40/20s are a type of interval session, commonly used in cycling training. 40 seconds of hard effort (130% of functional threshold power) are followed by 20 seconds of rest or very easy riding (active recovery). Typically 40/20s involve 4x5 minutes of intervals with 10 minutes between each set. This session has a reputation for being tough so it’s important to consider all aspects of fueling — before, during and after.
Maurten Weekender (Free Shipping)
Maurten Weekender (Free Shipping)
The Maurten weekend pack is a selection of Maurten products designed to fuel two-weekend (Sat & Sun) rides and/or one long endurance event.
Recommended Fuelling Protocol:
Easy / Recovery Ride
- Nutrition fuel may not be needed
Short ride 2-3 hours
- 1-2 hours — Drink Mix 320 (1/2 packet of 320 in two water bottles)
- After 2 hours — Gel 100
- 2-3 hours - Solid 225
Long ride (4-5 hours)
- Aim for 30-60g of carbohydrates an hour
- Drink Mix 320 (1 packet in 1 bottle, 1 bottle with just plain water)
- 2 Gels
- Solid 225 or Solid C
Sweetspot training involves extended intervals, riding for 3x15 minutes at an effort equivalent to 85-95% of an athlete’s functional threshold power (FTP). 5 minute recovery periods between sets provide just enough rest to go again. These sessions are physically and mentally fatiguing. They require appropriate fueling before, during and after, as well as mental focus throughout to achieve the full sets. The closer the athlete is working to their FTP, the tougher the session. Sweetspot training is a highly effective method for attaining physiological adaptations and building stamina.
Over-under training sessions are structured interval workouts that alternate between specific effort peaks and valleys either side of an athlete’s functional threshold power (FTP). Exercising just above (over) FTP builds lactate, limiting performance. Reducing the intensity to just below (under) FTP conditions the body to process the lactate, even when the effort is still relatively high. Over-unders are an effective means of building FTP and simulating the sensations of racing.
Your functional threshold power (FTP) is a benchmark against which most bike training sessions are set. Knowing the FTP enables an athlete to train at the right level for their current ability. The FTP is the average number of watts that a cyclist can sustain for one hour and it provides a good indication of rider fitness. Attaining an FTP score requires a test. There are different methods, but the most accessible is a ramp test. In this test an athlete will complete a short warm-up and will then ride with regular increasing power output until the point of exhaustion — when the rider is no longer able to sustain the required power to continue the test. A Ramp Test will feel very easy to start with and then after a certain point will quickly become increasingly challenging. It takes a lot of mental focus to push to the point of absolute failure and get the best results from a test of this nature.
VO2 Max is the maximum oxygen consumption of an individual during intense exercise. The higher the number, the better the cardiorespiratory fitness and endurance of that person. A high number (some athletes can exceed 90) means that more oxygen can be delivered to the muscles during exercise.
Evidence-based carbohydrate guidelines
Muscle glycogen and blood glucose are the primary sources of energy for contracting muscles. An optimal dietary carbohydrate intake enhances recovery and optimizes glycogen stores for the next session.
3 – 12 G/KG
Daily or habitual carbohydrate requirements
Daily energy expenditure is unique to each athlete. It should consider total load, training volume, intensity and body composition. And should include pre-, during, and post-training intake.
1 – 4 G/KG
1 – 4 H PRIOR
Pre-event/training carbohydrate requirements
Glycogen stores in the body are limited. Pre-event nutrition strategies aim to optimize glycogen stores for the work required.
Where possible, athletes should avoid foods or meals with high-fat, protein, and fiber.
30 – 90 G/HOUR
During event or training carbohydrate requirements
Depleted glycogen stores can result in underperformance. Glycogen stores will last 60-90 min during high-intensity exercise, and up to 120-180 min for moderate intensity. Fueling during training and racing is important — but the amount depends on duration, logistics, and tolerability.
1 G/KG PER HOUR
FOR 4 HOURS
Post-event or training carbohydrate requirements
An aggressive refueling strategy is only necessary during intense training periods — when there is less than eight hours between two demanding sessions. Regular snacking with compact, high-glycemic index carbohydrate foods within 30 min are recommended.
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