Less Carbs in the HEAT!?!?

EVOQ.BIKE Cycling Podcast

Here are the key takeaways about training and racing in hot weather: 1. Carbohydrate oxidation is reduced in hot conditions. Studies show that athletes may need to consume fewer carbs (around 60-70 grams per hour) in hot weather compared to cooler conditions. 2. Muscle glycogen is used up faster in the heat, while ingested carbohydrates are oxidized less efficiently. 3. Power output tends to decrease in hot conditions. Athletes need to adjust their pacing and expectations accordingly. 4. Cooling strategies are crucial: • Use ice socks, spray water on body • Cool hands, face, feet, and groin area • Start races "cold" if possible 5. Hydration is critical. Will mentioned drinking 4 liters of water in a 2.5-hour race. 6. Don't force feed in hot conditions. The digestive system may not be able to process as much food. 7. Being in good physical shape helps with heat adaptation. 8. Mental strategies are important: • Don't get discouraged by lower power numbers in the heat • Remember everyone is dealing with the same conditions • Sometimes a short break or reset can be beneficial 9. Racing by feel (e.g., heart rate) rather than power can sometimes lead to surprising performances in the heat. 10. Ketones might be beneficial for endurance in hot conditions (though more research may be needed). 11. It's important for athletes to communicate with their coaches about how they're feeling, especially during challenging weather conditions. 12. Despite the challenges, it's crucial to keep training and racing fun. 👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store! Training Plans Starting at $19! https://www.evoq.bike/training-plans 🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store 💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off 😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

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