Fueling For Stage Race Mountain Cycling

At Saturday, our mission is to augment athletic output through strategic sports nutrition. In today's discussion, we delve into intra-workout fueling strategies specifically designed for stage race mountain cyclists. We touch upon critical elements such as carbohydrates, caffeine, and whey protein.

Carbohydrates: The Unsung Heroes of Stage Race Mountain Cycling

During your training sessions, exogenous carbohydrates, notably sugar, take center stage. They work tirelessly to preserve muscle and liver glycogen, which in turn supports us in reaching superior power outputs. As a result, this facilitates a more potent training stimulus and catalyzes noteworthy training adaptations.

The selection and quantity of carbohydrates ingested significantly influence their effectiveness. Typically, a mix of glucose and fructose is recommended because they are absorbed through different transporters – glucose through the SGLT-1 transporter and fructose through the GLUT-5 transporter. Maintaining a glucose to fructose ratio from 2:1 to 1:1 can enhance dual absorption, thereby increasing carbohydrate digestion rates per hour and decreasing the risk of gastrointestinal (GI) problems.

For endurance activities like stage race mountain cycling, it is suggested to consume between 30g to 150g of carbohydrates per hour. The exact amount depends on the intensity and duration of the training and individual digestive tolerance. For shorter durations, a lower hourly intake may be sufficient, especially if a carbohydrate-rich meal is planned after training.

For those training sessions scheduled first thing in the morning, not at dawn, an additional carbohydrate intake about 20 minutes before the start can be beneficial. This helps maintain a stable blood glucose level, allowing for a more efficient training session without the risk of a sudden drop in blood sugar levels. Convenient sources like sports drinks can be used, but even regular table sugar works effectively.

Caffeine

Caffeine can significantly improve performance in training durations between 30 to 120 minutes. The recommended dosage is about 3-9mg per kg of body weight. To maintain optimal caffeine levels in the bloodstream, smaller, regular doses of approximately 0.5-1mg/kg each hour during the training or cycling event are suggested.

Diet Restrictions and Gastric Emptying

Keeping an eye on your dietary fiber and fat intake during training is important as these can slow down digestion and potentially cause GI issues. Furthermore, the carbohydrate concentration significantly influences gastric emptying rates. Optimal rates are generally achieved with carbohydrate concentrations of 10-14%. For activities lasting over 5 hours, solutions with 6-10% carbohydrates are advised. The intake of whey should also be regulated. While proteins are acceptable, it's recommended to opt for BCAAs or whey protein isolate or hydrolysate to minimize the risk of GI distress due to reduced blood flow during intense exercise.

Conclusion

In conclusion, formulating an appropriate intra-workout fueling strategy is critical for achieving peak performance and inducing significant training improvements. A vital part of this strategy is ensuring adequate carbohydrate intake, ideally a combination of glucose and fructose. Including caffeine can also boost performance levels. Finally, given individual physiological differences, nutritional strategies should be personalized for optimal performance and recovery outcomes.