Is Your Hydration & Fueling Strategy Failing You? Pro tips & strategies for Long Distance Cycling
Summary
TLDRDans cet épisode du podcast Balon dédié au cyclisme, l'animateur Sherry reçoit Emily Arel de l'équipe de science des sports chez Precision Fuel and Hydration. Ils discutent des stratégies d'hydratation et de nutrition pour les courses d'ultra-cycling, abordant des sujets tels que la préparation pour des événements de plusieurs jours, l'importance des glucides, l'électrolytique sodium, et l'utilisation de la caféine. Emily partage des conseils basés sur la science des sports pour améliorer les performances et prévenir les problèmes de déshydratation et d'épuisement.
Takeaways
- 🎙️ Le podcast 'Balon' traite de la préparation hydrique et nutritionnelle pour les courses de longues distances de cyclisme.
- 🏁 Emily Arel, membre de l'équipe de science des sports chez Precision Fuel and Hydration, partage des conseils pour les courses ultra-endurantes.
- 🚴 Les trois principaux leviers de la stratégie d'alimentation et d'hydratation sont les glucides (pour l'énergie), l'hydratation (pour compenser les pertes de sueur) et le sodium (électrolyte principal perdu).
- 📝 Il est recommandé de précharger avec des électrolytes avant un événement sportif, notamment la nuit avant et le matin même, pour une meilleure rétention d'eau.
- 🌡️ La préparation doit tenir compte des conditions météorologiques et de la durée de l'événement, en particulier pour les courses en milieu désertique et à haute température.
- 🔍 Il est essentiel de connaître son taux de transpiration et ses pertes en sodium pour adapter sa stratégie d'hydratation et d'alimentation.
- 🏞️ La gestion de l'hydratation et de l'alimentation pendant les phases de fraîcheur nocturne lors des courses longues est cruciale pour éviter la déshydratation.
- 🚴♀️ Des différences individuelles, telles que le sexe et la tolérance aux glucides, peuvent influencer la stratégie d'alimentation et d'hydratation.
- ⏱️ La formation de l'estomac, ou 'entraînement de l'estomac', permet d'accroître sa capacité à digérer les glucides pendant les courses.
- ☕️ Le caféine peut être utilisé comme stimulant pour améliorer les performances, mais doit être utilisé avec précaution pour éviter les pics et creux d'énergie pendant les courses ultra-longues.
- 📉 La consommation de caféine avec des glucides peut prolonger son effet et aider à éviter les baisses d'énergie pendant les courses de nuit.
Q & A
Quelle est la principale source d'énergie pour un cycliste en course?
-La principale source d'énergie pour un cycliste en course est le glucide, qui est brûlé pour se maintenir en mouvement. Cela peut inclure les gels, les mélanges à boire et les aliments réels.
Pourquoi est-il important de précharger avec des électrolytes avant une course?
-Le préchargement avec des électrolytes, en particulier le sodium, aide à retenir l'eau de manière plus efficace et à démarrer hydraté. Cela évite le démarrage déshydraté et optimise les réserves pour la sueur.
Quels sont les principaux facteurs à considérer lors de la planification d'une stratégie d'hydratation pour une course d'ultra-cycling?
-Les principaux facteurs à considérer incluent le taux de transpiration, les pertes d'électrolytes, la température et l'humidité, ainsi que la taille du corps et l'intensité de l'effort.
Comment mesurer son taux de transpiration pour une préparation plus précise?
-Pour mesurer son taux de transpiration, il suffit de peser avant et après une session d'entraînement pour obtenir une idée de la quantité de liquide perdu et ainsi planifier sa stratégie d'hydratation.
Quels sont les effets de l'omission des électrolytes lors d'une course d'ultra-cycling?
-L'omission des électrolytes, en particulier du sodium, peut entraîner une déshydratation, une augmentation du volume corporel et des problèmes de performance, comme l'œdème dans les mains et les pieds.
Quelle est la différence entre les besoins hydratationnels masculins et féminins en course?
-Il n'y a pas de différence significative entre les besoins hydratationnels masculins et féminins. Les pertes d'électrolytes et de transpiration sont principalement déterminées par des facteurs individuels plutôt que par des différences de genre.
Comment la consommation de caféine peut-elle influencer la performance lors d'une course d'ultra-cycling?
-La caféine peut être utilisée comme stimulant pour améliorer la performance, en particulier pour lutter contre le rythme circadian et la fatigue nocturne. Cependant, il est important de ne pas la consommer trop tôt pour éviter les pics et les creux dans les niveaux d'énergie.
Quelle est la stratégie recommandée pour la consommation de caféine lors d'une course d'ultra-cycling?
-Il est recommandé d'éviter la caféine au début de la course et de commencer à la consommer plus tard, généralement à la nuit, en doses répandues pour maintenir un niveau élevé d'énergie tout au long de la course.
Quels sont les avantages de la préparation des courses avec un planificateur d'hydratation et d'alimentation?
-Un planificateur d'hydratation et d'alimentation personnalisé fournit des recommandations scientifiques basées sur la durée et l'intensité de l'événement, ainsi que les pertes individuelles en eau et en électrolytes, pour aider à optimiser la performance.
Comment la formation de l'estomac (gut training) peut-elle aider à tolérer une plus grande quantité de glucides pendant une course?
-La formation de l'estomac implique de s'entraîner progressivement à consommer plus de glucides pendant les entraînements pour permettre à l'estomac de s'adapter et de tolérer de grandes quantités de carburants pendant les courses.
Outlines
🎙️ Bienvenue dans le podcast de cyclisme
Le présent paragraphe introduit l'épisode du podcast de cyclisme, animé par Sherry, qui invite les auditeurs à noter le show sur les plateformes Spotify et Apple Podcasts, ainsi que à aimer et s'abonner sur YouTube. Sherry encourage également les auditeurs à commenter les sujets qu'ils aimeraient entendre dans les futurs épisodes. L'épisode se concentre sur la stratégie d'hydratation, d'alimentation et d'intake de caféine lors d'un marathon cycliste de 791 kilomètres dans le désert. L'invitée, Emily, fait partie de l'équipe de science des sports chez Precision Fuel and Hydration. Ils discutent des différents aspects de l'alimentation et de l'hydratation pour les courses d'ultra-longue distance, soulignant l'importance de la simplification de ces stratégies pour les sportifs.
🚴♀️ Stratégies d'alimentation et d'hydratation pour les courses d'ultra-longue distance
Dans ce paragraphe, Emily explique les trois principaux leviers à considérer pour une stratégie d'alimentation et d'hydratation efficace lors de courses cyclistes longues et intenses : les glucides pour l'alimentation, l'hydratation pour compenser les pertes d'eau par la transpiration et le sodium, l'électrolyte principal perdu dans la sueur. Elle insiste sur l'importance de précharger avec des électrolytes la veille et le matin de l'événement pour une meilleure hydratation et de commencer l'épreuve avec un niveau optimal d'énergie et de volume plasmatique. Emily partage également des conseils basés sur des données et des expériences avec des athlètes, mettant en évidence la nécessité d'une planification préalable et la personnalisation de la stratégie en fonction des pertes individuelles de sueur.
🏁 Conseils pour les courses en conditions extrêmes
Emily donne des conseils pour les courses dans des conditions extrêmes, comme le marathon de Badlands en Espagne, en tenant compte de l'hydratation, de l'alimentation et de la température élevée. Elle recommande de mesurer le taux de transpiration et les pertes de sodium pour adapter la stratégie d'hydratation et d'alimentation en fonction des besoins individuels. Emily souligne également l'importance de la préparation logistique, de la connaissance de son propre taux de sueur et de la planification de la quantité de liquide à boire et à transporter pendant la course.
👩🔬 Différences entre les sexes et l'importance de l'électrolytique
Emily discute des différences potentielles entre les sexes en termes d'hydratation et de pertes de sodium, et comment ces facteurs peuvent influencer la performance des athlètes lors de courses d'ultra-longue distance. Elle mentionne que les pertes de sodium sont principalement déterminées par des facteurs génétiques et que les taux de sueur varient d'un individu à l'autre. Emily insiste sur la nécessité de remplacer les pertes de sodium pour maintenir une bonne rétention d'eau et une performance optimale, en particulier pour les femmes qui pourraient faire face à des problèmes d'œdème lors des courses.
🚴♂️ Alimentation et entraînement de l'estomac pour les courses longues
Emily et Sherry discutent de l'importance de l'alimentation en glucides et de l'entraînement de l'estomac pour tolérer de grandes quantités de carburants pendant les courses longues. Elles abordent la notion de 'formation de l'estomac', qui consiste à augmenter progressivement la tolérance aux glucides au cours de plusieurs semaines pour s'adapter aux besoins de courses d'intensité élevée. Emily partage des conseils sur l'utilisation de différents types de produits de nutrition sportive pour atteindre les objectifs en glucides, tout en reconnaissant que chaque athlète a ses propres préférences et tolérances.
☕️ Consommation de caféine et stratégies pour les courses d'ultra-longue distance
Le paragraphe explore l'utilisation de la caféine pendant les courses d'ultra-longue distance, en tant que stimulant supplémentaire pour améliorer la performance. Emily donne des conseils sur l'intégration de la caféine dans la stratégie de course, en évitant de la consommer trop tôt pour éviter les pics et les creux énergétiques. Elle suggère de commencer à utiliser la caféine au milieu de la nuit pour lutter contre le rythme circadian et de la 'drip-feed' tout au long de la course pour maintenir un effet ergonomique. Emily et Sherry discutent également de la 'diète en caféine', consistant à cesser la consommation de caféine avant la course pour augmenter son efficacité pendant la course.
🍞 Préparation avant la course : chargement en glucides et entraînement jeûne
Dans ce paragraphe, Emily partage des conseils sur la préparation avant une course, notamment le chargement en glucides la veille et le matin de l'événement, pour optimiser les réserves de glycogène. Elle discute également de l'entraînement jeûne, en expliquant qu'il a sa place dans un programme d'entraînement bien équilibré, mais qu'il est essentiel de simuler les conditions de course en termes d'alimentation et d'hydratation pour optimiser la performance. Emily insiste sur l'importance de pratiquer et d'adapter la stratégie d'alimentation et d'hydratation lors des séances d'entraînement pour être prêt pour la course.
Mindmap
Keywords
💡hydratation
💡nutrition
💡Ultra-courir
💡électrolytes
💡stratégie d'alimentation
💡rythme de transpiration
💡glycogenèse
💡caféine
💡entraînement
💡gestion de la douleur
Highlights
Introduction to the podcast with host Sherry and guest Emily arel, discussing hydration, fueling, caffeine, and more for ultra races.
Emily's background as part of the sports science team at Precision Fuel and Hydration.
Importance of simplifying education on fuel and hydration strategies for athletes.
The three main levers for fuel and hydration strategy: carbohydrates, fluid, and sodium.
The significance of pre-loading with electrolytes before an event to avoid dehydration.
Personal experiences with hydration issues during races and the use of the Precision Fuel Hydration Calculator.
Strategies for planning fuel and hydration for ultra races that last multiple days.
The role of individual sweat rates and sodium loss in customizing hydration plans.
Emily's advice on electrolyte intake and the importance of not underestimating hydration.
Discussion on gender differences in hydration and electrolyte needs during ultra cycling.
The impact of carbohydrates on water retention and the balance needed in fueling strategies.
Use of race strategy fueling stickers and Garmin alerts to remember fuel intake during long races.
Gut training protocols to increase carbohydrate tolerance for athletes.
Caffeine consumption strategies for long-duration events and avoiding energy dips.
Individualized caffeine strategies based on body weight and personal tolerance.
The concept of a 'caffeine diet' to increase sensitivity and effectiveness of caffeine during races.
Precision Fuel and Hydration's online planner tool for creating personalized fuel and hydration plans.
Importance of carbohydrate preloading before an event and the shift away from traditional pasta parties.
Emily's thoughts on fasted training and its place in an athlete's training schedule.
Transcripts
welcome to another episode of the Balon
cycling podcast I'm your host Sherry
before we jump into the episode make
sure to rate the show if you're
listening in Spotify and apple podcast
and to like And subscribe if you're
watching on YouTube it really helps to
support the channel let me know in the
comments which topics would you like to
hear in the podcast leave a comment
below today is all about hydration
fueling caffeine and more how do you
tackle a
791 kilomet Ultra race in the desert
well to help me answer all these
questions is Emily arel from the sports
science team of precision Fuel and
hydration welcome to the show Emily love
beond thanks for having me so you are
part of the sports science team at
Precision Fuel and hydration right yeah
one of the sport Science team uh there's
a few of us now actually quite a lot of
our team our Sports scientists come from
that background oh that's great actually
I've been using some of the products uh
during my races and they've been Game
Changer so that's the topic of today's
uh podcast we're going to discuss
discuss fuel strategies nutrition Cafe
intake and more so let's start um for
example I think there's a lot of talk
about how to uh Fuel and a hydration for
maybe uh events up to 48 hours but uh
for example I do long distance Ultra
racist so it's sometimes days how would
you uh plan a strategy for it and what
things would you
consider it's a big question I think
there's there's lots to consider and I
think if you look online there's a lot
of different messaging there's
contradicting views you could find
people saying uh do hardly anything like
drink nothing drink lows like there's a
there's a real range in terms of fuel
and hydration advice out there I think
in terms of what we do at Precision Fuel
and hydration is just try and simpli it
for people and try to help with the the
education side of things and make it as
simple as possible when we're talking
about any kind of events uh cycling
specific and longer duration some
moderate some shorter like the main
three we call them levers that are
important in your fuel and hydration
strategy are the carbohydrates for
fueling that's the main fuel source that
you'll burn to keep yourself moving so
that's like the gels the drink mix the
real foods as well when we're talking
about these longer ones we can talk
about the different formats and then the
hydration the other two levers being
fluid to replace your sweat kind of
volume losses and then sodium which is
the main electrolyte you lose in your
sweat so as long as you're getting those
in we can talk about in terms of like
what quantities and are right for you
and the event that you're doing then you
should be fine it should help with kind
of Optimal Performance that's the goal
right yeah yeah exactly I feel like um
hydration and electrolytes is something
people really underestimate I did it
myself I wasn't uh I didn't have any
like hydration strategy for races and I
had issues with EMA
dehydration uh headaches so I I've been
using actually the Precision fuel H
hydration calculator online and there
seems I didn't even thought about like a
a kind of like carbo loading but on
electrolytes like you recommend that to
take electrolytes the night before why
is that yeah it's like a blanket
recommendation across the board that one
for us what we term kind of preloading
but lots of people think before an event
especially a long one especially a hot
one um that you just need to kind of
drink a bit more to start hydrated and
they just kind of drink a bit more plain
water and you kind of do the opposite so
you flush yourself out and you can start
dehydrated so on the back foot so
instead of that preloading so drinking a
strong electrolyte concentration for us
our recommendation is pH 1500 ahead of
an event roughly one the night before
and also in the morning off so about two
hours before you go and do your event it
just does the opposite so that sodium
helps you retain the fluid a bit better
and you start well
hydrated like you would with like carb
loing where you're having good carb
meals beforehand it just means that you
get to that start line with your
carbridge breakfast well fueled and all
your fuel stores topped up it's the same
but for hydration so it means you're on
that start line well topped up in terms
of like your fluid and your plasma
volume levels and that means you're
ready to start sweating because your
kind of reservoir is topped up ready to
go exactly and uh for example for I know
you work with a lot of athletes and uh
you have have access to a lot of data
what do you think it will be like an
optimal strategy or I mean I know
everybody is different and there's
something like called like the sweat R
so it's different for every individual
but uh what would be the strategy for
example I'm doing Badlands is a race in
the desert in Spain like around normally
is around 40° and uh is very long like
uh unless you are in the fast fast group
it takes you more than uh 40 48 hours so
what would be your recommendation also
water can be scars at times yeah that is
a that's a crazy event I have to say
best of luck I um we we do have an
athlete one of our athletes called Danny
shroy racing this year at Badlands as
well so look out for her um it's a
tricky one because like you said it is
really individual in terms of like the
volume that you should be drinking and
then what you should be drinking so what
sodium concentration that should be the
main kind of two questions that come to
mind like oh I get lots of people when
I'm talking about all kinds of events be
like oh how much fluid should I drink
per hour well it really depends on the
event and on your individual losses one
thing I would say is when you're putting
your strategy together then and thinking
about how much fluid you should be
drinking obviously the logistics play a
big part in a race like Badland so it is
about kind of filling up when you can
and making sure you've got the capacity
to carry enough fluid with you and when
you're actually putting the strategy
together of then much should I drink it
is important like you said to be aware
of your sweat rate and your sweat losses
I know that the temperatures can get
obviously very high at bad land so it's
important that you know how high can
your sweat rate get then for example
because it is different from person to
person so what you can do is you can
measure your sweat rate in a range of
conditions I always advise this to my
athletes but if you weigh yourself
before and after some of your training
sessions you can get a really good idea
of how much you lose and you'd want to
build up a bit of a database on that so
how much do you lose at intensity that
you're going to go race at in Badlands
in those hot conditions what is the
highest your sweat rates going to be out
there so you've got an idea in the back
of your head of the amount you'll be
losing and then also obviously bad is
such a long one that there'll be some
really cooler points in the night where
you'll be sweating much less but what
does that look like for you is that 500
mil an hour is that half is that still
quite high like just get an idea of some
of these numbers and then you can plan
the kind of fluid quantities that you
need to take and carry and that you need
to then consume right and obviously you
don't need to Place 100% of your losses
but when we're talking about these I
have to call them like super long races
right over 48 hours is crazy long it's
about making sure that you're reducing
this kind of you're accumulating this
deficit if you're not drinking enough to
match your losses and when you're going
for this period of time you really don't
want to build up this deficit early on
or at any point that's going to impact
your performance and your ability to
keep riding right so it's important that
you are proactive with your fluid
strategy especially at times when it's
hotter you're
you're aware that it's hotter you're
aware okay my sweat rate could be it's
pushing up I feel like I'm losing a lot
more I need to be more proactive with
the volume that I'm drinking and if
you've got that data in the back of your
head that really helps to know in terms
of the bottles how many are you having
how many you need to make sure that when
you get to the next point where you can
fill up you are filling up you've drank
enough you can be a bit more kind of
aware of the quantities instead of just
like building up this deficit and once
you get too far into that deficit it's
really hard to catch up by the time
you're feeling like extremely thirsty
and just a bit down yeah yeah exactly
and for example uh as you work with many
athletes have you noticed any gender
differences for example there has been
some discussion in Ultra cycling there's
been some studies when they made a
survey between female athletes that tend
to struggle with edema and is normally
is related with their drinking strategy
use of painkillers caffeine and
electrolytes have you noticed that
because actually
I did the transcontinental race and I
did the same year the same race the year
before and the year before I didn't take
electrolyt I forgot after the first day
to be honest and I got like a really bad
edema and uh in my hands in my face not
only at the end also during the race
especially when it got really warm in
the Vons and this year I took it
religiously like uh every time I went to
sleep I had some of the 1,500 ones uh
the tablets and and then I had the sest
during the day and this time I didn't
have a demi in my hands or in my feet
and it was also quite
warm have you seen this with any other
of your athletes yeah it's a good
question I think there there's two sides
to it first being kind of the the male
and female split I think in terms of
hydration side of things it's more on an
individual basis than the difference
between male and female kind of genetic
side of things especially the sweat
sodium it is really individual it's
predominantly genetically determined so
you see people losing as low as 200 migs
per liter up to 2,000 milligrams per
liter of sodium right so you could be
anywhere on that range and that is
different from person to person so it's
not different if I I wouldn't be able to
kind of there's not a trend between male
and female in terms of those losses
sweat rate there's a few different
factors that influence it it's intensity
it's your clothing it's the conditions
being a massive Factor right so what the
the temperature is the humidity um and
also body size a bit so you did have
with sweat rate you could have a really
large male compared to a really small
female there would be a difference in
their kind of sweat rate would be the
only difference but in terms of their
everyone's strategy it's not too
different when we have a huge database
of kind of this what the I run at
Precision all of kind of people's
intakes examples of what people actually
drink during races and and the sodium in
that and there isn't a huge Trend and
difference between male and females it's
more on an individual basis the volume
that they drinking the concentration
that they're taking on to match their
individual sweat sodium losses right
instead of kind of a huge difference
what I would say is I think you've come
to the conclusion well with with
figuring out what went wrong for you
where you had issues kind of day two and
three where you where you dropped the
sodium right it was likely that you
would just by just drinking plain water
especially at these kind of long events
and it'll be important to consider it
Badlands if you are just drinking kind
of plain water or very diluted
concentration of electrolytes then you
are going to flush yourself out a bit
and you're going to kind of build up and
and flush yourself out you're not going
to be replacing the sodium that you are
losing in your sweat which helps with
fluid retention it's really important in
your performance so therefore it's
important that one you're consistent
with it but two you're you're replacing
your sodium losses to match the
individual losses right so it'd be good
there's different ways to do this but
you can get a sweat test to determine
how much sodium you lose in your sweat
and that's a good way to know and then
you can match it so for example for
myself I lose just over 1,000 milligrams
per liter in terms of the sodium per
liter of sweat so I know when I'm I'm
checking when I'm exercising I replace
it at that concentration to make sure
it's right for me yeah exactly and uh
for example also uh the water retention
uh not only in relation to electrolytes
but also like uh with carbs like uh when
you consume so many carbs is it binds
water so actually uh it's kind of like
you have to keep a balance there uh with
the all the carbohydrates you have what
you drink Etc and in terms of like um
now you have this really cool like uh
race strategy um fueling stickers and
things like that it's quite cool uh to
kind of remind yourself for races kind
of eat because it's something you forget
in these long races I have a Garmin
alert that tells me every 30 minutes I
have to eat because otherwise I it could
be hours and then all of the sudden he's
like oh I haven't eaten anything for
like two hours because you go so times
uh so slow what do you see uh I mean now
you you mentioned one of your athletes
is doing bad Lance uh what is more or
less the outline of what someone will uh
have as a carb intake every hour for a
race like this to I mean it's individual
of course but some people kind tolerate
more or less but there tends to be like
some discussion about like 60 90 G per
hour yeah so with carbohydrate targets
it's depends on the duration and
intensity of a race to know whether they
should be aiming for kind of 60 75 90
but you're absolutely right there's
different people have different
tolerance to carbohydrates and you can
train your gut to absorb more
carbohydrates especially over certain
durations right so for Dany who's racing
she's going to aim for about 60 I'd say
but the most important thing with
fueling like you said and like you said
about not going kind of two three hours
and forgetting to fuel is about for
Badlands where it's such a long duration
that you're consistent with it so
setting kind of reminders is perfect but
making sure that you're being consistent
with the fuel and how she's doing it is
is quite interesting because again like
I said you can train your gut to absorb
more carbohydrates more fuel you can get
used to this duration taking on that
quantity and also the types of products
that you're using so she's predominantly
using Sports Nutrition products gels and
she's using a lots of chews and bars as
well I think bars are are kind of a
popular one for this duration it's a
great way to make sure you're getting a
good amount of carbohydrates obviously
as I said the main fuel source that
you're burning aiming to hit kind of
towards that 60 gram per hour but that
goal might not be foreverone if people
can't tolerate that amount it is about
training and building up what you can
tolerate and there's something called
kind of gut training a protocol where
it's the science recommends about an 8
to 10 week period of building up how
much you can tolerate so at the moment
if I was working with an athlete
building towards an event if they can
know they can tolerate 20 30 grams per
hour it's about building that up week on
week and kind of your race intensity
sessions and and practicing this
strategy and with all of the
recommendations and numbers that we're
kind of chatting through is about
practicing implementing them building it
up and on the carbohydrate side of
things it's about training your gut and
getting used to it but obviously bad LS
is such a long one so it's about you're
going to incorporate lots of different
methods to hit that carb goals if that
makes sense yeah exactly it's very
interesting that you talk about gut
training people always ask me I mean I
can't tolerate very well carbohydrates
like I can eat like three bus of Haribo
in an hour or like with no stomach
issues or like two uh two gels like the
90 grams and then have another 30 gram
one and um but uh I didn't know I mean I
ate a lot of candies all my life and I
think that's why I can't tolerate it and
now it's kind of I'm used to these
levels of like consuming that amount of
sugar but I think many people struggle
uh have a stomach GI issues so a lot of
them ask me what can I do to avoid that
I think yeah as you said you have to
take it progressively and train your gut
like you do your muscles uh to be able
to handle this amount of of carbs and
also the intensity I feel sometimes uh
people your pacing strategy is very
important not to like uh overdo it
especially when such a long race you you
can you cannot recover from it and you
still have maybe a thousand kilometers
to go yeah I think you spot on with with
gut training side of things lots of
people kind of come to us and and they
do the planner and they might be doing
kind of shorter intense stuff and and it
might recommend 90 grams per hour in
certain situations but it's not about
just getting to the race and and aiming
for 90 and just trying to be able to
stress your gut to tolerate that right
it's about building this up over time
and some of the athletes that we've
worked with and and done these case
studies and Analysis for it's taken kind
of a a year or two to be able to build
up to where they want to be now and
tolerate kind of that the the upper end
of those those recommendations towards
that 90 gr per hour for these in intense
races that they're doing and uh for
example uh I I received one of your
newsletter and you were talking about
caffeine consumption consumption so this
is a really important topic especially
uh for Ultra cycling races you have to
go most of the time through the night I
think in something like Badlands
definitely and uh so what do you see do
in Impact uh any other of the
considerations in terms of fueling or
hydration because caffeine is
dtic yeah yeah it's a great question and
one that comes up a lot when we're
talking about these really long extreme
duration events right it's not so much
one of those three levers that I
discussed at the start being the carbs
the sodium and the fluid but it's just a
little extra stimulant that's got proven
benefits to Performance so why not
especially if you're a user of of
caffeine you're you're a coffee drinker
dayto day try and use it to benefit
during your kind of races so there's
different ways to do it and and it is a
lot of it down to individual preference
if you are someone who tolerates
caffeine well there are some people who
just completely hate caffeine don't
drink coffee tea anything like that and
then you definitely recommend staying
away from it right but for for others
who are looking to use it it's about
building up a strategy of how you
incorporate in the strategy what doses
do you use and how do you time it when
we're talking about these really long
durations I have to say that the
scientific literature isn't quite there
lots of the advice is based on shorter
duration events and they don't look at
over kind of 24-hour periods and
therefore the recommendations are more
down to kind of yourself and what you've
practiced what you can tolerate I would
say looking at kind of our data database
of what athletes have been doing when
we're talking about events over 12 hours
I think the key is one of the key things
is if you go too early with using
caffeine and high doses then you can get
this Spike which is great but then you
get the dip and you don't want that so
one of the key recommendations I
these long durations is to stay away
from caffeine for not always as long as
you can but for a long duration at the
start of the race so don't have it early
on don't have it in those first few
hours keep away from it at Badlands for
example until it gets to like the middle
of the night when you want to fight your
circadian rhythm when it's about 2: am
3:00 a.m. and you might want to you you
want to keep going you want to boost
your perceived energy levels you want to
kind of avoid any dips and then you
might start using caffeine right you
might incorporate
uh caffeine gel here and there some
people might use some actual kind of
drinks some caffeinated drinks and
there's different ways that's more down
to preference not a huge difference
between them but then it's about kind of
drip feeding caffeine from there again
not going for a massive dose and then
not having any in any for hours and
hours and then you get the dip it's
about kind of implementing it later in
the race and then drip feeding it to
keep that benefit keep the caffeine
levels in your system high enough that
you still get this ergogenic effect mhm
well what doses uh would you think uh
would be something in in range like for
using it for example as you mention to
avoid the dips during the night yeah
It's Tricky like I said as as a science
in terms of the literature isn't there
on the recommendations but they are when
we look at caffeine recommendations it's
all in milligrams per kilogram of body
weight so it does depend a little bit on
body weight the general guidelines are
between 3 to 6 milligrams per kilogram
as like an overall dose so that like the
total amount you consume let's say over
a 24hour period might be 6 milligrams
per kilogram it's definitely going to be
at the top end of that range if you're a
caffeine user and you're going for such
long durations but how you do that is up
to you I think it's going to be once you
start hitting it in kind of 50 to 100
milligram Doses and then continuing that
every couple of hours right so you might
hit it depends on how you're doing it
whether you're using a drink gels
tablets people do it different ways but
that's going to be somewhere in that
range of 50 to 100 as like small doses
to keep s going keep the levels high and
then when you add that up that might be
looking at kind of towards the 500 600
plus milligrams total to hit that six
milligram per kilogram recommendation of
kind of caffeine over body weight yeah
it's interesting also that you touch on
uh people like it would be better not to
drink caffeine before but in Ultra
there's even uh I know a lot of people
now I do it myself what we call caffeine
Diet so I I drink a lot of coffee but uh
before a race I I sto drinking coffee h
two weeks in advance at least uh so I
get like a then during the races I
really notice it because I actually
tested with super sapiens I had the
glucose monitor and I noticed when I I
was having the dips at night when I was
feeling really low like uh I was falling
asleep I actually had a huge insulin
Spike and then it completely collapses
so I could see exactly when I will have
the dips and then take the caffeine gel
I found it it works best when you take
caffeine with sugar caffeine by I try
caffeine tablets but the effect was not
as good as uh the gels the gels kind of
like the the effect is quite last longer
I will say that just taking caffeine by
itself and yeah really the caffeine Diet
is kind of okay you lower the threshold
for the simul and then every time you
take it then during the races the effect
is higher yeah that's definitely a good
way to kind of test it out and find what
works for you because people kind of
time it differently dose it differently
what I'd say about kind of removing it
from your diet for like a week or two
weeks before a race there is some proven
benefits some small benefits and lots of
our athletes do do it I would say just
be cautious because obviously it can be
detrimental it can make you feel a bit
worse so I think with that kind of
recommendation it is down to preference
because there's not kind of a huge added
benefit that it would would I'd
recommend it to everyone so it's about
kind of down to the athlete and
depending how you want to feel right if
it's going to make a huge difference to
your mood and how you feel in that final
week then might be worth just sticking
to it yeah well I can tell you my mood
wasn't good I had like headache and I
was grumpy so but at least during the
races it pays
off yeah that that's uh really good and
uh yeah so um for example um anything uh
that uh you working lately in with the
team that is uh interesting I know you
having some developments for example you
do that a sweat test but you also have
um a survey kind of on your website
where you give a guideline if people
want to do it yeah and it's it's a great
place um to send people really it
depends once you've got an event in mind
be that a specific one you're going out
for kind of a long ride long long
session we have an online Fuel and
hydration planner and what you can do is
input some individual details about you
like I said so about your sweat rate
about your sweat sodium and also about
the event so the duration the distance
what you're aiming for and then it gives
you the scientific recommendations in
terms of how many grams of carbohydrate
should be you be aiming for per hour how
much fluid roughly and then also the
sodium concentration and then it gives
some ideas as well of how you can do
that some recommendations depending on
what the race is of how you might do
that bottles what you could have in them
how much you could be having per hour
gels chews and different ways that you
can do it
it's just a great idea to to see based
on the duration and intensity of the
event that you're Racing for and your
individual kind of hydration side of
thing so your sweat losses what the
science says that you should be aiming
for and then you can really kind of test
that out build up to it like I said
might do some gut training to aim for
kind of what the planner recommends and
you can use that as a really good basis
in a guide in terms of your fueling and
hydration plan mhm and in terms of uh
pre-ra like uh preloading on
carbohydrates I mean we spoke about like
preloading on uh on electrolytes and
carbohydrates uh what kind of uh meals
you see your athletes tend to go for I
don't know I think a lot of people are
deviating from the pasta party lately
yeah so in the kind of one to two days
before an event car loing is obviously
what everyone has discussed what we know
is beneficial and people do that in
different ways the key is increasing the
proportion of carbohydrates in your
meals you can really dig into the
numbers and the scientific side of
things I say if you're looking to do
that and really nail this then we have a
really good blog that details how you
might do that the numbers each day that
would be advised depending on your body
weight but really then then when we're
looking at kind of evening and morning
it's all about the carbs carbohydrates
are what's going to fuel you so it's
important that you're topping up your
glycogen stores the night before and
morning of so in the morning people are
doing that lots of different ways but
porridge toast Bagels bananas everything
carbar that you can imagine people have
had and what are your thoughts about
fasty training is something that a lot
of people are uh kind of uh doing right
now I do it myself like fasted training
in the morning nothing in like
intensity uh but normally is fasted but
not really because I tend to eat more in
the in the the night before as you said
to replenish these stores what are your
thoughts about fasted training yes it's
a common question around here I'd say in
terms of there's definitely a small
place for it in your training schedule
there's definitely some early morning
short sessions where you might go in
fasted you might not have time and you
might not fuel too much beforehand I say
predominantly where you want to gain the
most you want it to be race like when
you're looking to optimize your
performance you're going to want to feel
like race day you're going want to
incorporate carbohydrates to make sure
that you're going as hard and for as
long as you can that doesn't mean that
every session needs to be implementing
your fuel and hydration strategy as you
would on race day right you can
definitely save that for kind of the one
or two key brick sessions where you're
going to like fully gut trained you're
going to implement the strategy you're
going to practice the hydration and
you're going to practice the fueling
together you might practice your preload
as well you might practice your pre Fuel
and make sure that you've got everything
nailed and really train that gut that
doesn't mean that every session needs to
be as intense and using all your Sports
Nutrition products it's definitely a
small place for some fasted sessions
when we're talking about short morning
sessions where you're not looking to
completely optimize performance yeah I
think that's a that's a long topic this
one well I'm going to leave uh the links
to Precision Fuel and hydration and all
the resources we talk about in the link
below and uh thank you so much for
joining us today Emily thanks for having
me no it's been great thanks for
listening and watching don't forget to
share the episode with your friends if
you find it interesting and also to
subscribe and like on YouTube a comment
if you are interested to see somebody in
the podcast as a guest or you have a
certain topic that you would like to
discuss leave a comment below I will be
racing batland so I will bring you nice
race updates on social media follow me
on Instagram at cherry. cycling for live
updates during the races and stay tuned
on YouTube for the upcoming race videos
including transcontinental race and
Badlands until the next episode
[Music]
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