{"id":173907,"date":"2019-05-21T12:36:21","date_gmt":"2019-05-21T12:36:21","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=173907"},"modified":"2019-05-21T12:36:21","modified_gmt":"2019-05-21T12:36:21","slug":"a-new-paradigm-in-cycling-nutrition-how-to-do-it-right","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2019\/05\/21\/a-new-paradigm-in-cycling-nutrition-how-to-do-it-right\/","title":{"rendered":"A New Paradigm in Cycling Nutrition \u2013 How to Do It Right?"},"content":{"rendered":"

The benefits of \u201ctraining low\u201d are appealing but no one wants to suffer the drawbacks associated with it. That\u2019s where \u201cfuelling for the work required\u201d comes in. Let\u2019s look at the key points of this concept and the feeding and training strategies that it uses.<\/strong><\/p>\n

<\/p>\n

Strategically limiting carbohydrates<\/strong><\/h2>\n

The authors of the \u201cfuel for the work required\u201d approach propose that the positive effects of training low are dependent on commencing training with muscle glycogen levels within a specific range. Glycogen levels are affected by carbohydrate (CHO) intake and exercise, so athletes have to strategically limit their carbohydrate availability.<\/p>\n

\u201cWe define CHO availability as the sum of the endogenous (i.e., muscle and liver glycogen) and exogenous CHO (i.e. CHO consumed before and\/or during exercise) that is available to sustain the required training intensity and duration.\u201d<\/p>\n

\"\"<\/a>
The benefits of this approach stem from periodically completing endurance training sessions in a carbohydrate-restricted state. \u00a9 Profimedia, AFP Stock<\/figcaption><\/figure>\n

Planning meals around training sessions<\/strong><\/h2>\n

As we know from the previous article, constantly training in a state of low-carbohydrate availability can result in the loss of high-intensity performance and ability to maintain training load and a higher risk of illness. Fuelling for the work required allows athletes to avoid these issues while gaining the benefits of training low.<\/p>\n

In practice, this means that athletes choose high-carb foods before and during high-intensity sessions. They will eat low-carb meals before recovery sessions and consume nothing on the ride. Then in the evening of recovery days, they will begin consuming carbohydrate again in preparation for another intense session coming the following day.<\/p>\n

Just like it\u2019s crucial to include both low- and high-intensity training sessions, it\u2019s also beneficial to train under low- and high-carbohydrate availability. The authors describe three \u201ctrain low\u201d strategies that will allow you to train with lower muscle glycogen stores.<\/p>\n

\"\"<\/a>
A major benefit that\u2019s observed in all \u201ctrain-low\u201d models including the twice-a-day training, fasted training, and train-low sleep-low is a better use of fat for energy. \u00a9 Profimedia, Depositphotos Inc.<\/figcaption><\/figure>\n

Training twice per day with minimal refuelling<\/strong><\/h2>\n

In this approach, subjects complete a morning training session to reduce muscle glycogen followed by several hours of reduced CHO intake so that the second training session of the day is commenced with reduced muscle glycogen. Depending on the length of the interval between the first and second session (i.e. recover low) and the actual duration of the second training session (i.e. train low), the accumulated low-glycogen period could range from 3 to 8 h.<\/p>\n

Exercising fasted<\/strong><\/h2>\n

Exercising fasted represents a simpler model of \u201ctrain low\u201d whereby breakfast is consumed after a morning training session. In this model, pre-exercise muscle glycogen is not different between fasted or fed conditions, but liver glycogen and circulating glucose is higher during fed conditions.<\/p>\n

\"\"<\/a>
There are certain concentrations of muscle glycogen that facilitate the abovementioned benefits while allowing completion of required training workloads. \u00a9 Profimedia, ddp images<\/figcaption><\/figure>\n

Sleeping low and training low<\/strong><\/h2>\n

In the \u201csleep-low, train-low\u201d model, participants perform an evening training session, restrict CHO during overnight recovery, and then complete a fasted training session the following morning. The accumulative total time with reduced muscle glycogen could, therefore, extend to 12\u201314 h, depending on the timing and duration of the training sessions and sleep periods.
\nNow that we understand the concept of fuelling for the work required and the necessary train-low strategies, let\u2019s look at a practical application. The following article will describe 4 days of training and fuelling for a trained cyclist.<\/p>\n","protected":false},"excerpt":{"rendered":"

The benefits of \u201ctraining low\u201d are appealing but no one wants to suffer the drawbacks associated with it. That\u2019s where […]<\/p>\n","protected":false},"author":99,"featured_media":173912,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[2984,2980,3016,3015],"global-categories":[],"class_list":["post-173907","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-exercise","tag-fuel-for-the-work-required","tag-sleep-low","tag-train-low"],"yoast_head":"\nA New Paradigm in Cycling Nutrition \u2013 How to Do It Right? - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"The benefits of \u201ctraining low\u201d are appealing but no one wants to suffer the drawbacks associated with it. That\u2019s where \u201cfuelling for the work required\u201d\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2019\/05\/21\/a-new-paradigm-in-cycling-nutrition-how-to-do-it-right\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A New Paradigm in Cycling Nutrition \u2013 How to Do It Right?\" \/>\n<meta property=\"og:description\" content=\"The benefits of \u201ctraining low\u201d are appealing but no one wants to suffer the drawbacks associated with it. 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