Ask a Cycling Coach Podcast - Presented by TrainerRoad

Carbs & Fat, Interval Recovery, Technical Skills, and More – Ask a Cycling Coach 369

Jun 23, 2022
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INSIGHT

Fat vs Carb Is A Sliding Scale

  • Fat and carbohydrate use shifts with intensity but fat metabolism never fully turns off at higher intensities.
  • Training and diet both move the needle on substrate use and raise the intensity where fat contributes most.
ADVICE

Train Intensity To Improve Carb Use

  • Improve carbohydrate metabolism by adding moderate and high intensity training, not only long low-intensity rides.
  • Include tempo, sweetspot, and high-intensity intervals to raise FTP and carbohydrate use.
INSIGHT

Training Shifts Where Fat Comes From

  • Endurance training shifts fat fuel from adipose to intramuscular triglycerides and increases muscle fat use at higher percentages of VO2max.
  • This adaptation helps performance but complicates attempts to use zone-two riding solely for adipose loss.
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