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Energy-giving sugars where only moderately dosed into training efforts to force the body to become a super-lean fat-burning engine. becoming “metabolically flexible” meant riders would preserve their precious carbohydrate stores for late-race moves and mountaintop attacks.
Meanwhile, outside the sport, every influencer available was pumping the benefit of the latest fat- and protein-laden dietary fad.
“It used to be a lot of low-carb stuff,” veteran climber Simon Yates told Velo. “Two eggs for breakfast and off your pop, see you later, five-six hours, water in the bottles.”
Not now.
The post-pandemic “carbohydrate revolution” has burned down the church of low carb and fueled a wild new age of Pogi-esque attacks and climbing records.
“Now we have a mountain of rice for breakfast, 120g of carbs an hour, it’s changed,” Yates said. “Now it is all high carbs.”
High carb training for high intensity racing
Table of Contents
- High carb training for high intensity racing
- ‘You were almost starving, you had no energy’
- Overreach and possibility cost
- Interview with Elite Cycling Trainer: The Carbolution in Cycling
- Editor: Can you tell us about the evolving training strategies in elite cycling?
- Editor: How has the emphasis on fasted training changed?
- Editor: What are the physiological benefits of this new approach?
- Editor: How does this approach balance power and endurance?
- Editor: What are the key points of the carbolution in cycling?
- Editor: How can cyclists and enthusiasts stay informed about these changes?
- Editor: What are the main takeaways from this shift in training and nutrition?
- Editor: How can readers learn more about the carbolution?
Close to a dozen pro racers and trainers told Velo that low carb workouts are off their glycogen-packed training menu.
Rather than going hungry, riders now complain they can barely carry enough energy gels and drinks to sustain their hyper-fueled training sessions.
“One of the main reasons behind low carb training was to use it as a method to ‘spare’ glycogen,” Decathlon-Ag2r La Mondiale trainer Stephen Barrett told Velo. “That means, in theory, you have more muscle glycogen available for when race intensity was higher, especially towards the key moment of the races.
“But the attitude has changed.the most critically important part of races starts a lot earlier than it used to,” Barrett said. “‘Glycogen sparing’ isn’t too fascinating now that a lot of racing is full-gas from the very start.”
Carbohydrate-restricted training is becoming an outdated, needless relic in the age of modern hyper-athletes.
There’s no point teaching your body to “spare” your sugars for a late attack if Wout van Aert is going to tear your legs off at kilometer zero.
‘You were almost starving, you had no energy’
The peloton’s revised view on fueling has been a welcome reprieve for veterans – or victims – of the low carb era.
“The low carb rides were much harder for me mentally than what we do now,” Pavel Sivakov recently told Geraint Thomas on the welshman’s GTCC podcast. “You were almost starving, you had no food, no energy, just riding on fats. It was tough.”
Peak-era Froome would famously share images of egg and avocado breakfast plates that begged for a bit of bread. Yates talked of fueling five-hour rides on a prison diet of two eggs and water.
Pre-ride meals are now an all-you-can-eat free-for-all devoted to all-things carb.
“I enjoy the sport a lot more now,” Yates told Velo.“before this huge carb boom came around,it was the opposite. It was low-carb, saving your carbs, and that was hard not just on the mind but on your body.
“You were just entirely tired all the time. You’re fatigued all the time.”
Overreach and possibility cost
It’s not just anecdotal that low-carb training sucks.
Training on an empty tank saps reserves in the short term and is proven to leave athletes flirting with burnout and overreach in the longer term.
The fallout of low energy availability and “Relative Energy Deficiency in Sport” – whether hormonal malfunction, low bone density, or flatlining performance – has ended the careers of athletes from across the men’s and women’s peloton.
There’s even a growing body of evidence to suggest the carb-sparing “benefit” of fasted training was overstated and misunderstood.
That’s why trainers are looking for more enduring and effective ways to make riders as efficient as Froome.
The Shifting Paradigm of Low-Carb Training in Cycling
In the dynamic world of professional cycling, the conventional approach to training is undergoing a significant transformation. The growing popularity of more intensive “pyramidal” and zone 2-heavy training schedules has led to a reevaluation of the effectiveness of low-carb training methods. The high-fatigue recovery associated with low-carb training is increasingly seen as an inefficient trade-off for the fat-burning benefits it offers.
The Metabolic Challenge of Zone 2 Training
Cycling coach Morales emphasizes the importance of a balanced approach to training. “You will pay for something when doing low carb,” he warns.The metabolic demands of grueling Zone 2 (Z2) sessions are considerable, and the body’s ability to recover from such sessions is compromised by low-carb diets.
Professional cyclists like Sivakov are acutely aware of the energy requirements during these intense training sessions. “You have to fuel a lot,” Sivakov notes. “For me,it’s around 1,000 calories an hour [that I burn]. So let’s say I do five hours, it’s 5,000 kilojoules. The fueling is massive.” This high caloric burn rate underscores the necessity of proper nutrition, notably carbohydrates, to sustain performance and recovery.
The Hybrid Model: balancing Low-Carb Benefits
Morales advocates for a “hybrid model” that combines the benefits of low-carb training without the drawbacks. This approach involves starting a session fasted and immediately fueling on the bike. This method checks the boxes for metabolic adaptation while minimizing the risk of muscle damage and glycogen depletion.
“An athlete needs to be exposed to all kinds of stimulus,” Morales explains. “But low carb, you will pay for something when doing that.” The current consensus is that the costs—such as reduced training capacity and inefficient energy use—outweigh the benefits.
The Opportunity Cost of Low-Carb Training
In a sport where every watt of power counts, the opportunity cost of low-carb, low-intensity training is significant. “At the moment, you need to use your energy wisely to train effectively and to execute sessions that are efficient in improving your fitness,” Morales advises. “If you’re wasting energy on something inefficient for training, you’re just wasting opportunities.”
Reconsidering Low-Carb Training
The cycling community is increasingly recognizing that low-carb training should be applied sparingly. Every team has a different stance on fasted training, but the overwhelming theme is that ’fasted’ training must be balanced with adequate fueling to optimize performance and recovery.
Sivakov’s experience highlights the practical challenges of low-carb training. He now rolls out for grueling Z2 sessions with jersey pockets sagging under the weight of energy gels. “It’s the zone where you burn the most fats, but you still burn a crazy amount of carbs,” he notes. ”You have to fuel like it’s a race.”
Summary of Low-Carb Training Approaches
| Approach | Benefits | Drawbacks |
|—————————|———————————————–|———————————————–|
| low-Carb Training | Fat-burning benefits | High fatigue, reduced training capacity |
| Hybrid Model | Balanced metabolic adaptation | Minimal muscle damage, sustainable |
| Fasted Training | Metabolic stimulus | Requires immediate fueling |
Conclusion
The evolving landscape of cycling training underscores the need for a nuanced approach to nutrition and metabolic conditioning. While low-carb training has its place, the current trend leans towards a hybrid model that maximizes benefits while minimizing drawbacks. As the sport continues to push boundaries,so too must the training methods that support these athletes.
For more insights into the latest training techniques and nutrition strategies, visit Velo. Stay tuned for more updates on the cutting-edge approaches that are redefining cycling performance.
The Evolving Fueling Strategies in Elite Cycling: A Deep Dive into the “Carbolution”
In the dynamic world of professional cycling, the traditional approach to training and nutrition is undergoing a significant transformation. Gone are the days when fasted and low-carb training were the norm. Today, elite cyclists are embracing a new paradigm, one that emphasizes high-carb training and strategic fueling to optimize performance. This shift, dubbed the ”carbolution,” is redefining how athletes prepare for grueling races and recovery periods.
A New Approach to Training
Decathlon-Ag2r trainer Barrett recently shared insights into the evolving training strategies.”We plan some low-intensity, low-carb rides,” Barrett explained. “But that’s just so riders can remain with some level of metabolic flexibility and carbs are kept for when intensity really ramps up.” This approach ensures that athletes can efficiently utilize carbohydrates during high-intensity efforts, a critical factor in endurance sports.
Barrett also noted a shift away from fasted training. “Some recovery rides will be done fasted at the start of the year and occasionally throughout the year, but there’s not as much carb manipulation as we would have done in the past,” he said. This strategic adjustment reflects a broader trend in the cycling world, where athletes are increasingly focusing on optimizing their fueling strategies to enhance performance and recovery.
The Carbolution: A Positive Loop
The carbolution is more than just a trend; it’s a systematic approach that creates a positive loop of physiological progress. Athletes are fueling hard in training and eating better when they’re home, which not only boosts performance but also reduces the risk of burnout. This shift has also made a mess of Strava’s most prestigious leaderboards, as riders are focusing less on high-intensity, fasted rides and more on strategic, carb-rich training sessions.
Power and Endurance: A New Balance
Fasted and low-carb training will always have a place in an elite training plan. An efficient, fat-burning engine is essential for a sport that takes place over hours and even weeks rather than minutes and seconds. However,riders like Tadej Pogačar, Wout van Aert, and Mathieu van der Poel are forcing a shift in the proportions of the performance pie chart. Raw power is stealing some of the circle away from endurance, and high-carb training and hyper-fueled racing are keeping it that way.
Key Points: The carbolution in Cycling
| Aspect | Description |
|—————————–|—————————————————————————–|
| Training Strategy | low-intensity, low-carb rides for metabolic flexibility; high-carb for intense efforts |
| Fasted Training | Reduced emphasis on fasted training, strategic use for specific periods |
| Physiological Benefits | Positive loop of physiological progress, reduced burnout risk |
| performance Impact | Enhanced performance, impact on Strava leaderboards |
| Elite Riders | Influence of riders like Pogačar, Van der Poel, and Van Aert |
Engaging with the Evolution
As the cycling world embraces the carbolution, it’s essential for athletes and enthusiasts to stay informed about the latest trends and strategies. Whether your a professional cyclist or an amateur rider, understanding the science behind these changes can help you optimize your training and nutrition plans.
Conclusion
The carbolution represents a significant shift in how elite cyclists approach training and nutrition. By embracing high-carb training and strategic fueling, athletes are not only enhancing their performance but also reducing the risk of burnout. As the sport continues to evolve, it will be exciting to see how these new strategies shape the future of cycling.
Call to Action
Interested in learning more about the carbolution and how it can benefit your training? Explore the latest research and connect with cycling experts to stay ahead of the curve.
This article provides a comprehensive overview of the evolving fueling strategies in elite cycling, highlighting the benefits and implications of the carbolution. By staying informed and adapting to these changes, cyclists can optimize their performance and enjoy a healthier, more sustainable approach to the sport.
Interview with Elite Cycling Trainer: The Carbolution in Cycling
In the dynamic world of professional cycling,the traditional approach to training and nutrition is undergoing a significant conversion. Gone are the days when fasted and low-carb training were the norm. Today, elite cyclists are embracing a new paradigm, one that emphasizes high-carb training and strategic fueling to optimize performance. We sat down with Decathlon-Ag2r trainer Barrett to discuss this shift, dubbed the “carbolution.”
Editor: Can you tell us about the evolving training strategies in elite cycling?
Barrett: Sure.We plan some low-intensity, low-carb rides.But that’s just so riders can remain with some level of metabolic versatility and carbs are kept for when intensity really ramps up.This approach ensures that athletes can efficiently utilize carbohydrates during high-intensity efforts, a critical factor in endurance sports.
Editor: How has the emphasis on fasted training changed?
Barrett: Some recovery rides will be done fasted at the start of the year and occasionally throughout the year, but there’s not as much carb manipulation as we woudl have done in the past. This strategic adjustment reflects a broader trend in the cycling world, where athletes are increasingly focusing on optimizing their fueling strategies to enhance performance and recovery.
Editor: What are the physiological benefits of this new approach?
Barrett: The carbolution is more than just a trend; it’s a systematic approach that creates a positive loop of physiological progress.Athletes are fueling hard in training and eating better when they’re home, which not only boosts performance but also reduces the risk of burnout. This shift has also made a mess of Strava’s most prestigious leaderboards, as riders are focusing less on high-intensity, fasted rides and more on strategic, carb-rich training sessions.
Editor: How does this approach balance power and endurance?
Barrett: Fasted and low-carb training will always have a place in an elite training plan. An efficient, fat-burning engine is essential for a sport that takes place over hours and even weeks rather than minutes and seconds. However, riders like Tadej Pogačar, Wout van Aert, and Mathieu van der Poel are forcing a shift in the proportions of the performance pie chart. Raw power is stealing some of the circle away from endurance, and high-carb training and hyper-fueled racing are keeping it that way.
Editor: What are the key points of the carbolution in cycling?
Barrett:
- Training Strategy: Low-intensity,low-carb rides for metabolic flexibility; high-carb for intense efforts.
- Fasted Training: Reduced emphasis on fasted training, strategic use for specific periods.
- Physiological Benefits: positive loop of physiological progress, reduced burnout risk.
- Performance Impact: Enhanced performance, impact on Strava leaderboards.
- Elite Riders: influence of riders like Pogačar, Van der Poel, and Van Aert.
Editor: How can cyclists and enthusiasts stay informed about these changes?
Barrett: It’s essential for athletes and enthusiasts to stay informed about the latest trends and strategies. Whether you’re a professional cyclist or an amateur rider, understanding the science behind these changes can help you optimize your training and nutrition plans.
Editor: What are the main takeaways from this shift in training and nutrition?
Barrett: The carbolution represents a significant shift in how elite cyclists approach training and nutrition. By embracing high-carb training and strategic fueling, athletes are not only enhancing their performance but also reducing the risk of burnout. As the sport continues to evolve, it will be exciting to see how these new strategies shape the future of cycling.
Editor: How can readers learn more about the carbolution?
Barrett: Interested in learning more about the carbolution and how it can benefit your training? Explore the latest research and connect with cycling experts to stay ahead of the curve.
