
But now, like with the tartcherry juice concentrate or beet
(25:59):
juice concentrate now, likewith the tart cherry juice
concentrate or beetrootconcentrate, just a little bit
more effective dose.
The dose is about one ounce oftart cherry concentrate and it's
really effective rightpost-stage, so immediately
post-stage, and sometimes I'lleven take another dose before
bed because there's some impactto just the antioxidants and the
(26:21):
little bit better sleep.
It's one of those things.
I'm not like super prosupplements, especially when
you're spending hundreds ofdollars on pills that marginally
are effective.
But this is one I'm saying like,it's shown, it's got some
evidence behind it and it's nota crazy concoction, it's just
(26:44):
concentrated cherry juice andyou can get it in fairly
inexpensive ways If you'regetting, you know, just looking
for.
You know, go online and lookfor concentrated tart cherry
juice and that would besomething that go ahead and try.
That's that's my opinion.
It's a might help, probably notgoing to hurt, it's just.
(27:05):
It's just it's food, yeah, yeah.
Speaker 1 (27:09):
Agreed and I and I would agree with you in the okay
Of all the pills, potions andpowders that you could be taking
, right, like, generallyspeaking, the closer it is to
the plant or the animal, um,that's better, less processed,
and in all the things.
So, also, tart cherry juice isnothing new under the sun.
I think it's cycling backthrough.
(27:29):
I've had riders been using thisfor 15 years.
Okay, so it's.
But now that Todd is drinkingit, now that, uh, vbis is
drinking it, like everybody'sinto it, right, and and because
we have better footage afterpost-race and all this kind of
stuff, and also we have betterproducts.
A couple aspects here.
I think that when it's stageracing, really important to get
(27:51):
back out there the next day.
So, reducing oxidative stress,reducing inflammation, reducing
RPE, all this kind of stuff, andhelping to recover quickly.
However, we can do that legally, let's do it.
However, I would say, if you'rethis isn't something I would do
every single day in training, Iprobably wouldn't even do it
(28:13):
post-workout after a hardworkout.
If you don't have anythingcoming up the next day, if you
just have recovery, spin or easyendurance the next day, don't
have anything coming up the nextday If you just have recovery,
spin or easy endurance the nextday.
Don't worry.
The reason for that isinflammation is not bad.
I've got an episode coming upto talk all about that.
I won't reveal all of theinformation right now, but
(28:33):
inflammation is not a bad thing.
It comes in.
It helps your body to recover.
If you're always guzzling tartcherry juice for that reason,
you might have unintendedconsequences Now from a better
sleep and recovery just beforebed standpoint.
Check out Dr Stacey Sims onInstagram.
Yesterday she just posted somesleep hacks and this is one of
(28:56):
them.
So when you're using it kind ofas that medicinal sleep aid
with recovery and antioxidantsort of benefit, that's great.
So for those in the feed rightnow, putting all the tart cherry
juice loading up in hundreds ofdollars worth because you're
going to do it every day, Iwouldn't do that.
There's key time periods to doit.
(29:17):
Uh, you know, pro tour riders,they, they do it to get back out
there to perform at theirhighest the next stage.
And yes, this, this is a prettyum, uh good product in my
opinion.
Uh, it's natural and it worksreally well.
Okay, um, so now, when we'regetting a little long here on
the time crunched, uh, episodepodcast along here on the Time
(29:44):
Crunched.
Episode podcast, video threelet's listen from Kristen on the
pre and post nutrition.
Speaker 3 (29:46):
For our team.
We develop a bank of recipes.
That is at the beginning of theseason and we use those recipes
to create menus about two weeksbefore the tour.
So the menu might change duringthe tour depending on what the
chef can get access to, but wehave an amazing chef for the
tour and they've been doing areally good job of making sure
(30:06):
that the athletes arewell-fueled, well-fed and also
with recipes and foods that theyenjoy.
So breakfast will typically bethings like pancakes or rice
pudding or rice, and theathletes always have the choice
of how they want their eggs ifthey want an omelet or they want
fried eggs or scrambled eggs.
(30:26):
So they always have that choice.
And the breakfasts arerecommended to the athletes
based on what the stage is andhow much time there is between
breakfast and starting the stage.
They'll also get a pre-racemeal before then, but the
breakfast is really really keyto making sure they get the bulk
of those nutrients and thosecarbs leading into the stage For
(30:48):
dinners.
Those are designed to make surethat the athletes have access
to good, carbohydrate-rich foodsand lean protein and generally
cooked vegetables, things thatare easier to digest.
So again, we'll include quite abit of variety here, but also
foods that the athletes are usedto because they've been eating
those recipes throughout therest of the season.
Speaker 2 (31:11):
I wanted to follow up on what Kristen was saying
about easy to digest, becausestage racing diet, if you will,
is a little bit different thanyour day-to-day healthy diet,
because we're not so interested,did in long-term health and in
(31:31):
particular, I'm going to talkabout fiber and things that
stress the gut.
So easy to digest means usuallylow in fiber, low in fat and
simple foods a lot of white rice, cooked veggies instead of kale
salads, lean proteins andthings like that, because you're
(31:52):
looking to get a lot of fuel in.
So you don't want a lot of bulkand you also don't want a
little bulk for other reasonsthat you might have a mid-race
emergency a la Tom Doolan.
So the term you might hear islow void and that's just
(32:13):
basically low fiber, becausethese athletes right now they
need to be light and they needto not need to do a lot of work
digesting.
They don't want to slow theirdigestion down with a lot of
fiber.
Speaker 1 (32:46):
So this is a lot different than being healthy,
getting all your fiber and yourvitamins and things like that.
It's about get the maximum foodof kind of this easy to digest
aspect that Kristen was talkingabout, and, let's face it, I
mean raw fruits and vegetables.
They're healthy and if youdon't eat fiber, you probably
won't live a good life in thelongterm.
So you need fiber.
But again, coming back to stagerace implication or having
(33:10):
something really hard again thenext day, you need to be able to
adjust the food accordingly soeasy digestible, get the carbs
in, get the proteins in and nothave GI issues.
What fiber does?
It slows, right, it slowsdigestion, sits there, and so if
it sits there and festers, it'sthere the next day and it's
going to cause those GI issues.
So all of that to be uh, allthat being said, I would even go
(33:34):
back to the tart cherry juiceand just say you know it's, it's
also good to incorporatesomething like that, you know,
post-race, and then again atnight um, because you're not
getting a ton of theantioxidants and fiber and some
of these other uh like, um, uh,phytonutrients that are coming
from the more diversity of foodthat you'd be doing normally
during training or for a normalperson, right?
(33:57):
So the bland foods easy todigest in soft foods that we're
eating during a grand tour likethis.
It's very specific, right soyou want to play with that and
then be able to adjust it.
So if you have a local stagerace coming up and and, um, you
want to try this for yourself,it's like, well, do, just do in
training, have a block of uh,you know, three or four days
(34:20):
that are going to be hard, andstart eating more of the, you
know, the, the rice, the cookedvegetables, easily digestible
proteins with low fat, likechicken versus red meats, and
things like this.
So, yeah, I think the videodefinitely covers how they
actually do it at the tour.
Speaker 2 (34:39):
Yeah, and as we wrap up on all Kristen's content, I'm
curious, adam, what's yourfavorite pre-race meal?
Speaker 1 (34:48):
Toast, lots of coffee , basic, real basic.
I am one that I put it in thenight before.
So I'll have a nice big meal ofpasta, red sauce, typically,
and go to bed pretty full.
But then I wake up coffee toast, maybe a little bit of almond
(35:08):
butter, jam, whatever, but maybeone piece of toast, whatever.
And rock and roll, becausetypically remember, I mean
master, master races, cause I'min beer league, bullshit, sort
of stuff.
Long live Mabra.
Um in gravel races and stufflike it's very early so I don't
have the luxury right Of ofhaving a chef curated, uh, uh
(35:30):
meal given to me at whatevertime I wake up and then racing,
you know, at 2 PM or somethinglike that.
If I was racing later in theday, yeah, I'd have eggs and
something, something bigger, butyeah, and that's just something
to follow up on what she said.
Speaker 2 (35:46):
You know the breakfast, then a pre-race meal
Cause, yeah, these ladies aren'tracing till afternoon 1, 2, 2,
30, so it's breakfast, probablyat a normal time, you know eight
or nine in the morning, andthen that pre-race meal, which
would be, you know, a little bitless in calories, really high
(36:07):
carbohydrate, very moderate inin protein, very low fat, so
it's easy to digest and that'sprobably what two, no more than
three hours before the stage.
Speaker 1 (36:17):
Yep, yeah.
And I think like the biggestthing to note on all of this is,
as I observe riders or people,their breakfasts, their
breakfasts don't change all thatmuch and you should know what
works for you.
So for me it's toast, toast andsmall toast.
If I'm racing early, then ifI'm not racing until midday, or
if I'm doing a group ride lateron in the day, it's eggs, toast,
(36:40):
fruit, lots of coffee.
The toast is the normal andcommon denominator.
You scale up and scale downdepending on the timing of
things.
Rice is huge in the women's andmen's pro tour.
A lot of my junior elitesthey're religious about rice for
breakfast and it works reallywell.
(37:01):
I just don't prefer itpersonally, so that's why I rock
toast.
Speaker 2 (37:05):
Right on.
Speaker 1 (37:06):
Yeah, so, renee, we'll keep this short and sweet.
But tomorrow's stage what's itlooking like and who's your pick
?
Speaker 2 (37:15):
Well, adam, tomorrow is, I would say, when the racing
starts to get a little moreinteresting, because we're
starting to get into some climbs, not the big mountains yet, but
a little bit more climbing.
The first half of tomorrow'sstage is pretty flat, but then
they start climbing a lot.
In the second half there's aclimb with about 10, it kind of
(37:40):
tops out about 10K from thefinish.
There's a bonus sprint at thetop, bonus seconds at the top
10Ks downhill to the finish, atthe top 10Ks downhill to the
finish.
So I expect a select GCfavorite kind of group.
Maybe somebody slips off thefront, but the GC is so tight
(38:06):
that it's going to be close.
I'm going to pick Anna Van DerBergen.
She did that at the Vuelta andshe tried to pull out the Giro.
It didn't work.
But that's my pick.
Speaker 1 (38:23):
So I glanced at the next stage right before this
podcast.
It finishes downhill, yeah.
Speaker 2 (38:29):
Like slight downhill Okay.
No downhill.
10 Ks down Like descent,probably twisty-turny.
If Longo Bergini was still here, yeah, I'd be picking a good
descender.
Speaker 1 (38:42):
I'm not picking so bonus time at the top and then
10K downhill, yeah.
Speaker 2 (38:48):
So aggressive over the top, ripping down to the
descent, so aggressive over thetop, ripping down to the scent.
I think the actual finish linemight have a little uphill drag
to it, but it's essentially arace to the bottom.
Speaker 1 (38:59):
Okay, well, I will probably stew on my pick a
little bit more, but I go PFP.
Then she can rip up and down.
Speaker 2 (39:09):
Yes, so that's my pick.
Speaker 1 (39:12):
Yeah, that's my pick.
So let's uh, let's end it there.
Huh, um, we went pretty long onthe whole nutrition side of
things but, like Renee said, itis a it's a hot topic.
We always get tons of questionson uh, race day, nutrition
fueling, and so thank you toKristen Arnold for providing all
that content for us.
She's a dear friend and, like Isaid, she works with a lot of
(39:34):
my athletes.
So, kristen, thank you.
And if you are interested inlearning more about Kristen
Arnold and what she is doing,we'll link to her website in our
show notes, and it's KristenArnold Nutrition, if you just
Google that.
If you're like I never go toshow notes, just Google that.
And if you're curious, she runsa whole company based on
(39:55):
women's physiology and she hasother top nutritionists working
for her.
So if you're curious, go there.
And thanks again to Kristen andgood luck to your riders this
week.
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