Dr. Sprouse on the Leadville 100 Podcast
Dr. Sprouse recently joined the Leadville 100 Podcast, with Elden Nelson (aka the Fat Cyclist), to discuss race-day nutrition.
"This is the show for people racing — or just interested in — The Leadville Trail 100 Mountain Bike Race. Fatty (a twenty-time LT100 finisher), Hottie, and a host of experts answer your questions, give you training tips, detail the course, and tells the stories about the highest and hardest one-day mountain bike race in America: The Leadville Trail 100 Mountain Bike Race."
In this episode we go to the buffet — it's the show almost ALL about food.
Dr Kevin Sprouse — Medical Director for the EF Education First / Drapac presented by Cannondale Pro Cycling Team — has a practical prescription for your race nutrition, including changes you need to start making RIGHT NOW.
Rebecca Rusch will reveal what’s in her feed bag in Our Questions for the Queen segment, then Fatty and Hottie talk about their respective Leadville menus (they're miles apart).
We continue our mile-by-mile (or is that minute-by-minute?) analysis of the course, including pinpointing the first places you should get out something to eat.
Finally, Jonathan Lee’s training advice for this show is going to have you outside on a long ride, putting everything you learned about eating in this show into practice.
Since we talk about rice cakes very frequently during this episode, here's a recipe for rice cakes from Dr. Allen Lim (of Feed Zone Cookbook fame), originally posted in FatCyclist.com:
2 cups uncooked calrose or other medium-grain “sticky” or sushi rice (never use Basmati as it won’t stick.)
3 cups water (Fatty swaps chicken broth out for this)
8 ounces of bacon (prosciutto or sausage or even roasted chicken also works great)
4 tablespoons (or flavor to taste) of Braggs liquid Aminos (all natural soy sauce) or a low-sodium soy sauce
4 tablespoons (or flavor to taste) of brown sugar
Ground sea salt and grated Parmesan (optional)
Combine rice and water in a rice cooker. Start rice cooker. If using a standard pot, combine rice and water, bring to a boil, then let simmer on low for about 20 minutes.
While rice is cooking, chop up bacon before frying, then fry in a medium sauté pan. When crispy, drain off fat and soak up excess fat with paper towels.
Beat the eggs in a small bowl and tehn scramble on high heat in the sauté pan. Don’t worry about overcooking the eggs as they’ll break up easily when mixed with the rice.
In a large bowl or in the rice cooker bowl, combine the cooked rice, bacon, and scrambled eggs. Add liquid aminos or soy sauce and sugar to taste. After mixing, press into an 8- or 9-inch square baking pan to about 1 ½ inch thickness. Top with more sugar, salt, and grated Parmesan if desired.
Cut and wrap individual cakes in a paper foil like Martha Wrap™. Makes about 10 cakes.
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Shimano: Shimano XT Di2 is glorious anywhere, but its magnificence really comes into play when you're 78 miles into a high-altitude race and are now at a part of the race where it would be really nice to shift pretty much constantly, precisely, and perfectly, without much effort. That's Shimano XT Di2.
The Feed: The Leadville Trail 100 MTB Race is an eating contest disguised as a bike race, and you need to train for that eating contest. Get to know the good folks at The Feed and start using your race food plan now, before it's too late. Get yourself a Leadville race pack or training pack, and use the code LEADVILLE15 for a 15% discount!
Banjo Brothers: A simple, sturdy, well-designed, time-tested saddle bag is a must during this race. Fatty's trusted Banjo Brothers bags on his LT100 bike race for more than a decade.
ENVE: Whether you're thinking about your cockpit or your wheels, the Leadville 100 is the very definition of an ENVE dream scenario. I've got an M5 bar and M525 wheels on his bike and rides without fear of broken components or pinch flats.