ALAN MURCHISON

“most the mistake a lot of athletes a lot of cyclists make is they under fuel training so you know they go out and they'll do three hours and they'll be very proud that they've had a bottle or a banana in the back pocket and then what happens is they have a calorie deficit it could be 1800 to 2 000 calories and then there's each ship for the rest of the day”

“I know I've got training Peaks every single I could go out and ride if I looked at the metrics on all of those they're all different they're all different there are there's maybe 15 20 difference in all of them”

“I certainly know this from experiencing people that I know that are writing pro athletes will be taking on you know 90 to 110 120 grams of carbs per hour they'll be on a low raised diet low residue diet essentially which is low fiber a lot of the time whilst the racing”