Sindre wrote:
latethannever wrote:
I've been doing VO2 max and lactate lab testing this year. Through this testing, I learned that I'm burning about 120g carb per hour on easy runs and and 145g per hour on easy rides. This data taught me that I was underfueling literally every workout last year. Now I make a point to replenish 100% of the carbs I burn for every workout unless I'm not training the next day.
Yes, this means I take over 400g carb for a 3h easy bike.
Results so far (about 3.5 months in):
1. Body is getting better at burning fat so I'm getting leaner
2. VO2 max has gone up by 3-5 points in each discipline
3. Gained 40 watts in Z1 bike in a little over 2 months
4. Never too tired for a session and I'm always able to complete sessions 100%
I thought folks might find the data points interesting, YMMV
Interesting indeed! That is very high carb consumption in training, and very good improvements.
Can you tell us a bit about your training history? How many years of training and how many hours per year did you train the last 3 years?
Did you only change nutrition to get the benefits 1-4 above in 3.5 months or did you also change your training?
What do you weigh and what is your pace on easy runs and power on easy bike rides?
Thanks!
Training regularly since 2022, up to 5-6 days/week since Oct 2022 aside from injuries/illness. Probably 7-10 hours/week since then.
Main changes aside from nutrition:
1. Slower sessions - went from mostly Z2 to mostly Z1
2. Lower volume to build over time instead of peaking volume early in season (started at ~5 h/week but ~10 now)
3. Added strength training 2x/week (stopping for now as volume increases)
180 cm, 77 kg
Z1 run: up to 6'/km Z2 run: up to 4:34'/km
Z1 bike: up to 185 W Z2 bike: up to 225 W
Happy to provide any other detail that interests you :)