In the dynamic realm of endurance sports nutrition, a noteworthy concept gaining traction is ‘carbohydrate periodization’ (Impey et al., 2018). Specifically tailored for athletes tackling events longer than a 70.3 Ironman distance, this strategy, coined the ‘Right Fuel, Right Time’ approach, has been extensively researched by renowned sports scientist Dr. Dan Plews (Marquet et al., 2016). Notably recognized as the coach behind Ironman World Champion Chelsea Sodaro (Maunder et al., 2018), Dr. Plews brings a wealth of expertise to the forefront. In this blog post, we’ll explore the science of carbohydrate periodization, drawing insights from key studies and Dr. Plews’ coaching experience. It’s essential to underscore that the focus here is on long-distance triathletes, distinct from open marathons with differing training fuel requirements.
Understanding Carbohydrate Periodization:
Mirroring training periodization, carbohydrate periodization involves fine-tuning carbohydrate intake to align with specific training objectives (Impey et al., 2018). The ‘Right Fuel, Right Time’ strategy emphasizes the need for adequate carbohydrates to bolster training quality while avoiding excess consumption on lighter training days (Impey et al., 2018). This nuanced approach aims to maximize acute performance and foster high-fat oxidation rates, crucial for the unique demands of long-distance triathlons.
Research Insights and the Dr. Dan Plews Influence:
Recent meta-regressions, including the work of Dr. Dan Plews and his PhD student Jeff Rothschild (Rothschild et al., 2022), shed light on the critical role of diet around training in comparison to carbohydrate intake during exercise. The emphasis on lower carb and higher fat diets around training sessions proves instrumental in enhancing fat oxidation. Dr. Plews, recognized for coaching high-level athletes like Chelsea Sodaro, brings real-world application to the scientific findings.
High vs. Low Carb Diet:
Contrary to the perception of being solely a proponent of a low-carb diet, Dr. Plews emphasizes an individualized approach (Impey et al., 2018). Recognizing the importance of improving fat oxidation, the ‘Right Fuel, Right Time’ strategy is shown to be effective across different athletes (Impey et al., 2018). The data, such as the transformation in Chelsea Sodaro’s fat vs. carbohydrate oxidation, highlights the success of this approach (Maunder et al., 2018).
Practical Recommendations:
Implementing carbohydrate periodization involves tailoring the approach to different training sessions (Impey et al., 2018). Refer to the table below for concise guidance:
- Endurance: Restrict carbohydrate intake during lower-intensity activity with low glycolytic demand.
- Long Duration Sessions: Ingest carbohydrates during sessions longer than 90-120 minutes to improve fat oxidation and extend duration.
- Tempo-Based Sessions: Restrict carbohydrates before longer tempo-based sessions to maximize adaptation.
- High-Intensity Sessions: Fuel intense sessions with extra carbohydrates to support training quality.
- Overall Caloric Intake: Ensure adequate overall calories, especially on days with lower carbohydrate intake.
Hughes Elites: Leading the Charge
It’s worth noting that the Hughes Elites team, renowned for training athletes in preparation for long-distance triathlons, has long embraced the ‘Right Fuel, Right Time’ approach advocated by Dr. Dan Plews. This methodology is a cornerstone of the training philosophy. If you’re an experienced triathlete looking to elevate your performance and embrace cutting-edge training methodologies, Hughes Elites is currently building its roster for 2024. Connect with a team that prioritizes innovation, science-backed training, and individualized approaches to unleash your full potential. Apply now to be part of the Hughes Elites community and take your triathlon journey to new heights.
Wrapping things up:
Carbohydrate periodization, guided by the ‘Right Fuel, Right Time’ approach championed by Dr. Dan Plews, provides a tailored strategy for long-distance triathletes seeking to optimize fat metabolism and overall performance (Impey et al., 2018). With insights from both research and practical coaching experience, athletes can unlock their full potential by strategically timing carbohydrate intake. Explore this approach and consider consulting experts or reliable nutritional sources for personalized guidance.
References:
Achten J, Jeukendrup AE. The effect of pre-exercise carbohydrate feedings on the intensity that elicits maximal fat oxidation. J Sports Sci 21: 1017–1024, 2003. doi: 10.1080/02640410310001641403.
Impey SG, Hearris MA, Hammond KM, Bartlett JD, Louis J, Close GL, Morton JP. Fuel for the work required: A theoretical framework for carbohydrate periodization and the glycogen threshold hypothesis. Sports Med 48: 1031–1048, 2018. doi: 10.1007/s40279-018-0867-7.
Marquet LA, Hausswirth C, Molle O, Hawley JA, Burke LM, Tiollier E, Brisswalter J. Periodization of carbohydrate intake: Short-term effect on performance. Nutrients 8: 755, 2016. doi: 10.3390/nu8120755.
Maunder E, Kilding AE, Plews DJ. Substrate metabolism during Ironman Triathlon: Different horses on the same courses. Sports Med 48: 2219–2226, 2018. doi: 10.1007/s40279-018-0938-9.
Maunder E, Plews DJ, Wallis GA, Brick MJ, Leigh WB, Chang WL, Stewart T, Watkins CM, Kilding AE. Peak fat oxidation is positively associated with vastus lateralis CD36 content, fed‑state exercise fat oxidation, and endurance performance in trained males. Eur J Appl Physiol 122: 93–102, 2022. doi: 10.1007/s00421-021-04820-3.
Rothschild JA, Kilding AE, Stewart T, Plews DJ. Factors influencing substrate oxidation during submaximal cycling: A modeling analysis. .
Rothschild JA, Islam H, Bishop DJ, Kilding AE, Stewart T, Plews DJ. Factors influencing AMPK activation during cycling exercise: A pooled analysis and meta-regression. Sports Med 52: 1273–1294, 2022. doi: 10.1007/s40279-021-01610-x.
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