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Andrew Coggan: Mar 3, 18 13:08
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Re: "It's your glycogen budget - spend it wisely.' [Andrew Coggan]
[ In reply to ]
TL;DR - can you summarize in a few sentences?
Terrible Tuesday’s Triathlon
Terrible Tuesday’s Triathlon
Re: "It's your glycogen budget - spend it wisely.' [oscaro]
[ In reply to ]
No, not really.
Re: "It's your glycogen budget - spend it wisely.' [oscaro]
[ In reply to ]
It's an easy read really, and much of it has been mentioned in relation to some of the stuff Team Sky and others do getting ready before the season hits.
This forum still needs a Like button.
This forum still needs a Like button.
Re: "It's your glycogen budget - spend it wisely.' [Andrew Coggan]
[ In reply to ]
Just read this study and learned nothing new about when to consume carbs (CHO) before, during or after exercise. Admittedly, I'm no biologist.
What did you learn after reading it?
What did you learn after reading it?
Re: "It's your glycogen budget - spend it wisely.' [oscaro]
[ In reply to ]
TL;DR super short:
Low CHO training can be effective, but it's hard on your system and you need to be careful when and how you do it so that you don't break down your muscle and/or get sick. There's also a clear threshold in terms of glycogen concentrations in the body below which low CHO training becomes much more effective, and you pretty much need to train and then restrict carbohydrates afterwards and then train again in order to get under this threshold; simply following your "typical" nutrition patterns and just exercising before you eat rather than after is not as effective as using up your glycogen stores, not fully replenishing them, and then training again.
TL;DR slightly longer but still short:
1. Training 2x a day (steady state in the AM then HIT on reduced CHO later in the day) every other day (6 sessions per week alternating HIT/LIT) was as effective as training 1x a day every day (6 sessions per week) even when the intensity in the HIT training (2nd session of the day) was lower in the 2x a day group.
2. Low CHO is really hard on the system in a number of ways - the two big ones being suppression of the immune system and muscle breakdown, so be very careful about when you use it. Low CHO training should be carefully periodized within the training cycle.
3. Depriving yourself of CHO post-exercise - the classic "refuel" - model enhances some of the adaptation to the training load.
4. Sleep-low-train-low, where you do an evening session and then restrict CHO consumption afterwards and then do a morning session on depleted stores, is effective for some important adaptations and has proven effective in terms of increasing both biking and running efficiency.
5. Fasted training doesn't seem to be as effective in terms of actual measurable results as sleep-low-train-low. Perhaps because of the next point...
6. "Low" means a lot of different things, and it's becoming clear that there is definitely a threshold - the glycogen threshold - below which the benefit of low-CHO training is notably improved. They set this currently as <300mmol/kg. They are not yet - that I'm aware of anyway - any cheap and easy and readily available tools to measure glycogen stores.
"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp
Low CHO training can be effective, but it's hard on your system and you need to be careful when and how you do it so that you don't break down your muscle and/or get sick. There's also a clear threshold in terms of glycogen concentrations in the body below which low CHO training becomes much more effective, and you pretty much need to train and then restrict carbohydrates afterwards and then train again in order to get under this threshold; simply following your "typical" nutrition patterns and just exercising before you eat rather than after is not as effective as using up your glycogen stores, not fully replenishing them, and then training again.
TL;DR slightly longer but still short:
1. Training 2x a day (steady state in the AM then HIT on reduced CHO later in the day) every other day (6 sessions per week alternating HIT/LIT) was as effective as training 1x a day every day (6 sessions per week) even when the intensity in the HIT training (2nd session of the day) was lower in the 2x a day group.
2. Low CHO is really hard on the system in a number of ways - the two big ones being suppression of the immune system and muscle breakdown, so be very careful about when you use it. Low CHO training should be carefully periodized within the training cycle.
3. Depriving yourself of CHO post-exercise - the classic "refuel" - model enhances some of the adaptation to the training load.
4. Sleep-low-train-low, where you do an evening session and then restrict CHO consumption afterwards and then do a morning session on depleted stores, is effective for some important adaptations and has proven effective in terms of increasing both biking and running efficiency.
5. Fasted training doesn't seem to be as effective in terms of actual measurable results as sleep-low-train-low. Perhaps because of the next point...
6. "Low" means a lot of different things, and it's becoming clear that there is definitely a threshold - the glycogen threshold - below which the benefit of low-CHO training is notably improved. They set this currently as <300mmol/kg. They are not yet - that I'm aware of anyway - any cheap and easy and readily available tools to measure glycogen stores.
"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp
Re: "It's your glycogen budget - spend it wisely.' [Pathlete]
[ In reply to ]
Nothing, really, but then again, I shouldn't have learned anything knew, should I?