So with the new protocol of 90 plus carbs an hr is carbo loading pre ironman still needed
We have been doing 90grams af carbs an hr in traing now for some time and the difference is amazing
I’m no longer hungry post traing
Don’t want to eat the chocolate biscuits etc
So do you still need to carb load 2-3 days out seeing our bodies don’t seem to be getting as depleted, especially so during race week when training is low ?
Also if I have a gel after the swim in t1 is that included in the first hour of carbohydrate count , or is it just a pre ride top up after the swim ?
Fuelin, Sports Nutritionists still advocate for carb loading: https://www.fuelin.com/articles/carb-loading-made-easy
I used their method and loaded for two days prior to a 70.3, consumed 90grams carbs hr on the bike, and about 60grams carbs hr on the run, and had the best result in years. I must say though, it was a struggle getting that many carbs into my system the two days prior. I ended up with about 6 grams carbs per kg body weight. I will try to mix in more sports drinks the next time around, rather than just solid foods.
With regards to the gel post swim, if you have one just before the swim, and then in T1, that should help cover the “hour” of the swim, and recover any lost carbs, whilst not depleting muscle glycogen too much.
It is. Which is comical.
But I’m not particularly interested in the competition getting a better edge and conquering the 4th discipline which so many fail to do (nutrition e.g. 30 gels on race day ).
@ironpo it certainly is. As mentioned by another user, the general recommendation is 8-12+g/kg/BW of carbs in the lead-up to an event lasting 90 mins or more. Certainly in the 24hrs beforehand. You can increase carb intake 48hrs before yet the amount does not have to be as high as the 8-12g/kg/BW. Again, individuals will vary with this and trial/error is recommended in training to find your sweet spot (excuse the pun). AIming to reduce fibre +/- FODMAPS in the 2-4 days before the race as well can help. Consuming processed and ultraprocessed foods can assist to hit the quantities required as well. I hope that helps.
A low carb advocate who’s website doesn’t really talk about exercise nutrition?
That’s comical. There’s places in modern nutrition for low carb applications. Not sure the research shows (or race results show) that low carb is the best way to move forward for success.
TBH with high volume training most of carb loading takes care of itself during a taper. Burning something like 4k-5k kcal/day, during the last few taper days that’s easily down to ~3k. 10g/kg for 70kg is ~700g or 2800kcal, so eating the same and training less is pretty close.
The low-residue diet is a game changer tho. As said above, limit fiber for ~5 days before the race. You’ll weigh less and won’t have to poop during the run.
, excuse me - what website? What are you on about?
That’s a youtube playlist of 50+ resources on variety of topics within it. Since you asked. Literally one of the best lectures about it from the top (which you obviously did not watch)… not that you need to (and nor do I care that you should if you’re interested in endurance performance).
Enjoy slowing yourself down on race day and battling the 4th discipline. Not my problem.
How does that work though? If I’m cutting out fiber, I feel like I’m going to be holding on to a lot of waste and not be able to poop properly to feel “empty/light.” I’m generally curious here as to how this works.
Dr Volek’s website - which I assumed you looked at.
I’ve gone thru a few of the videos you linked, not just one. I can see how LCHF could be beneficial for endurance athletes who are trying to complete events at moderate intensity - but the videos you linked are mostly almost a decade old. Best practices for endurance performance has changed a lot. And the increase in performances that we see across the board are very largely credited to improved fueling during racing and training.
As far as fueling during workouts - I have found consistently that I can consistently work at higher workrates and for longer, and recover better with higher carb fueling. And thru experimentation and such - that seems to be the way it is for many athletes who are moving in this direction.
You have to do the work nutritionally with either method to get the best out of it. But a carb loading before a race is best practice nutrition for the highest level endurance athletes almost exclusively across the board.
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, excuse me - what website? What are you on about?
