[Nutrition INTERVIEW] National Champ Real Talks | Pro Performance Fueling
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- Опубліковано 17 січ 2025
- We had the opportunity to chat with the remarkable Michael Garrison, a rising star in the cycling realm. Coming off a notable top 25 placement in the competitive Unbound Gravel 200 race, Michael shares insights into the nuances of glucose and fructose ratios in athletic nutrition, underscores the significance of sodium, and delves into his own battles with disordered eating and the prevalence of that within the pro peloton. Our conversation also touches upon his training routines and his vision of the perfect race course. If you're a cycling fan or just keen on understanding the intricacies of competitive cycling, the culture within, and the fueling practices among the pros, this is a must-watch!
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Thank you for watching!
First of all- thanks a lot for your work you're putting into your videos. A lot of useful information. Especially fueling related stuff.
I personally have been surprised when I found out how well, plain sugar works. It has made my 3-4-hour rides so much cheaper as opposed to using gels while keeping them productive as well :D
Some thoughts from me below:
Although people mostly talk and operate absolute numbers like X grams of carbs per hour etc. I would look at this problem from a bit different angle i.e., looking at training, which fueling is part of, as a problem of optimization not maximization for it to be sustainable. Therefore, I guess the amount of carbs needed vs the amount of carbs one's body can digest depends on a person. E.g., given two people with the same body mass and composition, a person A can do 200W average for 3h vs person B who can do 300W average for 3h It's obvious that their energy demand is very different, even though both can digest let's say 100g/h of carbs with no problem. Therefore, I would suggest solving this problem step wise. Say one does 3h ride and consumes 3000 calories. So, I would take 20-25 percent of this value and use it as base line i.e., 150 to 200 grams of sugar (using sugar as an example here because it's easier to calculate caloric equivalent) for 3h ride. Then I would reflect on how I felt during and especially after the training session, did I crave food, did I feel well during the ride etc. Obviously, there are other factors like heat, long time fatigue, time of the season etc. On the next session or rather perhaps after 3-4 sessions I would try to add a bit more carbs, say have 300g for 3h ride at the same intensity, then after coming back home reflect once again on your feelings. And if you see that an increase in carbs doesn’t bring more benefits- stop. Even though your gut feels like being able to handle given amount of carbs or even more.
And I completely agree with a point that to progress all the prerequisites must be fulfilled- proper rest and proper fueling. If any one is missing the quality is compromised.
Also, would urge people to listen more to their bodies. And not only rely on pure numbers which they get as a report after training session from all those smart devices. One can use a plain paper notebook and write a sentence or two on how they feel before/after the session, which changes they made to fueling, resting etc. so that it’s possible to analyze it later. And it should be a continuous process like how one uses tuning fork to make sure musical instrument sounds as it should.
Once again thanks for your work and I wish a good luck to you and Michael.
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What is difficult is determining how much actual glycogen vs. fat you're using at a given intensity. Just because a person's power output is higher, like in your example, doesn't mean that extra power is coming solely from glucose, they might be a much better fat burner and have a much higher LT1. For instance, Pogacar's LT1 is around 300w, which means he could probably sustain that for hours completely fasted! If I, on the other hand, were to do 300w, I'd probably last 30-40 minutes and I'd need to be maximally fuelled!
Such a cool chat.
Am I the only one who adds a shot of lemon juice to the sugar salt water mix? What else to people add for flavor?
A squeeze of lemon juice is a crowd favorite for sure! We use a pinch of various other flavored endurance sport beverages or sports drink mixes, but that's just because we like to have first-hand experience with every product on the market.
@@Saturday_ProFuel I've tried this, but found out fast that they need to be unsweetened! Anything sweet on top of 10% sugar-water is hard to drink.
@@yakked too true. Lots of companies put artificial sweeteners in their mix. Highly recommend avoiding that. Gets way too sweet really quickly.