Are you training In the Sweetspot or threshold zones today? 🚲 Make sure you are consuming 90g of carbohydrates each hour to maximise performance. 💪
Inadequate carbs can cause premature session failure and can waste a day of training 👎. Sweetspot and tempo sessions rely heavily on stored carbohydrates and blood glucose. These need to be frequently topped up DURING a session if you want to maintain power.
Check the nutritional information on your ride food to calculate your expected carbohydrate intake. To keep your nutrition on schedule time your nutrition on the half hour or into 20 minute blocks. 60 - 90g should be your hourly target. As your intensity increases, the food you consume should become more refined, simper and quicker to digest. 🍭🍬🍯
Nutrition strategies must be practiced in training to ensure your gut can handle it come race day. Deciding to save the bike food to give you a boost on race day is a really bad idea. You risk sever gastric distress and may even throw up while riding if you get it wrong.
90g of carbohydrate is the maximum the body can absorb each hour on the bike, and while there are days that training can be completed under carbohydrate restriction, tempo and sweetspot sessions are definitely not the ones.
Use the AIRhub to increase your endurance riding power and stretch your time to fatigue at target zones. Use carbs to keep your goals on target and performance steadily improving. This stuff works. Make it work for you.
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