Glucose is your fuel.

It’s the one part of training which can determine your success before you’ve even started the run/cycle/swim.

Often regarded as the 4th leg of a triathlon, good nutrition is vital to have your glucose in a performance zone.

I experienced just how important glucose management was when training for my first Ironman 70.3.

Glucose management will make or break your racing.

So why is glucose so important?

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The Main Feature

Leg one: What is glucose?

Glucose, commonly known as blood sugar, is a fundamental simple sugar that acts as a primary energy source for the human body, playing a pivotal role in fueling brain functions and physical activities. Its significance is magnified in the realm of elite sports, where athletes rely on glucose for sustained energy during rigorous training sessions and competitive events. The body stores glucose in various forms, including glycogen in the liver and muscles, tapping into these reserves to generate energy during physical exertion. Understanding and managing glucose levels become crucial for athletes aiming to optimize performance, recovery, and overall health.

In the context of elite sports, glucose tracking emerges as a vital tool for athletes striving to achieve peak performance. This practice involves monitoring blood sugar levels to gain insights into how the body responds to different stimuli, including various training regimes, dietary habits, and rest periods. By keeping a close eye on glucose fluctuations, athletes can tailor their nutrition and training strategies to ensure they are adequately fueled for the demands of their sport. This can involve precise adjustments to carbohydrate intake before, during, and after exercise to maintain optimal glucose levels, thereby enhancing energy management and performance optimization.

There are several methods for glucose tracking, ranging from traditional blood glucose meters, which require a small blood sample, to advanced continuous glucose monitors (CGMs). CGMs offer a more dynamic and comprehensive view of glucose levels by measuring them in the interstitial fluid under the skin, providing real-time data on how these levels change throughout the day in response to activities and meals. This continuous stream of information is invaluable for elite athletes, allowing for immediate adjustments to dietary and training plans based on glucose readings.

The benefits of glucose tracking for elite athletes are manifold. It enables the development of tailored nutrition strategies that align carbohydrate intake with energy needs, potentially improving performance and facilitating quicker recovery. Moreover, continuous monitoring can shed light on an athlete's metabolic health, revealing their metabolic flexibility—their ability to switch between burning carbohydrates and fats as fuel sources. This insight allows athletes and their coaches to make informed decisions about training intensity, duration, and necessary recovery periods, ultimately leading to more effective and personalised training regimens.

How is glucose stored?

Glycogen storage refers to the body's method of storing glucose, a primary source of energy, for later use. Glycogen is a multibranched polysaccharide of glucose, serving as a form of energy storage that is both quick to mobilize and efficient for short-term energy needs. This storage system plays a crucial role in energy management and metabolic balance within the human body.

Glycogen is predominantly stored in two main sites: the liver and skeletal muscles. The liver's glycogen reserves are vital for maintaining the body's overall glucose balance, providing glucose to the bloodstream to regulate blood sugar levels and supply energy to various organs, including the brain, between meals. On the other hand, glycogen stored in skeletal muscles serves primarily to fuel muscle activity. During physical exertion, such as exercise or heavy labor, muscles convert their glycogen stores back into glucose, which is then used to produce energy.

The process of glycogen storage is regulated by the hormone insulin, which signals cells to take up glucose from the bloodstream following meals rich in carbohydrates and store it as glycogen. The capacity for glycogen storage varies among individuals and is influenced by factors such as diet, physical activity levels, and overall health. Regular exercise and a balanced diet can enhance the body's ability to store glycogen, improving endurance and performance during physical activities.

Glycogen storage capacity is finite. When these stores are full, and the body continues to receive excess glucose, it may convert the surplus glucose into fat for long-term storage. This is why managing carbohydrate intake and engaging in regular physical activity are important for maintaining metabolic health and preventing conditions such as obesity and type 2 diabetes.

In the context of athletics and physical performance, glycogen storage is of paramount importance. Athletes often engage in carbohydrate loading, a strategy to maximize glycogen stores before endurance events, enhancing energy availability and delaying the onset of fatigue. Understanding and managing glycogen storage can significantly impact an athlete's performance, recovery, and overall energy levels.

T-1: Mental Preparation

Leg 2: How do you track your glucose score?

Continuous Glucose Monitoring (CGM) systems offer a dynamic and detailed way to track glucose levels in real-time, providing insights that can help manage diet, exercise, and overall health more effectively. A CGM system typically consists of a small, wearable sensor that measures glucose levels in the interstitial fluid under the skin, a transmitter that sends the data to a display device or smartphone, and an application that interprets and presents the data.

How CGM Works and Interpreting Glucose Scores

1. Sensor Placement: The sensor is inserted just under the skin, usually on the abdomen or arm, and can be worn for up to 14 days, depending on the brand. It continuously measures glucose levels in the interstitial fluid.

2. Data Transmission: The sensor is connected to a transmitter that sends real-time glucose data wirelessly to a receiver or a compatible smartphone app.

3. Glucose Scores: The CGM provides a glucose score, which is the current glucose level at any given time. This score is typically measured in milligrams per deciliter (mg/dL) or millimoles per liter (mmol/L), depending on the country.

4. Trends and Alerts: Beyond just a single glucose score, CGMs provide trends that show whether glucose levels are rising, falling, or stable. Many systems also offer customizable alerts for when glucose levels are too high (hyperglycemia) or too low (hypoglycemia), helping users take action to avoid adverse health effects.

5. Interpreting Data:

   • In-Range Glucose Levels: Ideal glucose ranges vary by individual, but a common target for many adults is between 70 to 180 mg/dL for the majority of the day.

   • Time in Range (TIR): This metric indicates the percentage of time your glucose levels were within your target range, which is crucial for understanding overall glucose control.

   • Highs and Lows: Frequent highs or lows can indicate the need for dietary, exercise, or medication adjustments.

Choosing a CGM

When selecting a CGM, consider factors such as:

• Accuracy: How well the CGM's readings match up with standard blood glucose meter readings.

• Wear Time: How long you can wear the sensor before it needs to be replaced.

• Alerts and Features: Whether the system offers real-time alerts, predictive alerts, and data sharing capabilities.

• Compatibility: Whether the CGM integrates with your smartphone or requires a separate receiver.

Using a CGM can significantly enhance your understanding of how different factors affect your glucose levels, allowing for more informed decisions regarding your health and lifestyle. However, it's important to consult with a healthcare professional to interpret CGM data correctly and to integrate this technology effectively into your health management plan.

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Leg 3: How to manage your glucose when running

Glucose, a simple sugar, is a primary source of energy for the body, crucial for fueling both brain functions and physical activities. Glycogen, a stored form of glucose, is found mainly in the liver and muscles. The liver glycogen helps maintain blood sugar levels for overall bodily function, while muscle glycogen directly fuels muscle activity. The body's ability to store and utilize glycogen is essential for athletes to sustain energy during prolonged or intense physical activity.

Ideal Glucose Levels for Athletes

Normal fasting blood glucose levels range from 70 to 99 mg/dL, with levels less than 140 mg/dL typical two hours after eating. For athletes, maintaining glucose levels within this range before exercise can help ensure energy availability and efficiency. However, individual needs may vary based on factors like metabolism, exercise intensity, and personal health goals.

During the Run

For runs exceeding 60 minutes, actively managing glucose levels becomes essential to maintain performance and delay fatigue. Ingesting 30-60 grams of carbohydrates per hour during the activity can help sustain energy levels. This recommendation scales up for ultra-endurance events or very high-intensity efforts, where the body may benefit from even higher carbohydrate intake rates.

The choice of carbohydrates can significantly affect how well they are tolerated and utilized during the run. Sports drinks are a popular option as they provide not only carbohydrates but also fluids and electrolytes, supporting hydration and energy needs simultaneously. Gels offer a concentrated source of easily digestible carbohydrates and are often preferred for their convenience and rapid absorption. Whole foods, such as bananas or energy bars, can be suitable for longer, lower-intensity runs where gastrointestinal comfort is less likely to be an issue. The key is to experiment with different sources and compositions of carbohydrates during training runs to identify what works best for you, considering both digestive comfort and energy provision.

Post-Run Recovery

The period immediately following a run is critical for recovery, particularly in replenishing depleted glycogen stores. A mix of carbohydrates and protein consumed within 30 minutes to two hours post-exercise can significantly enhance glycogen synthesis and muscle recovery. The recommended ratio of carbohydrates to protein is generally around 3:1 or 4:1, aiming for approximately 1.2g of carbohydrate per kg of body weight. This nutritional strategy accelerates recovery processes, supports muscle repair, and prepares the body for subsequent training sessions.

Individual Variability and Monitoring

Athletes' responses to carbohydrate intake and glucose management strategies can vary widely due to factors like genetics, metabolic efficiency, training status, and even daily stress levels. Continuous glucose monitoring (CGM) devices have emerged as a valuable tool for providing real-time insights into how different foods, timings, and exercise intensities affect glucose levels. By analyzing these patterns, athletes can develop personalized nutrition strategies that optimize glucose availability for both performance and recovery, tailoring carbohydrate intake to their unique physiological responses and activity demands.

Hydration and Electrolyte Balance

Proper hydration and electrolyte balance play a critical role in maintaining glucose metabolism and overall performance. Dehydration can impair the body's ability to utilize glucose efficiently, leading to premature fatigue and decreased performance. Fluid intake before, during, and after running helps sustain blood volume and supports optimal metabolic function. Electrolytes, particularly sodium, potassium, and magnesium, are lost through sweat and must be replenished to maintain electrolyte balance, which is crucial for muscle function and energy production.

Combining these strategies—careful preparation before runs, strategic fueling during exercise, immediate post-exercise nutrition for recovery, and personalized monitoring—allows for a comprehensive approach to glucose management. This holistic strategy not only supports sustained energy and performance but also enhances recovery and prepares the body for future training demands. Consulting with a sports nutritionist or dietitian can provide tailored advice and adjustments based on ongoing monitoring and feedback, ensuring that your glucose management strategy supports your training and performance goals effectively.

Coaches Corner

Workout of the Week: Treadmill Sprints for Speed and Endurance

Preparing for a high-intensity sprint workout on the treadmill involves a strategic approach to training, particularly with speed intervals and recovery to boost your cardiovascular endurance, efficiency, and pacing. Here’s a structured workout plan tailored for such a dynamic session:

Understanding Speed Intervals:

• Speed Interval: A high-intensity run at a pace significantly faster than your usual running speed, aimed at improving cardiovascular fitness and speed.

• Recovery Interval: A low-intensity period of walking or jogging, allowing your heart rate to decrease and your body to recover before the next sprint.

Workout Structure:

Warm-Up:

• Duration: 10 minutes

• Activity: Start with a brisk walk or a light jog to get your muscles and cardiovascular system ready.

• Focus: Gently preparing your body for the high-intensity sprints ahead.

Main Set (10x 400m Sprints):

• Sprint: Run 400m at a high-intensity pace, aiming for Zone 4 (80-90% of Max HR) to push your speed and performance.

• Recovery: Walk or jog for 2-3 minutes between each sprint, allowing your heart rate to return to Zone 2 (60-70% of Max HR).

• Focus: Enhancing speed, cardiovascular strength, and endurance through repeated, high-intensity efforts.

Cool Down:

• Duration: 10 minutes

• Activity: Gradually decrease your pace to a light jog, then to a walk.

• Focus: Aiding muscle recovery and gradually lowering your heart rate.

Additional Tips:

• Hydration and Nutrition: Stay well-hydrated and consider a small, easily digestible snack before starting if you're working out for an extended period.

• Pacing: Monitor your pacing to ensure you're pushing hard during the sprints but not to the point of exhaustion or injury.

• Monitoring: Using a treadmill that displays heart rate can help you stay within the correct zones. Regular checks help adjust pacing as needed.

• Flexibility: Be prepared to adjust your sprint speed and recovery times based on how you feel. Listening to your body is crucial to avoid overexertion.

This speed interval training approach is designed to maximize your running performance, particularly for enhancing speed and endurance. By focusing on high-intensity sprints and adequate recovery, you'll improve your cardiovascular fitness and running efficiency.