With races becoming an eating contest my question relates to fueling training to reduce fatigue. I haven’t red anything regarding this, but even with good post training nutrition perhaps consuming carbs during my predominantly interval based sessions could be good. What do age groupers, and pros do?
Last I remember the rule is you should be fueling all of your workouts over 45 min. I believe there wa also a study done that showed individuals who fueled during workouts had less muscle protein breakdown/markers in their blood and recovered faster.
Is Alex Harrison still around to chime in?
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Yes. Eating carbs during workouts, especially anything involving intensity, will provide a better stimulus during the training session and improve recovery after. Pretty univeral across top pros and age groupers
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And not only does fueling during hard sessions help you with the session itself. It also helps you afterwards as you don‘t have such a big calorie deficit to refuel. Especially if you do more than one session a day (eg. weekends) it is really helpful to not have to eat so much afterwards.
Talking and/or writing about fueling training is all the rage.
Here’s but one very recent podcast that you might enjoy: The Science of Fuelling: Insid… - The Real Science of Sport Podcast - Apple Podcasts
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Im consuming a muffin, perhaps banana or even a gel for an hours effort, but is there a shift to 100+/ hr?
Very much so. Think about it. 100 g/hr is about 400 calories. At 111 watts average, you’re burning 400 calories an hour. Doing intervals, you’re likely doing a lot more power than this. Your body isn’t stupid, so if you don’t have adequate fueling on addition to this work capacity, it’s going to limit how much work you can do, and it also reduces reliance on internal stores, which helps recovery
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