Opening up the professional cycling and sports world.

Targeted Nutrition

We uncover the reason why the former World Champion would shove two fists full of gummy bears into his mouth immediately after a hard effort and how this is part of a bigger process of targeting nutrition around your exercise. Daniel Healey is going to run through his 6 steps to perfect nutrition using readily available foods that will give you all the energy you need to perform and recover like the best.


Episode transcript

 Damian: On February 26, 2017, the World Champion at the time - Peter Sagan, sprinted to victory at Kuurne-Brussels-Kuurne - the second and concluding race of the Belgian classics season opening weekend. And while it was an impressive to watch him wind up his sprint from the back of the 5 man group with 300 metres to go and then hold them off with ease - it was what he did immediately after finishing the race that stirred up the most attention over the following months. You see, after stopping next to his swanny, he takes off his sunglasses and puts them on the back of head, places both hands together and wipes his eyes and then his mouth before cupping his hands and getting two fists fulls of Haribo gummy bears poured into hands where he proceeds to quickly down the lot before moving on.  The media pounced on this move not only because it was Peter Sagan, but also because it was something that they’d never seen before, especially from a World Champion. But is shoving gummy bears in your mouth after a hard ride a stunt or a gimmick? Or is there really something more to it? Well, it’s actually part of a detailed and specific nutrition process our Head of Sports Science, Daniel Healey developed and passed onto Peter Sagan a couple of years before the 2017 Kuurne-Brussels-Kuurne. INSIDE Indent In From VirtuGO this is INSIDE  - Opening up the professional cycling and sports world...I’m Damian Ruse and on this episode we are going to uncover the reason why the former World Champion would shove two fists full of gummy bears into his mouth immediately after a hard effort and how this is part of a bigger process of targeting nutrition around your exercise. Daniel Healey is going to run through his 6 steps to perfect nutrition using readily available foods that will give you all the energy you need to perform and recover like the best. INSIDE Indent / sharp cut Damian: And it all starts as soon as you get up. But what’s on the ride menu for the day? Let’s frame it like this... Daniel: It's the weekend. You've got a big ride coming up. The weather's perfect. Doesn't matter what season it is. You meeting friends at a certain time and by following these tips, you'll give yourself the best best opportunity of having enough energy on board for the start of the ride. We're going to give you some tips on what to do during that ride. However long it may will be and and then some pretty sharp and precise tips on how to recover fully so you can get ready and do it all again the next day.  Damian: This scenario is kind of taken from the pro world as not only is it similar to an average training day for a pro, all the information we are about to impart is world-class but don’t worry we will also be applying the ideas to your average work slash training day.  So, back to the morning of our fictional ride... Daniel: first thing you do when you wake up is check your hydration. Whenever you sleep you get dehydrated and when you wake up the morning, whether it's at home or in a hotel for sure your [00:18:00] urine is going to tell you that there is a modest or maybe even extreme amount of dehydration and how you tell that is just by the color of that first urination in the morning you want to get back on to Target urine colour as soon as possible. And the easiest way to do that is wake up straight to the bathroom check the color of your urine. It will be a little bit darker than it then it should normally be first thing you do after that is drink 500ml of water.  And the reason you drink 500ml of water. Is that firstly going to get your rehydration back on track, but 500 Mills is enough to overload the kidneys so that within the next 30 to 45 minutes. You have to go to the bathroom again, and that means you've been another opportunity to check your urine color.  Damian: The idea then is to maintain hydration by drinking water and checking the colour of your urine until your ride time. Next, we’re going to start talking about the fuel you need and I say fuel over food because it’s doing a specific job, and that’s fuelling your performance. The fuel of choice for cycling is carbohydrates. A fuel source that has never been in doubt throughout the high performance world. Of course other fuel sources have their place but only in very specific circumstances and only after undergoing specific processes, for example... Daniel: [00:13:00]if you eat some fat during a race and it's actually not a bad thing to do and I'll cover that when we get deeper into this podcast, but it's not for the reasons you would think. The fact that you eat it goes into your stomach gets wrapped up in what's called a me sell it does laps and lapse of your body and will always go into storage. So that peanut butter sandwich you eat Midway through an Ironman or it could be the pastry that you have halfway through a spring classic and that pastry it's old-school. This one is always put it in there. But it is a really good thing to do but not for the reasons that most people think people think all that pastry is going to give me lots of energy and there's lots of fat in there and I'm going to burn that and bang I'm going to be good at the end of the race the fat in the pastry gets wrapped up as a me cell gets put straight on your hips and you can use it the next time you go and try.Damian: There’s also some assumed knowledge in this episode around where different types of foods sit on the Glycemic Index and this is important to understand when targeting your nutrition...Daniel: the glycemic index is simply the speed or rate at which carbohydrates are broken down like some of them broken down fast some are broken down very slow and there's a time to have slow burning carbohydrates and there's definitely a time where your number one choice or [00:03:00] selection should be fast burning carbohydrates.  So the slow burning carbohydrates are Whole Foods with lots of fiber in them. So think of Oats if it's breakfast time think of its think of most fruits. They tend to be low to medium GI then at the other end of the scale and it's worth noting at this point to that the glycemic index scale is a ranking of 0 to 100 and 100 being glucose and the whole GI system.  If you want to call it that is actually based on the glucose standard so glucose if I can use a metaphor is analogous if putting glucose into your mouth and into your stomach is analogous to throwing some very light crepe paper. So not even normal A4 80gsm light crepe paper into an open fire. It just goes whoosh and it's disappears straight away. So the metaphor holds true for glucose as well. It's the fastest [00:04:00] burning and the fastest exit from the stomach into blood supply of all the foods hence that gets a score of 100. And way down the bottom you things like your oats and some whole fruits and heavier fruits vegetables as well are also very very low GI.  Damian:  [00:05:00] so then everything that goes in your mouth. Of is kind of like it varies on that scale. You're going up and down that scale depending on. Like when it is around the actual effort or exercise exactly. Damian: And in step two what goes in your mouth is the biggest meal of the process and it’s a big meal for a reason... Daniel: Now the next thing you want to do is that have breakfast three to three and a half hours before you meet your friends for this for this big bunch ride. The reason is just like your hydration. Your energy levels have dropped overnight. So blood sugar is going to be really low and that's the reason why we all have breakfast right?It's to reload blood sugar but another, little known fact, is that the energy that's inside your liver. That's also very low as well. 00:20:00]Damian: The liver can hold up to about a hundred and ten hundred and twenty grams of glycogen. Daniel: But those glycogen stores are labile, which means it's mobile, you know, you're using your liver glycogen quite readily actually just in normal life. And also when you sleep you can drop down to about 10 20 30, so you want to have breakfast that's carbohydrate base and a good mix of low GI. And on top of that it's to get the blood sugar up. But also its to load your liver. Now, the liver can be loaded. In fact topped all the way out within two hours and that's very different than the other stores of glycogen in the body, which are actually inside your legs. If you miss a magic window of opportunity to reload muscle glycogen, they can take 12 to 24. Sometimes more hours to reload those stores. [00:21:00] So the big breakfast. Has to have a good mix of low GI carbohydrates loading blood sugar and loading your liver. You will use liver glycogen on this big group ride.  Damian: What this liver loading meal actually consists will vary from person to person and their preferred tastes. But to give you an idea of the amount of food involved here, Daniel uses a little breakfast he calls the cyclists muesliDaniel: It's a cup to 2 cups of Frozen. just leave them Frozen because actually tastes quite nice and some low-fat yogurt on top as much as you want and mixed in with that is a small helping of walnuts and that's like three walnuts maybe four just crushed up between your fingers and just dropped into the mix now they are not carbohydrates, they're fat and protein but they do play a role in what you're sitting your body up to do and what you're sitting your body up to do with the ingredients. I just [00:23:00] mentioned before is to take on board carbohydrates that are slow burning low GI. And take on board these carbohydrates as slowly as possible. So that little scattering of nuts drops in a little bit of fat which slows down the digestion process just a little bit more but on top of that the nuts of got there and mega threes in there anyway, so that's just a little tip. It's a rough idea of what you could have but on top of that if you're a high-performance athlete and I'm thinking cyclists. Next to that muesli, you're going to have a couple pieces of toast as well that bread should also be as low GI as possible.  So aim for something that's got lots of grains in it and for something that's brown not white. And again, that's low GI slows down the digestion which in turn slows down the release of. Carbohydrate into blood [00:24:00] sugar and once that slow drip feeding a blood sugar of carbohydrate reaches the blood supply it will do laps of the body going through the liver as well some of its being stored and in over the next two hours.You should have your liver completely loaded.  Damian: After this meal you should be completely loaded and if you’ve done it right, you should also be feeling a little sleepy. Daniel: [00:25:00] this overwhelming sense of fatigue or tiredness that comes over you that's actually completely natural. If you feel really tired after that meal, it means you've tipped the balance and you've eaten the right amount and what I mean by giving into it is [00:27:00] lie down, you're not you're not training for another two to two and a half hours anyway, and just relax and stay stay as still as possible which means probably going back to bed or sitting on the sofa  Damian: This is a lot of food but we aren’t done with pre-ride food just yet. The third step in this process takes place one hour before exercise with the aim of a blood sugar top up. Daniel: Because we would have been on the downward side or the downward curve of the blood sugar curve. I've used the word curve twice, but you know what I mean, we've already reached our Peak blood sugar concentration and now we're coming down just a little bit. If we were to get on the bike we could feel a little bit flat in the first stages of the ride, but definitely after an hour feeling very flat because we've used up most of our blood sugar just in resting so.  Before I get in the bike one hour before it's a small low GI snack and there's that term again. Low GI low glycemic index. We want something small that's going to burn [00:30:00] nice and slowly so that when you do get on the bike, hopefully you've timed it to reach the peak of that digestion or that GI curve of that snack. And an ideal Nature's Own ideal snack here is a medium sized banana. The textbooks will tell you it's 20 to 25 grams of low GI carbohydrate for this blood sugar loader or snack and that just happens to be exactly what's wrapped up in a banana little muesli bars are also handy as well depending on on your taste but there's two examples of what a low GI snack could look like.  Damian: And that’s it - you are ready to ride an hour after this blood sugar top up. But this time period also comes with a warning. And it’s this - at this point you may be tempted to have another top up of some sort, whether it’s some sports drink or a gel. But if you’ve followed the steps correctly you don’t need it and it actually may do you damage in the form of something called rebound hypoglycemia.  This process is about picking on different aspects of different parts of physiology and delivering the right nutrients to the right organ or right transport system or right enzyme at the right time - and a high GI fuel right before you ride has nowhere to go…  Daniel: ...and you have one of these high GI things drinks or gels just before you go and train you run the risk of incurring or suffering whichever way you want to say it rebound hypoglycemia now, To explain rebound hypoglycemia in physical terms. [00:35:00] you're on the start line and you feeling tired like you feel really really slow and sluggish and this happens a lot and it can be rebound Glycemia and what that means is that you've had a good mix of carbohydrates in the lead-up to your event again, and and you overdo it and you overdo it with the wrong mix of carbohydrates and what happens then is there's a trigger sent to the brain saying hey, there's so much blood sugar inside this person system we've got to push some of that out otherwise, there's going to be problems. So insulin is released and those good feelings and good energy you had from maybe a perfect three-and-a-half-hour meal and maybe a perfect one hour pre-exercise snack all of that can be undone by a fast-acting carbohydrate coming in over the top and triggering insolent and soon as that happens.  The blood sugar's [00:36:00] washed out of your system as that's a metaphor, but nevertheless. And that's why you feel really tired on the start line and I'm pretty sure they'll be a lot of people listening to this that have incurred this doing everything right and just so tired at the start. So we want to avoid that... Damian: All right so now we’re on the bike...Daniel:  Yeah, run the bike so Damien I've now arrived I've met you this example is just arrived organically that you and I go for a bike ride, butlets run with that and the only thing is I don't know how long I'm going. How long are we going riding? Damian: Three hours good.  Daniel: I was going to say three and a half because I'm prepared right? So because on the sport Science Guy, I've got all the things with me. I need and I always go out prepared and on that one point. There's nothing wrong with coming home with a gel or two still in your pocket. There is everything wrong with getting halfway through the three-hour ride and having no food and making all your friends stop and go on a Divergent paths.It's the local service station so you can get [00:38:00] some lemonade or some gummy bears.Damian: that was my plan actually.   Daniel: So be prepared be prepared. There's two bottle cages on your bike use it for three eight three three and a half hours. And on that point. This is this is what you do so I have now turned up and Damian you've done the same thing in parallel.  So we're both ready to go at the peak of our blood sugar curve. All we need to do is reach for bottle number one, which is in the which is on the down tube and that's always filled with water bottle number two, which is on the seat tube and the second cage is always filled with sports drink and in your pockets and my pockets for this ride.  We probably only need some gels. We don't need any slow burning stuff, but will mention that just at the end of our ride, right? So the reason we reach for water in that well, so the waters that first bottom so blood sugar is now at a nice Peak but because we've used low GI carbohydrates to get us there.  It's a nice stable Peak and it's more than enough energy or if you [00:39:00] want to think of energy is blood sugar. You can it's more than enough blood sugar to get us through the first. 45 minutes to 1 hour of this ride. So in that time we just going to be burning the sugar that's inside our blood that's come from that very careful pre-ride nutrition plan that we had no need to go into the jail straight away.  However, if it's really intense at the start of this ride for the first 30 minutes, well, then we've definitely going to burn through more blood sugar than we normally would and under those conditions. There's two reasons why it's safe and also desirable to reach for some fast burning fuel after 30 minutes.  Number one, is that because we've hit the accelerator so hard with chew through the blood sugar we had and point number two is that the hard intervals and the and the sprinting for traffic signs and then the 2K climb we had in the middle of that 30 minutes has triggered the release of what's called catecholamines. We don't need to [00:40:00] go to far into catecholamines. But so long as they're released or so long as you've done some hard efforts. It's then totally safe to take on board the fast burning fuel those catecholamines that are released as a result of some of those intense efforts help the blood to help the sugar from the gel stick inside the blood supply because remember what I said just before before we were training had you put a gel on top of that banana one hour before you ride.  Then the chances of hypo hypoglycemia a super high that is your blood sugar going through the roof because insulin will kick in so as long as the catecholamines are there that won't happen. And this is the beauty. This is why having sports drinks in gels during intense exercise works. It's why you don't get rebound hypoglycemia, and it's why the glucose from those products stays inside the blood supply so the muscles can grab them.  Damian: That was a really interesting bit of information to me - and to run through it again - if you are fully loaded before you start riding you don’t need to start eating before say 45 minutes into the ride. If you do start eating earlier you run the risk of rebound hypoglycemia. The only reasons you could and should eat before 45 minutes is if there was some intensity in the first 45 minutes because even if you are close to fully loaded with fuel, you will be protected from rebound hypoglycemia because the intense effort released catecholamines.  Music Damian: Alright we are now taking on our first in-ride fuel and the general rule of how much you should have is 60 grams of carbohydrate per hour and there's a reason for it... Daniel: it's just what your system can handle and that's the the easiest way I can say it what that means in technical terms is that when you're taking a blood glucose, let's just say from from these gels. Glucose is handled by an enzyme called SGL T1 that enzyme can only handle 60 grams of glucose per hour. So you could just give it double or triple that it just won't be processed. It just backs up in the gut and you'll feel sick.  Damian: Okay, so then but there is that thing of the you may be able to push that a little bit more.  Daniel: Yeah, exactly. And the way you pushed a little bit more is now there's different doors. So this is GLT one sits in the small intestine. And that's great the glucose from the gels coming down to meet it at then just rolls around and passes it on to the to the blood supply as long as it's under that 60 gram barrier, but [00:43:00] there's think of it as a doorway not because I'm sitting here in Germany think of it as a roadway or Autobahn. And at 60 grams the Autobahn has the the traffic jam then what you want to do is look for B roads get off the Autobahn and find another way to your destination which in this case is the blood supply and that is through the doorway or the enzyme that handles fructose and that enzymes called glute 5. So … We have our glucose Autobahn that ends up in traffic jam after 60 grams of glucose right in the glute five Autobahn, which is for fructose that'll end up having traffic jam at 30 so you can get 60 grams through on glucose and 30 grams through on fructose. You can get a maximum of 90 grams of fuel into your blood supply when you're on this three-and-a-half-hour group ride with with Damien and Daniel.   Damian: Exactly how you get the fuel on the bike is again a combination of things but basically because...  Daniel: 60 grams is the recognized limit per hour and you can get that through one gel and half of all the sports drink you can drink a whole bottle of sports drink if it's mixed up the right way. You could have two gels one every 30 minutes and wash it down with water. But then that assumes deep into the ride.You've still got your water with. So it's it really is just keep in mind 60 grams per hour most gels are 30 25 to 30. So you can we can work it out from there and a bottle of sports drink mixed up the right way should be 60 as well. Damian: At this point of the show this information may be new to you - especially the idea that all you need on the bike is high GI foods and that it’s better to eat just enough to get you through to your next snack and it could be every 30 or every 45 minutes and it's not the heavy stuff. There are some exceptions here and this is where Daniel shows what he calls a little bit of old-school mixed in with science because in the professional cycling world there is one really important exception to the high-GI rule. And it applies to all riders doing longer than 3 and a half hour rides or races... Daniel: [00:50:00] and that is to take on board an energy sink and I mentioned pastries that the start of this phone call because they're a favorite of the belgians one years, but it could be something like a small Nutella sandwich and it could be peanut butter on. I'm brioche or whatever it may be will be but I've just described there though is introducing some fat and some protein into your system and this doesn't work for everyone and it does take a bit of time getting used to but this is definitely a pro World Tour tip and most guys do it and what the energy sink does is it burns slower throughout the back end of your exercise session or race? And allows you to put some more fast burning fuels on top and have that Slow Burn blood sugar come through and possibly take up most of the energy requirements almost of the blood sugar requirements as it [00:51:00] does drip feed through and if you can't get to a gel if the race is too intense or you drop a feed bag or you're in a local Hub race and you. Haven't got enough with you or it's the big Club ride on the weekend and your another 40K from the petrol station. So there is one exception to the high GI General High GI rule during exercise. And that is that energy sink. If you're going over three hours of over three and three and a half hours up to up to five five and a half. So it's a good tip just to keep back up.  Damian: OK - so now we are done with the ride. And now comes the Peter Sagan move. P.s. listen in at the end of the show for the story behind Daniel and Peter.  Daniel: good we're finished right so. And because we're making up this hypothetical ride with you Damien and me out there for three and a half hours. It's just so lucky that we live next door to each other Okay, so we've come back. My grass [00:56:00] is really greener. Yours is a little bit Brown at the front, but that's that's nothing that I need to worry about. I've trained you up and what do we both do when we come back from a ride like that is that we both go around the back to our garage where the bike lives right? We take off our sunglasses. We put the bike in its spot and right next to where the bike lives or sleeps is our glucose Supply and that could be gummy bears that could be sports drink. It could be. Okay, if you're vegan or vegetarian there are vegan vegetarian. Derivatives of examples of glucose Lolly so they're not hard to find and outside of that. If you've got an aversion to all the chemicals Etc that in glucose lollies and this questions come up a lot. You can very easily go to the pharmacy and buy a hundred percent glucose powder. And also they have the glucose liquid already made up just a word of warning with the glucose liquid. You never [00:57:00] really are able to clean the the mouth of the bottle and ants and other animals love it.  So anyway, we get back and notice I said, we take your sunglasses off. We don't take your helmet off because we're still training even though we've finished and as soon as we put the bike down by sweating my huffing and puffing we reach the 60 grams of whatever the glucose Supply is.  I went through all those items just before if it's the gummy bears its to decent-sized handfuls and you put them in your mouth. As many as you can you chew is controlled but also as fast as you can because there's there's a stopwatch on all right, and once you've put that glucose into around about 60 60 grams, and we know why it's 60 because of that enzyme is GLT one. It can't handle more than that then. You can take off your helmet and then you can go inside and start to clean up. So the first thing you do attached to putting your bike [00:58:00] to bed or wherever it's stored is your first part of recovery and that is glucose first and I'll talk about some of the variations on this just in a few minutes and what you've got to do now.   Is that what you still chewing that glucose you go inside you can have a drink of water you're sweating. You may have a shower. You may want to just sit down and have the stretch whatever. It may will be once you've taken on that board that glucose give it enough time to go through your stomach and hit the blood supply and don't don't adulterate.  It don't interrupt this process by putting any other nutrients on top just like the Google of glucose go straight through your stomach and that will take around about 20 minutes because the glycemic index. Blood sugar curves that play based on that glucose standard shows that high GI carbohydrate should hit the blood supply after 20 minutes.  It doesn't survive in the stomach. It goes bang straight through SG SG LT1 that enzyme that doorway and then it's into the blood supply and once it's in the blood supply we can do the second [00:59:00] part of recovery, which is protein  Damian: So once you’ve got your 60 grams of carbs in and you’ve waited 25 minutes... Daniel: then have a protein drink and notice I said protein drink and it's probably the first time apart from actually being on the bike that supplements come into their own so find the the protein supplement that fits your budget find the one that fits your taste and this is the time to have it and it's generally 25 to 30 grams of protein most of the measured Scoops and most of the products will automatically do that for you.  So it's 25 to 30 grams of a protein powder. With water raw milk around about 30 minutes after exercise. If you can do the glucose let that go through the stomach then get onto the protein.  Damian: It’s definitely worth mentioning what the protein does here because most people don't associate protein with endurance athletes, they think about bodybuilders but as a cyclist... Daniel: you probably need 50 to maybe a hundred percent more. If you're really Keen endurance athlete bottom line is endurance athletes need more protein than bodybuilders, which when you look at the two different athletes you wonder how is that and the reason is yes as an endurance athlete particularly you serious you're breaking down muscle tissue.  So you need some amino acids to come from the diet or your protein drink to start repairing those outside of that amino acids are used in the formation of capillary. And this is where endurance athletes really diverge from the from the bodybuilder. We're putting these super highways all the way through our legs. So as we can get oxygen down to the furthest finest farthest corners of the muscle so that they can then take that oxygen and generate energy. And then we need a nice capillary Network to get the byproducts back as well. So computerization of muscle and the amino acids that go into creating Those computer reserves really really important.Then outside of that [01:03:00] the endurance athlete is a chemical animal if you want to say it like that, you know, there's all these chemical processes going on in these enzymes to converting this to this and from that to that the enzymes responsible for clearing lactate the enzymes responsible for moving oxygen along certain Pathways the enzymes responsible for most parts of the energy contribution and the waste distribution parts of exercise is huge. And amino acids are used in the construction of enzymes as well.  So that protein drink is providing amino acids for a very important four hour window after exercise. And that is the transcription and translation of genetic material that's going to build a certain class of enzymes depending on the training session you. If you did low intensity, then oxidative enzymes a debuted high-intensity. Well, this is the call goes out to start produces start producing more in zones that deal with lactate clearance.  So depending on the exercise, you'll get your custom-made enzymes, [01:04:00] then you've got the capillaries and you've got the muscle as well.  So there's really strong reasons why that protein drink is really good and it's such a simple thing to do.  Damian: And finally it’s a matter of waiting 30 minutes for the protein to go through and then having a mixed meal. This is going to be fat protein and carbs. And you are ready for the next day... Music  Damian: Now let’s quickly go through life outside of this perfect sequence of events, you know, also called an average day.  Daniel: Someone's average day will not allow them [01:12:00] to program plan and then follow through and commit to and exactly three to three and a half hour meal and then a one-hour snack because the day goes sideways conference call gets cancelled. You're at the airport too long. I'm just thinking about my day and I'm going backwards and forwards from Freiburg to gym at to Copenhagen anything can happen. So. Really really simple rule is stay on top of your hydration because no matter how busy you are at work. You always got time to say, you know what? I'm just going to go the bathroom and if you're somewhere off what your ideal color should be on the your own color chart then just have some more water and you just do this naturally if you're an athlete or not an.  So that's tip number one, but it number two is that roughly this could be an hour and a half or two hours before your training session is to have a large carbohydrate meal. Simple it works and that carbohydrate meal could [01:13:00] be the pastor at the cafeteria at work. It could be something that you prepared yourself. It could be baguette with mainly salad feelings inside that bigot. Next to it, you're going to have a banana as well. There's lots of options out there but it's a lower large low GI meal 2 hours before you train and one that leaves you feeling not super sleepy but a little bit it's a little bit more than you would normally eat.  And the only reason I'm saying that is that you want to load your liver because the training session you're going to do in two hours time is going to be either Intense or it's going to be long and so you need a good volume of carbohydrate to load your liver and that two hours is enough. And that I think is the number one tip for the busy professional. You don't need to have the little blood sugar top up before that because if it's low GI you should be at the peak or just coming off that blood sugar curve.  Damian: During your workout...and if it’s a busy day and you’re training indoors let say you’ve  Daniel: an hour and it's an intense session. If it's on VirtuGo in all the workouts. There's a message at 30 minutes. It says you have been exercising you've been cycling for 30 minutes now is a really good time. To have to mount drink some water or have two to three mouthfuls of sports drink. That's that's the simplest thing to do pops up on the screen and VirtuGO if you're in a gym spin class, whatever it may well be or out on the road. It's halfway [01:15:00] through you've done some of those hard efforts. I explained what happens when you do hard efforts. Damian: And after your workout...  Daniel: tip number three is do the two phase recovery process as best you can if you're at the office chances are you probably can find some gummy bears somewhere because people haven't stashed in their desk but more importantly because you're getting more serious about your training you've done some prep yourself.  So in your little desk drawer, you've got some gummy bears ready to go or there in your gym. Not too hard to do that and then later on gold standard would be the protein shake if you can't get the protein shake then aim for some milk or aim for some protein bar if you have to because the protein is going to be taken on over the next four hours and that's that really important genetic window transcription translation.  Damian: We aren’t done yet - I don’t know about you but I get my rides during week at none of these times and I had two scenarios that I wanted to run past Daniel to round out this topic. The two scenarios are... Damian: the pre-breakfast workout and the after-dinner one personally. I find myself after dinner is like the only time I can get on the trainer. And it's more probably what considerations because up.  Well, I firstly after dinner. You definitely going to be loaded if you have an okay dinner. The thing is going to be the gap. Twin dinner and getting on yeah two hours the bike if you know, if you're doing it though before two or three hours, what's the biggest dangers here? Like is it just because your stomach isn't emptied out  Daniel: exactly it just uncomfortable and Depends. There's so many variables here. What did you have for dinner how much etcetera etcetera [01:17:00] etcetera? There's nothing wrong with getting on the bike 30 minutes after dinner just depends on how comfortable you want to feel. So and again what? You could have had a nice light meal could have been an Asian based soup with rice noodles.  So after 45 minutes after me like that 30 30 45 minutes, you can you can be peeing around the kitchen for something else because it's mostly High GI medium to high GI what I just mentioned there.  Damian: So that would be the tip then, you know, like just be really careful of the dinner that you have.  Daniel: Yeah, if it yeah, I'm for a lighter dinner or less volume which is what you want to do it and and and slightly higher GI replace the brown light rice with white rice.If that's the case what white pasta we've not too much fat with it is another. Damian: Okay, so then the morning before breakfast.  Daniel: Yeah, that's a totally different scenario. So and I know a lot of people do it and I know some Riders around the place that do this quite [01:18:00] a lot 30 45 minutes before breakfast and it's a very different ride.Number one. Don't try and smash. So it's bike riding bike riders term. Don't try and go in and do lots of high intensity intervals. If you've woken up only had water and getting on the bike your blood sugar is going to be low sure. There's going to be glycogen in there, but the periods in between those high intensity intervals, aren't you?  You're not falling back on a bed of blood glucose. You're just just drip feeding blood glucose from. The fast from overnight. So number one is if you're going to do that keep it really easier to spin. It's a spin with some medium tempo intervals that are high RPM and nothing more and what this ride is is a fat-burning ride and I think lots of people have heard that before it does work.  It's fine takes a lot of strength mental strength to do these [01:19:00] rides, even if it's 30 minutes 45 minutes, but they do work and so as long as you're exercising under the conditions of moderate, Intensity exercise there is enough time for fat to be released from the hips to go through what's called beta oxidation and then be converted into glucose which your muscles can use.  So beta oxidation sedation is what you're trying to have happen. Beta oxidation just doesn't happen at high intensities. It's you gets shut off and the way I get Riders to think about beta oxidation is that it's a long process involving many hands. And we're coming up to Christmas period right here and we're seeing UPS trucks driving all over the place the parcel that eventually arrives at your door that you've ordered pre-Christmas has gone through many hands.  It's been at the factory where it was made. It was then put on an aeroplane. It was flowing over to Germany or Denmark. It was input into Customs. It was in taken from Customs put in a warehouse from that warehouse that then goes into a delivery [01:20:00] van. The delivery driver goes across town and eventually puts it in your hands now.  What arrived in your hands in this example is your parcel the metaphor is what arrives in your body's hands at the end of the process at the end of the beta oxidation process is usable glucose. And if you try and make this process happen way too fast, one of the links in the chain breaks down. So that's the morning fat burning ride is very different.Don't try and do high intensity. It's a fat-burning ride. Yes, it does work because you're using fat as fuel and the process is beta oxidation. Yeah, that's a good distinction.Music Damian: And there we have it - I recognise that is a lot of information to digest and implement. If I can make one suggestion on where to start it would be - start anywhere you can. Implementing any of these steps will go a long way in helping your performance. If you really want to make these changes linking a new habit to an old one is an ideal way to introduce them.  Daniel already mentioned an example of this when talking about finishing a ride, taking sunglasses off and before taking your helmet off having your 60 grams of High GI carbs which should be sitting where you out your bike away. This idea which pioneered by BJ Fogg in his work and is termed anchoring where your old habit acts as an “anchor” that keeps the new one in place. And you can do this with every step, having a urine colour chart next to your toilet, keeping your gels with your socks, having your swanny deliver gummy bears right after you finish get the idea...  Music Damian: INSIDE is produced by VirtuGO and hosted by me, Damian Ruse. If you enjoyed this show and you want to hear more - Subscribe on Apple Podcasts of wherever you listen. And tell your riding buddies - Thank you so very much for listening and we’ll see you next episode or out on the road.