Endurance

As we transition from aerobic foundation training to higher intensity training in eCycling, it’s important that your fueling regimen compliments the change. During aerobic foundation, or for many of you, the metabolic efficiency phase of training, carbohydrate supplements were not necessary because of the low intensities. While hydration and electrolytes, such as Nuuns, were the only supplements needed during the low intensity eCycling sessions, as we begin to focus more on tempo (zone 3) and threshold (zone 4) intensities, carbohydrate supplements come back into the fueling mix.

If you adapted well to the aerobic foundation or metabolic efficiency training phase, your need for exogenous sugars is less than what it used to be. You don’t want to over-sugar, so a good way to transition from metabolic efficiency and/or aerobic foundation is to start adding carbohydrate supplements in small(er) quantities during workouts.

For example, mix half of the recommended serving if you’re using sports drinks such as EFS or Clif Shot to fuel. Start with a bottle of Nuun and finish the last half of class with a bottle of EFS or Clif. Another option is to drink Nuuns through class to hydrate, but add a few shot bloks or stingers throughout the last hour of class. You can also start with a half serving of recovery drink post-class. Apply the same theme to your longer rides outside, saving the sugars for later in the ride, while eating more solid food (such as Clif or Lara bars, or a PB & J or turkey sandwich) early and in the middle of the ride.

To get your fueling dialed assess how you feel both during and post-exercise. A few clues that indicate you could have fueled better during class and post-exercise are:

- Feeling flat during the last half of class
- Craving carbohydrates or having excessive hunger 4 to 6 hours post-exercise
- Sluggishness the next morning or next day’s workout

If you experience these symptoms, add a bit more carbohydrate during your next class or series of classes and/or while out riding as recommended above. You might also add a recovery drink at full strength mix versus diluted as a way to improve recovery and reduce the likelihood of sugar cravings later in the day.

It’s always better to drip feed your body’s fuel supplies during exercise versus running it down to empty. Taking yourself down to empty during high intensity or long rides can reduce your likelihood of adapting to the training session, can suppress your immune function, may limit your output during the ride, leave you with insatiable carbohydrate cravings and/or overeating later in the day, and even negatively affect your next day’s session.

In summary, begin to fuel again during this higher intensity phase of eCycling, but do it gradually and in small amounts so you get just the right dose, not too much, nor too little!