I think when it comes to intake you have to keep it simple. As soon as it gets complicated you are likely to mess up taking enough on board. This is why calories in your water bottles works so well if you have an idea of the rate you’ll be drinking at and what percentage solution you can tolerate at the temperature and effort level you will be riding at.
Plus your Kj estimate won’t tell you have much of that is fats and how much is glycogen. Maybe half you energy needs are being met by fat oxidation depending on how hard you are working and how much you’ve worked on improving your fatox.
I stand to my statement. Cycling is a burnt sport in Germany, it is virtually impossible to find sponsors. No one wants to get associated with cycling. The fall of Ulrich, the other scandals aftwards have destroyed any credibility of the sport. The latest Aderlass scandal has just confirmed the public’s bias.
Over the last year several leading media outlets reported about the “grey area” in cycling. They portrayed it as the new doping. Not illegal but bad. TUEs. Ketones. Especially the latter has been a topic since then. In this context you don’t joke about one of your riders taking ketones. This is like someone from Team Sky joking about a TUE after a successful stage win. This is a mine field. Bora-H is lucky with the two main sponsors, however, even for them it is really difficult to find more. For conti teams almost impossible. For local teams impossible. Reputation is too bad.
The second one here, I am struggling to understand the main link. Increasing CHO reduces overall body weight? Why doesn’t that correlate stronger with negative energy balance?
I don’t know, underfueling during the ride shuts down metabolism and prevents further weight loss? Especially at this lower end of the weight spectrum, these are skinny pros apparently. However, this is not the first time I hear about this. Better in-ride fueling, better weight loss. So far I have mostly heard about the link in-ride fueling ~ off-ride hunger. This here is different.
I have heard that too. My simple logic was based on the idea that depleting glycogen stores is correlated to hunger. However, I would love to see that expanded upon more rather than the dogmatic bro-science on this Nice find!
Glycogen gets depleted independent of the in-ride fueling. There is no muscle glycogen sparing effect by eating carbs during a ride (despite being claimed sometimes). Hence, the hunger reducing effect of in-ride fueling can’t be the result of preventing glycogen depletion.
No, not really. There is some limited replenishment in fast twitch fibres when not used. But this is limited.
The only way to use less glycogen is to bring up your fat oxidation at each intensity level. Hence, reduce the carb contribution in the mix. Popular belief is that high volume low intensity riding is the best way to accomplish this. I don’t know with which certainty this can be said.
Is that enough for a drink or should I add more electrolytes ??
Is it enough to just add salt ? About 700mg?
How many grams of salt would you recommend adding to a 750ml can?
Correct. Hunger is strongly correlated with blood sugar dropping, not glycogen.
This is true.
This is a common misapplication if performance is important. Increases in fat ox caused by chronic manipulations of nutrition provide no future performance advantage. Until research shows otherwise, I’ll stand by this dead horse and keep beating it.
This is true. Most of all, just riding high volumes. Whether low intensity or high intensity, volume is what matters. It’s just more sensible & feasible to do high volumes of lower intensity work. Fat ox ability is strongly correlated with aerobic fitness & total training volume, independently.
You misread my post here/I worded it poorly. I was not refering to a food/diet mix. With mix I was refering to what gets burned at each intensity level.
Can we really say this with such a certainty? Sure, untrained folks up their fat ox at each intensity level when engaging in training. But what about the trained population? How to shift fat ox further up? For this population not a whole lot of data is available. And those ISM style comparisions? Who knows if the selected elites are not simply natural high fat ox’ers?
Nice find!