if you're seeing good results on your lifts (making progress, decent recovery time), I wouldn't worry about it too much for now, especially since you said you're feeling great. Strength training is far more forgiving of low carb intake than endurance racing anyway. If you aren't getting the results you want, then you can start worrying about tweaking your diet.
Originally Posted by theone
And if you're eating a banana, some nuts, and potatoes, you likely are getting enough carbs - you can shoot for between 100-150 grams a day since you're not trying to lose weight (assuming you don't have existing issues with insulin resistance). Just make sure you're getting enough calories overall!
The Primal Holla! Eating fat. Getting lean. Being awesome.
You were sick, but now you're well, and there's work to do. - Kilgore Trout
Check out Bob Seebohar's book called Metabolic Efficiency Training. It's short and a quick read. I know a lot of very successful endurance athletes do a TON of LSD (long, slow, distance) but there are limits to how much time a non-professional athlete has to train and that is where high itensity interval work will pay HUGE dividend in your training.
Both my crit racing clients and my cyclocross clients train and race in the 150-250g/day of carbs (during peak weeks its on the higher end, recovery weeks on the lower end). To get body composition in line with where we want it (8-12% BF usually), they are in the 150 range most weeks. We do a bit of glycogen loading in the 12 hours before race time using yams, bananas and nuts (mostly cashews). Niether of these folks are gunning longer than an hour at a time and the HIIT trains them very well to handle the sprints and attacks on the course. The longer course folks are lower carb eaters as their bodies are conditioned over time to burn substantially more fat at those low HR / intensity levels.
For your 3-4 month plan, you will see the fat melt away if you incorporate high intensity spin workouts into your program. Make sure you use some form form of periodization plan so your body gets the rest it needs and can build itself back up again. I do 1X a week (recovery & week 1 in a cycle), then 2X a week, then 3x in the final week before dropping back to one during the recovery week. If you have the means, I would reccomend you get a cycling specific lactate threshold test done with blood sampling and HR as well as power numbers to dial in the appropriate intensity to get the most bang for your buck. A lot of university exercise science departments do this for a discounted rate when they need guinea pigs. Remember you should also periodize your food intake too. It should match your workouts. In recovery and early weeks of a meso-cycle you will need fewer carbs in particular, but overall less of everything. At peak weeks is when the higher carb intake will occur.
Last edited by Karma; 03-10-2011 at 01:06 PM.
Thanks a ton. I will check out Bob Seebohar. I actually had a coach last year and I this year designed my own plan (of demise ). last year I did a threshold test with my coach (good coach) and from that have my training zones. They may have changed a bit but not a lot.
Since I really killed myself before the new year and it took me 6-8 weeks to start feeling "normal" I am currently taking it very easy and recovering from the stupidity. I have not been "training" really. I rode to today for an hour at a low HR but kept my cadence above 90 most of the time and a fair amount at 100. I even did a few spins to 120. Things feel pretty good and I am sure I could have gone a couple of hours but I am taking it slow. I think next month I will start structured, low HR, base training incorporating short intervals. I have done a few the last couple of weeks like 6-10 (10-30s) with one minute rest. The short ones at high resistance and the longer a bit lower but high cadence.