Endurance training for your digestive system - Team EF Coaching

Haven’t seen anyone post this, its an interesting article from pro team Education First:


I’m extremely thankful to the TR crew and this community for teaching us all of this long before it went mainstream. It vastly improved my cycling life.

I have a few friends that no matter how hard I try to teach them these things just refuse to get on board due to ingrained fear of carbohydrates. Their loss.


Agree. When I tell the guys I ride with my diet is around 75% carbs and I have 150g of sugar in my bottle they shake their heads and call be a diabetic. I’m 6ft and 145lb. Then they accuse me jokingly of using drugs because of how fast I am. Go figure.

If they saw my recovery drink they would die. Oats, soy milk, golden syrup, banana, cacao powder and a massive pile of coco puffs on top.


It does surprise me how many just drink water and think that is all they need

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Some new things in detail, and some things we’ve heard here like Amber saying “Don’t stop eating in the last hour of your race…”

TLDR it’s training just like strength and aerobic.

Did you mean to reply to me?

To the thread and agreeing with you that TR has covered many of the same topics…

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Nice article. And also good to hear similar information presented slightly differently. Helps hammer home the core principles.


Speaking of hammer, I first learned about nutrition from club mates after bonking 80 miles into my first ever century in 1996. One of the guys handed me a jar of Hammer Perpeteum with a couple servings left, and told me to try it on my next long weekend training ride. Then reading the Time Crunched Cyclist book and CTS blogs. And a couple years experimenting to find what works best for me!


I know a lot of people knock Perpetuem, but I actually liked it.


It worked but gave me gas, I ended up switching to Gu Roctane! #SayNoToVaporTrails

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Perpetuem works but it gives me dry heaves … every single time regardless of flavor

not going to train my gut for that


Consuming higher GI, faster-digesting carbs will almost “turn off” the fat burning and switch your body to breaking down carbs for energy

I thought that the source of energy (carb/fat) was dependent on the intensity, not on what has just been eaten.

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I believe Chad said as much on a podcast or two. It sure isn’t an on/off switch, but rather more of a curve. Also what you eat also impacts speed of digestion. I don’t recall the order, but eating say a tuna salad sandwich has slower clearance, so following it up with a gel 20 min later, well the gut is still working on the sandwich. The gel will have to wait its turn.

Thank you for posting this WindWarrior. I used to coach people training for their first half and full distance triathlons. I can tell you that this is one of the hardest concepts to get across to them. A lot of them just think they will go out and train extra volume and that’s all there is to it. They don’t realize that once you have been exercising for over 2 hours, energy stores, not athletic ability, becomes the limiting factor.
I would often try to get across to them that the first time one does these distances they should not be racing others, the course, or the clock. It is instead a race against the body. One knows that their energy stores will eventually hit zero. You need to give yourself every advantage possible to complete the distance before that happens.
This article is an “easy to digest” summary that gets that point across rather well. I will refer my athletes to it if I ever get back into coaching.


Yep, They don’t call Unbound an eating contest for nothing.