Elevation Deep Dive, Pacing, Bike Choice and More – Ask a Cycling Coach 323
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BWR Asheville winner Sofía Gomez Villafañe joins Coach Chad and Jonathan for a deep dive on elevation training, when to train high, when to train low, using elevation tents and more.

Tune in now and get faster! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE

• Sofia’s BWR Ashville experience 5:49 - How do the fitness requirements differ between gravel and XCO 9:53 - Cape Epic update and the physical toll of stage racing 12:59 - Altitude training deep dive 27:14 - Should you train at a high altitude? 1:24:58 - How to time altitude training 1:28:54 - Nutrition for long events 1:50:54 - What bike is the best all-around off-road bike 1:53:12 - Live questions and answers 1:57:48

STUDIES MENTIONED IN THIS EPISODE Exercise-induced arterial hypoxemia. Dempsey, Wagner 1999: https://bit.ly/3gWGlzq) 33:03 Ventilation, oxidative stress, and nitric oxide in hypobaric versus normobaric hypoxia. Faiss et al 2013: https://bit.ly/3yAjLlX) 38:27 Effect of hypoxic dose on physiological responses and sea-level performance. Wilber et al 2007: https://bit.ly/2VedcrQ) 47:10 Effects of incomplete pulmonary gas exchange on VO2 max. Powers et al 1985: https://bit.ly/3BEmMDF) 51:30 Hyperoxic training increases work capacity after maximal training at moderate altitude. Chick et al 1993: https://bit.ly/38B9rjm) 52:22 Erythrocytes retain hypoxic adenosine response for faster acclimatization upon re-ascent. Song et al 2017: https://bit.ly/3zFgMu5) 56:51 Contemporary Periodization of Altitude Training for Elite Endurance Athletes Mujika et al 2019: https://bit.ly/38xieCO) 1:12:04 Application of Live Low-Train High for Enhancing Normoxic Exercise Performance in Team Sport Athletes. Mclean et al 2014:  https://bit.ly/3zMkr9y) 1:25:36

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