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10/02/2009 7:24:16 PM
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Aposs
Posts 2
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Hi Guys
Just need a bit of information on carbo loading if possible. What is it mainly
done for, ie for endurance, & how should one go about carbo loading? I hear
you do it a couple of days out of an event.
Any advice would be appreciated
Cheers
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10/02/2009 8:09:54 PM
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Chris Parkinson
Posts 1
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I got sent some from some other site, http://www.hillclimbr.com, there is a link on there homepage. I tried to follow it for the TDU challenge very hard to eat enough carbs.
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10/02/2009 11:17:03 PM
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Michael Warner
Posts 122
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It's supposed to temporarily increase the amount of glycogen that your muscles can store, so you can ride longer without replenishing it. But AFAIK the evidence that it works isn't convincing, and since it's easy to eat and/or drink carbs frequently while riding, I can't see any good reason to do it.
OTOH, if you want to stuff your face without putting on weight, the day before a long ride is probably the best time to do it :-)
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11/02/2009 10:36:59 AM
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cycling tips
Posts 1
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A great article on it http://cyclingtipsblog.com/2008/10/load-up/
Lots of other great cycling tips in there as well!
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11/02/2009 10:38:06 PM
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No Chain
Posts 31
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What's the recommendation for Powerade?? When I do longer rides at weekends I generally ride with two half strength bottles. On the challenge ride I watched a guy put 12 - 15 scoops of blue powerade into a single bottle at the Bethany fill station. Does this approach work? Could it have had negative effects for the guy or would it have set him up to blow Menglers to bits?
Curious?
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12/02/2009 1:17:58 PM
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Michael Warner
Posts 122
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The problem with relying on drinks for your carbs on a long ride is that you can't adjust your water/sugar/salt intake balance to suit changing conditions - too little sugar/salt and you'll tire or cramp up, too much and you'll make youself sick while trying to hydrate. You also won't have anything to pour over your head for extra cooling.
If you don't want to use sugar-laden food or gels instead, try having extra-strength Powerade etc in one bottle and water in the other, so that you have some flexibility. My preference is to take home-made muesli bars, salt tablets and water, though.
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27/03/2009 12:13:05 PM
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Durianrider Vegan
Posts 93
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carbo loading should be nothing more than eating sufficient amount of carbs to fully replenish our glycogen stores in our muscle, blood and liver.
i remember hearing greg lemond say that 'depleting my glycogen stores and then eating low carbs for a few days and then eating carbs again and thinking you can store 'extra' is not possible. rather it leaves the athlete feeling drained on the low carb days. i do not recomend carbo loading. i recomend eating sufficient carbs to meet our training needs..'
lance doesnt carb load. miguel didnt. all they do is calculate how much carbs they will need on any given day and eat it the day before. cos what we eat today, powers us tommorrow.
lets say we have a 3hr race tommorrow. today we would want to eat at least 10g of carbs per kg of bodyweight. tommorrow morning or at least 3 hours before race start we want to consume a 3g per kg of carbs for pre race meal. leaving 3 hours at least will allow us to hit the start line with empty stomach yet fully stocked glycogen stores.
each hour of the race aim for 1g per kg of carbs. i weigh around 60kg so thats around 60g of carbs. for me thats a large handful of organic sultanas per hour. too easy.
our body is like a car. we need enough fuel to go the distance. we know how much fuel goes in our car, so lets know how much fuel goes in our body..
edited by harley j on 27/03/2009
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28/03/2009 12:30:01 AM
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Corks
Posts 16
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Harley is spot on. there should be no need for 'loading' because what you get out of the nutrients you put in depends on how well you've trained your engine for endurance. If you've trained well for endurance events (i.e proper amounts of time spent doing base) then the fuel required is as you calulate it (based on Harley's formula below or similar) - nothing more. if your engine is finely tuned then it will be working at its optimum for energy use - that is, using any fats first and then carbo's. I quite like using a 'waterfall' technique for endurance fuelling - pre-event obvioulsy focusing on keeping complex carbo's topped up, but once into the event focus on taking in complex carbo's (fruits/grains/breads etc) in the first hour and then gradually transition into simple carbo's (sugar based carbo's). As the complex carbo's take longer to digest and get into the muslces, by the time the event is drawing to a close these complex carbos will be kicking in, together with the simple carbo's which have an almost immediate impact on your energy reserves. So come the sprint finish or that final ascent there is almost a zero possibility of bonking!
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