Can you post some of them that don’t also include weight gain?
Caloric balance is the issue.
When you go from eating enough daily to offset your training kcal burn, while consuming little on the bike, to all of a sudden consuming 300-500kcal per hour on the bike, it’s very easy to end up in a kcal surplus.
I’m glad you got blood tests done. And I’m glad you posted here. Hope I can help a bit.
Did your weight range increase during this high-carb fueling test period? If yes, target reducing that, while also backing off the intra-carb fueling for now. Time is of the essence in getting blood sugar under control, so take it seriously. Beta cell death is not your friend.
Distantly secondary: Did your macronutrient composition shift at all when consuming more carbs on bike? Guessing yes, slightly, with reduced fiber and protein intake.
- Reduce intra-workout fueling until your a1c and fasting glucose are acceptable by your doctor.
- Consume fewer kcal daily. Do so consistently, until you’ve reduced weight to at or slightly below your prior optimal racing weights listed.
- Consume no sugar off the bike, ever. If you decide to not listen to that recommendation, just do it infrequently.
- Consume more protein.
- Consume more fiber.
- Consume less saturated fat, and maybe less fat in general, to help keep kcal lower while you seek a bit of weight loss.
- Veggies are low kcal, high fiber, super healthy for 100’s of known and unknown reasons, but most of all, when seeking weight loss, they make a great filler for a hungry stomach. Consume plenty.
- Do all of the above until you achieve acceptable a1c, fasting glucose, triglycerides, and body weight. If you decide to increase intra-workout fueling again in the future, don’t get down in the weeds about sugar choices. Focus on just offsetting the sugar consumption on the bike with reduced kcal intake elsewhere in the diet.
- If hungry, and struggling to maintain weight, it’s perfectly acceptable to not fuel as much, and just eat more solid food off the bike, rather than fueling “optimally.” “Optimal” performance fueling is only optimal if you’re not gaining weight, and your blood panel looks good. Otherwise performance will absolutely be better with less fuel because blood panel results and body weight will be better.
PhD in Sport Phys here! Specializing in endurance nutrition, cat 3 cyclist, married to registered dietitian specializing in weight management in exercising population, pro cyclist & elite age group triathlete —> “crazy recommendation from random ppl”
Here’s 26 more PhD’s because you’re right, you shouldn’t listen to just one guy on the web, so I admire you there.
I’ll see them and raise them to 120g/hr and probably higher for events in the 3-5hr range, especially in cooler climates.