Clyde, Today I had my best workout ever in terms of the ratio of watts/pmax (pmax = % max HR), as well as pure watts on LT threshold repeat ascents of Old La Honda. I dunno if watts/pmax is a valid metric, but so long as I'm hydrated and reasonably well rested, I suspect that it is. I hydrated well, and per your advice, made sure I ate more foods with higher glucose content (whole wheat bread, rye crisp), and one gel prior to workout. For 3 ascents of OLH, I ate 1 Hammer Gel at the top of each ascent (100 cal). I think that made a real difference, and will apply that in the future. One ascent/descent cycle is about 30 minutes, so that means I was ingesting 200 cal/hour. Seemed perfect to me. Lloyd
Time Watts HR
22:43 351 159 = 87.8%
22:14 359 162 = 89.5%
21:32 367 164 = 90.6%
RESPONSE: That is great to hear. I assume that during the main efforts you are not consuming water. Because if you were, you should be consuming the malto (in this case Hammer gel) piecemeal with each water intake. If intensity during the climbs and descents inhibit consumption of anything (perfectly reasonable) then 100 Cal at a shot is ok. More than this could easily cross over into an insulin response, however. Some athletes are more susceptible than others. But even Nationally ranked triathletes and Olympic track and field athletes I have spoken too have suffered from reduced performance from rapid caloric intake at lower levels than they had thought would be a problem, so it is something to keep in mind. Good work.
Response from Lloyd: At the top of each ascent, I drank about 1/3 liter pure water along with eating the Hammer Gel (I like Hammer Gel for the included protein content). I think the calories were just right--I think Hammer Gel has about 70 cal of malto each, but I forget where I read this.
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