I came here for the rock photo of @Nate_Pearson - @Jonathan please share
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I make my own mix using BP’s 50-50 dextrose-maltodextrin, fructose, and electrolyte powder. Currently doing the carbs as a 2:1 mix - I make up a kg, 666g/ 333g, in an old SIS container. I may experiment with 1:1 following the podcast.
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I have a question about the pre-race food/sugar timing that @chad spent a while talking about in this episode. @Nate_Pearson mentioned that he would sip sports drink for an hour leading up to something like a swim in a tri, and then have a crash at some point. @chad pointed out that that stuff should probably be consumed within 30 mins of start, possibly within 15.
All that makes sense to me. However, isn’t that suggesting that if you aren’t going to ingest, then you SHOULDN’T take anything in immediately prior to the start? I’m thinking specifically of an ironman swim or a CX race, when there is no way you’re going to get any nutrition (I don’t even have a cage on my cross bike). I mean, if you have the fuel closer to the start, isn’t that just going to delay the crash that @Nate_Pearson experienced? Most of the things you would generally take right before the start (single gel, some chews, some sports drink/juice) probably won’t last an hour.
Hi @ccftri. First off, I think you meant “aren’t going to absorb” rather than ingest.
Regarding the 30-minute recommendation, this has to do with avoiding the hypoglycemic/low-blood-sugar slump that can happen if you ingest high-glycemic CHO but don’t begin exercising before the insulin release drops your blood sugar too low. As I understand it, we avoid this as athletes when we start doing physical work and glycogen is liberated from its stores and thus blood sugar is normalized. Sounds like you have a good grasp on that part.
When it comes to CHO intake just before the start of the event, the logic is that this quick sugar will make it into your bloodstream and reach your muscles early in your event thereby supplementing the sugar coming from glycogen breakdown. In the case of a short, 40-70, maybe even as high as 90-minute race, you may not need the additional sugar, but it’s a bit risky unless you have a good understanding of how quickly you’ll blow through your sugar stores. And it’s of crucial importance to get a jump on your CHO intake when you have a bike and run leg after you exit the water during an IM if you’re a CHO-reliant athlete.
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My question about the 1:1 Glucose and Fructose is about the water. How much water should I be mixing per gram? For example if I mix 30 grams of Glucose with 30 grams of Fructose how much water should be used. Little help please Coach @Chad
One question that has come up in one the strength training threads. For 40 or 50-somethings who might be cautious about barbell dead lifts and squats and potential disk injury, (or who have a history of disk issues), is there any research on the minimum loads required for dumb bell or kettle bell lifts to 1) increase bone density; and 2) reap the motor unit recruitment benefits of lifting for cyclists – particularly for single-leg exercises?
Don’t know if this one will make it to the podcast, but it would be much appreciated!
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There probably is research on this somewhere that puts some specificity to this. But don’t let searching for the right research slow you down. Just start with a weight that feels right for 5-10 reps of single leg work, and go from there. FWIW, I use 40 lbs.
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That’s what I’ve been doing – a pair of the 33lb kettle bells for single-leg romanian dead lifts, the 44lb ones for two-armed “suitcase” dead lifts, and a 60lb dumb bell for goblet squats.
On one hand, yeah, 6-8 reps is 6-8 reps. On the other, I do wonder whether this is enough load to stimulate bone density adaptations.
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I’d say it likely is - 60+ lbs is plenty - as long as you do enough sets!
While I’m sure heavier would lead to more adaptations, the other concern is injury prevention.
I used to lift a lot heavier back in my rugby playing days, but if I did that now, I’d likely injure myself. I’ve found my current routine with 40lb weights is sufficient to maintain strength, and stay injury free.
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doing pretty much the same as you guys at home where I’ve been doing leg work (upper body at gym). Have a pair of 15 and 20lb dumbbells, and three kettlebells at 25lb, 35lb (16kg), and 44lb (20kg). At home to load up I’ll do “uneven” 16/20kg kettlebell work and then switch hands on the second set. Not planning to do barbell leg work, can smoke my legs with weighted step-ups and related stuff. Along with walking a lot, hope that is enough to keep bone density at normal levels.
I’m wondering if it’s about % of weight to body weight lifted ?
Also factoring in gender differences.
Just stumbled into this thread because some of my work was cited by @chad in the podcast episode. Sorry to bring it back up again but thought you might like an answer to your question, in case you never got one.
If you’re going to do 60g carbs, you could put it in half a liter for a 12% solution. If carb intake is that low, you can get away with probably anywhere from 6-18% solution. (60-180g of carbs per liter).
Check out my recent activity in my TR profile for a boatload more recent discussion.