What is the Carbolution?
Galácticos of the pro peloton are showcasing extraordinary race performances and managing superior surges in strength and power - especially at the end of long stages in Grand Tours. Compared to the their pro predecessors, some call these feats ‘unbelievable’. But the cause of this new generation of super-cyclist is simple; super-carbs!
During the 2010s pro riders were under-fuelled; the trend was to perform fasted training under glycogen sparing regimes for metabolic efficiency. The 2020s trend is a carb revolution (or carbolution) in which riders are training and racing with a constant full tank of fuel; consuming 90 - 120g of carbs per hour.
It’s no surprise race speeds are rocketing and climb KOMs are being overthrown. But it’s not as simple as smashing gels and munching bars all ride long. Here’s how you can join the carbolution and transform your riding?
What is Gut Training?
Just like your muscles, your gut needs training too. You can’t suddenly consume 90-120g per hour without practice or you’ll suffer GI distress, which will stop you in your pedal strokes.
One of the highest causes of DNFs in endurance events is due to GI distress. This is caused by taking in carbohydrates incorrectly or without prior gut-training or eating the wrong types of carbs during intense exercise.
Gut training is where you teach your body to consume the nutrition you’d ideally be taking on during a race or event.
Sliding Scales Strategy:
Dedicate one ride a week as your Gut-Training Day (we recommend your long ride). This is where you focus on practicing your nutrition for event day. But don't set out on Gut-Training Day No.1 with the aim of mirroring Tadej Pogačar's fuelling strategy.
If you’re new to sports fuelling, start off by focusing on consuming 30g of carbs per hour (that’s usually a bar or a gel per hour). If you're forgetful, you can set an alert on most cycling computers to remind you.
Over the weeks aim to increase your carb intake per hour each time you perform a Gut-Training Day. Your next goal is to consume your body weight in carbs per hour.
Eventually you’ll be able to consume as much as 90g per hour or more and be ready for a high-carb fuelling strategy come a Struggle event.
Sounds like a lot of energy bars to eat right? Fear not...
How to Pick & Mix Carbs?
The best strategy for high-carb fuelling is to combine a mixture of carb products; energy bars, energy gels and energy drink.
The most efficient way to increase your carb intake is through drinking it; it’s easy to consume without having to chew or digest.
This is where you need to do some pre-ride maths: For example. 1 X 500ml bottle with 40g of carbs + 1 X 30g gel + 1/2 X 30g bar = 85g of carbs. That sounds like a much more digestible way to consume your body weight in carbs in an hour.
Stomach-Friendly Carbs
Not all carbohydrates are gut friendly. Some can be sub-optimal for rider nutrition and others can even be detrimental. That’s why you won’t find sandwiches at our Struggle feed stations; only the best, stomach-friendly nutrition.
Our nutrition partner Maurten has revolutionised endurance performance using their patented Hydrogel technology. Formulated with natural ingredients, it encapsulates the carbohydrate and transports it faster through the stomach into the intestines where it dissolves and is absorbed into the body.
The hydrogel is designed for athletes to absorb high amounts of carbs without GI distress. It’s ideal for riders on our Struggle events, which is why you’ll find Maurten gels and drink mix at all our feed stations.
Pre- and Post-Ride Fuelling
While topping up the tank during riding will keep you firing on all cylinders, you should never start out without a full tank of gas. Don’t neglect your pre-ride fuelling. Start right with a bowl of porridge before a big ride.
Post-ride make sure you follow the protein rule and consume a protein-rich snack within 30 minutes after a big ride.
Wrap Up
The carbolution can transform your performance without the need for extra watts, increased FTP or a faster bike (although those things would all be nice too).
To benefit from the easy performance gains of high-carb fuelling you need to firstly, train your gut by practicing your nutrition strategy in training. Secondly, pick gut-friendly nutrition products such as Maurten hydrogels and drink mix to avoid GI distress during intensive exercise.
Try Maurten Now
Try Maurten in training for a Struggle. Head to www.maurten.com and use code QBBCLB for 25% OFF.
Other Useful Links:
A Cyclists Guide to Fuelling with Caffeine