How Training changes Your Body, Matching Nutrition With Intensity & More – Ask a Cycling Coach 140 | Summary and Q&A

TL;DR

The analysis compares the effectiveness of ketogenic and high fat/low carb diets for endurance cyclists and highlights the importance of hydration and fueling strategies during training and racing.

Key Insights

• 😘 Ketogenic diets are suitable for ultra-endurance events but limit high-intensity efforts due to low carbohydrate availability.
• 👨 High fat/low carb diets can improve fat metabolism efficiency but may not support intense efforts required in cycling races.
• ⚖️ Both diets require careful monitoring of hydration and electrolyte balance to avoid dehydration and imbalances.
• 💦 Over-under and sweet spot workouts offer similar physiological benefits, but over-unders improve lactate threshold and tolerance.

Transcript

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Questions & Answers

Q: How does a ketogenic diet impact cycling performance?

Ketogenic diets can improve fat metabolism efficiency but limit high-intensity efforts due to low carbohydrate availability, making it more suitable for ultra-endurance events rather than shorter races or intense training sessions.

Q: Can a high fat/low carb diet be beneficial for cyclists?

A high fat/low carb diet can enhance fat metabolism efficiency, allowing cyclists to utilize fat as a fuel source. However, it may not provide adequate fuel for high-intensity efforts, such as sprinting or climbing steep hills.

Q: Do over under and sweet spot workouts offer different physiological benefits?

Both over-under and sweet spot workouts improve endurance, aerobic capacity, and muscular endurance. Over-under workouts also improve lactate threshold and tolerance, while sweet spot workouts offer better recovery due to lower training stress.

Q: What are some key considerations for hydration and fueling during cycling races?

It is crucial to maintain hydration and electrolyte balance during races. Use hydration fluids that include sodium, as this helps with fluid absorption. Experiment with different nutrition options to find what works best for your body and race conditions.

Summary & Key Takeaways

• Ketogenic diets involve severely limiting carbohydrate intake to encourage the body to burn fat as the primary fuel source. This can be beneficial for ultra-endurance events but limits high-intensity efforts due to low glucose availability.

• High fat/low carb diets can improve fat metabolism efficiency but may not support intense and glycolytic efforts required in cycling races.

• Both diets require careful monitoring of electrolyte balance and hydration levels to avoid dehydration and imbalances.