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You guys are the best, let’s keep the momentum going!

Understanding your precise nutritional strategy will bolster performance, delay the onset of fatigue and expedite recovery.

This is crucial to achieving your running goals.

So what are the secrets of fuelling?

The Main Feature

Leg one: Carbohydrate Management

The cornerstone of fueling endurance running endeavors lies in effective carbohydrate management. Carbohydrates, stored in the muscles and liver as glycogen, serve as the primary fuel source during moderate to high-intensity exercise. However, the body’s glycogen reservoirs are limited, housing approximately 2000-2500 calories of energy. This supply can be depleted in around two hours of continuous running, underscoring the importance of strategies to optimize glycogen storage and replenishment.

In the lead-up to the endurance event, a well-established practice known as carbohydrate loading is employed to augment glycogen stores. This involves a dietary regimen rich in carbohydrates, comprising 7-10 grams of carbohydrate per kilogram of body weight, for several days prior to the event. Concurrently, a taper in training volume is advised to curtail glycogen depletion, hence maximizing glycogen stores available during the event.

During the endurance event, ingesting carbohydrates is imperative to sustain blood glucose levels, which in turn, postpones fatigue. The co-ingestion of glucose and fructose at a 2:1 ratio is advocated due to its facilitation of higher carbohydrate absorption rates, thereby delivering an enhanced energy flux to working muscles. The recommended carbohydrate intake spans between 30 to 60 grams per hour, adjusted according to individual tolerance and the duration of the event.

T-1: Mental Preparation

Leg 2: Fat Adaptation

Fat adaptation is a strategy aimed at enhancing the body's ability to utilise fat as a fuel source during prolonged endurance activities, thus conserving glycogen stores. This can be achieved through methods like training in a glycogen-depleted state, adhering to a high-fat, low-carbohydrate diet for certain periods, or fasting prior to training sessions.

1. Training in a Glycogen-depleted State: This approach promotes fat oxidation by compelling the body to rely on fat for energy during training sessions conducted with low glycogen stores.

2. High-Fat, Low-Carbohydrate Diet: By reducing carbohydrate intake temporarily, the body learns to depend on fat as a primary energy source, promoting fat oxidation.

3. Fasting Prior to Training: Fasting before training nudges the body towards utilizing fat stores for energy due to limited carbohydrate availability.

While fat adaptation can extend fuel reserves during endurance events, a balanced approach is crucial. Overemphasis on fat adaptation could impair high-intensity performance where carbohydrate metabolism is essential. Meticulous planning is needed to transition between fat adaptation and carbohydrate-loading phases, ensuring metabolic flexibility to optimize performance across varying intensities in endurance events like marathons, half marathons, and ultra marathons.

This metabolic shift permits athletes to tap into the extensive energy reserves stored as body fat during prolonged exertion, diminishing the reliance on carbohydrate fuels and potentially amplifying endurance capacity.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

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💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

🏋️‍♂️ 542 Performance Nutrition Whey Protein delivers 22g of premium whey protein per serving with just 1.2g of carbs, 108 calories & no artificial sweeteners.

Leg 3: Your Body Is Fuelled By Micronutrients

Micronutrients, though needed in smaller amounts, play crucial roles in the physiological processes underpinning endurance performance and recovery. Key micronutrients include iron, essential for oxygen transport and energy production; calcium and Vitamin D, pivotal for bone health and mitigating stress fracture risks; and antioxidants like Vitamin C and E, which help in combating oxidative stress induced by prolonged exercise.

B-complex vitamins are integral for energy metabolism and DNA repair, while electrolytes like sodium, potassium, and magnesium are critical for maintaining fluid balance and ensuring proper muscle function, especially during longer events where sweat loss is significant. Adequate hydration, intertwined with electrolyte balance, is paramount to sustain physiological functions and avert dehydration, which could severely impair performance.

A personalized approach, possibly informed by blood tests to identify deficiencies, can guide micronutrient supplementation, aiming to bolster performance and expedite recovery in marathons, half marathons, and ultra marathons. Through precise micronutrient optimisation, athletes can better navigate the nutritional landscape, augmenting their endurance performance and recovery trajectories.

So, that’s how to fuel for your next run.

Coaches Corner

WOTW: Zwift Power Hour

Intro to the Workout: This week’s workout is designed to boost your power and endurance on the bike while riding in the virtual world of Zwift. The session lasts for an hour and is structured to touch upon all watt zones, ensuring a well-rounded workout. It’s a balanced blend of warm-up, high-intensity intervals, steady-state riding, and cool-down, aimed at both cardiovascular and muscular endurance enhancement.

Warm-up:

• Bullet one: Start with a 10-minute gradual warm-up, beginning at Zone 1 (50-60% of FTP) for the first 5 minutes, then transitioning into Zone 2 (60-70% of FTP) for the remaining 5 minutes to prepare your body for the workload ahead.

• Bullet two: Incorporate three 30-second spin-ups to a high cadence (>100 RPM) at the end of the warm-up to get your legs spinning smoothly. Recover for 30 seconds between each spin-up.

Main Set:

• Bullet one: Transition into 4x5 minute efforts at Zone 4 (80-90% of FTP), with 5 minutes of recovery at Zone 2 (60-70% of FTP) between each effort. This will challenge your muscular endurance and aerobic capacity.

• Bullet two: Follow with 2x3 minute high-intensity intervals at Zone 5 (90-105% of FTP) to really push your limits. Allow for 3 minutes of recovery at Zone 2 (60-70% of FTP) between intervals to recuperate.

Cool Down:

• Bullet one: Engage in a 10-minute gradual cool down, starting at Zone 2 (60-70% of FTP) for the first 5 minutes, then decreasing to Zone 1 (50-60% of FTP) for the remaining 5 minutes to allow your body to recover and to flush out any lactic acid build-up.

• Bullet two: Finish with 5 minutes of gentle spinning at Zone 1 (50-60% of FTP), focusing on maintaining a smooth and efficient pedal stroke to wrap up the session.

This structured Zwift cycling session is crafted to push your boundaries while also ensuring adequate recovery, making it a balanced and efficient indoor training ride.