Episode #2 – Fuel for the work required. Amplifying training adaptations by manipulating carbohydrate ingestion

FTP #1: Javier Gonzalez – Breakfast for Cyclists: Should they deplete before they eat?
February 28, 2019
Episode #3 – Thermal stress and Heat adaptation for cycling performance
March 25, 2019

Episode #2 – Fuel for the work required. Amplifying training adaptations by manipulating carbohydrate ingestion

Chronic carbohydrate restriction is still a popular strategy amongst athletes on the weight loss and sports performance realm. Cyclists often restrict carbohydrate ingestion for weight loss purposes, although they recognise the importance of ingesting them to increase exercise performance and also the consequences of restricting them.

In the last years, some interesting research on the effects of deliberately training with low muscle glycogen reserves has emerged, pointing out that there might be some amplification of training adaptations induced by training with low glycogen availability. Some of that research has been brilliantly reviewed by Dr. Sam Impey in his article entitled: “Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis”.

On this episode we will discuss the rationale behind each of these strategies how to apply them in a practical context.

On this episode:

  1. Understanding the fundamentals of muscle and liver glycogen for performance
  2. Molecular signalling and metabolic training adaptations that may be enhanced with “training low” strategies
  3. Energy restriction VS carbohydrate restriction in generating training adaptations
  4. How to apply the proposed “fuel for the work required” model in a cyclists training schedule?
  5. Seasonal variations of the fuel for the work required model
  6. Combine carbohydrate restriction with training the gut protocols
  7. Defining quantities for each meal while using the fuel for the work required model
  8. Applying technology and modern Apps to carbohydrate periodization

If you want to stay updated with Sam’s research, you can follow him on:


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