All the "stuff" out there about nutrition, this one is by far the best I have ever seen. She breaks this down, as if it was her thesis project. With actual science, not the newest diet fad.

Potassium and Sodium depletion is important if you hydrate with fresh water it flushes out these electrolytes and dehydrates fast. It's important to add potassium and sodium if you're not getting these from diet.

What a wonderful presentation about your husband. You two should get a reality show.

Unlike some below, I found her voice perfect for delivering the messages. I searched youtube for more nutrition talks by Heather, but only found one.

Useful info. Eating just plants and it's totally changed everything for the better, esp recovery. The thought of putting animal fats and proteins in my body now is inconceivable.

You know you watched a good talk when you feel it was way too short. Thanks for the upload!

This lecture is like ASMR...very soothing voice from the Asian lady.

This was a great video. Thank you to whomever posted, and the actual presenter.

I'm a cyclist and this video was very helpful

Her voice is soothing.

Nice plug for CoMotion tandems. After retiring from pro cycling, i too got married and the two of us took to tandem touring!

The water calculation was cut in half. 1L of water weighs about 1kg, the amount she gave was closer to 1lb of water, or about 16oz. For example, if you weight 75kg pre-ride and come back weighing 74kg, you have lost 1kg which can be replenished with 1L of water, or 33.8fl oz.

Great personally, fun, good sense of humor and good basic information but including horrible examples of carbs. High Fructose Syrup, Big Macs, Gatorades, Orange Juice, bagels with jelly???? What about bananas, dates, coconut water and real whole foods instead?

skip to 5.45 if you dont care about their palmares

"...we got 808's all over the place..." Lol. (13:40)

The general rule of thumb I've commonly read is that the human body can absorb about 30-60 g of carbohydrate per hour during endurance sports like cycling. I know when I tried going 60 g/hr, I started feeling nausea and a little GI distress. So, I'm curious about the rate stated (around the 45 min mark) in which it's recommended to take in 90 g/hr on rides greater than 3 hours. Maybe it also depends on the fuel source and what is digestible, or through developing tolerance (which she points out as well) to eat that much. However, this is all great info and refer to this often. This gives a great foundation in order to find out what works for you.

Well presented and amusing, something for everyone doing 30+miles..

Only 85 comments! This lecture was incredible. Thank you Heather for the information! Seriously, well done - academic theory presented in real world practice - and funny too! THANK YOU THANK YOU THANK YOU! I wish you lived in Thousand Oaks, where the rides are long and the hills are steep. You helped this rider do 50 grueling miles in up hills and in the wind. Did I say thank you? THANK YOU!

She is great, love her voice and cadance 😂

I did go into hospital emergency once 16 years ago. I drank 12.5 litres water & a little Gatorade powder & skipped Powerade because I had upset stomach 6 days earlier from the fruity sugars. I sweated ~15 litres, mostly 10 am to 3 pm, because they claimed I was dehydrated as well as overheated but I think I ran right out of electrolytes. My heart stopped intermittent (skipping) and they injected into my abdomen. It was half way back from Niagara Falls that my heart started dropping. It was 97 Fahrenheit, the humidex was 104 Fahrenheit. I felt chipper until 2 pm.

As a european I find these "cups", pounds and oz very tedious. You could give measurements also in litres, kg and grams. Shoudn't be a problen.

I'm doing right now an investigation for a university at Monterrey, NL, Mexico (ITESM). Its specialized at the difference between the nutritional specifications between a professional race cyclist and a professional mountain cyclist. Can someone give me a little information about how's different each other? THIS VIDEO REALLY HELPED ME ON MY WORK. THANKS!

I disagree with her saying it’s bad to do rides low on fuel. Plenty of research showing that fasted training has some very real benefits.

She forgets crucial things : - if you eat your rice/bananas on the ride it adds allot of water. - you loose weight because the C02 of your breath goes out (glycogen is burnt) - you get hydrated when the water bound to the glycogen is released (although it is not sufficient).

Very good lecture. I hope to see more lectures like this.

im confused with the morning pre-ride "topping off" recommendations. why would you want to spike your insulin in the morning before a ride rather then starting out in a fasted state to allow for free fatty acid mobilization and then start with the carbohydrate intake after about 30-60 minutes?

She is brilliant.

And what is her expert opinion for the best diet to race on a 15 kg bike? Just curious to see what type of body and diet that would look like.

Excellent informative video, nice to hear a touch of wit, all the more engaging when spoken with obvious experience of cycling.

very useful and simple. I'd recommend the watching the full video. Pretty realistic. the messages of content, balance and priority for what food types to consume based on the day

I want more of her.

I'm kind of amazed she didnt tell people the first thing people need to do if they are serious is get blood work done to figure out exactly how your body uses each type of nutrition and what it lacks burns etc.

Great presentation. Thanks Heather.

Important to knowlege about nutrition for cyclists-how to calculate energy needs to fuel your cycling goals on and off the bike, your body needs before,during and after yuor ride

I am an avid cyclist. I have found that "IODINE" is the most important mineral, more than sodium, potassium or calories in heavy duty riding. Lots of water becomes less water you will find after you get used to taking a kelp tablet everyday and maybe two tablets on heavy riding days. Everything she is talking about goes into the "rethink mode" when you start taking "iodine (kelp)" tablets or eating seaweed as a part of your everyday diet. All your intake needs will substantially be reduced upon getting 650mg of kelp per day which will give you about 500mcg (mcg not mg) per day. The required minimum amount of "iodine" required for women by the FDA is 150mcg/day. It's recommended not to take more than 1000mcg/day so taking 2 tabs of kelp will get you to the max which your body saves up if you aren't working out hard. Iodine has taken all or most all the pain out of my years of biking hard and long rides. I no longer get leg pains such as charlie horses and huge knots, etc. I've tested iodine in several manners with less water, less salt, less potassium and then more or each, less calories and then more, more this and less that such as sugar and donuts, ect., and I'm telling you -- the iodine intake took most of the changes these things would otherwise make -- away. Try it out. For $14.00 US you can get a bottle of kelp tabs of the 650mgs/tab which gives you 540mcgs of iodine which is just fine for most everyone. Try it out. Can't hurt but, will in fact help.

8 years later and the terms and science are still relevant. Even Strava! Lmao

to driven to the carb load school of thought. but there are alternatives. Reminds of me of the diabetic /overweight condition treatments ,conducive to dependency to medications.

Thank you

Keeping hydrated makes me wanna leak every 10 minutes

Dave Scott, whole food, plant based, Ironman legend. Nuff said about nutrition. But, why not add Scott Jurek as well....

wonderful! great information, great presenter.

The summary of this video is; Carb the fuck up!!

BANANAS! with spots!!!

thank you, this is super helpful for me!

Eat a balanced diet high in fruits and veggies. Include grains, meat, and healthy fats. Most importantly dont eat 30 bananas a day!!!

Would be nice to see how much we should eat for a ride of 15+ hours :D The amount of food by those numbers would probably kill someone "normal"...

Perhaps you should read the studies and books of Prof. Volek and Dr. Phinney about this topics.

EPO is easier

Great Video! Thanks

she have a very beautiful voice!

What if your a type 2 diabetic and you can't eat carbs?

Thanks.

21:35 "By 16 ounces, which is approximately how much fluid is in one kg" Wrong, 16 oz = 500 ml = 500 g, so the amount of fluid in one kg is 32 ounces. Other than that, great info, I learned a couple of useful things !

she calls a long ride 60 minutes, I don't even bring water bottle for that distance. and I never have any problems. I just eat a healthful diet every day it's a way of life when your an athlete.

I watched the video just because she is beautiful, thanks for the knowledge also.

This is a great lecture. Except, my fellow Americans, still metric or Imperial measurements… ml to oz oz to ltr…

*Peter Attia has entered the chat*

Very good video,

High fat ,low carb. no fruit, no root veges , no sugars. Takes about 3 weeks to get past the sugar cravings but well worth it. Heather teaches what she has been taught and what she is paid for .

I'm in love.

Her advice is good if u are bent on vegan/carb oriented diet only for your best results (all around health too.....).Yet, there are other choices out there such as a ketogenic diet. Suggest everyone check it (keto) out as an alternative. Methinks there is some elite Tri guys/gals who use it as part of their nutritional training regimen. (cycle in & out, etc.....) Experiment and see what your body/brain tells u works best for u.

Thanks for posting, have you put any more of these online?

Watch out and do the math yourself. conversion kg-oz=16 oz is off by 2.2 times. There is 2.2 lbs per kg so there are 35.2 oz per kg. This is in the slide near the start of this presentation where you are calculating how much oz water you use. Now in the chart above called Fueling in the saddle 2nd 3rd column /hr increases precisely w the amt of time increase. I am thinking the columns should not be per hour but absolute g and kcal. I haven't checked the whole presentation but these jumped out at me now while I am listening to this while doing my real job stock trading. Derek ex aerospace Engineer

Smart, informative and beautiful.

Go Lance.

she looks like Catherine Zeta Jones

lol thats a brilliant point. i could be spending a fortune on weight saving components but eating cakes aint helping me haha. like i knew that but its presented very well here, bravo.

Carb loading is ok. But if you eat whole food, plant based strictly, I have found that I'm well hydrated, full of energy always. I don't get sore, recover quickly when exerted. I can train everyday. Not bloated as suggested. Don't need rubbish sports drinks. I'm 54years old . I'm not a health professional, no degrees. I've guinea pigged myself over many years to find the truth. No processed crap! LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD.(Words to live by)

Drinking too much water is torture

dairy products are carbs? 7:30

eat sweet potatoes, corn, rice. carbs!

"Eat when You're hungry" - so I'm gonna eat the whole day!!! :)

two heaping spoonfuls of Nutella is like ROCKET FUEL! I am sooooo in caloric deficit.... yikes.... I ride approx 2.5 hours on a 40 mile run 3 times a week..... and I'm not hungry right away... it's many hours later..

I like her husband hahaha lol

may the schwartz be with you (spaceballs, in case u wr asking)

YOUR BODY DOESNT EVER USE CARBS AS FUEL, it turns them ito glucose, and uses that. Unless you eat glucose, which is being made for food more often today.

this is very NIT PICKY but good info nonetheless--

On the Tour de France, some competitors drink only water while riding, other need energy bars and drinks every 1/2 hour.

Pretty basic stuff really that most keen cyclists and triathletes already know! Not good mentioning sports drinks by brand and we all know they're full of crap and should only be resorted to if really needed, most contain scary aspartame?! For endurance athletes I feel it really fell short, a lot of us consume more fat as we really couldn't last on the carbs which have to be stuffed down your throat way to frequently! The trouble with eating all these carbs is you're permanently hungry due to it playing havoc with blood sugar and insulin levels! Spuds, pasta etc really aren't a good source of fuel, I guess she seems to think so, and after all she is the expert.... Carbs carbs carbs and more carbs! Trying getting more fat down your neck, you might be surprised? It does take some doing training the body away from heavy carb intake! I guess I'm moving into the grounds of keto adaption, another story... I definitely feel better for dropping the carbs and upping the fats. Just keep your diet as clean and natural as you can, trying to eat organic where possible and avoid anything processed like the plague, that involves sports drinks too! There is some good stuff here, but try not to get caught up in to much maths....

If you don't do competition and don't ride longer than 90 minutes, try to ride while fasting (16/8 intermittent fasting for example) you'll feel much better. Even people like Froome do it for part of their training.

Stupid title. It should be called how to eat healthy for aerobic activity.

Maybe the KZfaqs has spoiled me, but 5 minutes in and you still haven't delivered any content. That's an eternity in internet time. This is intended to be constructive criticism... so, solutions = Edit it down and put the speaker info in the description or put bookmarks in a pinned comment.

High fructose corn syrup is now thought to be the cause of the Metabolic syndrome. Fructose is metabolized by the same liver bio-chemical pathways as EtOH.

aka what my husband does before he rides...

lmao, the irony of this woman's horrible nutrition advice being considered "expert" level.... she is right in her basic assertion though--main source of people's calories should come from Carbs... but then she gives examples of thee worst types of carbs and things that actually contain more fat (chocolate almonds) than carbs...

Enough of your Husband !!!

Ofcourse any fluid counts.. eaven cookies have some water... food has quite alot water in it. When u break down the food its like light povder.. rest of the wayght is mostly water. Water on this planet is everywere.. everithing that is organic contains food.

If you want to be like lance Armstrong, do EPO, testosterone, cortisone!😂

This video further demonstrate how far nutritionist are so far behind. I never use any carbs for my 4 hrs ride at 200watts, more water and salt. I am always waiting for my carb addicts friends.

This is the wierdest comment section

This is cliche cookie cutter diet info im done.

Heather is a charming person, but It was 16 minutes in before any solid information was given, Get on with it. Use the power point better, bullet points not text heavy. The pacing is far too slow. If she were teaching a group of teenagers they would be disrupting all the time,

Sexy, she looks like Olivia Wilde.

I never kiss a girl after a bike ride, conclusion....I need to find a girl

Best nutrition for cycling? High carb low fat vegan!

The blowhard's intro should be trimmed. I zoned.

heyyy Baby u kbow I'd eat anything you'd throw at me

"Let me tell you somethin!" She did a Firemarshall Bill! "Suppose your out on your bike and you're about to bonk" I think the content is great but in terms of public speaking, how many times does she say "ummm" or "uhhh" or lip smack in the microphone, Right? She is not really funny in attempt to characterizing cyclist habits but it was funny when she planted FM Bill in my head. It is obvious by her comments that she is not a cyclist because of her comments the beat down she puts on her husbands routine. Most cyclist are pretty smart individuals, yes we are obsessive but that also makes us successful, and we are competitive, health minded individuals. One critique may be funny but don't fill your presentation with critiques and "husband comparisons".

"deliver vitamins, minerals, phytochemicals...." Why does she go on to recommend oil, meat, ben and jerry, wine, cream cheese, eggs, pork... which contain non of these? Saddening.

While cycling, a cyclist's body runs on fat as a primary source of energy not carbs.