Challenging Conventional Wisdom with VeloNews Columnist Trevor Connor - EP035

Challenging Conventional Wisdom with VeloNews Columnist Trevor Connor – EP035

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“Take an electrolyte pill for cramping! Make sure to stay hydrated! You’ve got to clear the lactic acid!” Conventional wisdom tells us that cramping is a hydration issue, that we need at least eight glasses of water a day, that the burn we feel when working hard is lactic acid buildup… But today’s guest is challenging conventional wisdom with the latest research, asking you to forget everything you thought you knew about what causes cramps, how much you need to hydrate during a race, and what is really happening with lactate during a tough workout.

Trevor Connor is best known as a cyclist, racing in the Pro Peloton for nearly 20 years. Soon after retiring from cycling at 38, he became Dr. Loren Cordain’s last graduate student at Colorado State University, where his research focused on the effects of a Paleo diet on autoimmune disorders. After adopting the Paleo diet himself, Trevor came out of retirement to become the top ranked 40-plus rider in the US. In fact, he is fresh off a 13^th-place finish at the Tour of Tobago—where he took on a dual role as commentator and competitor!

Trevor also writes the Coaching Section of international cycling magazine Velo and runs his own coaching business. He recently managed the semi-Professional Team Rio Grande, the top-ranked development squad in America. Today he challenges several of our traditionally accepted beliefs, discussing the myths around cramping as a hydration issue, the right way to warm up before a race, and why we need to rethink cryotherapy. Trevor shares the latest research about the prevention and treatment of cramping and which recovery methods seem to be most effective. Listen in and learn how sweat analysis can help determine the right hydration plan for you and how to design the right warm-up for recovering from injury.

Topics Covered

[1:02] The definition of a ‘pro’ cyclist

Unique sport in that amateur teams compete in pro races
Trevor wanted to race for Canada, so didn’t go pro
Part of Team Rio Grande (top-ranked development squad)
Never got pro card, but raced against pros regularly

[3:38] The myths around cramping

Thought to be electrolyte, hydration issue
Can’t be solved with electrolyte pill
Studies by Dr. Schwellnus disprove theory
Schwellnus developed altered neuromuscular control theory
Muscle spindles and Golgi tendons prevent muscle from stretching/contracting too much
Cramps occur when out of balance (too much contraction)
Only happens with muscle in shortened state (knee bent)

[7:10] Trevor’s take on the prevention of cramping

Stretch to lengthen muscles
Cramping is a fitness issue (body not used to intensity)
Plyometric work in weight room during off-season
Endurance work via longer rides
High-intensity work as season gets close

[9:23] How to treat cramps when they do occur

Stretching
Pickle juice

[11:17] Sports cramping vs. health-related cramping

Sports cramping caused by damage, muscle fatigue
Cramping in other situations (i.e.: at night) has other causes

[12:48] Trevor’s thought around the hydration issue

People on all sides in science community
No science behind ‘eight glasses per day’
Overhydrating during marathons causing deaths
Intentionally dehydrating by 3-5% has zero impact on performance
Hyponatremia caused by drinking too much, not sweating enough

[16:28] Trevor’s advice about determining your individual hydration needs

Check your weight after race/long ride
Should have lost only one kilo (two pounds)
If you’ve lost four kilos (12 pounds), you’re dehydrated
Dehydration contributes to cardiac drift
Maintain blood volume to avoid negative impact during training

[18:35] The value of sweat analysis

Concerns re: heat before 2008 Olympics
Canadian National Center studied athlete sweat rate
Customized drinks to replace sodium, potassium and other electrolytes
If sweat mostly fluids (low osmotic pressure), mix less concentrated drink

[21:14] The relationship between sweat and fitness

Body sweats to evaporate fluid
Process gets rid of heat
As become fitter, body gets better at sweating ‘just right’ amount (all evaporates)
All less efficient in extreme heat

[23:31] The surprising research around warming up

Effects of warm-up disappear ten minutes into race
Little warm-up necessary for five-hour road race
Warm-up necessary when need to be at best right away (e.g.: 20-minute time trial, track race)
Easy warm-up (20-minutes of easy riding, two sprints) proved best for endurance events
Give yourself at least 12 minutes between warm-up and start of race

[28:03] How to approach warming up after an injury