Science of Getting Faster Podcast - Presented by TrainerRoad TrainerRoad

Exogenous ketone esters are a hot topic in cycling, but the best way to use this expensive substance to get faster is still up for debate. In our previous discussion with Dr. Chiel Poffé, we learned that ingesting ketone esters with bicarbonate may enhance racing performance under certain circumstances. In the second part of our conversation with Dr. Poffé, we learn about his research into using ketones as a recovery aid.

Study Link: Ketone ester supplementation blunts overreaching symptoms during endurance training overload
Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ----------------------------------------------------------------------------------------------------------------
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
Build Your Custom Plan: https://bit.ly/2LtGP3k Train Together with Group Workouts: https://bit.ly/3jxlqTI Get Started: https://bit.ly/39W26MC ----------------------------------------------------------------------------------------------------------------
SCIENCE OF GETTING FASTER PODCAST
The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn.
. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF 
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TOPICS COVERED IN THIS EPISODE:
00:00 - Podcast begins/ intro
00:30 - What was the purpose of the study? (Ketones after exercise).
01:59 - Could ketones help you increase training load and volume?
02:55 - How the study addressed this
03:18 - Methodology: Why they picked relatively untrained participants
04:18 - Matched Pairs
05:26 - Study design and protocol
06:35 - The study’s weekly tests
07:39 - The tough workouts the study participants completed and why
12:32 - How do you measure overtraining/ overreaching?
14:11 - Using GDF-15 as a marker of overreaching
16:31 - The study’s results
21:06 - Ketones and carbs
22:33 - Separating the effect of carbs and ketones
23:12 - Nate summarizes the results and conclusions
23:45 - Are Ketones a good strategy for something like Cape Epic?
25:17 - Does the study suggest athletes should use Ketones daily?
26:23 - How much there remains to learn about ketones
28:14 - It seems to be more beneficial when you’re overreaching
28:20 - The name of the study
28:36 - Nate’s conclusions



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Exogenous ketones are lauded by many for their endurance performance enhancing properties, but their impact on blood acidity is detrimental to performance and can even counteract their otherwise positive effects. Dr. Chiel Poffe and his partners conducted a study to learn if Bicarbonate Unlocks the Ergogenic Action of Ketone Monoester Intake in Endurance Exercise, and what they learned was surprising. Tune into this episode to learn the science behind ketones and bicarbonate, and how to introduce them into your training regimen to get faster.
Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ----------------------------------------------------------------------------------------------------------------
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
Build Your Custom Plan: https://bit.ly/2LtGP3k Train Together with Group Workouts: https://bit.ly/3jxlqTI Get Started: https://bit.ly/39W26MC ----------------------------------------------------------------------------------------------------------------
SCIENCE OF GETTING FASTER PODCAST
The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn.
. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF 
----------------------------------------------------------------------------------------------------------------
TOPICS COVERED IN THIS EPISODE:
00:00:41 - Dr. Poffe’s background and the story of his research on Ketones
00:01:35 - His research with Dr. Peter Hespel of Deceuninck Quick Step
00:01:53 - What are ketones and ketone esters?
00:03:27 - Why would someone want ketones in their blood while exercising?
00:04:26 - The difference between ketone salts and ketone esters
00:05:35 - Dr. Poffe’s study and why he decided to combine ketone and bicarbonate
00:07:38 - Performance of Ketone vs. placebo in the studies
00:08:37 - What does he think happened in the first study? 
00:09:21 - The new study: introducing bicarbonate and what the purpose is.
00:09:55 - Why Chad finds the study methodology to be valuable
00:10:19 - Why his research always seeks to mimic real-world conditions
00:11:15 - What is Bicarbonate?
00:11:59 - Buffering systems in skeletal muscle
00:12:38 - How do you get/ ingest bicarbonate?
00:13:22 - The study method: How big was it?
00:14:10 - The study methodology and controls
00:16:07 - Nate summarizes the study’s efforts, cost of dosage, and amount of dose
00:18:11 - Timeframe of the test: dinner, morning, and timing of exercise
00:18:36 - Why was it important to control the amount of carbs ingested?
00:20:15- What was the dinner given to the subjects?
00:20:58 - What were the study’s results? 
00:22:02 - Conclusions about how this might apply to a race (and timing limitations)
00:23:35 - Avoiding gastrointestinal issues with sodium bicarbonate
00:24:38 - Perception of hunger and appetite in the study groups
00:26:50 - Asking the subjects to identify what they’d taken (placebo vs. esters, etc)
00:27:53 - The purpose of blinding power and HR data 
00:29:18 - What the study does and doesn’t suggest about ingesting ketones
00:30:19 - Blood ketone levels and perception of fatigue
00:30:46 - Should you always supplement ke

Glucose and fructose are commonly ingested to improve endurance performance during a workout, but what effect do different mixtures of these two substances have on subsequent endurance performances? In other words, if you are training twice in one day, is it better to take in just glucose, or glucose and fructose? We asked Dr. Tim Podlogar what he learned during his study on the Impact of Post-Exercise Fructose-Maltodextrin Ingestion on Subsequent Endurance Performance, and what he still wants to know on this topic.
Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ----------------------------------------------------------------------------------------------------------------
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
Build Your Custom Plan: https://bit.ly/2LtGP3k Train Together with Group Workouts: https://bit.ly/3jxlqTI Get Started: https://bit.ly/39W26MC ----------------------------------------------------------------------------------------------------------------
SCIENCE OF GETTING FASTER PODCAST
The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn.
. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF 
----------------------------------------------------------------------------------------------------------------
TOPICS COVERED IN THIS EPISODE:
00:00:00 - Podcast begins
00:00:45 - Dr. Tim Podlogar’s educational and sporting background
00:03:00 - What question Dr. Podlogar was trying to answer with this study
00:03:26 - How Glucose and Fructose are different from each other
00:03:59 - How fructose influences lactate levels
00:06:35 - How Dr. Podlogar tested recovery and monosaccharide ingestion with runners
00:07:36 - Why time to exhaustion protocols may not be applicable to racers
00:10:17 - What is the best ratio for glucose and fructose for athletes?
00:10:34 - Why you can utilize more than 60g/hr of carbohydrate
00:11:55 - Does body size affect carbohydrate ingestion?
00:13:42 - What happens if you ingest too much glucose?
00:15:06 - Dr. Podlogar’s experience with GI distress during high carbohydrate intake
00:16:41 - Why does increased carbohydrate intake increase time to exhaustion?
00:18:07 - What is the effect of liver glycogen levels on performance? --
00:20:27 - Dr. Podlogar’s brutal glycogen depletion protocol 
00:23:56 - How much depletion occurs when somebody is “glycogen depleted”?
00:25:22 - Are highly trained athletes more capable of depleting glycogen stores?
00:26:11 - Do muscle biopsies stop you from training?
00:29:03 - What is a “double blind” study?
00:29:55 - How many grams of carbohydrate did Dr. Podlogar give to the test subjects?
00:33:14 - How Dr. Podlogar measured how much glycogen was actually used
00:35:54 - Did post-training carb ingestion improve performance during subsequent workouts?
00:36:44 - Did such a high carbohydrate ingestion cause GI distress for test subjects?
00:38:10 - Why did some subjects perform worse than others with fructose?
00:41:07 - Is it true that the more glycogen you have stored the more you use?
00:41:54 - Is it bad to have high carbohydrate oxidation rates during exercise?
00:44:04 - Can fructose be util

Study: Heat Acclimation Improves Exercise Performance
Heat adversely affects the body’s ability to produce work, but strategic utilization of heat in a training regimen can bring about power performance increases. Learn what Dr. Chris Minson, one of the leading experts and researchers on this topic, learned as he was executing his study of how Heat Acclimation Improves Exercise Performance in Episode 1 of the Science of Getting Faster Podcast!
Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum
Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF
----------------------------------------------------------------------------------------------------------------
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
Build Your Custom Plan: https://bit.ly/2LtGP3k
Train Together with Group Workouts: https://bit.ly/3jxlqTI
Get Started: https://bit.ly/39W26MC
----------------------------------------------------------------------------------------------------------------
SCIENCE OF GETTING FASTER PODCAST
The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn.
Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF 
----------------------------------------------------------------------------------------------------------------
TOPICS COVERED IN THIS EPISODE:
00:00:32 - Dr. Minson’s athletic and academic background
00:03:04 - Why does heat affect performance?
00:05:15 - How does your body manage excess heat?
00:06:52 - Why airflow is needed to cool your body
00:07:42 - How relative humidity affects athletic performance
00:09:16 - What is the optimal temperature for aerobic exercise
00:11:02 - Specific temperature instructions for indoor cycling
00:12:05 - Why excessive sweating doesn’t mean your body is cooling itself well
00:13:16 - What Dr. Minson wanted to discover with his study, Heat Acclimation Improves Exercise Performance
00:14:41 - How Dr. Minson designed his study to find if heat acclimation makes you faster
00:15:03 - How to time heat acclimation with high intensity workouts
00:21:14 - What did Dr. Minson measure to gauge the effect of heat training?
00:27:30 - How did they control diet and other variables in the study?
00:28:29 - Results: Does heat acclimation make you faster?
00:29:17 - Heat training’s effect on VO2 Max
00:31:22 - How can heat acclimation hurt performance?
00:32:05 - What sort of training did the subjects do in hot conditions?
00:33:58 - Effect of maximal cardiac output on performance
00:35:49 - Stroke volume vs. muscle wall thickness: how do they affect cardiac output?
00:41:22 - How plasma volume affects performance
00:43:35 - How does plasma volume affect lactate?
00:43:04- How does heat acclimation affect glycogen sparing?
00:44:00 - How long do the effects of heat training last?
00:48:39 - How to extend the positive effects of elevation training with heat training
00:50:19 - Can you get the benefit of heat training with a sauna instead of training in the heat?
00:51:23 - How to heat train without a sauna
00:52:14 - Does the method of heat application matter?
00:54:04 - Should you train in your bathroom to achieve heat adaptation?
00:54:48 - Why humid conditions adversely affect sweat gland function 
00:56:39 - How hot sho