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Hi, I just listened to the CBL podcast with Shaun Croxton, great podcast, it got me really interested in this as it makes alot of sense to me.. It really hit hm with alot of topics as i eat carbs quite alot as i thought i needed this for my training sessions. I put on body fat but only around mid section, not alot but some can go for sure. I'm a semi professional triathlete and want to know the best ways to keep energy up so i can train as much as i need. In the podcast they only go into detail about training once a day. I train sometimes 3x a day 1 intense 2 lower intensity sessions. This happens 2 days a week, some days is twice a day and some just once. I might have a 2-3hr ride then 1hr run or swim, i thought training for that long and at intensity i would need to replace lost glycation? In the podcast you say no carbs leading up to your training session which is fine, what about during? If i'm riding hard for 2-3hrs and depleting my glycation stores What do you recommend i eat during my session to keep me going so i can train at that high intensity? Also post session, what do you recommend to give the energy needed for the evening session, do you just increase fat as much as you can tolerate through MCT, or coconut oil, mono fats? Is it best doing the easy/steady session in the am and higher intensity session in the evening and then really carb load post session? I eat a very clean diet, no processed foods, water only, (training coconut water and cell food) 100% free range grass fed meats and organic produce. Would love to hear your thoughts and any papers/books you suggest on the topic. Really appreciate any help and advice. Cheers, Rhesus
My two cents, but I train a bit less than you and I eat a metric ton of carbs every day (I am lean as hell if you are wondering), the only low carb meal being breakfast which I usually skip and/or lunch. If you are storing fat around your mid section, it is mostly due to stress which could be a result of training too hard too often and not recovering enough or just eating too much in general. I would like you to start tracking your nutrition in terms of macros and how you feel from workout to workout, it might just be a case of adjusting your numbers down a tad and really focusing on getting most of your carbs around your workouts. Also in my experience most people who train that much tend to eat a bit too much fat along with their carbs and what ends up happening is that they will end up storing some of it due to your body mainly using glycogen as fuel, the stress response from training and other mechanisms I won't claim to understand 100%.Check out CHP, Alex Viada designs programs for a lot of people like you. CBL is a great protocol for people who just lift, but when you start introducing a lot of demanding conditioning in the equation, having carbs once a day is not gonna cut it. I would start with perhaps having just carbs intra workout for your first session, then some carbs right after. Maybe some carbs prior to the next session if later in the day, again some intra and another big load in the evening. If you do not start tightening up, just reduce the amounts, especially toward the end of the day, but you are gonna need to fuel those workouts as a general rule.
G'day thestiffmeister,Really appreciate you input. I have never used a blog or forum for that matter so bare with me a touch as don't . Training too much could definitely have something to do with it and i do eat alot of fat to try and fuel up properly. Not too worried about my looks to be honest, was just referring to a point Kiefer made in the podcast. Main thing i want to know is how do i keep fueling whilst on a high intense ride of 2-3 hrs in the hills or a race for that matter? I could be in the wrong area? As performance and looks are completely different but in the podcast he says if you want to see major endurance benefits you want to keep carbs out first half of the day which is fine but if i'm training or racing what is best to keep energy high so i don't "bonk"?Please, what is CHP, or just google Alex Viada and will tell me? Also what do you mean by carbs intra workout?Cheers Rhesus
Complete Human Performance, yes you can google it. Intra means during your workout, I would sip on your usual suspects or have gels or whatever you can get in to sustain energy output. Sure you can wait until you are mid-workout to do so if you are feeling good, but performance is your main goal here. I like a high branched cyclic dextrin powder mixed with a bit of protein or even a very diluted sports drink.My point was that yes you can minimize carbs when you are not training or in the morning, but the rest of the time you generally want a lot of them while keeping fats moderate. This will give you the best bang for your buck and the best body comp. CBL as written was not designed for people who do extreme amounts of work.
Ok great,Thanks very much for the advice. I was thinking keeping to no carbs prior to first session then the coconut water with a high starch supplement drink, (Virtago natural) and either figs or dates as needed. Post workout getting my carbs in within the 30mins, then laying off carbs untill next session being the higher intensity one and repeat above then back load as needed post that session ready for following day? My races are only an hr short course or 2 hrs Olympic distance so the first race i can get away with coconut water & virtago mix drink. Longer race need a little bit of fuel.
Sounds like a good plan and that's exactly what I do myself. For example a shorter lifting sessions I will not carb up at all, but when I am boxing I always keep a carb drink, sometimes I even eat mid-workout. Then the rest of the carbs come at night which helps with sleep and recovery. Like I said you want to track things to get an idea of how to adjust your intake, but you can't start sweating the small stuff when you are training more than most.
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