Fueling For Kirkistown and Bishopscourt Race Track Duathlons
At Saturday, our primary goal is the augmentation of athletic performance through the scientific application of sports nutrition. In this article, we will discuss intra-workout fueling, specifically designed for duathletes competing at Kirkistown and Bishopscourt Race Track Duathlons. We will cover significant topics such as carbohydrates, caffeine, and protein roles.
Carbohydrates: The Fuel for Duathlon Training
Exogenous carbohydrates, especially sugar, hold a central role during training. Their crucial function is to protect muscle and liver glycogen, permitting us to sustain greater power outputs. This, in turn, generates a more potent training stimulus, leading to pronounced training adaptations.
The impact of carbohydrates can vary greatly based on the kind and amount ingested. A combination of glucose and fructose is commonly recommended as they get absorbed via separate pathways. Glucose uses the SGLT-1 transporter while fructose uses the GLUT-5 transporter. Maintaining a ratio of glucose to fructose between 2:1 to 1:1 promotes dual absorption, thereby enhancing the rate of carbohydrate digestion per hour and minimizing possible gastrointestinal (GI) discomfort.
In endurance-centric sports like Kirkistown and Bishopscourt Race Track Duathlons, consuming between 30g to 150g of carbohydrates per hour is recommended. The precise amount depends on the event's intensity and length, as well as individual digestive tolerance. For shorter durations, a smaller hourly intake may be sufficient, especially if followed by a carbohydrate-rich meal.
For those accustomed to training first thing, not dawn, it's recommended to take in additional carbohydrates around 20 minutes before starting. This helps maintain stable blood glucose levels and fosters more productive training without an abrupt drop in blood sugar levels. Easy-to-consume sources like isotonic drinks can be utilized, although even common table sugar can do the job.
Caffeine
Incorporating caffeine into your regimen can significantly boost training sessions lasting between 30 to 120 minutes. An appropriate dosage is around 3-9mg per kg of body weight. To preserve optimal caffeine levels in the bloodstream, smaller, regular doses of approximately 0.5-1mg/kg each hour during the event or training are recommended.
Digestion: Diet Restrictions and Gastric Emptying
Keeping an eye on dietary fat and fiber intake during training is important as they can slow down digestion and potentially cause GI problems. Furthermore, the carbohydrate concentration has a significant impact on gastric emptying rates. Optimal rates are usually achieved with carbohydrate concentrations of 10-14%. For activities lasting beyond 5 hours, solutions with 6-10% carbohydrates are advised. While proteins are permitted, whey should be moderated. Instead, consider BCAAs or whey protein isolate or hydrolysate to minimize the risk of GI discomfort due to decreased blood flow during high-intensity activity.
Conclusion
In sum, developing an effective intra-workout fueling strategy is key to achieving peak performance and encouraging remarkable training adaptations. A critical part of this strategy includes ensuring adequate carbohydrate intake, preferably a mix of glucose and fructose. Including caffeine can further enhance performance. Given individual physiological variances, nutritional strategies should be personalized for the best performance and recovery outcomes.
