This week I’ve been rethinking my carb plan. Mostly I’m thinking I’m taking too much on-bike CHO, esp considering I’m using only sugar/sucrose.
I’ve been dabbling in muscle research and from the murky info I’ve managed to piece together, it seems as though there are a few different types of muscles which comprise a “muscle” (this is different than fast/slow twitch we usually discuss). Different types store different degrees of CHO, as well as functioning at different intensities.
My still-fuzzy conclusion is that SS and Threshold work probably require the most carbs (as TR has also stated); VO2max and above, not as much. Additionally, if you have fully saturated with “real” food carbs pre-workout, then you might not require any on-bike carbs depending on intensity of workout. Also, trainer rides probably require less fuel than outdoor rides because you aren’t using the whole body.
In today’s workout – 10x 3min @ 118% – I had 1 bottle w/ 50g sucrose (25g glucose/25g fructose). Considering that the fructose didn’t actually serve as fuel during the ride, it was effectively done on 25g carbs…plus muscle glycogen stores. There was no bonk or higher RPE or negative effects. Theoretically, I could have done it w/o any on-bike carbs.
I haven’t fallen off the CHO wagon, I just thought grabbing the reins and steering might be a better idea than riding a runaway impending disaster!
