{"id":33753,"date":"2020-06-25T08:56:53","date_gmt":"2020-06-25T06:56:53","guid":{"rendered":"https:\/\/www.alpecincycling.com\/?p=33753"},"modified":"2022-02-10T09:59:08","modified_gmt":"2022-02-10T08:59:08","slug":"low-carb-training","status":"publish","type":"post","link":"https:\/\/www.alpecincycling.com\/en\/training\/low-carb-training\/","title":{"rendered":"Low Carb Training: Train more effectively without carbohydrates"},"content":{"rendered":"\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a0affc851c5e&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"6a0affc851c5e\" class=\"wp-block-image size-large wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"952\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/low-carb-training_ernaehrung-1024x952.jpg\" alt=\"\" class=\"wp-image-33884\" srcset=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/low-carb-training_ernaehrung-1024x952.jpg 1024w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/low-carb-training_ernaehrung-300x279.jpg 300w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/low-carb-training_ernaehrung-768x714.jpg 768w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/low-carb-training_ernaehrung-1536x1429.jpg 1536w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/low-carb-training_ernaehrung-2048x1905.jpg 2048w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/low-carb-training_ernaehrung-1920x1786.jpg 1920w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/low-carb-training_ernaehrung-1500x1395.jpg 1500w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/low-carb-training_ernaehrung-1060x986.jpg 1060w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/low-carb-training_ernaehrung-700x651.jpg 700w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/low-carb-training_ernaehrung-325x302.jpg 325w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Enlarge\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><\/figure>\n\n\n\n<p><strong>Those who&nbsp;forgot&nbsp;carbohydrates before and during training cannot only improve their fat metabolism and aerobic endurance, but also shorten their&nbsp;training time if cleverly timed.&nbsp;<\/strong><\/p>\n\n\n\n<p>Low carb, low sugar, or&nbsp;even&nbsp;training&nbsp;on an empty stomach&nbsp;have&nbsp;become more and more relevant in cycling in recent years.&nbsp;While it was the&nbsp;professionals&nbsp;who first started&nbsp;looking into and using this training method, meanwhile&nbsp;more and more&nbsp;non-professional athletes&nbsp;of all performance levels have come to&nbsp;tackle it, too, i.e.,&nbsp;they train their body&nbsp;to use&nbsp;mainly&nbsp;fatty acids as fuel and carbohydrates only during more intensive&nbsp;sessions.&nbsp;&nbsp;<\/p>\n\n\n\n<p>&#8220;Train low&#8221; is a generic term for all forms of this periodized nutrition,&nbsp;which&nbsp;all have in common that athletes already start into their training sessions&nbsp;with a reduced carbohydrate availability. But why is&nbsp;this kind of&nbsp;training necessary at all?&nbsp;<\/p>\n\n\n\n<p>The aim of this&nbsp;kind of&nbsp;training&nbsp;for amateur athletes&nbsp;is, for example with regard to a cycling marathon, to reduce the metabolization&nbsp;of carbohydrates and to train the fat metabolism. This form of training economizes and enlarges the mitochondria&nbsp;\u2013&nbsp;i.e. the&nbsp;power plants in the muscles &#8211; which also improves the maximum oxygen intake.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Low<\/strong><strong>&nbsp;c<\/strong><strong>arb<\/strong><strong>&nbsp;t<\/strong><strong>raining:&nbsp;<\/strong><strong>using fats as fuel&nbsp;<\/strong>&nbsp;<\/h2>\n\n\n\n<p>&#8220;While fats are available in abundance and can be regarded mathematically as an almost &#8220;infinite&#8221; quantity, carbohydrates are nevertheless always the dependent variable when choosing a substrate&#8221;, explains professional coach Bj\u00f6rn&nbsp;Geesmann&nbsp;from HYCYS (www.hycys.de). If carbs are&nbsp;available,&nbsp;the body&nbsp;will use them for fuelling&nbsp;in larger&nbsp;quantities and&nbsp;hardly use&nbsp;fats.&nbsp;<\/p>\n\n\n\n<p>If there is a permanent supply of carbohydrates, this leads to a permanently high carbohydrate consumption and generally poor fat metabolism. If carbohydrates are only available in a reduced form, the body has to adapt and use more fats.&nbsp;<\/p>\n\n\n\n<p>The energy production of our organism is comparable to a hybrid engine in a car. The human&nbsp;\u201cengine\u201d&nbsp;uses&nbsp;fats and carbohydrates as fuel&nbsp;up to the individual anaerobic threshold.&nbsp;<\/p>\n\n\n\n<p>As soon as the threshold is reached, it runs on&nbsp;carbohydrates&nbsp;only. Unlike in a car,&nbsp;human athletes&nbsp;do&nbsp;not have a switch to select the fuel&nbsp;source&nbsp;but must train&nbsp;their&nbsp;hybrid&nbsp;engine to produce energy efficiently, i.e.,&nbsp;to&nbsp;use fat. If they manage to do so,&nbsp;they&nbsp;do not&nbsp;have to&nbsp;re-load on fuel quite&nbsp;as often, because fats are&nbsp;an&nbsp;&#8220;infinite&#8221;&nbsp;energy source, carbohydrates are not.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Low carb training provides a strong training stimulus<\/strong>&nbsp;<\/h2>\n\n\n\n<p>If the organism is provided with few carbohydrates, energy supply&nbsp;processes&nbsp;will&nbsp;change,&nbsp;and the body&nbsp;will&nbsp;furthermore&nbsp;be&nbsp;stressed in addition to the&nbsp;regular&nbsp;training stimulus. &#8220;On the plus side there are important physiological and hormonal adjustments with effects such as reduced carbohydrate consumption and,&nbsp;as a result, an optimized fat metabolism,&#8221; explains sports scientist Bj\u00f6rn&nbsp;Geesmann.&nbsp;<\/p>\n\n\n\n<p>&#8220;On the debit side, there is an increased susceptibility to infection and greater fatigue,&#8221; says&nbsp;Geesmann. In addition,&nbsp;muscles&nbsp;may&nbsp;suffer when the organism tries to convert muscle protein into glucose, i.e. fuel, in the absence of carbohydrates.&nbsp;<\/p>\n\n\n\n<p>This risk can be significantly minimized by a protein- or fat-rich diet &#8211; before, after or even during&nbsp;training,&#8221; says Bj\u00f6rn&nbsp;Geesmann.&nbsp;After all,&nbsp;it is not about reducing the&nbsp;amount&nbsp;of calories&nbsp;taken in, but about periodizing the carbohydrate intake&nbsp;only. The effects of&nbsp;an&nbsp;improved fat metabolism can be&nbsp;generated&nbsp;simply by using carbohydrates differently, i.e.&nbsp;by cleverly timing their intake.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Training on an empty stomach: for ambitious athletes only&nbsp;<\/strong>&nbsp;<\/h2>\n\n\n\n<p>If you want to&nbsp;forgo&nbsp;carbohydrates, why not&nbsp;train on an empty stomach? &#8220;Some pros do this&nbsp;as well&#8221;, explains&nbsp;Geesmann,&nbsp;but considers this&nbsp;approach&nbsp;a bit too risky for&nbsp;non-professional&nbsp;cyclists. &#8220;In this case&nbsp;glycogen stores&nbsp;run usually very low and the organism&nbsp;may&nbsp;react with blood sugar fluctuations due to the lack of nutrients, which&nbsp;runs counter&nbsp;to the goal,&#8221; says&nbsp;the sports scientist.&nbsp;<\/p>\n\n\n\n<p>Low carb training has proponents and opponents. It is undisputed that the training stimulus and the influence of these epigenetics are great. But anyone who wants to train this way must be aware of the&nbsp;special&nbsp;circumstances.&nbsp;It may well be the case that the performance of some&nbsp;athletes&nbsp;decreases. &#8220;You often hear from&nbsp;within&nbsp;the professional peloton that&nbsp;this kind of&nbsp;training&nbsp;is of no use&nbsp;for sprinters,&#8221; says&nbsp;Geesmann.&nbsp;<\/p>\n\n\n\n<p>&#8220;But I know&nbsp;of&nbsp;coaches who use it successfully for sprinters to&nbsp;keep them fresh for&nbsp;the last 1000 metres.&nbsp;In this case,&nbsp;too,&nbsp;it is a question of timing, dosage and, of course, the physiology of the athlete,&#8221; says the sports scientist.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips for&nbsp;<\/strong><strong>riding<\/strong><strong>&nbsp;with reduced carbohydrate stores<\/strong>&nbsp;<\/h2>\n\n\n\n<p>If you have never completed a low carb training session,&nbsp;it is not recommended to start with the most extreme option right away, i.e. to deliberately empty&nbsp;the&nbsp;stores&nbsp;with a training ride in the evening and complete the next session after a low carb breakfast the morning after.&nbsp;&nbsp;<\/p>\n\n\n\n<p>The better option is to climb on the bike, maybe even on the bike turbo,&nbsp;rested&nbsp;and&nbsp;after a low-carbohydrate breakfast,&nbsp;to&nbsp;complete an hour-long easy ride and see what happens.&nbsp;The scope &#8211; but not the intensity &#8211; can then be increased from time to time.&nbsp;Stay&nbsp;roughly&nbsp;in the lower GA1 range&nbsp;intensity-wise.&nbsp;<\/p>\n\n\n\n<p>If you&nbsp;like to play by numbers: modern performance diagnostics, including&nbsp;ergospirometry,&nbsp;do not only&nbsp;determine the maximum lactate formation rate,&nbsp;but&nbsp;also the optimal training intensity for a so-called&nbsp;FATmax&nbsp;training. &#8220;This is&nbsp;the zone in which&nbsp;the athlete actually metabolises most fat,&#8221; says&nbsp;Geesmann.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Low&nbsp;carb&nbsp;training:&nbsp;stress&nbsp;for the immune system<\/strong><\/h2>\n\n\n\n<p>As this form of training is extremely stressful for the body due to the shortage of carbohydrates and stimulates the immune system&nbsp;a lot, athletes&nbsp;must be rested and not&nbsp;the least&nbsp;be&nbsp;fatigued. &#8220;Furthermore, athletes&nbsp;should&nbsp;consume&nbsp;carbohydrates afterwards and&nbsp;maybe not join large crowds immediately,&#8221;&nbsp;Geesmann&nbsp;advises.&nbsp;<\/p>\n\n\n\n<p>Forgoing&nbsp;carbohydrates after&nbsp;training&nbsp;is also a way of prolonging or increasing the stimulus set by the training. &#8220;I would advise against this, however, as stress always has a two-way effect, i.e.,&nbsp;improved adaptation versus a worsened general condition,&#8221; says the sports scientist. Moreover, the data situation is still too vague&nbsp;on this.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Those who forgot carbohydrates before and during training cannot only improve their fat metabolism and aerobic endurance, but also shorten their training time if cleverly timed. <\/p>\n","protected":false},"author":4,"featured_media":33884,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[90,87,1],"tags":[],"class_list":["post-33753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-training","category-unkategorisiert"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Low Carb Training: How to train effectively without carbohydrates<\/title>\n<meta name=\"description\" content=\"Low carb training can help exercise performance and shorten training times. 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