Dr Sam Impey is one of the WorldTour-facing performance nutritionists most relevant to the modern fuelling conversation — working with Tom Pidcock and Filippo Ganna at the elite level, advising Exo Analytics, and publishing on carbohydrate metabolism. His usefulness for the Roadman audience is that he is the rare practitioner willing to publicly say: stop copying the 120g/hr pro number — that protocol is built for 8–12 g/kg/day workloads across 20–30 hours of training and is the wrong starting point for amateurs.
The major positions Impey is known for in cycling and endurance sport.
Every appearance by Sam Impey on The Roadman Cycling Podcast — 2 episodes in total.
“Back of an envelope, a realistic goal that is sustainable for most human beings. And this is someone who's training like a reasonable amount, you'd be over 7, eight hours a week of of kind of aggregated training time. um if you can you can look at about half a kilo per week as like a that's a pretty aggressive kind of weight loss, but it's sustainable um if you do it in in the right way. Um and so again, back of envelope, um that's kind of 3,500 calories over a week. So divide that by seven, you've kind of got your your daily calorie deficit, which which is not massive, right? Again, generally speaking, you'll be somewhere between 3 to 500 calories a day.”
“Your training quality should always be maintained. That that's really what we're we're trying to we're trying to drive training qualities is the most important thing here because you do that that will your body will adapt you know do it well fueled your body will adapt and also change the way the the priorities in which it holds mass it'll change your system mass so because you fuel the training sessions well your body will inherently go well I don't I don't need as much fat reserves because each day each session is being fueled well.”
“Carbs which are stored in your body as glycogen, they need three grams of water to store one gram of carbohydrate. So, it's a heavy fuel, but also what we can do is again because we're going fill the tank, empty the tank, fill the tank, empty the tank, that tank gets gets slightly bigger as you get fitter.”
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