![]() ![]() Its also important to note that whether carb muncher or fat burner you do still use carbs, and you must be replacing them during long endurance events/training. The key points are to know the peak rate of fat burning, AND the intensity it occurs at in order to make informed training decisions. It is also possible to be a poor fat burner but have that rate occur at a moderate intensity between LT1 and LT2. A poorly fat-adapted athlete might have a peak rate of 0.2 – 0.4g/min (~150kcal per hr), occurring at a low intensity which might be below LT1. A well fat-adapted athlete can use large amounts of fat as fuel at a quite high intensity (left), where their rate might be as high as 1.1 – 1.2g/min (~600kcal per hr) and occur at an intensity quite close to FTP. How the athlete meets that depends upon their physiology and fitness. At a given work rate there will be a calorific requirement. This is because they are using significantly more carbs than they can replace even at this comfortable intensity.Įach gram of fat burnt (or combusted) produces ~ 9kcal, each gram of carbs produces ~4kcal. In a long event, they might feel the intensity is comfortable, have a good strategy, consuming 70-90g of carbs an hour, yet still fatigue prematurely. Check out our follow up article which will look at how we use the STRYDfor the performance profile. We conduct a similar analysis for running, but there is generally less data and less objective means of assessing it. It’s no use developing FTP if your goal is an Ironman and your fatigue resistance is poor, for example. In order to know what your strengths and weaknesses are though you need to have an understanding of what the requirements of your event are. Today we are looking at the profiling of BIKE performance. Specifically, your performance profile and how that can help to build your training programme. Obviously, lots of elements interact to affect bike performance, such as aerodynamics, equipment, nutrition, motivation, health etc, but for the purposes of this blog, we are looking at the physical characteristics required. ![]() If you have followed those articles you may know what your BHG is and your LHGs are and different methods of structuring your programme, but how do you decide what the content of those macro, meso, micro-cycles will be?įor that, you need to know what you require to achieve your desired goals. In my previous blogs, we have looked at the Big Hairy Goals and THE ART OF Periodisation.
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