So I wanted to share some insights into tests with my diet and training to get to 4.1 w/kg or higher and one massive mistake I just made that I’d appreciate your feedback and experiences with.
I’ve just finished a 4 week HV Build phase following SSBHV 1 & 2. Going into the recovery week I was feeling super strong. Even VO2Max workouts, based on my FTP of 270 at 69kg, were feeling easy. The strategy for the 4 weeks has been to train hard and ensure I fuelled my rides. Typically I will train at 5:30 am due to family and work starting with just a coffee and then taking in Mauten drink and maybe 1 gel on the bike if needed. Needless to say, I was feeling great, I completed each workout and daily felt like I could take on anything the TR plan threw at me.
Going into recovery week at 69kg I decided to try and drop some weight and while following the training plan dropped my carb intake below 296g per day for 6 of the last 7 days. I had read a lot about Tim Noakes and his views on high carb diets in the forum and then followed the rabbit hole of the internet and convinced myself that dropping carbs would benefit performance.
The result was, well, catastrophic. Having just completed the ramp test while measuring in at 68kg and 5% body fat I barely managed to match my previous score of 270, at 245 I thought I wasn’t going to make it past 250.
Overall if I had maintained weight and increased my FTP by 10 points to 280, which is where I think I am, I’d have hit 4.057 w/kg however as it stands I’m 3.9. My overall feeling is that I am stronger than the test so will re-test next week and the week after. Not taking in enough carbs last week resulted in my opinion in poorer recovery (sore all week even from recovery rides), lower glycogen stores (even though I took in carbs throughout the day today I don’t think it was enough to build up what I had lost), and feeling a lot weaker much earlier than expected on the ramp test today.
I would like to hear your stories and strategies related to this and maybe some feedback on the questions below:
- Have any of you had success dropping carbs and increasing performance on HV plan?
- Have you tried the HV plan on less than 250g carbs per day (3.6g carbs per kg weight)?
- Do you carb load for a test?