How to Tolerate more Fuel when Training
It’s no secret that getting your nutrition right will make training and completing the Lake Taupo Cycle Challenge much easier, but some people don’t tolerate the nutrition they use in training. If you are battling with nausea or stomach pains when training, or you just can’t keep fuel down, there are plenty of options for you to try.
The following are some common reasons why you might not be tolerating the nutrition that you take when exercising. Make changes early on in your training programme so that come event day you have the perfect strategy. A Trailblazer Nutrition Programme will help solve this, and any other issues you might have.
Potential Problem: You have tried to take on too much carbohydrates too soon in your training.
Your needs to be trained to tolerate carbohydrates during exercise. Just like you started with shorter bike rides and are slowly building up your distance, If you start with a small amount of carbohydrates per hour, and slowly increase this, you will slowly but surely train your gut to absorb the carbohydrates that you eat. Amazing a? (It is because your intestines get more ‘transporters’ that let the carbohydrate travel from the intestines into the bloodstream).
Start by sipping a sports drink every 15-30 minutes whilst exercising, before adding a gel every hour of exercise. Increase this over time and you should be aiming for at least 60g of carbs per hour of exercise by event day.
Potential Problem: You have not tolerated the tastes and textures you have tried.
Experiment with different tastes and textures. There is a huge variety of options available, from sports drink, gooey gels, sports bars, or real food (banana, dates, rice cakes). Different people prefer different options, trial a variety to see what works best for you. Don’t be put off gels because of their “artificial” nature. Gels are usually better tolerated than real food because they contain everything you need, but nothing you don’t. Real food will contain protein, fat, fibre, and other bits and pieces which you have to digest, but don’t actually help during exercise. A gel strips all the extras and gives you only what you need.
Potential Problem: You are not using the right mixture of fructose and glucose.
Use both fructose and glucose during exercise. Fructose and glucose are types of sugar and are absorbed differently (by different ‘transporters’). If you stick to just one type of sugar that transporter system will quickly get overloaded and symptoms such as bloating, pain, and nausea will arise. Most gels have got this right, but if you use food during exercise there is a chance this balance is not correct.
Potential Problem: You have not been consistent with your approach.
Once you have settled on something that works for you, stick to this - especially on event day, but also during training so get used to using these products and you are familiar with opening the packets whilst exercising. It is a good idea to look up what nutrition the event will provide on course, as you will want to have trialled this during training. Nuun and Clif sponsor the Lake Taupo Cycle Challenge, so be sure to trial their products. Please note Nuun does not contain carbohydrates.
Trailblazer Nutrition has three nutrition programmes available for people doing the Lake Taupo Cycle Challenge.
Lake Taupo Cycle Challenge Nutrition Programme - $19.95
A programme specific to the Lake Taupo Cycle Challenge that covers everything that you need to know for training and event day, but is not personalised. Click here for more details.
Trailblazer Nutrition Personalised Nutrition Programme - $49.95
The Trailblazer Nutrition Programme is an interactive, personalised, nutrition plan designed specifically for you by our sports dietitian, Tom Shand. With ongoing contact with Tom, your nutrition for training and on event day is sorted. Click here for more details.
Skype Consultation - $150
Our experienced dietitian and endurance junkie Tom Shand will assess your nutrition needs and create a plan to achieve your goals. Whether you are after pure performance, or have complex nutritional requirements, Tom has the knowledge and experience to help you. Click here for more details.