Great podcast as usual. Made me want to order (or mix) some recovery drinks. A lot of the premade stuff I stumbled upon seems to have a protein/carb ratio closer to 1:1 or something like that. Anyone knows why? Should I be looking for more carbs/adding them myself or is the ratio not that relevant?
So after months of waiting for an operation and then 3 months of recovery, I’m starting to ease myself back into training and was really looking forward to starting sweet spot base.
I work in a school where some staff have tested positive for covid and in an area of the uk where cases are suddenly increasing due to a new variant of covid, especially amongst the teenage population. I can wear a mask whilst walking round the school/office, but not whilst working directly with children (visors are ok). This is likely to be the situation for the next 2-3 months, at which point, being 50+ I hopefully get vaccinated. I think training sweet spot at this stage would have the potential to have a negative impact on my immune system, as I’m not used to it.
As you say, the science indicates that z2 does increase FTP, but it takes a long time.
Do you know of any science based methods to help me maximise 2-3 months of Z2 work, before starting SS base?
i like this podcast… so i will continue eating like i have been all holiday season… somehow i’ve only gained 5 lbs so far but I’ve given myself an allowance to gain 10lbs by the end of the holidays… lol
@ambermalika Thanks again for a brilliant podcast. I’m completely torn on the carbs debate as I see the value of fuelling workouts and maybe this is just me here but when I am unrestricted in carb on this point I find it harder to be disciplined with food in general at other times. I get other issues like sensitive teeth and my weight definitely goes up (I’m not clever enough to unpick which parts are most relevant). Add this to my family history of Type 2 diabetes and I wonder if my short term performance gains might be more risky for me overall. Also I know he’s probably an outlier but Dr Dan Plews is definitely a successful athlete on low carb. Is there any way to optimise a more fat-centres approach for someone like me who probably has an underlying reason not to eat unrestricted carbs?
Thanks for this great question. I can understand your ambivalence, especially in light of the issues you mentioned. (Type II Diabetes also runs in my family, so this is definitely a concern I share.) At the end of the day, you need to figure out what works best for you, personally. You may not need 100g / hour to feel better during your workouts, but maybe taking in a bit more on the bike than you currently are could make a real difference. If you feel better when you train, then your mood is better, your workout quality improves, and you feel more motivated to get back to it for your next session. It helps fuel the individual workouts, and your overall consistency. If you’re not taking in any CHO on the bike, then even adding mix to your water and taking in, say, 60g CHO/h could feel worlds different. Perhaps mix in your bottles would decrease the likelihood of sensitive teeth relative to, say, gummies or chews (my dentist hates these and got me in the habit of rinsing with drink after eating them to avoid them sticking in my teeth). I personally find that my energy levels and appetite feel loads more stable throughout the day if I fuel my workout well and have a recovery drink after, and I’ve seen this over and over with folks who train regularly. The type and amount you need might be different from what works for me or for Nate. Can you train without CHO or on low CHO? Of course! Many people do. What you have been doing has been working for you, and that’s important. The main point is that there is a cost to to underfueling training: you can repeat better and produce more power on a full tank than on an empty one. You can still produce power and repeat on a less-than-full tank, of course. And optimal power output isn’t necessarily the only goal, right? It’s a balance, which comes down to cost-benefit. If – on balance – the issues you experience in taking in more CHO outweigh the gains you experience in power/mood/etc, then you can adjust the dial to where you find your happy place. If you’re worried because of past experiences and are therefore reluctant to try out of that (valid!) fear, I’d suggest trying a time-limited self experiment that introduces only one change. Add some mix with CHO to your next tough workout and see how you feel, both during the workout and in the hours afterward. Try a small recovery drink or recovery snack immediately after your ride. If sweets don’t suit you, you can always do something savory like rice and eggs for your recovery snack (CHO doesn’t have to mean sweet). Give it a week and see how you feel. If it doesn’t go well, you can always go back to what you know was working better for you. Nothing is an absolute! Think of this more in terms of a dial that you can turn up and down to find what works best for you. I personally think it’s worth a little experimentation, but see if by limiting the timeframe, you can go into it with more curiosity than fear. You and your body are in a partnership: try something, listen, adjust as needed. For what it’s worth, as regards the Type II Diabetes, the fact that you’re riding and training is HUGE. Don’t forget what a big difference that will make (and IS making) and how much credit you deserve for that effort and dedication!
Thinking about it, I’m not sure if 30 secs x 6 max efforts with longer Z2 workouts would be any better for my immune system than low volume sweet spot. When I’m on my training schedule I usually do Tues,Wed,Thurs and Sat, Sun. I think if I skip the Wednesday work out, do low volume SS and Z2 Sunday it might be a helpful stress reducer in terms of time and TSS.
The main thing is for me to be honest with myself and dial down intensity/volume as and when necessary. There’s nothing like living in a pandemic to instil honesty and flexibility!
thanks for being sounding boards
Amber gave you a good response but I wanted to share my experience on this.
Sometimes “carb” foods are lumped in with “carb + fat” foods. IE cookies, doughnuts, pizza, French fries, etc.
I find if I eat carb+fat foods I CRAVE them even more.
For “carb” foods I think of: apples, carrots, broccoli, potatoes, whole wheat pasta with veggies and marinara, strawberries, blueberries, whole wheat bread with jam, oatmeal, whole wheat pancakes with fruit, brown rice…stuff like that.
This is of course a personal experience, but when I eat those foods I don’t really crave them, but they do taste good and I’m satisfied after eating them.
If you out a package of Oreos or Pringles in front of me (carb+fat foods) there’s almost zero chance I can stop at one.
It’s almost like they were engineered for people to binge on them.
Actually I copy&pasted into a Word doc, but I can’t attach Word/PDF/text docs on the forum… Love Jeff Cavaliere’s videos and science based info, but call me prudish when I say “dude put your shirt on!” Below I’ve copy&pasted the info from his website into a simple list, to keep this post tidy you have to click to expand the list:
STARCHY CARBS list from https://athleanX.com/carbs
Oatmeal Cream of Wheat
Whole Wheat Waffle
Whole Wheat Bread Stix
Baked Sweet Potato
Red Bliss Potatoes
Angel Hair Pasta
Fat Free Granola Bar
Whole Wheat Wrap
1 oz Dark Chocolate
Sweet Potato Fries
Whole Wheat Pita
Whole Wheat English Muffin
Long Grain Rice
Whole Wheat Bread
FIBROUS CARBS list from https://athleanX.com/carbs
Red Bell Pepper Slices
Green Bell Peppers Raw /Cooked
Green Salad Cucumbers
Slices Mixed Berries
Black Eyed Peas