Carbs 101: When and How to Fuel for Your Cycling Workouts (Ask a Cycling Coach 234)
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- Опубликовано: 2 дек 2019
- How carbs from food differ from gels and drink mixes, when to time your fuel for proper absorption, and how eating late in a workout can still be beneficial is all covered in this quick clip from Episode 234 of The Ask a Cycling Coach Podcast!
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Talk about drinking from a fire hose! A lot good content. Just a thought - bullet points on the screen to help annotate the conversation and drive home the points.
One of the most helpful informative podcasts to date in terms of achieving my person goals 🙌
We're so glad that we've been able to help you get faster! Thanks for watching :)
Oooh man Did I ever mess up my A race this year and I didn’t even know it! Thank you guys for this deep dive! Just starting SSB2 and I’m looking forward to doing it right this time around with a much better fuel strategy🤘
One of the best videos I have seen. Great job explaining the complexity of fueling. Had a friend blowup on the DK 200 this year because he took on too many carbs. The heat and intensity of the ride caused gastric distress. This was a huge lesson for me this year. Also, the need to carry water versus sports drink to help metabolize any extra carb taken in. My 3+ hours event nutrition are liquid carbs (sports drink) and gels/H2O. Pic the brains of a few DK riders to dial in long event nutrition. Great job on the pod cast.
Super interesting subject! Sunday rides are about to go between 4 to 5 hrs in total because I decided to add some Endurance after Intervals (On the week, it is always hard for me to spent more than 3 days and more than 1:30 hrs on the trainer), so this info it's quite Good! Currently in General Build plan and racing again in March 2020. I really enjoy TrainerRoad and every single improvement on my performance!
This was extremely informative! Cheers!
You guys rock! Im a novice cyclist (been riding for just 10 months) and even though a lot of your material, and the app, is aimed at very serious cyclists or even pros, everything is SO well done that it is absolutely relatable to me. Just brilliant!
Super clear explanation of this concept. Thank you!!
Great info, thanks. I use protein/fat to slow down absorption of carbs to keep my blood sugar steadier. I know it works for me because I can see my blood sugar on my continuous glucose meter. When my blood sugar is falling faster I will use a gel because they pack a really big carbo punch and are quick to eat. Something I would wonder about in non diabetic athletes is now adrenalin spikes might affect nutrition choices. My blood sugar spikes with high intensity and I have to back off a little on nutrition sometimes to avoid compounding the problem. I love the scientific expertise you present here. Thanks
Cream of Wheat, Instant Oats, and CousCous are awesome pre race meals that I've used for Ultra trail running. Great podcast!
Gold.
I am going straight back to listen one more time.
Just found your channell great video so much information there to digest. Very informative 👏
yesterday I decided to fuel before and during a SST workout and it felt really good, not too mention I didn't seem to tire like a normal 1.5-2hr workout. I'm focussing on weight loss (clydesdale) but am happy to fuel on these longer sessions to see fitness improvements. The weight will eventually move :) Thanks for the great advice!
YES!!!! Fuel those workouts! Stoked to hear it, Joe!
Nates' hair is the best😜
Great video
Great info...still trying to digest it and make sense of it. It'd be great to see a spreadsheet of an eating plan for a ride, showing the specific foods/supplements to take at what volume during the event as you discussed...or the process of how you would formulate the plan. Like one for a crit and another for a century.
I have a question I'm struggling to find an answer:
Does the water needed to "clear the gut" subtract from the water going to hydrate the body? As in is there any reason to use say 18g dextrose + 18g crystalline fructose rather than 36g simple sugar in a 700ml solution? The simple sugar solution is just about isotonic while the dextrose+fructose has 300ml water in excess of isotonic, but both have roughly the same delivery of glucose and fructose.
YAYY for Clydesdale riders. RACING....How do we warn our fellow group riders?
I train in the am and usually end up jumping on the bike empty or just having a couple medjool dates and I did that for ssbhv. Something tells me I am short changing myself in terms of results by under fueling
I know you are answering a specific question but of of this is diminished the need of if you are fat adapted. Having learnt this in the last 10mths. I can now run 3hrs fasted and ride 6hrs fasted at a good heart rate. Only racing I need to take what your talking about because racing causes higher heart rates??
I have messed ut all my races ever it seems. Used to think i just got tired from racing, when in fact i underfueld badly the whole time
That seems to be very common. Or is it an excuse? I guess both
Thanks... great discussion.
I'm a time-crunched athlete that wants to get the most out of my 60-90 min. HILV plan. Am I better off to supplement my training sessions with a sport drink if I am unsure of my whole food and/or onboard carb intake? Is a sport drink just before and/or during training sessions a no-harm-no-foul scenario? What is a fool proof, budget DIY sport drink recipe for the initiated?
These are great questions to bring up in the forum post that corresponds with this video :) There's a bunch of great community discussion going on in there.
forum.trainerroad.com/t/off-season-power-imbalances-workout-fuel-timing-and-more-ask-a-cycling-coach-234/24740
High intensity = eat on the bike. Sugar / maltodextrin water works (with electrolytes and citric acid for me). 60-90g per hour. This assumes high intensity workouts only. If you add z2 60-90min rides you probably don't need to eat, at least for the 1st 45min. If you feel peckish, eat.
@11:50 you advise to eat complex carbs 2-3 hour before. What if doing a multi hour event like and ironman. I have thought to eat just 30 minutes before so that it fuels for middle of race. Or would the fiber slow it down way to much during the event for it to be effective.
Definitely a bit of both if you can!!
I thought wht rice would break down rather quickly since everything has been stripped from it that would make it a complex carb, right/wrong?
White rice has a Glycemic Index of 72 while brown rice has a Glycemic Index of 50. This means that the carbs in white rice will absorb more quickly into your bloodstream compared to brown rice.
Just remember you can't out fuel fatigue! If you can't handle a 1 hour workout in the morning, you are too fatigued and no amount of carbs will help!
Too bad chad can’t grasp that!
This pre training fueling should ideally have some more clear measures, for example a rider that's 150 lbs probably needs lesser carbs than a heavier rider. So the question is how many grams of carbs per kilogram?
1 to 1
10 grams of carbs per kilo of bodyweight per day for max performance.
When it comes to gels and taking them with water, how about the isotonic gels that they say you don't really have to take with water? Thoughts on those?
Ethan Cubit isotonic gels are great. I was out of water on a hot leg of an xc race last summer and was starting to cramp up. Another racer gave me one and within minutes I was able to get back on the bike to finish that leg and ultimately finish the race.
Hopefully with what ive learned from this AACC episode, I can avoid getting to that level of depletion next year!
Well they're isotonic which precisely means you don't need extra water to absorb them.
I work in construction. I would like to know if you have a meal prep vidio that easy to make for lunch so that I could ride 4 hr later about 50 miles?
Hey Cristian! Great question, please feel free to submit this to the team at TrainerRoad.com/podcast for the team to review and see if we can work something into a future episode!
If you have 4h to digest, just have a regular healthy meal with plenty of carbs and protein. And you'll need to eat on the bike too
1 to 1 ratio.. so it is just plain white sugar?
Exactly :)
Can’t believe no one has commented on putting the gel into your drink so you are taking a moderate intake of the carbs during the entire ride.
Gu and other brands sell a mix for your bottles.
Or that the gels dehydrate you, so you should be sinking a lot of water too.
doh.....they just mentioned it
Sugar water my friend super cheap super eficiente
If you're putting gels in bottles, you're wasting your money
Any idea how long it would take for the body to turn an avocado into energy to burn?
It's almost pure fat and fiber, so worse than pork which is mentioned in the video. Avocados aren't cardio fuel, I guess you'd only eat that in a race that is stupidly long. And if you eat that pre race, you better carbo load with actual carbs too.
1/2 ensure shake for every 30 minutes of riding
The liver processes glucose and fructose. But the muscles can only use glucose directly, not fructose.
Are high glycemic foods like sugar that is not good for none athletes ok for fuelling your training?
You definitely need sugars to fuel your training, too!
It's half glucose half fructose so it's a great source of carbs for cardio. It's very sweet though. Maltodextrin is almost not sweet at all, in comparison.
This road cyclist (endurance events) just stopped scoffing at triathletes.
Make this viral!
Why would anyone do Keto?!
WE DONT KNOW thanks for loving carbs. :)
What would be a good breakfast doing my workout 30 minutes after? More suggestions would be welcome :)
What sort of intensity? High, low....
@@Northwindbreeze High intensity, 30 minutes to warm out and after the intervals
@@americocacciapuoti7721 a good fueling breakfast (as well as refueling your glycogen list during the sleep) will be carbs like oatmeal with skimmed milk, or toast with jam or honey.
Little amount of protein is proven to be a good thing, this is why one can buy sport drinks for "during" training session rich in carbs but with a small percentage of protein.... Skimmed milk?
And as you said "doing the workout 30mins after", then fast absorbing carbs like white bread with jam.
Any sort of fat you shouldn't eat in a pre workout, and maybe not even the oatmeal since you might need a full hour to get it digested.
Since I train like you I do this:
Simple carbs before training and after training I eat anything, like eggs, yogurt, bread.
All of the throat clearing and coughs just hit different post-COVID era.
I'm concerned that I don't care how fast I go on my bike. Please help me change this attitude :)
Find a route where you get dropped by women?
This is too confusing. Don't we have a few thousand calories in the liver and muscles? So how does one "burn through" their energy by eating too early before a workout or race?
Alex: what is, metabolism? ;) Fueling your workouts is key! Maybe this article will help: www.trainerroad.com/blog/8-principles-of-healthy-nutrition-with-amber-pierce/
One thing. Please try to minimize those "yhym"s. Thanks, appreciate.
Agreed
You guys should be tested for insulin resistance.
Jack Ryan yeah, I worry about Nate. You can get away with a lot when you’re younger, I know I did. It will catch up to him. He’s destined for insulin resistance and NAFLD, if he continues pounding processed sugars like he does.
fat causes insulin resistant not sugar!!! HIGH SUSTAINED BLOOD SUGAR is a problem but ingesting sugar with low fat literally increases insulin SENSITIVITY
I wish folks like you actually understood biochemistry instead of learning "science" from magazines
@@scotth3354 false. You ever wondered why basically no active athlete has type 2 diabetes. It's because they usually wat low fat and high carb which helps insulin sensitivity.
You should be worried about the keto people and low carbers as they are more likely to have insulin resistance
300 mls of water 100 grams of table sugar. Chug it all down.less than a dollar fuelper chug lol. Good luck
Disgusting too 😮
Do you not get alarmed of your own talk atall? Need to take precautions of diabetics to keep the glucose levels in check? I plea for you guys to check up on scientific documentation and studies of inflammatation levels vs. BG vs. hormonal levels... its little bit alarming to be so overly pro carb liek it fixes everything.. you guys have some level responsibility with the wide follower base... CHO is good for fuel but preserving steady hormonal levels and to take actions to keep your BG levels steady and low would be more healthy solutions in the long run and also can help with fitness gains in multiple facets.
CARBS!
We dont need carbs. It is required for carbs addicts.
It’s a macronutrient our body needs to function, so we certainly need carbs. We just don’t need an over abundance of them or a high consumption of the wrong kinds.
Potatoes ARE NOT vegetables.
Potatoes are simply * ground marshmallows * :)
When you say discuss can just pop a glucose tablet I think you do a disservice to your audience and mislead with such a general statement. This idea applies to a diabetic who is hypo not hyper glycemic. There is a difference and it has nuances for those who are insulin resistant. Just spewing information without elaborating is why I don't normally listen to your channel. Unfortunate because you could gain a larger audience. Good thing I know what you are talking about. Have a nice day.
why would you eat animal products? 2020
good question