I have not. The rough gist of it that I tookaway was 20-30 g for short not horribly taxing stuff under an hour, scaling up to 80g/hr for long hard multi hour stuff.
There was more nuance and steps in there…but not a lot for short/easy, 80g for long/hard.
Standard Guidelines per Alex Larson
Duration of the Workout / Activity
0 - 45 min : Carb’s not necessary, focus on hydration
45-75 min : Up to 30g carbs per hour
60-150 min: 30 - 60g carbs per hour
150+ min: 80-90g carbs per hour
Higher intensity workouts, may want to bump this up
Being under-fueled going into the workout, may want to bump this up
If you are going to start extending the time of your rides, you may want to start bumping this up now, to allow your body to adapt ahead of time.
Please note, this does not capture all of the nuance that was discussed in the podcast.
I have not.
I try to be fueled prior the activity and roughly follow those guidelines:
Less than 1 hr. low intensity just water.
90 min 1 gel at 45 min and 1 bottle with some refueling.
90+ keep as same as above. After, SIS recovery drink and a proper meal.
“Multiple Dates” would be just a little better to wett that appetite a little more.
I’ve said it multiple times already, but apparently, it’s gone (and going) unnoticed.
Please, add a notice or warning at the start of episodes where disordered eating patterns and/or dieting are discussed. What will it take?
Yes, the podcast title is informative, but still.
A warning like, to not bother with?
To flag that certain topics that some might find triggering are discussed in the upcoming episode.
And, for me at least, when I (maybe even slightly over) fuel on the bike I’m not scoffing down food for the rest of the day.
Can anyone recommend an iPhone game as discussed on the pod (some sort of race with a line to follow)? Gotta get ready #crossiscoming
I’m not sure there is such a thing. Forza is anpretty hardcore racing game…not sure they make anything like that for phones.
It’s not a game, but I will bet easy money that a search on YouTube for something like “racing line” and similar ones for car and/or motorcycle racing will get some good results discussing this issue.
Will try to add some links soon.
I’ll also add…for most crit courses, this isnt going to be rocket science. Compound corners/super technical multi turn sections are a different story…but normal corners…enter outside, hit apex, exit outside…line is basically the same pattern every corner.
Thanks Chad! You’re always so helpful!