Stage 1: Asthma, Superman and'Jamming It'up The Brickworks. - a podcast by Dan and Wai

Dan and Wai are joined in the Bike Cave by two expert guests - people who actually know what they are talking about: Rich Lang, ex-pro and the founding father of Spok'd an online coaching platform and Peter Gascoigne, one of British Cycling's Strength and Conditioning coaches and gym guru to the GB squad.

On offer are:
- top tips on getting faster, fitter and stronger on and off the bike.
- an insight into Wai's bid to go pro.
- Dan getting outed as he tries to fudge his times up The Brickworks.     

For those listening in the shower, bath or on the loo, here are some notes and relevant links:

Rich Lang: Spok’d - https://www.spokd.com

?     Weight loss per week is 0.5-1% of body weight per week = 1 to 2 pounds = 300-500 calories per day

?     Overdo it, it will have a knock-on effect with your hormones

?      Looking to lose weight 

?     Weigh every self every day / track trends

?     If the doesn’t shift, only adjust about 12-14 days

?     Iron levels for women are super important 

 
NUTRITION/EATING/FUELLING – HOW IMPORTANT? ADVISE?

Nutrition is hugely important to performance.

Top line guidelines -

?     Protein – 1.2 – 2 g per kg – this would be pushed higher when in deficit – increase the chances of retaining muscle mass

?     Fat 1g per kg per day – no lower than 0.4 per kg men / 0.6 per kg women

?     Carbs – dependent on the amount of you exercise

?     Pre - 1-4 g per kg from 2-3 hours before

?     During – 30 to 90 g per hour 

?     < 45 mins – don’t need anything

?     45-75 mins – small amount

?     1 to 2.5 hours – 30 to 60 g

?     2.5/3.5 hours = 90 g

?     Post – solid meal with a protein source w/carbs – your muscle

?     Hydration – Aiming for 200-250 ml of sodium per litre and may increase in hotter climates

With the guidelines in mind - 

?     Establish your baseline - don’t change anything to start. 

?     Practice in training – never introduce anything different within race 

PETER GASCOIGNE
https://www.youtube.com/watch?v=2mROpewU414&t=190s
This video has the key exercises from a home based gym perspective.

Ideas for “Pre-ride” (or it can be post ride!). Back and hip focused mobility exercises followed by some lower level core work.
https://youtu.be/6u7QQiZBXto
https://youtu.be/aPKFmsTrnEg
https://youtu.be/uzrQ_CzN7Ic
https://youtu.be/Ito6pclZrXY
https://youtu.be/hJsvOPpX9x0
https://youtu.be/J7ph4iVY8iA
https://youtu.be/lRznfmXGbAU 

Further episodes of Potholes and Punctures: A Cheshire Maverick Podcast

Further podcasts by Dan and Wai

Website of Dan and Wai