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How to make a correct load of hydrates according to cycling distances
In the world of cycling of resistance, one Adequate nutritional planning can make a difference between Complete a career with success or suffer a loss of performance Due to the emptying of muscle glycogen, the fuel for high intensity.
The carbohydrates charges They are one Nutritional strategy widely used in the field of sports nutrition in cycling and other resistance sports, with the objective of Maximize energy deposits before a demanding competition or training.
But how should this load of hydrates be adjusted according to the duration and intensity of the race? Is it the same for a road test as Mountain Bike or Grave? Does the duration of the test influence or the kilometers to travel? Should we make hydrates load, although the objective of the test is not competitive (being finisher)?
In this article, we indicate how to apply the better nutritional recommendations for cyclists, adapting carbohydrate intake to the type of test and aim, for Optimize performance safely and effectively.
What is the carbohydrate load?
The carbohydrate load is a feed protocol that It consists of increasing carbohydrates intentionally in the days before a competition. The goal is Maximize the glycogen load for cyclists, that is to say, Fill to muscle glycogen deposits to the fullest (for physical exercise) and hepatic (to regulate blood glucose levels).
This glycogen is the main source of energy in cycling when prolonged efforts are made at medium-high intensity, approximately above 70-75% of the maximum heart rate or from 75-80% of the FTP.
A Adequate reservation level allows sustaining intensity for longer and delaying the appearance of fatigue, therefore, Improve performance.
How long do glycogen deposits last?
Generally and as a reference criteria, it is important to know that A cyclist with "normal" glycogen deposits is able to support for 45-60 ’an intensity close to the anaerobic threshold, which would be equivalent to approximately 90% of the maximum heart rate or 95-100% of the FTP.
With a carbohydrate load, this time can increase to 90 minutes.
It is also important to know that If the intensity increases above the indicated parameters, he Time of use of carbohydrates will decrease and vice versa. Exactly the same as with the gas tank of a car, depending on whether it is conducted in “echo” mode or in “Sport” mode.
Is it necessary in all tests?
Not all cycling competitions require the same nutritional strategy. The duration, intensity and type of test condition the need to make a load of carbohydrates or not.
Next, they differ according to time/duration sections:
Short tests (less than 60 minutes)
Examples: Criteriums, short individual counterreloj, track tests.
In this type of racing, the normal glycogen deposits could be enough If the food has been adequate during the previous days and there has been a reduction in the training load.
Therefore, It would not be necessary to make a specific load.
Recommendations:
48 hours before: Consume between 5-6 grams of carbohydrates per kilo of body weight per day.
Take care of food before a cycling race with a carbohydrate food 2–3 hours before with an intake of 2-3 grams of carbohydrates per kilo of weight.
Average tests (1 to 3 hours)
Examples: Medium distance cycling marches, half marathons of MTB, one -day road tests
In these tests, carbohydrate intake in cycling becomes more relevant, especially if the intensity of effort is high at some times, either because of the competitive character or by the difficulty of the route, such as overcoming a long port or overcoming quite uneven.
Recommendations:
Normal load: 48-72 hours before: consume between 6 and 8 g of carbohydrates per kilo of body weight per day.
Express load: 24-48 hours before: consume between 8 and 10 g of carbohydrates per kilo of body weight per day.
Reduce training volume during those days.
Prioritize easy digestion foods: Rice, white pasta, bread, fruits.
Long tests (> 3 hours)
Examples: Great background, mountain queens stages, stages cycling tests, MTB marathons
Here is essential Nutritional strategy that includes previous load, food during career and nutritional recovery after effort.
Recommendations:
Normal load: 48-72 hours before: consume between 7 and 10 g of carbohydrates per kilo of body weight per day.
Express load: 24-48 hours before: consume between 10 and 12 g of carbohydrates per kilo of body weight per day.
Reduce training volume during those days.
Avoid fatty or high fiber foods that can hinder digestion.
Include drinks with electrolytes and carbohydrates such as juices or isotonic drinks
Other considerations to optimize carbohydrate load:
One of the problems With the load of hydrates is that the athlete The amounts of food it ingests in front of those that are accustomed greatly increases, and that It can cause discomfort or gastrointestinal problems.
A alternative, it can be the Use more energy gels and drinks, that provide a Large amount of carbohydrates, and so not to have to eat so much "quantity of food."
For example with 2 High Energy gels It is possible to contribute 110 g of carbon, approximately a dish (150 grams) of pasta.
Another important advice is Increase ingestion frequency, including Snacks and recovery between training sessions, instead of making 3 meals only with an excessive amount of food.
It is also important to take into account that The load of hydrates is not "free road" Eat everything you want. NO!. Is to keep the kcals that touch, but with a greater proportion of carbohydrates and decreasing that of fatFor example, the amount of pasta is increased on the plate, but it is avoided to put a carbonara or molten cheese sauce. That is, eat as "clean" as possible.
Finally, it is advisable to take into account that If this load of hydrates is going to be carried out outside the home, normally in the place where it is competed, it is important to have the restaurants where it is going to be planned and controlled or if possible, have a place or accommodation that allows to cook what is intended to eat. Well, on many occasions, It is difficult to eat properly the appropriate amounts, as well as with the quality that is needed and ends in an Italian eating a carbonara pizza, having breakfast simple toast and eating in the buffet for hotel tourists.
As a conclusion, it should be remembered that To reach the best version on the bicycle, it is not enough to train hard. Prior feeding, during and after the competition directly influences the result. Adapting the load of carbohydrates, caring for hydration, integrating supplementation into intelligent cycling and respecting the principles of sports nutrition in cycling are the pillars that support high performance.
Whether it is competed in an hour tests or facing an epic background of more than 200 kilometers, Adjusting your nutritional strategy is key to optimizing cycling performance and enjoying the process without setbacks.
