On recent podcasts , they repeated many times to feed the workout.
Aside from not starving yourself, what does it mean?
eat during the workout to match the kJ of a ride ?
just have a normal meal 2-3hours prior? same after?
Just Top off with 100-200 kCal of gel or liquid fuel/hour to avoid reaching bottom of glycogen reserves
does it depend which energy system I work on? eat carbs for vo2max and nothing during endurance to rely on fat?
I typically do not eat anything on bike rides/ workouts & runs below 1h. If I do, I believe I risk becoming a sugar engine instead of a fat-burning one. Above a hour, I eat.
In my ironman training & event, Iāve learned I can tolerate 550 kCal/hour over a 5h30 ride so I come off T2 with fuel in the tank but then thereās a marathon to do. If I eat a lot then I need to digest and cannot push up the workout pace too much.
Workout in the morning, but try to load a bit night before
Yes
Anything Sweet Spot and Up (inside - I do fuel outdoor spins which are circa 4 hours, but could be just endurance depending on route/ group make up!)
āfastedā normally means glycogen depleted in this context, rather than just not having eaten.
I generally have a carb bottle mix for sweet spot and above, 1 hour and above workouts. Not sure it really helps the workout, but RPE tends to be down, and recovery seems to be better.
While I appreciate Ambers and the podcasts point of view, I donāt generally match kj before and during, but do try to fuel somewhat. I like to have the wriggle room to make up for it after or on the coffee stop, as part of my overall diet!
Study of 1, but Iām eating more now than I ever have ON the bike during workouts and itās had nothing but a positive effect with being able to do more work and at a lower RPE. Honestly I only tried doing this as a personal experiment because I read a couple articles about nutrition on the bike (and it was way more than I had been doing), and then paid more attention to how Nate publicly mentions heās been fueling for rides.
Typically, for me:
I donāt eat during the workout to match kJ, but I can/do eat ~90g carbs/hr lately
I AIM to have a carb-centric meal 2-3 hours before. The reality is often the day gets away from me with work and I end up doing a workout 4-5 hours after that meal. I get through with a gel at the start, but I do notice the difference. And I make notes on every. single. ride. about when I last ate and what I ate during the ride/workout
80-100g carbs per hour is my aim - a combo of gels, chews, & Skratch currently.
for me, nope. But as mentioned above, for Taku or Petit -1 or similar Iāll have a bottle with me to sip on but nothing more.
Disclaimer on that is everything I do is based around cycling performance, not ironman, so experiment during training and tweak accordingly?
Oh! If you havenāt, listen back a couple podcasts (I āthinkā 233, not positive) where Chad discusses a breakdown of various foods and the time it takes to process those foods, I found it really really interesting.
By ātheyā you mean Jonathan and Nate. Both young, both ectomorphs and both already very light for their height. Iām 5ā11ā but I have a mesomorph build. If I ate like Nate I would build muscle on muscle and could easily get over 200lbs and still look very fit. We are the same weight and heās 7ā taller than I am and I get accused of looking thin. Iām just saying one shoe isnāt going to fit all of us. If you are over 40 or a natural mesomorph or endomorph, I would take what they say with a large grain of salt. I donāt hear the same enthusiasm from Chad and Pete when it comes to ingesting carbs in mass quantities.
For your questions I would say:
You probably canāt get that much fuel back in. Take your pre ride meal + calories on bike and shoot for matching your total kjs burned.
Thatās what I do for the most part but I will fuel during the ride and I usually have a post ride smoothie (almond milk, 1 cup berries, 1/2 apple, banana, PBfit powder, kale). Otherwise yes
Depends on the effort and the duration of the event/workout. Sometimes I would go higher but for Z2 I wouldnāt take in any additional carbs even if riding for 3-4 hours at Z2.
Google āCarbohydrate Periodizationā or James Morton and āFuel for the Work Requiredā.
Morton is a sports nutritionist, academic researcher, and also works at Sky.
One thing that really stood out to me is that he studied carb loaded workouts and saw no post workout muscle adaptations.
There are various scenarios - carb up to the max for a race or hard intervals. Train low. Another is Train normal and then sleep low. By ālowā I mean low carbohydrate. Another is sleep low and then train low the next morning.
These are not fasted or keto workouts. The point is that they see greater adaptations working in depleted states. I think this is a next level thing. It may be a marginal gain but if you are already mid or high volume and been training for a few years you are probably ready for marginal gains as youāve grabbed all the low hanging fruit. I also think this is one reason why āthe long rideā is beneficial. Towards the end you will be carbohydrate depleted unless you constantly sucked down gels for 4 hours.
Remember the goal is not to crush the workout but for the workout to generated stress which in turn generates adaptations. Fuel for and crush the race or Saturday group ride.
Thatās a lot of caloric ingestion. Whatās the balance of macros in the 550? If it were all carbs, itād be nearly 140g, which is at the absolute top end of whatās claimed to be possible.
Itās mostly carbs which has 4kCAL/g so ~ 110g of carbs or 1.4g / kg of body weight
Iām 5ā11" and 174lbs (79kg)
Using gels, bars and liquid carbs,
At 300-400 / hour i ran out of energy during the marathon and bonked
At 400-500 / hour , itās too much for my stomach and at some point, i stopped eating or i puke.
Using Maurten enabled the 550/hour. Itās 1 maurten320 + 1 solid bar for 200-230 kCAL. If I use it on a long ride without much running, I get home and Iām not hungry (weird feeling ) and not too tiredā¦ allows me to go to Home Depot as Pete said ftw!
I use Beta Fuel for long rides with pretty much the same effect. I donāt gain much performance during the ride, but the recovery is drastically improved. Itās the difference between being dead on the couch vs. cleaning the yard for 90 minutes late in the afternoon.
To answer your original question(s), for TR workouts, I fuel about 30-50% of the total calories expended, mostly in carb drink. Closer to 30% on a 60 min workout and closer to 50% on a 120min.
Regardless of the intensity of the ride, there will be some fat burning, so thereās no need to replace 100% of the calories expended in carbs. Likewise, thereās no need or benefit to being 100% topped off in glycogen at the END of the ride.
Exactly! Iāve felt like I needed one of these ever since I started training with TrainerRoad. Plus, I usually eat oats before each workout. Well done sir.
Exactly! Iāve felt like I needed one of these ever since I started training with TrainerRoad. Plus, I usually eat oats before each workout. Well done sir.