DISQUS

Mr W · 3 months ago

I just want to remind people to also keep in mind the "specificity principle," where your training should be as close to the situation you want to excel in as possible. I have used Situation 2 a bit, but I really wouldn't use it too often as your interval intensity will be too low compared to if you had eaten properly (your maximum speed will suffer if you just use Scenario 2 for intervals). This might help you give a maximum effort at the end of a long race where you are low on stores, but I would suggest for this race scenario it might be better to practice eating when exercising intensely and figuring out what foods work best for you.

For newer riders I would argue riding in zone 2 is very good for preparing the body for long bought of continuous exercise, as many cannot sustain long periods in zone 3 and will quit exercising much earlier otherwise.

It is my opinion that the "rules" should be taken with a lot of caution, as they can vary greatly depending on your current condition, goals and personal physiology. If had not chosen ecology as a career, I would be conducting those studies, especially for less trained individuals. (Again exercise physiology is not my expertise so flame away!)

Frank · 3 months ago

Hunter, when are you guys going to get trainingpeaks WKO+ version for Mac??? Love the software and CyclingTips has nothing but good stuff to say about it, but I cannot use it without running bootcamp (which I'm not going to do)

Looking forward to it. Thanks for the interesting article.

Con · 3 months ago

I have a question that kinda pertains to this post.

As I get fitter why do I have to eat less to keep me going through a ride? When start riding after a while off I have to make very sure I eat and drink properly to get me through a big ride (140km for example). After I start finding some form I can go for much longer with very little to eat. Isn't it simply a matter of calories in vs calories out? As I get fitter wouldn't I still be burning as many calories, if not more, than when I was less fit? My powermeter tells me I am.

Is my body adapting to use different energy stores?

Thanks

Jason · 3 months ago

I'd also love to know the answer to this, I just came back from a 10 day break and hit the wall twice in the first week back in situations where i'd normally be 100% fine.

Mr W · 3 months ago

I have found the same thing. I will assume your 140km ride is with a group in which the pace hasn't changed much from when you were less fit to more fit? For me personally this has been the scenario where its been a combination needing to put in less effort to maintain a given speed as I gained fitness combined with a more efficient metabolism, also from the improvement in fitness.

The lower effort means less stores are burnt, extending your range, as well as making it easier for your body to make to use of fat metabolism to cover a larger percentage of the total energy expenditure. Even at harder efforts a percentage of your total energy is still coming from fat, its just smaller in comparison to what you get from glycogen and blood sugars. If you are able to reduce your effort, but still do the same work (e.g. 140 km), a higher percentage of the energy expended will have come from fat, thereby naturally extending your range and in a sense your efficiency.

Finally, you may also be riding smarter as you learn more about your body (an often secondary feature of fitness). For example, learning to hold back just enough in certain circumstances so you don't burn through your glycogen stores as fast can have a large effect on your total exercise capacity.

bill posters · 3 months ago

when you're fitter do you consume more or less oxygen? by the same principle why would you be surprised in requiring less calories for the same output of power. by being "fitter" aren't you merely increasing your metabolic efficiency?

Buttsy · 3 months ago

IN answer to Con, I am wondering about the specifics of his energy intake as I have the opposite problem in that I have had to learn to identify and eat more low GI foods in order to avoid spiking my sugar levels. I am not a diabetic, but if I dont eat enough or eat too much high GI food, I hit the wall as well. I wouldnt rely on a power meter or piece of equipment to identify the number of calories exactly - use your body as a guide as to energy requirements dont rely just on equipment.

Basically Louise Burkes bookm The conmplete guide to food for sports performance gives an estimated amount of carbohydrate you should consume in a day and the more you exercise the more you should eat eg:-

General exercise (up to 60 minutes a day of exercise ) you need 5-6grams of carbohydate per kg of your body weight so a 70kg person needs 350grams per day

Endurance exercise (more than 120 minutes of high intensity training) the amount you require goes up to 9-10g per kg of body weight.

It is definitely caloroes in vs calories out, but by examining your food and your exercise habits in more detail, you might find out that you are eating more than you thought or eating smarter.

steve · 3 months ago

thanks so much for restating situation #1. intensity burns fat. period.
im so tied of people saying theyre out doing LSD rides to skinny up for next season. in that one little paragraph you sum it up nicely. im sure ill copy and paste that more than a few times this winter..(usa)