Carbohydrates, weight loss and periodization

The absolute measure of a cyclist's abilities is the ratio between their weight and their power.

The higher the number of watts per kilogram, the greater the ability to climb quickly.

The problem is that once the body has been trained for performance, the main challenge in improving this ratio is to reduce its weight. This is far from easy, especially when the body is asked to repeatedly perform strenuous tasks and demands to be fed accordingly.

Carbohydrates and periodization

Carbohydrates are the main source of energy for athletes, yet they have a very bad reputation. Many people seek to replace them or even eliminate them from their diet, claiming that they contribute to weight gain.

"You can't perform without carbohydrates," insists Alexandra Lavoie. "All studies show that they are necessary in sports if you are exerting intense effort and want to perform well."

However, she adds, it is possible to train without carbohydrates. But not for very long or at very high intensity.

"This is called periodization, which means consuming fewer carbohydrates before less intense exercise, such as rides , moderate rides , in order to train the body to use fat as fuel."

Low-intensity training on an empty stomach follows the same principle: getting the body used to adapting to a lack of carbohydrates so that it draws on its fat reserves instead. Scientific literature indicates that this practice is useful during prolonged endurance efforts (such as competitions), when the body may lack carbohydrates despite being supplied with them.

But be careful not to overdo it or go too long with these fasting workouts. We're talking about training in zones 1 or 2, which should not exceed 90 minutes.

You can contact Alexandra Lavoie at alexandra_nutrition@hotmail.com.