Coaching masters cyclists to be the best on and off the bike

Velo Performance Cycling Podcast

In this episode, I go solo and talk about my ethos of coaching, the most important aspects of training all masters cyclists should focus on, discuss nutrition and why its important that masters cyclists need to eat differently than the mainstream media suggest and have a rant about some of the dumbest things I've seen on the internet recently
Body composition changes associated with fasted versus non-fasted aerobic exercise
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/
Under an hour training s not affected either way by fasted or a fed state. However, over an hour there are performance advantages of feeding pre-training.
https://pubmed.ncbi.nlm.nih.gov/29315892/

The current RDA for protein is 0.8g per kg per day. This is aimed at the general sedentary population and doesn’t take into consideration athletes or older populations exercising to the level we do.

My suggestion is that we should aim for total protein between 1.8g per kg of body weight and as much as 2g per kg of body weight for older athletes. And, as much as 2.2g per kg of body weight for cyclists over 55.

Practical recommendations.

3 meals a day between 0.4 and 0.5g per kg of body weight with a recovery shake post training that’s 0.3g per kg of body weight.

Plus a protein meal/bolus before bed of 0.5 - 0.6g per kg.

Further Reading:

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
https://examine.com/nutrition/how-much-protein-can-you-eat-in-one-sitting/

Strength Training

https://pubmed.ncbi.nlm.nih.gov/21638070/
https://europepmc.org/article/med/1886483

Training and master athletes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2375571/

DNA Nutrition
https://www.scientificamerican.com/article/personalized-nutrition-the-latest-on-dna-based-diets/

Blood Type Diet
https://www.sciencedaily.com/releases/2014/01/140115172246.htm
https://pubmed.ncbi.nlm.nih.gov/23697707/

Training in a fasted state

https://www.ncbi.nlm.nih.gov/m/pubmed/21051570/?i=6&from=/29315892/related
https://www.ncbi.nlm.nih.gov/m/pubmed/29315892/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407976/

Dietary protein
https://www.mysportscience.com/post/2017/10/18/dietary-protein-requirements-for-older-athletes

Weight and metabolism as you get older

https://www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
https://www.science.org/doi/10.1126/science.abe5017