Fueling Insights Explained: Iñigo San-Millán on Optimizing Carbohydrate Intake for Cyclists — Season 7 Ep 9
Understand the science behind TrainingPeaks' Fueling Insights feature for individualized fueling strategies and substrate utilization to optimize cycling performance and recovery.
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Show Notes
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Dr. Iñigo San-Millán explains the science and strategy behind optimal cycling nutrition. Learn how TrainingPeaks' new Fueling Insights feature leverages decades of his metabolic research data to help athletes and coaches evaluate and individualize fueling plans based on athlete metrics, not guesswork. From breaking through the outdated 40-gram carb ceiling to personalizing race-day nutrition for every level of today's cyclist, learn how this tool is changing how we plan, perform and recover.
03:34 Iñigo Intro and Current Roles
07:50 Revamping Carbohydrate Intake for Athletes
12:41 Metabolic Flexibility
14:28 Pioneering Carbohydrate Oxidation Research
19:08 Fat Oxidation Misconceptions in Athletes
21:07 FATMAX: Peak Fat Oxidation Point
26:30 Race Performance and Energy Expenditure
27:48 Balancing Glycogen for Athletes
31:05 Cyclists' Nutrition & Intensity
38:31 Fueling Insights Workout Calculation Steps
39:48 Metabolism Variability Among Individuals
44:32 Risks of Fasted Workouts
47:16 Understanding Gross Efficiency Limitations
56:54 The Nutrition Evolution
Learn more about Fueling Insights
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Episode 1, Season 5: The Biochemistry of Zone 2