Blood Flow Restriction, Cold Weather Cramping and More – Ask a Cycling Coach 358

Is BFR training your missing piece to getting faster? Coach Chad, Amber, and Jonathan cover this along with pedaling technique, whether cold weather causes cramps, and much more in Episode 358 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

0:00 Welcome!
0:10 Intro
03:47 Does blood flow restriction (BFR) training make you faster?
57:25 Intermission: Host Challenges/Events Discussion
01:06:14 How to appropriately mix carbs, electrolytes, and caffeine supplementation during a long ride
01:15:26 Do base layers help cooling in hot conditions?
01:29:50 What is proper pedaling technique and how do you improve it?
01:43:31 Does HR elevation prior to training make it less effective?
01:47:40 Mobility exercises to hold the aero position
01:55:08 Does cold weather cause cramping?

RESOURCES MENTIONED IN THIS EPISODE

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ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

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[reginawolfemn]

I prefer 1 hour. I started listening 3 weeks ago, and almost didn't give it a chance because I thought the length was too long. It took some convincing from a cycling partner who kept telling me about your topics. Glad they persisted and that I started listening. Thanks for all the great content you bring to the show!

[traumanp]

Every week listener…first time caller. Today was the first pod-cast that I really questioned the information you were putting out.
Point of view:
I am a trauma/ surgical Nurse Practitioner. We have use and learned from the Military that proper tourniquet use is VERY hard to do right. Most tourniquet are not placed properly and and usually only occlude VENOUS blood flow, not arterial. This results in venous congestion and blood clots. Arterial muscle Micro-vascular blood flow is very difficult to restrict and I don’t think the BFR training you proposed will result in muscle tissue hypoxia. You will get swelling and increase DOMS as you are really just restricting waste-product removal from a muscle that is still working and getting oxygen / nutrients. Plus, cyclist have well developed leg muscles which makes this whole procedure even more difficult to perform properly. And, anatomically, when you get arterial constriction you will also get nerve compression, and you run the risk of having a permanent peripheral nerve injury. Review “stop the bleed” for info on proper tourniquet application / training. And, if anyone ever puts a tourniquet on a person the first and primary complaint they will immediately complain of is severe pain. I know you are advocating blood restriction training and not tourniquet use, but outside of a medical lab i dont think most people could do this appropriately. The quoted 40-80% of systolic blood pressure needed to get these gain would not stop arterial flow and would cause pain, venous congestion and possible nerve injury and potential devastating blood clotting. Unfortunately most cyclist would try anything if it meant a 9% improvement in VO2 max without more training or new genes. I do love this pod cast and you all have definitely made me faster/better as a cyclist. I just think Blood flow reduction training is not ready for prime-time and could injure more cyclist than it helps.

[thomasjacques]

I took part in a blood flow sprint study at the elite Sports Loughborough Uni in the UK, I got a big gain in just a matter of weeks. I would do it more but the application of the bands post sprint would be very hard to get on quick enough without a couple of people to help get them on quick after the sprint.

[teresaricher]

It is proven that arm sleeves are faster than bare skin for air drag. You also mentioned about cooling, which is completely true as when I raced IM CDA at 113 degrees, keeping the sleeves wet helped cool my body. (and never got sunburn)

[billeterk]

Come do Peaks! I'm thinking of revisiting it for my 50th. Pretty easy to complete in the time frame even for an untalented hack like me but fast would hurt. Absolutely stunning ride though.

[donwinston]

I'm watching pro bike racing now for the first time (except for the TDF on TV). GCN+ and ExpressVPN makes it possible for me. I even watch the women races. They're great too.

[ruda]

A few years ago, i volunteered for a study (yet to be published) on BFR.
Protocol was a set of intervals (something like a 30x30, if im not mistaken), but on really low intensity. The thing hurts as hell, the legs almost fail to move and all you feel is pain ☠

[db]

How would this effect varicose veins, has there been long term studies if this risks long term vein thrombosis or other issue?

[mojomonkey]

I really like that bikepacking/top gear challenge idea! Maybe on a section of the GDMBR? Supposed to be a pretty nice and non-technical route. Also, maybe Truckee Dirt Fondo? Close to those of you that are still in Reno.

[bkilcline]

where can I find links to the studies chad listed?

[stevengregg]

Chad’s background is lit, what’s his skin care regime?

[robmagee]

I'm also a trombonist, thinking about increasing my strength in my embouchure for those high notes... For those muscles, the tourniquet would be placed around the neck, right? (kidding!!!)

[db]

Or is this another short term gains with long term health problems, what are the long term studies effects of this?

[polarisb]

I would appreciate you guys stop these podcasts.
I really do.
They got me so addicted I listen to them during rides instead of a good music 🙃😉

Well Done !!!

[donwinston]

Blood flow restriction is a gimmick. There are no "shortcuts". It may be helpful for injury recovery.