There’s lots of great discussion on here for longer rides (sweetspot trainer etc) but i’d be super curious to see if anyone has a specific approach to workouts above FTP intensity.
I know glycogen depletion is probably not to much of a concern but having heard @Nate_Pearson talk about having enough carbs lowering his RPE i’d be interested to know how people strategise and what they do … especially for supra-threshold as it seems somewhat in the middle ground between long and short.
I do high volume base and build plans and for sweet spot and harder workouts I have a water bottle with ~35 grams of dextrose powder, and sip it evenly throughout a workout. It makes a huge difference once you get into the 2nd hour of the workout.
More deliberate fueling has been the single biggest improvement in my training this year. Very evident effect even for workouts of just 1 hour. For the hardest workouts (VO2max or over/unders), I’ll have a SiS gel during the warmup, and another about halfway through the workout. This is in addition to a bottle with skratch for hydration.
At @Pete said in the podcast-after-amber, focus on really nailing three quality workouts a week. Fueling has made that difference, for me at least.
Even just the taste of sugar in your mouth causes your body to respond differently and allows to you go harder.
There are some really interesting studies where they put a feeding tube and either sucked the sugar solution out (taste in mouth but no absorption) or added solution and bypassed the mouth and the results showed that your taste buds signal to your brain that “energy is coming” which allows you to go harder, sooner, even before the calories are usable.
I’ll try and dig up the study, pretty sure it was in the book Endure.
I use three level scoops of SIS Energy in a 500ml bottle. I’ve never had to eat on the trainer. That said, I do all of my workouts fasted and that isn’t because I’m trying to lose weight or any other reason you might think of. I’m just not hungry.
before Raymond +7 this week i opted to massively increase carbs pre workout. approx 2g per kg of bodyweight … might be complete coincidence but this workout’s RPE was so SO much lower than Red Lake +8 last week.
i did start each interval at lower % of ftp and work up but i felt way stronger.
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