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// TOPICS COVERED

(00:00:00) Welcome & Episode Overview

(00:00:58) Listener Question: Stage Race Nutrition Strategy

(00:02:32) Post-Race Recovery & Carb Timing Between Stages

(00:07:39) What to Eat, Avoid & Hydration Strategies

(00:20:24) Caffeine Strategy for Multi-Day Races

(00:22:00) Pro Stage Race Routine & Recovery Habits

(00:25:13) Research Review: Recovery Nutrition & Timing Myths

(00:30:03) How Much Carbs You Need (and Why It’s So Hard)

(00:35:13) Glycogen Limits: Why You Can’t Fully Recover Overnight

(00:42:02) Why Intentional Refueling Matters for Performance

(00:52:58) Calorie Deficits, RED-S & Performance Risks

(01:00:11) Energy Availability vs. Calorie Counting

(01:04:51) High-Carb Fueling for Better Training & Body Composition

In this episode, Alex Larson and Coach Jonathan Lee break down the science and real-world application of nutrition strategies to maximize cycling performance, especially during demanding stage races. They dive into what actually matters for recovery, highlighting that while the so-called “anabolic window” isn’t as narrow as once believed, prioritizing immediate post-ride carbs, protein, and hydration still plays a critical role in replenishing glycogen and supporting adaptation. The conversation covers practical fueling tactics like high-carb intake (often harder than athletes expect), the importance of frequent meals, and how to avoid common pitfalls with fat, fiber, and excess sodium during multi-day events. They also explore emerging research on glycogen replenishment limits, energy availability, and how underfueling can silently cap performance gains over time. The episode wraps with actionable advice for building sustainable habits, simplifying race-day nutrition, and ensuring your training is fully supported so you can get faster with TrainerRoad.

// RESOURCES MENTIONED

- Free Cycling Nutrition Calculator: https://trainerroad.cc/cyclingnutritioncalculator

- Alex Larson’s Instagram: https://www.instagram.com/alexlarsonnutrition

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Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review. Naderi, et al. 2025: https://trainerroad.cc/naderi2025

Carbohydrate intake of 10 g/kg body mass rapidly replenishes liver, but not muscle glycogen contents, during12 h of post-exercise recovery in well-trained cyclists. Fuchs, at al., 2025: https://trainerroad.cc/Fuchs2025

From Food Supplements to Functional Foods: Emerging Perspectives on Post-Exercise Recovery Nutrition. Wang, et al. 2024: https://trainerroad.cc/Wang2024

Liver before muscle: Tissue-specific glycogen recovery, with a view toward sex differences and hormonal regulation. Stickel, et al. 2025: https://trainerroad.cc/Stickel2025

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