@3:42 he talks about for 3+ hr rides to fuel at 60-90gm carbs/hr can I assume this rate of fueling starts even in the first hour as I want to try and preserve or atleast minimise consumption of my glycogen stores??
Can't help thinking all this stuff might make a small to medium difference to people who are already at or near the top of the sport. For most people trying to improve in cycling I think you just have to 'get really blimmin fit' and this stuff isn't going to change much until you do. These coaches need to make money so need to able to talk about a lot of 'interesting' things, bless 'em! If I'm wrong feel free to tell me but please be polite ! :-)
That part was actually very smart. Since there aren´t enough carbs in body during fasted rides the body starts breaking down fat and muscle for energy in a greater degree than normally. If the fasted rides are relatively long and frequent this can lead to quite noticeable loss of muscle mass. The consumed protein helps against this.
I think your wrong...and a little right. Having a good, healthy, well balanced diet will improve your sporting performance as well as help you live longer and happier. So advocating for that is a double win. The body will break down muscle for fuel. I have read anything over 2 hours needs to have a protein component addressed. But intensity is a factor too. But yes, nothing can substitute just training hard too, you definitely need that.
I'm very interested in the rider's statement saying that he has a bottle of electrolytes and a bottle with whey protein so that he does not lose muscle.
Nutrition is always very interesting. I struggle with energy loss during weight loss. It is not difficult for me to keep strict diet and decrease my weight but unfortunatelly my results on trainings suffer.
You need to find optimal calorie deficit for you. You can't cut too many calories while training. For me it's max ~200-300 kcal of mean daily deficit. Another thing is that you absolutely need to accommodate for calories burned during training at any given day. So on non-training days your daily calorie intake might be 2500kcal but on days with longer rides it may be even 5000 kcal. I would also try to eat 40-60g of high glycemic index carbohydrates up to 40 minutes after training to replenish glycogen stores more effectively.
My struggle is a bit different. I am a big rider and when I am training seriously and eating properly my weight loss becomes a runaway train to the point where loved ones get worried. At around week 6 I have to start eating the occasional burger to keep any weight on.
It's all common sense..... BUT, you need the discipline, I can eat so well but then just cave and crave and hit the girlfriends period chocolate supply. Plus portion control I think is a factor.
Discipline, hard work, balanced diet, stay hydrated, protein powder, recover well. Video summed up.
And ride Rapha, dont forget the Rapha.
@3:42 he talks about for 3+ hr rides to fuel at 60-90gm carbs/hr can I assume this rate of fueling starts even in the first hour as I want to try and preserve or atleast minimise consumption of my glycogen stores??
Is there, are there any similar videos for us older cyclists that remain competitive?
Can't help thinking all this stuff might make a small to medium difference to people who are already at or near the top of the sport. For most people trying to improve in cycling I think you just have to 'get really blimmin fit' and this stuff isn't going to change much until you do. These coaches need to make money so need to able to talk about a lot of 'interesting' things, bless 'em! If I'm wrong feel free to tell me but please be polite ! :-)
I paid nowt to watch this and the advice is pretty universal so I have to say you're wrong! :)
OK, maybe you're right, thanks. But what about the 'whey powder in the water bottle to stop your body eating your muscles'? :-)
That part was actually very smart. Since there aren´t enough carbs in body during fasted rides the body starts breaking down fat and muscle for energy in a greater degree than normally. If the fasted rides are relatively long and frequent this can lead to quite noticeable loss of muscle mass. The consumed protein helps against this.
Right, that's all explained then. Ta.
I think your wrong...and a little right.
Having a good, healthy, well balanced diet will improve your sporting performance as well as help you live longer and happier. So advocating for that is a double win.
The body will break down muscle for fuel. I have read anything over 2 hours needs to have a protein component addressed. But intensity is a factor too.
But yes, nothing can substitute just training hard too, you definitely need that.
Durianrider aka Harley Johnstone? have you seen this????
What about the opposite and sustaining weight during heavy training blocks? I almost always drop 5-6 kg of lean muscle during the season!
Eat More :P
I'm very interested in the rider's statement saying that he has a bottle of electrolytes and a bottle with whey protein so that he does not lose muscle.
Eat more protein and carbs, period.
Harry Staley Perhaps in-ride protein?
www.hammernutrition.com/knowledge/essential-knowledge/protein-why-its-important-endurance-athletes/
Nutrition is always very interesting. I struggle with energy loss during weight loss. It is not difficult for me to keep strict diet and decrease my weight but unfortunatelly my results on trainings suffer.
then eat more ?!
You need to find optimal calorie deficit for you. You can't cut too many calories while training. For me it's max ~200-300 kcal of mean daily deficit. Another thing is that you absolutely need to accommodate for calories burned during training at any given day. So on non-training days your daily calorie intake might be 2500kcal but on days with longer rides it may be even 5000 kcal. I would also try to eat 40-60g of high glycemic index carbohydrates up to 40 minutes after training to replenish glycogen stores more effectively.
My struggle is a bit different. I am a big rider and when I am training seriously and eating properly my weight loss becomes a runaway train to the point where loved ones get worried. At around week 6 I have to start eating the occasional burger to keep any weight on.
Probably your most informative and interesting video to date 👍
So .. video was really about food... Not about weight.
Nice vid m going to try the whey powder
Great video - Thanks!
Not one mention of Mr.wiggins drug of choice....KENOCORT?!?!
It's all common sense..... BUT, you need the discipline, I can eat so well but then just cave and crave and hit the girlfriends period chocolate supply. Plus portion control I think is a factor.
@crabbypaddy75 I've started using a smaller plate. I just fill it 3 times 😂😂
Lol protein noobs
bla bla bla