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Charlie’s Tips: Nutrition and Hydration for ESR Training

ESR Riders:

May is here and the weather is starting to favor outdoor rides again. If you’re following the ESR Training Plan, the volume of your weekend endurance rides is starting to build to the point that we need to start to pay attention to nutrition to make sure you have the fuel for the work required.

In my coaching practice, I spend equal amount of time prescribing training and fueling strategy necessary to complete the workouts. In this era of low carbohydrate diets, getting my athletes to consume enough carbohydrates is a struggle, but when they do, the difference in the consistency of their moderate to high intensity efforts is astonishing. And this, my friends, is where the magic happens.

Carbohydrate needs may be different at different exercise intensities. When the exercise intensity is low and total carbohydrate oxidation rates are low, carbohydrate intake recommendations may have to be adjusted downwards.

With increasing exercise intensity, the active muscle mass becomes more and more dependent on carbohydrate as a source of energy. Both an increased muscle glycogenolysis and increased plasma glucose oxidation will contribute to the increased energy demands. It is therefore reasonable to expect that exogenous carbohydrate oxidation will increase with increasing exercise intensities.

Hydration is perhaps even more critical to get right for all workouts. One of my favorite quotes, “nutrition doesn’t work in a dehydrated environment,” sums it up well.

Here’s a great in-depth article written by CTS Coach Renee Eastman that spells it all out.

Be well and Train Right! 

Charlie Livermore l Pro Coach Carmichael Training Systems