Replacing CHO during a race?
I'm going to be doing a cycling event where I know I'll burn about 2800kJ in about 3hrs, which I think works out something like 3040 Calories. Supposedly the body stores at most, approx 1400-1800 Cal of Muscle Glycogen.
I'm trying to work out a nutrition strategy so that I can maintain a high workload for those 3hrs. If I was trying to replace ALL that CHO then it works out about 624 Cal / hr. Which I think is more than the body can uptake? I think that max is about 450-500?
Anyone got thoughts on this? Tnx.
A well trained body can take in 1.3 - 1.8 grams of carbohydrate per kilogram of body weight. So, a 70kg athlete, at most, can absorb around 126 grams of carbs in an hour. This is equivalent to around 500 calories - YOU ARE CORRECT!!!!!
FOR ME, I eat a very high carbohydrate meal the night before as well as topping off with a large carbo loaded meal three hours before a five hour ride. During this ride, I can drink up to 3 litres of an endurance drink containing both simple and complex carbohydrates. I also carry some gel packs along but have seldom needed them.
During your event, your body will burn fat as well as carbohydrates for energy. Therefore, the 1400-1800 calories/glycogen stored in your body will last for longer than you think.
As with most advice on this board, it is generic and does not apply to everyone. Please experiment, if possible, prior to your event.