Many I am sure have heard about “training low” relating to carbohydrate and endurance performance, if not I refer you to an interview with Professor Louise Burke which provides some insight http://www.inigomujika.com/en/2013/08/interviews-with-the-elite-louise-m-burke-i-am-always-suspicious-when-new-dietary-crazes-hit/3026
What about “training high” why does this seem to at times not get as much attention as it perhaps should. Again I am not going to go over this when I can refer you to a very good review, written by a very well known and respected researcher in the area, Asker Jeukendrup http://www.gssiweb.org/Article/sse-108-multiple-transportable-carbohydrates-and-their-benefits
What I mainly want to highlight myself after you have read the above is the following:
I have been trialling over time different carbohydrate mixes and amounts in my training and racing and working out what works well for me and my needs at the time.
Today I wanted to trial how my gut would tolerate getting in 75g carbohydrate per hour on the bike for a close to 3:30 hr ride in the hills. Intensity was moderate, variable at times. I wanted my caffeine kick that I know works well for me in training and racing so I got in about 4 mg caffeine per kg my body weight for this session.
I have Irritable Bowel Syndrome so testing the gut can be challenging.
How did it go..?
Amazingly well both gut wise and training wise!
I achieved 75 g carbohydrate per hour through a mix containing glucose, glucose polymers and fructose and got in my caffeine hit. Gut felt good and I felt great! Could have kept going and post session I did not feel as exhausted as I normally do after these types of rides.
Obviously this is very individual and dependent on a number of factors. I just wanted to add to the information in terms of, “training high”. Again this is a very individual experience.
I also wanted to highlight that having a nutrition plan for training and racing should not be an after thought. Get on to it! It will pay off!!
Why not see an Accredited Practising Sports Dietitian and start working on your nutrition plan today!