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ื”ืคื•ื“ืงืืกื˜ ืžื™ื•ืขื“ ืขื‘ื•ืจ ืกืคื•ืจื˜ืื™ ืกื™ื‘ื•ืœืช ื‘ื“ื’ืฉ ืขืœ ืจื•ื›ื‘ื™ ืื•ืคื ื™ื™ื ื•ืขื•ื–ืจ ืœื”ื ืœื”ืคื•ืš ืœื”ื™ื•ืช ืืชืœื˜ื™ื ื˜ื•ื‘ื™ื ื™ื•ืชืจ. ื‘ืžืกื’ืจืช ื”ืคื•ื“ืงืืกื˜ ื ื“ื•ืŸ ืขืœ ืกื•ื’ื™ื•ืช ืฉื•ื ื•ืช ื”ื ื•ื’ืขื•ืช ืœืคื™ื–ื™ื•ืœื•ื’ื™ื”, ืชื•ื›ื ื™ื•ืช ืื™ืžื•ืŸ, ื”ืฆื‘ืช ื™ืขื“ื™ื, ืคืกื™ื›ื•ืœื•ื’ื™ื” ื•ืขื•ื“ ื•ืขื•ื“. ืœืชื•ื›ื ื™ืช ืื™ืžื•ื ื™ื ืื™ืฉื™ืช ืžืืช ื“ืจื•ืจ ื”ื“ื“ื™ ืคื ื• ืืœื™ื• ื‘ืื™ืžื™ื™ืœ trainbyscience@gmail.com
 
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Time Stamps Intro & Announcements - 0:00 How Neilson Powless Won The Grand Prix Cycliste de Marseille - 2:00 Personal Update: Pain Cave, 2023 Kits, Getting Sick, Racing - 26:28 Outro - 41:12 Follow Neilson Powless On Instagram @neilsonpowless Race Profile/Power Data Grand Pre Cycliste de Marseille Ride on Strava Strength Training For Cyclists httpsโ€ฆ
 
Elite distance runner Ellie Pashley returns discusses her experience with pre-exercise hyperhydration in preparation for the Tokyo Olympics, and how she monitors and manages her hydration on a day-to-day basis.Door Stephanie Gaskell and Alan McCubbin
 
Time Stamps Intro & Announcements - 0:00 Why I take 5g of Creatine Daily & Why Some Cyclists Don't - 3:41 Legion Of Los Angeles' Lance Haidet Interview (early season training) - 13:42 Outro - 33:58 Follow Lance Haidet On Instagram @lancy_pants Resources https://www.healthline.com/nutrition/10-benefits-of-creatine https://shop.bpnsupps.com/dialedheaโ€ฆ
 
We're back for 2023, and joined by Dr Chris Irwin (Griffith University). We discuss what being well hydrated before exercise actually means, how you can tell if you are well hydrated or not, and what to do if you're not. We also discuss the strategy of pre-exercise hyperhydration, and the results of a meta-analysis Chris and Alan are in the processโ€ฆ
 
Talking Points Hire Team to build the business bigger Spending Investment Money: 20K to App right Away Pressure of building the app & the release date Why Rides BWR (1st Drop Bar Race) - inspired for focusing on the endurance side of the sport. Running Out of Money Scaling Down The Team, but still paying additional month Stopping The Podcast Instagโ€ฆ
 
We're joined by Accredited Sports Dietitian Gaye Rutherford (Tasmanian Institute of Sport) from chilly Hobart, to discuss the concept of "outrunning a bad diet". We'll unpack this question, the mentality behind it, why it's probably not a healthy way to view exercise and food, and discuss how to reframe this question in a more positive manner.โ€ฆ
 
Itโ€˜s the 2nd birthday of the podcast, and to celebrate weโ€˜re summarising all of the previous year's topics in one jam-packed episode! From โ€How do I balance eating for training quality and body fat loss?โ€, to โ€How much carbs should I have during training and races?โ€, and โ€How do I stop cramping?โ€, weโ€˜ll provide 3-5 minute summaries of each of them โ€ฆ
 
A legend in ultrarunning coaching in the US, author, podcaster and running coach Jason Koop joins us for our special Episode 50. We discuss the evolution of nutrition in trail and ultrarunning, and whatโ€™s transferred over from cycling and triathlon. Jason also gives us a sneak peak of what the elite guys are doing in terms of their approach to raceโ€ฆ
 
Dentist and ultrarunner Julie Savage joins us to discuss a topic that many of us may prefer not to think about. Julie explains whether sports drinks and gels themselves have a unique role in dental erosion and decay, whether exercise itself is the problem, and most importantly, what runners, cyclists and triathletes can do to protect their smiles.โ€ฆ
 
ืฆืจื™ื›ืช ื—ืžืฆืŸ ืžื™ืจื‘ื™ืช ื”ื™ื ืชืงืจืช ื”ื™ื›ื•ืœืช ืฉืœื›ื ืœื™ื™ืฆืจ ืื ืจื’ื™ื” ื‘ืฆื•ืจื” ืื™ืจื•ื‘ื™ืช, ื‘ืขื–ืจืช ื—ืžืฆืŸ. ืœืœื ืฆืจื™ื›ืช ื—ืžืฆืŸ ื’ื‘ื•ื”ื” ืœื ืชื•ื›ืœื• ืœื”ื—ื–ื™ืง ืžืกืคืจื™ื ื’ื‘ื•ื”ื™ื ืœืื•ืจืš ืคืจืงื™ ื–ืžืŸ ืžืฉืžืขื•ืชื™ื™ื. ืœื›ืŸ, ื”ืขืœืืช ืฆืจื™ื›ืช ื”ื—ืžืฆืŸ ื”ืžื™ืจื‘ื™ืช ืฉืœื›ื ื—ืฉื•ื‘ื” ื‘ืžื™ื•ื—ื“. ื‘ืคืจืง ื–ื” ืฉื”ื™ื ื• ื”ืจืืฉื•ืŸ ืžืชื•ืš ืฉื ื™ ืคืจืงื™ื ื‘ื ื•ืฉื, ืื ื—ื ื• ื ื“ื‘ืจ ืขืœ ืžื”ื™ ื‘ื›ืœืœ ืฆืจื™ื›ืช ื—ืžืฆืŸ ืžื™ืจื‘ื™ืช, ืื™ืš ืžืฉืคืจื™ื ืื•ืชื”, ืœืžื” ื—ืฉื•ื‘ ืœืฉื”ื•ืช ื‘ื” ืœืื•ืจืš ืคืจืงื™ ื–ืžืŸ ืžืฉืžืขื•ืชื™ื™ืโ€ฆ
 
We're joined this week by elite trail and mountain runner Blake Hose. Blake shares his experience with blood testing, what he's tested for and the feedback and value he's got from having bloods, and his thoughts on regular versus ad hoc testing.Door Stephanie Gaskell and Alan McCubbin
 
What we discussed: 0:00 - Intro 2:23 - Announcements 3:52 - Ronโ€™s initial reaction when he saw the route 6:14 - Description of the Caldera 500 route 8:17 - Whatโ€™s the FKT and history of Caldera 500? 9:59 - How did Ron plan the waypoints? 14:23 - What were Ronโ€™s major concerns and fears during the ride? 19:59 - Ronโ€™s bike set up for the ride 24:47 -โ€ฆ
 
Medical doctor and Sports Medicine Registrar Alice McNamara is back on the podcast. We discuss what blood tests can tell an athlete and their support team, what tests are related to nutrition for runners, cyclists & triathletes, and if athletes should get regular bloods for screening, or only when thereโ€™s a suspected issue.โ€ฆ
 
What we discussed: 0:00 - Intro 2:07 - Announcements 4:38 - Why is frequency (consistency) more important than intensity? 6:13 - How many days is Josh riding in a week? 7:45 - How did Josh model his program? 10:33 - Does Josh hold back too when it comes to leg training? 14:07 - Why is it hard to bounce back if you are inconsistently training? 17:59โ€ฆ
 
Ultrarunner Martijn Doekes joins us to discuss his recent experience completing Alan's 5 hour sodium replacement study. We go through the results and how to interpret these, to determine the amount of sodium that needs replacing during exercise.Door Stephanie Gaskell and Alan McCubbin
 
What Derek discusses: 0:00 - Intro 1:41 - Double Everest Ride on YouTube 2:44 - VERT Challenge details 4:00 - Dialed Healthโ€™s new guided mobility video 4:48 - What is the Start Moving Forward mindset? 9:30 - How do you know you are moving forward? 9:56 - Derekโ€™s personal Start Moving Forward story 15:58 - Do you always have to go big when followingโ€ฆ
 
Alan discusses his recently published research that uses existing equations to estimate the sodium replacement needs of athletes during exercise. We cover why sodium might be important to replace during exercise, what we're trying to achieve with sodium replacement, the factors that determine if deliberate sodium replacement is important or not, anโ€ฆ
 
What Derek discusses: 0:00 - Intro 1:09 - How to know more about Derekโ€™s Double Everesting ride? 1:32 - What happened behind the scenes of Derekโ€™s ride? 3:12 - Derekโ€™s YouTube Content 3:36 - VERT Challenge details 4:58 - Why Derek canโ€™t record his usual content this week? Check out our 7-Day Free trial: www.dialedhealth.com Get more daily content fโ€ฆ
 
Aussie cyclist Neil van der Ploeg joins us again to share his experience with metabolic flexibility. We discuss the changes he made to improve his metabolic flexibility, why he did it, and how it worked out.Door Stephanie Gaskell and Alan McCubbin
 
What we discuss: 1:24 - Double Everesting premiere 2:51 - Derek shares the Vert Challenge details 5:10 - Was Lance ever asked to focus on just one discipline? 7:15 - When did multi-discipline start to be widely accepted? 8:06 - Does Lance have a preferred discipline? 10:17 - How does Lance keep his fitness? 14:19 - Do other pros multi-disciplined tโ€ฆ
 
Jeff Rothschild (Auckland University of Technology) joins us to discuss what metabolic flexibility means, when is it important, and his research which looked at what actually influences how our bodies use fat or carbs during exercise. A fascinating conversation with some common myths busted!Door Stephanie Gaskell and Alan McCubbin
 
What Derek discusses:0:58 - Gravel cycling program announcement3:46 - Derekโ€™s real secret in balancing his time5:18 - Why Derek says NO sometimes7:55 - Derekโ€™s perspective in terms of finding balance9:02 - Personal time after getting married and having kids13:00 - How creating a daily mission statement helps with goals16:50 - Cut all the BS out of โ€ฆ
 
Elite cyclist turned triathlete Ben Hill joins us again, this time to discuss an issue he's struggled with most of his career. We discuss what Ben's done in the past to try and prevent or relieve his cramping, how his cramping changed from his recent transition from cycling to triathlon, and apply the questionnaire we discussed last week with Prof.โ€ฆ
 
What we talk about: 2:44 - Where did Neil got the waffle breakfast sandwich and did he eat it while riding? 7:45 - Is there a point for Neil where he has to get a balanced meal? 10:44 - Was winning the San Sebastian race his highlight for the season? 12:16 - Is Neilโ€™s body position intentional or did he train for it? 14:16 - Was Neil really lookingโ€ฆ
 
Prof. Kevin Miller (Texas State University) joins us to discuss one of the most common issues faced by endurance athletes. We cover what we know about cramping and why itโ€™s so difficult to figure out the cause, the role nutrition does or doesnโ€™t play in cramping prevention and management, and finding a strategy moving forward to help you reduce youโ€ฆ
 
What we talk about: 2:12 - What are Lucaโ€™s goals for this season? 3:37 - What made Luca do trail biking? 7:09 - What is Lucaโ€™s focus in terms of process and transition for Enduro? 10:00 - When will Luca start his training for the season? 12:25 - Derekโ€™s strength training recommendation 16:05 - Why should Luca spend more time on his bike? 21:03 - Whโ€ฆ
 
Ironman World Champion in 2019 (60-65 yr age group), multisport master athlete Mary Mitchell joins us to share her experience over the decades of training and racing. We discuss how age has impacted her training and racing and her approach to nutrition, as well as the benefits that come with so much experience and years of accumulated training in tโ€ฆ
 
What Derek discusses: 5:23 - Where did Derek have his Double Everest ride? 11:10 - How did Derekโ€™s day start during his Double Everest ride? 12:02 - What is the best food that Derek had during the ride? 16:10 - Did Derek have major joint pain while doing the Double Everest ride? 22:04 - Did Derek experience mechanical issues throughout the ride? 23โ€ฆ
 
Recently retired from Bond University, Prof. Peter Reaburn dedicated much of his career to studying the training & nutrition needs of masters athletes. He shares his wisdom about what changes in athletes as we get older, and how this impacts nutritional needs.Door Stephanie Gaskell and Alan McCubbin
 
What Derek discusses: 2:16 - Why is it important to have a program to follow? 4:35 - Derek shares a workout from the road program 12:18 - How much impact does โ€œsplit stanceโ€ do? 14:50 - Does static stretching work? 17:42 - Derekโ€™s gear recommendation to have the best training experience. 23:53 - Derekโ€™s take on workout supplements 30:00 - Two pointโ€ฆ
 
A researcher in supplements & performance at the University of Sรฃo Paulo, Dr Bryan Saunders discusses what research has been done on creatine supplementation for running, cycling and triathlon performance, and in what circumstances might creatine supplements be beneficial or potentially detrimental for endurance athletes.โ€ฆ
 
What Derek discusses: 3:41 - Why does he want to complete a double everesting ride? 5:45 - How to choose a segment? 8:55 - How Derek chose his team for this challenge? 12:19 - Derekโ€™s training routine for this ride 19:50 - Preparation a day before his ride 20:49 - What is his bike and gear choice for this ride? 26:40 - Derekโ€™s nutrition plan 34:22 โ€ฆ
 
ื‘ืžื”ืœืš ื”ืคืจืง ื”ื–ื” ื ื“ื‘ืจ ืขืœ ืฉื™ื˜ืช ื”ืื™ืžื•ื ื™ื ื”ื ื•ืจื‘ื’ื™ืช. ืœืžืจื•ืช ื’ื•ื“ืœ ื”ืื•ื›ืœื•ืกื™ื” ื”ืงื˜ืŸ ืฉืœ ื ื•ืจื‘ื’ื™ื” (ื›ืžืขื˜ ืžื—ืฆื™ืช ืžื’ื•ื“ืœ ื”ืื•ื›ืœื•ืกื™ื” ื‘ื™ืฉืจืืœ) ื”ื ืžื’ื™ืขื™ื ืœื”ื™ืฉื’ื™ื ืžืจืฉื™ืžื™ื ืžืื“ ื‘ืชื—ื•ื ื”ื˜ืจื™ืืชืœื•ืŸ ื›ื•ืœืœ ื–ื”ื‘ ืื•ืœื™ืžืคื™, ืืœื™ืคื•ื™ื•ืช ืื™ื™ืจื•ื ืžืŸ ืžืจื•ื‘ื•ืช, ื ื™ืฆื—ื•ื ื•ืช ื‘ืกื“ืจืช ื”ื’ื‘ื™ืข ื”ืขื•ืœืžื™ ื•ืขื•ื“. ื ืจืื” ืฉื”ื ื•ืจื‘ื’ื™ื ืžืฆืื• ืฉื™ื˜ืช ืื™ืžื•ืŸ ืžืื“ ืžื•ืฆืœื—ืช. ื‘ืžื”ืœืš ื”ืคืจืง ืื ื™ ืกื•ืงืจ ื›ืชื‘ื” ืฉืœ ืจืฅ ื ื•ืจื‘ื’ื™ ืœืฉืขื‘ืจ ื‘ืจืžื” ืื•ืœื™ืžืคื™ืช ื‘ืฉื ืžโ€ฆ
 
Aussie cyclist, coach and podcaster Cyrus Monk joins us from training camp in Germany, to discuss how sleep impacts his performance in training and during stage races, and the things he controls in his diet that help him to get a good night's sleep.Door Stephanie Gaskell and Alan McCubbin
 
What Derek discusses: 2:23 - Why alcohol has been holding him back? 6:33 - How heโ€™s preparing for the Vert Challenge? 10:42 - Moderation and how much heโ€™s been really drinking? 13:45 - What happens to our body when we drink alcohol? 18:17 - How our body recovers after we stop drinking? 25:40 - Reality behind tapering off alcohol intake Research/Resโ€ฆ
 
An expert in athlete sleep and recovery, Prof. Shona Halson (Australian Catholic University) joins us to discuss why sleep is so important for athletes, and whether the type, amount or timing of food and/or supplements can help or hinder getting a good night's sleep.Door Stephanie Gaskell and Alan McCubbin
 
Ultra-runner Ash Daniels joins us to share his experience with gut training. We discuss why Ash did gut training in the first place, the process he went through and the end goal, the benefits he saw in just 2-3 months, and what he found easy or difficult in the process.Door Stephanie Gaskell and Alan McCubbin
 
The term 'gut training' is thrown around a lot these days, but what does this actually mean? This week Steph will take us through what we mean by gut training, why would runners, cyclists or triathletes want to do it, what is the evidence that it works, and how you go about gut training.Door Stephanie Gaskell and Alan McCubbin
 
We're back after a week's break to answer a listener question around fibre. Steph runs us through what fibre is and the general recommendations; what happens if you have too much or not enough fibre, both for general health and specific to exercise; why athletes might inadvertently eat too much fibre and what to do about it, and the timing of fibreโ€ฆ
 
ื‘ืžื”ืœืš ืคืจืง ื–ื” ืื ื™ ืžืกื‘ื™ืจ ืขืœ ื”ื˜ื•ืจ ื“ื” ืคืจืื ืก. ืื™ืš ื”ื˜ื•ืจ ื“ื” ืคืจืื ืก ืขื•ื‘ื“, ืžื”ื ื”ืžื™ืจื•ืฆื™ื ื”ืžืจื›ื–ื™ื™ื ืฉืงื•ืจื™ื ื‘ืชื•ื›ื•, ืœืžื” ื”ื•ื ื›ืœ ื›ืš ื—ืฉื•ื‘ ื•ื›ืžื•ื‘ืŸ ืื“ื‘ืจ ื’ื ืขืœ ื”ืžื™ืจื•ืฅ ืฉืœ ื”ืฉื ื” ื•ืžื” ืฆืคื•ื™ ืœื”ื™ื•ืช ื‘ื•.Door Dror Hadadi
 
Paratriathlete Liam Twomey joins us to discuss his carbohydrate needs in training and on race day, and the recent changes he made to get more out of his training. Steph & Alan also go back to basics on carbs, the different types, where they come from, and how to plan your training and race nutrition to ensure you're getting the most from your sessiโ€ฆ
 
The man who did much of the research that lead to our current guidelines for carbs during exercise, Prof. Asker Jeukendrup joins us to discuss the nuances of carbs during exercise - recreational vs elite athletes, running vs cycling, shorter vs longer duration, and much, much more. As head of performance nutrition for the Jumbo Visma pro cycling teโ€ฆ
 
Two time Olympian in the 1500m & sports dietitian Linden Hall joins us to discuss the role of fruit & veggies in her diet, what happens when she doesn't get enough on the road, and her experience with the vast array of fruit & vegetable based supplements that are heavily marketed to athletes.Door Stephanie Gaskell and Alan McCubbin
 
Researcher and sports dietitian Dr Andrea Braakhuis (University of Auckland) joins us to chat about her area of research on the components in fruit and vegetables and their impact on performance. We discuss whether we should just try to eat more fruit and veggies, some of the challenges in achieving that for runners, cyclists and triathletes, and wโ€ฆ
 
We're joined by Aussie pro cyclist Sarah Gigante, who shares her experience relocating to Europe and learning to adapt her on-bike nutrition in a much colder climate. From cozy gloves that stopped her accessing race food, to finding suitable alternatives to cereal bars in Europe, we hear stories of adapting to life riding in Europe, and the challenโ€ฆ
 
In this episode I drop some amazing and some bad news for the Dialed fam. I also go over some of the issues that Iโ€™ve faced not only for Dialled health but my personal life. Thereโ€™s been some massive learning opportunities across the last 6 months which have been a hard pill to swallow however they make me super excited for the future. This isnโ€™t aโ€ฆ
 
This episode of Dialed health is a rerun from an interview I did with Johnathan Lee just before my Everest attempt last September. We go through all the different variables and different route possibilities for this insane challenge ranging from elevation/distance per lap and track comfort to technical difficulty, temperature, and other factors likโ€ฆ
 
Beccy Hall is a sports dietitian with the Olympic Winter Institute of Australia and previously with the Canadian Sports Institute Pacific. She discusses if nutritional needs change when training through the winter, what does 'being cold' actually means, and some great practical tips and advice learnt from working with Winter Olympic athletes and otโ€ฆ
 
On this weeks episode I do a full recap of Why Rides episode 2. This was such a cool experience where we organised a full day riding through LA. After that I talk to Pete Moyer who came along as our support driver and we go into more depth of some of the logistical problems. Make sure and stay tuned right to the end of the show where I compare the โ€ฆ
 
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