In this issue Dr Mike Posthumus discusses the how nutritional strategies may help those who are time-strapped get the most out of their training.
In previous additions of this coaching column I have discussed topics such as polarised training, periodization, tapering and most recently high intensity training. But as I previously stressed, every session can’t be a key high intensity training session. A well-balanced training program requires easy training rides, which stimulates our aerobic system, but remains easy enough to recover from the high intensity training sessions. Although some may argue that the aerobic system is best trained doing long steady endurance rides, or LSD (Long Steady Distance), as they are often referred to, recent research has highlighted that altering nutritional intake may have added endurance training benefit. More specifically, performing fasted rides, or riding with low glycogen levels, may have far greater benefit and has been proposed to mimic the benefit of longer (5 hour) endurance rides.
These IMTG rides (as they predominantly use IntraMuscular TriGlycerides), as they are referred to by the Science to Sport coaches and others, have several benefits. Yes, they increase fat oxidation and may enhance fat oxidation for when it is required during long endurance races, but more importantly, these rides trigger the most important molecular switches to create the adaptations to endurance training. The specific key molecular switch in our muscles, which causes adaptation to endurance training, such as increased mitochondrial (energy manufacturers) and blood vessels, is called PGC-1a. As IMTG rides are fasted, your starting glycogen (carbohydrate storage) levels are low. Training with low glycogen is one of the ways to turn on the endurance adaptation switch. Therefore, riding in a fasted state may have, in certain aspects, similar benefits to when performing long 5 hours training rides. During long training rides glycogen normally gets depleted halfway through the ride. Part of the benefit of these long rides is to switch the endurance adaptation trigger on through having low glycogen. Therefore, when training time is limited, include IMTG rides.
In addition, to further the potential benefit of IMTG rides, ingest caffeine (3mg/kg of bodyweight) before your ride. Again, this has a duel purpose, caffeine assists the endurance trigger to be switched on, but also decreases your rate of perceived exertion during the training session and thereby makes the ride, which is normally quite challenging, much more bearable. Caffeine can be ingested either in pill form or obviously through coffee.
Summary and further practical guidelines:
Between your High intensity training sessions, include IMTG rides. Aim for 2 IMTG rides per week. Example of IMTG Ride:
Do not eat breakfast. Drink 2 x Espresso Caps (or 3mg/kg bodyweight) or a very strong cup of coffee with no sugar. Ride 90 minutes zone 2 only. Drink only water while riding. After the ride have a recovery drink to restore glycogen and ensure recovery.
Further strategies which may be used by advanced riders include sleep low training and/or the use of double sessions. Both these strategies involve performing a high intensity training session. After the high-intensity training session, do not have any carbohydrates. Thereby remaining glycogen depleted. Perform the IMTG ride, as described above, 6-18 hours after the high intensity training session. This may be done the following day (i.e. Sleep low strategy) or later in the same day (Using double training sessions). Again, this should only be done by experienced athletes.
