Iirc, there are studies showing that even in a constantly carb-fed state, at very long distances/durations the body will inevitably shift to favoring fatty acid oxidation. And I believe this effect is greater for women than men.
Haha yeah I am one of those people. It’s a double-edged sword though, because I don’t train my gut enough. I never intentionally set out to do fasted training, I simply never enjoyed eating before working out during my entire athletic career. When I started cycling no one told me about fueling so I didn’t do it.
I’m also going with the high-carb approach. Not as impressively high as you, but I can manage 70 g/Hour with a combination of drink mix, haribos and normal food. I’m planning to do an unsupported bike-packing race next year though and am wondering how I can get enough calories. Have you ever experimented with pure table sugar? After all that can be found in every supermarket.
I haven’t yet. I guess maybe because it sounds gross! But it might be a good idea in the midst of an ultra. I would still of course buy some real food and maybe add a tiny bit of salt to the bottle with the sugar. And practice this approach at least once before.
There’s literally no way to get enough calories on an ultra. That would be 10,000 + your BMR every single day. If your digestive system can handle that - and your bike can hold that much for multiple days without resupply - then you will beat everyone for sure! That’s why it’s good to practice busting your gut on occasion, and practice rides with an overloaded bike.
Probably really gross. Thinking of sugar + electrolyte + citric acid to cut the sweetness. Carbs in a bottle have suited me really well and I’m a bit concerned that I won’t get enough if I just rely on on-the-bike snacks.
Those who train for ultras, how do you periodize workouts targeted at anaerobic capacity? Early in the base? Sprinkled across? Close to your event? Thanks!
Not for ultras, just normal riding, but that is what I put in my bottles. Plus a tiny bit of normal salt. I like the taste, its sugary of course, maybe a bit like icing. But its a natural taste, not artificial, and easy to get used to.
Everyone who I know rides ultras just eats normal food. Cheese sandwiches etc. Plenty of haribos and similar too.
I’ve managed with my high-carb drink mix system up to 1500 km (with the help of drop bags), but this is the limit of what’s practically possible. For longer events, I’ve been wondering if I should change the system (carry more snack food) or adapt (use sugar instead of the old malto-fructose mix). Guess I should just try out both.
Of course I will stop and have real food. The question I’m pondering is whether that alone will be enough or whether I should try a strategy that includes additional glucose in my bottles. Because the latter has worked really well for me so far, but is difficult to do practically.
I usually just bring as much drink mix as I can, then make do without for the remainder of the event. I can fit enough powder for 2 bottles per day for 3 days. I use Skratch Superfuel, so that’s 800 calories per day, which is nowhere near what is needed, so I have other foods as well. It’s mainly just a supplement and convenience to save a little bit of chewing.
You may luck out and pass by a bike shop when it’s open to get more cycling specific fuel, but it’s hard to estimate your ETA.
That’s why it’s good to practice busting your gut on occasion, and practice rides with an overloaded bike.
