Cape Epic Recap Ep2 - Saxby & Ryan

·52 min·4 clips

Saxby explains why you don't need 200 grams of protein a day for endurance sports.

This episode is a follow-up conversation between hosts Ryan and Saxby, focusing on the logistical and training details of their Cape Epic mountain bike race experience. They aim to provide practical advice for listeners planning their own endurance events. Ryan and Saxby delve into their nutrition strategy, emphasizing the importance of calorie intake and food quality during high-volume training. Saxby, a vegetarian, details his reliance on eggs, beans, tempeh, and a daily protein drink for muscle recovery. They both supplemented with creatine, beta-alanine, aminos, and vitamin D, based on their research and needs. For on-bike nutrition, they recommend 60-80 grams of carbs per hour and significantly increased their sodium intake, sometimes using plain table salt. They discuss using high-carb gels from brands like SIS Beta and Maurten, alongside Scratch hydration mix. The hosts highlight caffeine as a critical performance aid, with Saxby using gels containing 200 milligrams strategically. Their strength training advice focuses on simple, functional movements using TRX bands, kettlebells, and exercises like pull-ups and push-ups to combat muscle imbalances from cycling. Saxby shares how mobility work, like the Kelly Starrett couch stretch and foam rolling, became essential due to back pain from long training hours. They explore recovery techniques, building a homemade cold plunge and using sauna sessions for heat adaptation and mental toughness. Ryan explains that cold therapy should be used judiciously to avoid interfering with the body's natural inflammatory repair process. The conversation turns to the mental discipline required for consistent training, with Ryan stating that on scheduled days, riding is "not a choice." They found accountability through texting each other and joining group rides. Saxby reveals he mentally persevered during the race's toughest moments by thinking of friends facing serious health challenges, which put his own discomfort into perspective. The tone is conversational and educational, with the two friends exchanging detailed, experience-based advice. This episode is ideal for cyclists or endurance athletes seeking specific training, nutrition, and mental strategies for a major event. Listeners looking for a narrative story about the race itself might prefer the previous episode.

As heard by us

A practical race debrief that makes preparation, fueling, and durability the main story.

This episode leaves the bigger story behind and spends its time on the work that made the effort possible: prep, training, nutrition, and the small decisions that add up during a hard endurance push.

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Why you'd press play

For the listener who wants the prep, not just the story.

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