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Carbo loading

Just say no!

As sprinters, we are rarely, if ever, limited by blood sugar.  All the carbo loading, lollies, sweets and high GI food our enduros gorge on do not work for us, unless we want to have skinfolds that depress us, and also risk bonking.  Dr Dan Dwyer writes with regards to sweets during training sessions :


Simple sugars transiently increase blood glucose, which triggers the
release of insulin from the pancreas, which in turn, lowers blood
glucose. The duration of this cycle is about 20 min. The distinct risk
is that a riders start a race or training effort with lower than normal
blood glucose and they don't perform well.


Remember a typical effort/recovery time in a sprint session is around 20 minutes.  so, by wolfing into sweets during training, you're risking performing worse.   Additionally, Clay Worthington writes, on the subject of carbos for sprinters :


I actually noted that the sprinters out here were consuming a lot of bars
and sports drinks and I informed them that the more
important source of energy for them is protein. They need their carbs in
smaller proportions than are pushed for enduro kids and they'll get what
they need from 3 meals and a couple of snacks a day (plus a few hundred kcal
during training).

So far, no problems. Everyone is making gains. One of my girls added mass
and lost skinfolds in the last check. Life is good. This is even with 2
road rides a week in the program.

In a normal sized
person there are about 2,000kcal of sugar in the liver, blood, and muscle
and absolutely NO WAY we are going to run out of it in a normal sprint
training session.

Water, protein, nutrients, fiber, etc. I like a 40/30/30 model better than
a 70/15/15 that is pushed by most disease organizations, certifying bodies,
and gov't departments in the USA, where I'm most familiar with the output of
this info (American Diabetics assoc, American Heart Assoc, ACSM, USDA, etc).
I don't necessarily believe that the fad diets like Atkins or Zone or others
are the way to go, but it's funny ... I think the ideas underlying the fad
diet systems are solid ... It's the attempt to make them mass marketable
that decreases their value because extreme sells.