We talk a lot about fueling during the ride. I’ve got a pretty solid understanding about the many aspects of that. It occurred to me yesterday that i didn’t know so much about how long it takes to replenish energy stores in the body and if for example when doing two rides a day (or a ride/run), it’d be smart to keep fueling at x carbs/hr even during the rest period and really making sure to nail that x number of carbs per hr even when on the sofa.
2nd question is whether to include much protein during this period or whether to keep things carb based and save the protein focus until after both workouts.
In answer to the inevitable ‘why do double days?’ question, I’d answer; because it’s fun being out and about, but it’s also nice to return home for lunch and a nap. I don’t ‘train’ anymore, I just ‘do’.
A 4hr bike ride in the morning followed by a 3hr run in the afternoon is my idea of heaven if it’s on lovely dirt trails with great views (and lots of hills. I love hills!).
I figure the more I can improve my glycogen replenishment, the more fun that run will be.
Good question. I don’t do 4 and 3 hours but do 1hr run and 2-3hr bike in same day.
I asked ChatGPT
When engaging in double days or long endurance sessions, understanding how to efficiently replenish your energy stores is crucial for maintaining performance and enjoyment. Here’s a detailed breakdown addressing your questions:
Replenishing Energy Stores
Glycogen Replenishment Timeline:
Immediate Post-Exercise Window: After a workout, your body is most efficient at replenishing glycogen stores in the first 30 minutes to 2 hours. During this period, it’s recommended to consume 1-1.2 grams of carbohydrates per kilogram of body weight per hour.
Extended Recovery Period: Glycogen synthesis rates slow down after this initial window but continue for up to 24 hours. During this extended period, consuming 0.5-0.7 grams of carbohydrates per kilogram per hour can help maintain glycogen replenishment, especially if another workout is planned within the same day.
Fuelling During Rest Periods:
It’s wise to continue fueling with carbohydrates during rest periods between workouts, especially if the gap between your sessions is short (e.g., 4-6 hours). This continuous intake ensures that glycogen stores are replenished effectively.
Aiming for 30-60 grams of carbohydrates per hour during your rest period, spread out in smaller, frequent meals or snacks, can be beneficial. This strategy helps maintain energy levels and ensures you’re ready for the second workout.
Role of Protein
Protein During Recovery:
Including some protein along with carbohydrates immediately after exercise can aid in muscle repair and recovery. A ratio of about 3:1 (carbs to protein) is often recommended.
During the rest period between your workouts, including a moderate amount of protein in your meals can be beneficial. Aim for 20-25 grams of protein every 3-4 hours.
Carb vs. Protein Focus:
Focus on carbohydrates for replenishing glycogen stores quickly, but don’t neglect protein entirely. Combining both nutrients post-exercise maximizes recovery.
After your second workout, you can increase protein intake to support overall recovery and muscle repair, while still maintaining adequate carbohydrate intake to replenish glycogen stores.
Practical Example for Double Days
For a scenario where you have a 4-hour bike ride in the morning followed by a 3-hour run in the afternoon:
Post-Bike Ride:
Consume a recovery meal/snack within 30 minutes containing 1-1.2 grams of carbs per kilogram of body weight and 20-25 grams of protein. For a 70 kg person, this would be around 70-84 grams of carbs and 20-25 grams of protein.
Continue to consume smaller carb-rich snacks (e.g., 30-60 grams of carbs per hour) until the next session, combined with some protein in meals.
Between Sessions:
Maintain carbohydrate intake at 0.5-0.7 grams per kilogram per hour and include 20-25 grams of protein in regular meals.
Stay hydrated and consider electrolytes if sweating heavily.
Post-Run:
Similar to post-bike recovery, consume another recovery meal/snack with a similar carb-to-protein ratio.
Ensure you have a balanced meal in the evening with adequate carbs, protein, and healthy fats to fully replenish stores and support overall recovery.
By following these guidelines, you can enhance your glycogen replenishment, support muscle recovery, and maintain energy levels for enjoyable and effective double day workouts.
Which is why we fuel through the workouts and eat meals in between. Recovery is key.
Depending on the gap, ideally for adaptations it’s 4-8hrs which gives you time to eat, rest and replenish. If it’s merely a break between then I’d continue workout fuelling through the break period.
Triathletes do this all the time, ‘double days’ are just normal days. Triple days are marginally rarer. So perhaps have a read through the Ironman threads and post some questions in the 2024 one?
In terms of specific times to replenish glycogen, I can’t quote you numbers but it will be based on how long and hard your first workout was, and how much liquid and solid fuel you took on during. It is unlikely you will replenish everything but at the same time a three hour ride is unlikely to have taken everything you’ve got. Dont forget about water and protein.
Ironman have this info, page 11 has replenishment stuff between workouts but the whole doc is relevant:
