High Carb Adaptation and Limits with Dr. Kyle Pfaffenbach - Ask a Cycling Coach Podcast 469
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- čas přidán 13. 07. 2024
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(0:00) Welcome!
(01:38) Athlete question - how long does it take to adapt to high carb intake?
(17:59) Does osmolality really matter, and how does your gut process carbohydrates?
(01:02:34) Are there actually limits to how much carbohydrate we can ingest?
(01:05:43) Examples of very high carbohydrate absorption
(01:12:55) What other physiological limits affect our digestion?
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- Modeling: optimal marathon performance on the basis of physiological factors, Joyner, 1985. pubmed.ncbi.nlm.nih.gov/2022559/
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Not seeing this episode on the other podcast platforms? I know video is better but often times listening in the car means I actually fit it in.
In terms of a carb source, I've been using sucrose for the past year. Some may find it too sweet (as i did initially) but you soon adapt to it. It's amazing, and totally does the job....plus it's cheap!
Did you ever run into problems where it wouldn't dissolve?
@@ehuremovic526 Haven't yet. I add up to 90g in a 750ml bottle and that dissolves ok.
@@ehuremovic526in a 500 ml bottle,over 60 grams then it gets difficult to dissolve. Warm water helps, there exists very fine suger (sucrose) for baking, but itll be less cheap. Making it beforehand with warm water and then put it in the fridge for later helps.
Yes, tablesugar ftw
That collar does not do his neck justice 🤣.
This didn't make its way to Spotify, fyi
Kyle got excited with another invite! love the shirt! plus on more serious front: Dr. Kyle Pfaffenbach... please come anytime you want to this podcast! last two I listened were so insitefull they change how I look at my food now... I am back on TrainerRoad after 4 years off the bike due to illness and just nonexistent work-life balance with too many extra pounds... in the 5 weeks since I listen to the previous two (one after another) I implemented the things mentioned and BOOM! on average 1.2kg a week. every week! thank you!
Knowledge bombs going off left and right. Thanks Kyle
During my 90-minute TrainerRoad Sweet Spot and Threshold workouts I usually have 150 g of carbs, so that's 100 g/h (I mix 150 g gatorade powder in my 950 mL water bottle and I'm about 87 kg). For hour-long VO2max workouts or 2-hour endurance rides, I consume about 75 g/h or less. I found Kyle's comment interesting that we should be taking advantage of Z1 and Z2 rides to train our guts to take in more carbs. I'll have to give that a try.
I love it when Dr Kyle is on the podcast! So much to think about, and so many questions come to mind.
Love TrainerRoad!
My last 3 full tri I've taken bout 1100g in ~9.5 hours (9h10 -9h30 range) 130+g/hour on bike and 100-110g/hour on run, 100g in last 30 minutes before the swim start. this allows me to push over LT1 for long portions of the bike and run. if i have too much to fast on the bike after T1 (light immediately post swim), i will puke but no GI distress. This has happened a few times, especially if I swallow water during the swim.
Thanks for the episode 👍🏻
In terms of carbs per hour, it would be really useful to refer to it as grams per kilo of bodyweight, rather than in absolute terms.
As an oversized cyclist (203cm, 103kg, about 400w FTP but going up fairly quickly), I'm working on upping my carb intake and working towards 180-200g an hour. I base this on me being about 50% heavier than your average cyclist.
My weight is mostly down to my height, but I maintain resistance training too, so carry around 10kg extra upper body mass.
Either way, super interesting podcast and looking forward to the next one.
Managing to go up to 150g /h during 5/6h endurance 75% ftp. Gonna try it for my next ultra for 40hrs with 120g and other macros. We will see if I can hold it !
Thanks for all thé tips, you helped me so much
I'm fortunate enough to have an iron stomach and regrettably at times a super sweet tooth so my ability to consume is very high. Recently I've been shooting to consume around 90g/h and it's been going very well so I will be bumping that as the season continues and I improve my consumption plan/mix
Are you guys no longer releasing the podcast on podcast players? I don't see this episode on Spotify or playerFM.
I can find it on Spotify. I'll listen to it yesterday.
@@phenderson68 that's crazy. When I look the last episode in their feed is the one from April 4th. I wonder if it matters that I don't pay for Spotify or that I'm on android?
@@tracykubas9202 It's not on Apple Podcasts either.
After already 5 days I wonder whether that's a try to redirect clicks to bring up their youtube reach. But - I won't watch a talking heads podcast on CZcams - I prefer to do other things instead. So to counter my interaction within the comments here I clicked thumbs down. Maybe they release it sometime as a podcast, maybe not. We'll see.
@@torstenfrank1856 I listen to the podcast while driving and I don't want to use mobile data to stream CZcams so I guess I'm out of luck.
Solid Episode
I'm fortunate enough that I can consume about 80g/hr of carbs without training (start of base phase). I've trained up to about 120g/hr in the past but that takes a few months of dedicated practice.
Any chance this is getting posted as a podcast? Haven’t seen it yet
When Dr Kyle said to include salt with a glucose/fructose carb drink to enhance osmolarity, is this specific to Sodium Chloride? Or would Sodium Citrate or Sodium Bicarbonate achieve the same effect?
Any endurance event I need to take in protein in between the first and second hour or my carb absorption gets wacky.
1:18 for endurance mountain bike rides/races, I’ve had success with Infinite Nutrition GO FAR. It’s 66g of carbohydrates per serving and I can ingest 1 serving an hour. Any more than that and my stomach has issues. (Note: gels seem to be too much at once for me when on the bike). Drinking a serving from a Camelback throughout an hour seems to make the difference.
Any particular reason why this podcast isn't on Spotify podcasts this week
Fruits are too high in sugar. While grabbing a gel and dumping 100g of pure glucose/fructose mix in each of my water bottles before a hard ride lol
Exactly, his meh stance against fruit is weird
Super interesting and useful! I have been trying to solve a question related to carb loading. When it´s said 10-12 grams of carbs the previous day, should I take into account an the fueling and snacking while I ride? A previous day for me usually takes 1000kj, if it was only fueled by carbs that would be 250 grams, what should be the final amount then?
Courious as well
Anyone have any thoughts on maple syrup? I've been making homemade gels using it plus some salt, chocolate syrup and lime juice. Seems to work well.
Is it possible to get the volume issues sorted out? Jonathan and Nate are consistently very quiet, and in general, the TR podcast is much quieter compared to most other youtube videos. In this case, Kyle is much louder than both Jonathan and Nate.
Why not post this episode to Spotify? Hopefully this isn’t a permanent change.
Welcome to the carbs forecast 😁🤨
Target 60/hr on 2+ hr rides
Could you talk about the randel cycle? Get professor tim nokes take on carbs ? Professor Bart Kay ?
Helpful podcast. I came across Steven R. Gundry, MD recent books and CZcams Dr Gundry Podcasts this winter. Extremely detailed in gut and metabolic processes. His work on CZcams and in his books add interesting humor too. The studies with details are enormous. Suggest adding his work or even an interview. His recent book - GUT CHECK, Unleash the Power of Your Microbiome.... and the one before it - UNLOCKING THE KETO CODE is incredibly detailed how the 'flow-chain' from what we put in our mouth and it's it's effect to our 'gut buddies'. 👍
It's not really a podcast any more if you don't publish it on podcast platforms. I'm only catching this one by accident.
You guys should check out Dr Ben Lynch’s work on epigenetics. You can adjust how your body performs. Genetics are not a limitation to performance only a baseline.
sugar water
I can't take a guy wearing 2 watches and a sweater over a collared shirt with a tie and what looked like a cardboard box seriously 🤷🏻♂️
Skip that apple... It'll insulin spike you to death!!! Sure...
Wait, are you suggesting carbs are endotoxins if they cause gut distress???
Don't be snacking on apples folks, it's unhealthy 🤣
@nilered has turned toilet paper into cotton candy. Doesn’t mean we should eat it. I love that he talked about protein being more satiating than fruits but I think fruits are better than gels drinks and other formulated sugar supplements.
Where is Haley?
Great episode! I have a recommendation for a topic: what does the science say about how high sugar intake for endurance athletes affects the microbiome? It’s well known that sugar is detrimental to the microbiome in sedentary people and has a lot of downstream negative health consequences. But is there a negative impact for endurance athletes? Personally, I know that my performance on the bike is far better when I’m taking in 80-100 grams of sugar per hour but recently I cut back to about 25 grams an hour on 2 hour rides and feel like the bloating and uncontrollable hunger later in the day have lessened. Also, I think my carb cravings on rest days are reduced. I’m curious if these affects are microbiome related.
I think you've hit the nail on the head yourself. Check out Tim Noakes.
The irony of spinach being No.2 on the WHO dirty dozen list...
The key points in this could fit into a 5min video. So much fluff it became boring.
Ketones can be used for high intensity performance, kinda like Visma is doing now
Eat beef jerky so you look like one lol
Dr. Kyle Pfaffenbach is a bozo. Apples and bananas are unhealthy? Beef jerky? Insulin/blood sugar spikes are NOT unhealthy unless you ALREADY have diabetes. They do NOT cause diabetes. I understand more about quantum physics than he does about nutrition and health. I'm disappointed you guys didn't push back on his nonsense. You guys are way too nice.
Somebody needs to explain to Kyle what heme iron is how the body prefers it over non-heme iron, which is found in spinach.
TrainerRoad needs to hire Bart Kay for a podcast. He is an actual scientist regarding exercise, physiology, cardiovascular, pathology, and statistical inference. They would learn a few things, and it would be funny as hell.
Bart Kay?! Are you insane?
sweater + shirt/tie just ain't the play my dude.
It’s all fun and games until you develop liver disease or some form of type ii diabetes. Your body is only meant to store so much glycogen. It’s better to produce it than intake it. But that all depends on your liver health
Yeah, TrainerRoad should do a podcast on topic of “what is glycation“. Most athletes that are training and competing do not experience the obvious signs like diabetes, fatty liver, but they are experiencing a high level of damage via glycation. Everybody thinks that they should train and race using the same protocols as a professional cyclist without any regard for their health or longevity. TrainerRoad should also look into the topic of glucogenesis, and how does it relate to an endurance athlete. They might be surprised what they find if they dig deep enough.
Kipchoge can burn fat at 2g/min, that's 1080kcal an hour which is actually more than he actually burned during the sub 2hr marathon! In other words, he didn't need to take in any carbs, the carbs he did take in only had a placebo affect. It's all in the training.
source?
That’s absolute nonsense ! Any amount of research will show you he was ingesting over 100 grams of carbs per hour during event .
😂LOL
There’s no chance that a 2 hr marathon rate burns less than 1080cal/hr.
Those podcasts are getting more and more boring since Chad and Amber left...don't you think?
this dude seems like an absolute quack
49:50 only trust scientists who don’t make definitive statements 🫡😂