Thanks for the comments I’ll send you my raw data once I have it along with summarising it on the site. Would be interested in any input as part of the build to sub-9 it’s a challenge, but I think should be within my reach. All help on the way is appreciated!

Russ

Just to clarify on the diet – I’m not generally increasing carbs, but it is specific to training. Both eating more during training and also after major sessions I’m eating some carbs as soon as I can after finishing.

Outside of those windows I’m sticking to my paleo approach so on tomorrow’s easier day I’ll not be consuming additional carbs and will rely on fruit and veg. For example yesterday I did a 4K swim first thing and ate a omelette and bowl of porridge after. Then headed out for a 4 hour hard ride burning roughly 3000 cals according to my power meter. Immeadiately on return I had some more porridge then returned to the normal diet. Today was very similar to yesterday, only I had potatoes after my ride.

The aim isn’t to rely on lots of carbs, but rather to sensibly use an amount of them to ensure muscle glycogen is replenished.

Otherwise I’m sticking to primarily fruit, veg, salad along with fish and meat. Cut down the cheese even!

Russ

Very interesting post. As i had mentioned to you over Twitter, doing some work with a few guys (and gal) in this area. Rate of CHO absorption is pretty much limited so its great if you are utilising more fat at higher intensities as it can make up the dead energy space. the main thing to look at though is going to be the combined energy input you can get from CHO uptake and fat oxidation. At a given intensity you are limited by the fuel cost of the intensity and the replenishment rates.

Very very interesting area to look at, feel free to get in contact if you want some other ideas we are working on.

Greg

My only real comment is to not underestimate the quantity of carbs in the fruit and veges you eat. Perhaps not as many carbs per gram of food intake (compared to other sources) but still an excellent source of carbs in sufficient quantities.

Particularly, when you say ‘I need more carbs in my diet’, do you mean more carbs when out training? I understand that based on some of your previous posts you don’t normally consume that much when out training. However, I think more carbs while training is something to think about rather than changing your normal diet (which seems very good). What are your thoughts on this?