Official Sprocket Rockets Training Thread

[XtrPickels]

We have lots of little conversations throughout our threads, I'm hoping that we can create a compendium of information to reference.

I'm also hoping to get everyone together later this month for a talk on topics that you propose.

So- My ask: What training information do you need? Where do you need guidance? What types of riding are you doing and what is holding you back? What are your goals?

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Worthwhile Resources

Aggregators:
Those whom are a clearing house for research / solid information

https://www.fasttalklabs.com/

Researchers:
These are links to Google Scholar. Abstracts available for all research, many have links to PDFs to read the full article. You can also typically find these authors on Youtube, Etc.

Bent Ronnestad Research List: General Training: Interval Length, Block Periodization, Strength Training,etc.
Stephen Seiler Research List: General Training / Polarization
Louise Burke: Substrate (Carbs vs. Fat) Utilization / performance
Asker Jeukendrup: General Sports Nutrition
Paul Laursen: Interval Training / General Training

YouTube Videos:
Dylan Johnson
Someone in this thread mentioned him and I've checked a few videos. The ones I've seen are eerily similar to things I've said personally to people 100's of times. I can't say I agree with everything, yet.
Link to Youtube


Stephen Seiler Talks
Seiler is one of the OG researchers in Polarized training. He left Texas to live and research in Norway which is an odd combination. Great speaker. His TED Talks are great.
Stephen Seiler on Youtube

PodCasts:
Marginal Gains: Nerdiness of bike set up, strategy, etc. Typically road focused, but also MTB and Gravel. Rolling resistance, aero, etc. Link

FastTalkLabs
All topics physiology, nutrition, training. Heavily biased toward cycling but applicable to all endurance sports.

https://www.fasttalklabs.com/category/fast-talk/

[XtrPickels]

Hold for Reference 1

[XtrPickels]

Hold for Reference 2

[Garth Bimble]

I think we should start with proper sock length.

[EWG]

I think we should start with proper sock length.

There is only one proper sock length.

[rudy]

There is only one proper sock length.

Just to ensure I have the right length can you clarify what the appropriate length is? I have ankle length socks and am hoping I don't have to start over.

[J. Barron DeJong]

Hope your sock quiver isn’t too large, because I have bad news for you...

[EWG]

Just to ensure I have the right length can you clarify what the appropriate length is? I have ankle length socks and am hoping I don't have to start over.

As short as possible. You may be ok.

Just to be clear. Pickles is the training expert here. I am the fashion police.

No arguments accepted.

[Vt-Freeheel]

Since training is serious bidness is spandex the proper kit?

[EWG]

Since training is serious bidness is spandex the proper kit?

I'm not going to dignify that with a response.

[XtrPickels]

Since training is serious bidness is spandex the proper kit?

I personally prefer the Cargo Bibshort + Cotton V-Neck T-Shirt look, but to each their own

I think we should start with proper sock length.

Skin is slow. Hike those babies up. No one wants to see little ankle panties.

[Dantheman]

Is there anything to know about cramping that wasn't covered in Dylan Johnson's cramping video? I've made a DIY version of Hotshot that is fairly effective but I still have issues sometimes. I know that the data seems to show that the most effective treatment is to get in better shape, but I still have problems even when I'm well-trained. I never had issues with cramping most of my life, but about 10 years ago it became a chronic problem.

[bean]

Is there anything to know about cramping that wasn't covered in Dylan Johnson's cramping video? I've made a DIY version of Hotshot that is fairly effective but I still have issues sometimes. I know that the data seems to show that the most effective treatment is to get in better shape, but I still have problems even when I'm well-trained. I never had issues with cramping most of my life, but about 10 years ago it became a chronic problem.

For me, taking salt pills goes a really long way. On a few occasions ski mountaineering (cold, not sweating) I would get debilitating cramps and starting bringing and prophylactically taking salt pills. Sometimes I would not take them for one reason or another (forgot, didn't want to stop) and the cramps would come back. A couple years ago I did an early season 110mi/11k' road ride I was woefully undertrained for, took lots of salt pills through the ride, and felt great the entire time. A few A/B tests of pushing myself with or without salt pills has me convinced that's the issue, independent of fluid and kcal intake.

Just my n=1

[bagtagley]

Official Sprocket Rockets Training Thread

Very interested in Pickle’s thoughts on cramping.

I know it goes against the research but I have zero doubt that electrolyte intake helps me. At a minimum, it reduces mental fatigue, but it also minimizes cramping for me. I’m not talking a pill here and there, but max recommended doses starting early in a long ride. If it’s placebo I’ll take it cause I got tired of finishing rides with my legs locked up.

[Dantheman]

Salt has helped me as well, in cool and hot weather. My DIY Hotshot is a dry mix of salt, cinnamon, ginger powder, cayenne, vinegar powder and sugar. Pills seem to help me less than salt right in my mouth.