Thank you for sharing. If I may contribute briefly to the calorie content 6:16 issue. Your assumption has a few challenges to it. One being that the body also consumes fat somebody’s consume more fat than others especially if they’ve been trained to be fat adapted. Even a skinny body probably has 20,000 cal and fat. In addition the body can typically hold about 2000 cal of carbohydrates so you’re not starting from zero I’m no expert but I guess the point is that Carbohydrate consumption during the ride could probably be less than indicated and still have a successful ride. And I believe that number is different for everyone. And it can vary with a type of carbohydrates eaten whether it’s gels or real food or something in between or a combination.
This is a more complex topic that I intentionally presented in a simplified way. Fat burn is not missing from the model as presented however, it is an aspect of the calories "that come off the body". I discuss some thoughts around fat adaptation in the article I mentioned (link is in the description). The TL;DR is that unless you are riding at low intensity, running off fat is not a viable strategy. If it were, we wouldn't "bonk". Some amount of your caloric debt will be covered with fat at most intensity levels. The lower the intensity, the more fat can be used to pay that debt. The body prefers glucose however. It is the quickest, and most efficient way to create the ATP your muscles need to activate. The more glucose, and things that can be easily converted to glucose (i.e. fructose), you can intake the less fat the body needs to burn. Lowering your fat requirement increases the available intensity level. This video is targeted at racing but the nutritional discussion is applicable to any ride where performance is an aspect of "success". There are many different way to define "success"; that will pivot around your goals. The approach to fueling will vary depending on what those goals are. If you're going on a 5 hour Z2 ride, with the intent to maximize fat burn, you would not want to fuel the same as a race. But, if you were going on a 5 hour Z2 ride, where the intent is to hold a more consistent power level, and be in a place where doing it again the next day, you will want to run a higher carb mix. This is probably a topic that I need to dive into further in a future video. Nutrition is a lever that we can pull. How we pull it depends on the goals for the ride, and the next ride.
From those workout charts I believe I recognize an Xert user. I've been with them since Beta, love it. And for carbs/hr, the biggest thing I've noticed for my own offroad endurance rides is that I am not super hungry when getting home. At ~150# and ~150w avg, I target 75-100g/hr. More than that wasn't settling well. Before making the change I was probably down around 30-40g/hr, and I would get home and eat ALL the foods. And then feel like crap.
I have a love/hate relationship with Xert. LOVE the load tracking and ability to slice data. Not a fan of the workout recommendations. Sometimes they are perfect, other times, I think Xert is trying to kill me :).
Load tracking is definitely a good one, but I've been really impressed for years with their derivation of TP and LTP. And yeah, I don't use many of their stock or generated workouts. I'm usually doing "zone 2" paced by DFAa numbers, or some workouts in Xert from the few years I had a coach (who's long been a supporter, and critic, of Xert).
@@Zyzzyx42 I totally forgot about the derived TP/LTP. That is very useful as well. I also really like their workout player for doing indoor training. It's one of the best I've found.
My race watts are about 270 average for 4 to 5 hours. Meaning I need about 970 kcals > 243 grams of carb per hour. And that's without my bmr kcals included, wich is around 90 kcals per hour. Wich make my deplation around 265 carbs or 1060 kcals per hour. I can easily stuff myself with 3000 kcals in an hour off the bike. But riding and digesting 265 carbs per hour is just impossible. So yea, the carb up is really important. I usually start 2 days in advance with a carb and salt load. I also sweat a lot. About 1.2 liters per hour at this pace. Wich makes it a race of intake more than anything. It's especially hard because I do those races without a team to hand me my nutrition and bottles. Wich makes my setup heavy. Gravel racing is kinda though if you want to have good results as an amature. Oh, and nice vid by the way. Love the humbleness and clear explanation. Subscribed!
Thank you for sharing. If I may contribute briefly to the calorie content 6:16 issue. Your assumption has a few challenges to it. One being that the body also consumes fat somebody’s consume more fat than others especially if they’ve been trained to be fat adapted. Even a skinny body probably has 20,000 cal and fat. In addition the body can typically hold about 2000 cal of carbohydrates so you’re not starting from zero I’m no expert but I guess the point is that Carbohydrate consumption during the ride could probably be less than indicated and still have a successful ride. And I believe that number is different for everyone. And it can vary with a type of carbohydrates eaten whether it’s gels or real food or something in between or a combination.
This is a more complex topic that I intentionally presented in a simplified way. Fat burn is not missing from the model as presented however, it is an aspect of the calories "that come off the body". I discuss some thoughts around fat adaptation in the article I mentioned (link is in the description). The TL;DR is that unless you are riding at low intensity, running off fat is not a viable strategy. If it were, we wouldn't "bonk".
Some amount of your caloric debt will be covered with fat at most intensity levels. The lower the intensity, the more fat can be used to pay that debt. The body prefers glucose however. It is the quickest, and most efficient way to create the ATP your muscles need to activate. The more glucose, and things that can be easily converted to glucose (i.e. fructose), you can intake the less fat the body needs to burn. Lowering your fat requirement increases the available intensity level.
This video is targeted at racing but the nutritional discussion is applicable to any ride where performance is an aspect of "success". There are many different way to define "success"; that will pivot around your goals. The approach to fueling will vary depending on what those goals are. If you're going on a 5 hour Z2 ride, with the intent to maximize fat burn, you would not want to fuel the same as a race. But, if you were going on a 5 hour Z2 ride, where the intent is to hold a more consistent power level, and be in a place where doing it again the next day, you will want to run a higher carb mix.
This is probably a topic that I need to dive into further in a future video. Nutrition is a lever that we can pull. How we pull it depends on the goals for the ride, and the next ride.
From those workout charts I believe I recognize an Xert user. I've been with them since Beta, love it.
And for carbs/hr, the biggest thing I've noticed for my own offroad endurance rides is that I am not super hungry when getting home. At ~150# and ~150w avg, I target 75-100g/hr. More than that wasn't settling well. Before making the change I was probably down around 30-40g/hr, and I would get home and eat ALL the foods. And then feel like crap.
I have a love/hate relationship with Xert. LOVE the load tracking and ability to slice data. Not a fan of the workout recommendations. Sometimes they are perfect, other times, I think Xert is trying to kill me :).
Load tracking is definitely a good one, but I've been really impressed for years with their derivation of TP and LTP. And yeah, I don't use many of their stock or generated workouts. I'm usually doing "zone 2" paced by DFAa numbers, or some workouts in Xert from the few years I had a coach (who's long been a supporter, and critic, of Xert).
@@Zyzzyx42 I totally forgot about the derived TP/LTP. That is very useful as well. I also really like their workout player for doing indoor training. It's one of the best I've found.
My race watts are about 270 average for 4 to 5 hours. Meaning I need about 970 kcals > 243 grams of carb per hour. And that's without my bmr kcals included, wich is around 90 kcals per hour. Wich make my deplation around 265 carbs or 1060 kcals per hour. I can easily stuff myself with 3000 kcals in an hour off the bike. But riding and digesting 265 carbs per hour is just impossible. So yea, the carb up is really important. I usually start 2 days in advance with a carb and salt load. I also sweat a lot. About 1.2 liters per hour at this pace. Wich makes it a race of intake more than anything. It's especially hard because I do those races without a team to hand me my nutrition and bottles. Wich makes my setup heavy. Gravel racing is kinda though if you want to have good results as an amature.
Oh, and nice vid by the way. Love the humbleness and clear explanation. Subscribed!
This was great Andrew. You'll be seeing some similar workouts in Zwift next week for me. Bring on the pain. lol
Went to a gravelrace, now my bike is getting a dropper🥵