Is High Carb Your Only Option

I was recently reading this post on the difference in fueling for Gravel Vs Road.  First off, I realize
it is a post on The Feed so in large is an ad for things they sell and in truth expect this as they are a business after all.  But in reading the post I did have some thoughts as often happens when reading posts on fueling.

First, is there a difference in fueling between Gravel and Road - well when you get into the article it is actually Multi-Day Races?  The post mostly talks about forms of fuel more than fueling in general as at the end of the day fueling is about supplying enough fuel for a given effort and duration and that does not change.  When you take a particular fuel may change due to terrain or effort but still is about energy expenditure.

I did find it interesting that the one issue I find - regardless of ones view on what to fuel with - is that one of the differences is how the terrain can affect how you fuel.  The article did talk about the need to carry your own fuel quite often.  But, the issue is getting it in when the terrain may make that difficult.  One reason things like bars are less ideal for gravel is it is just hard to open and consume them when the terrain makes it hard to eventuate your hands of the bars.  So, often you need to eat when you can as opposed to when your timing says you need to eat.

Then comes the part where I get frustrated - and I know this comes from my overall view of this ultra high carb approach that is everywhere, and here - as there is no talk about alternate fuels but simply assumes, at least for the author, 100-120g of carbs but one has to ask is this the level for everyone.  Sadly no mention of that,  so if one was reading this and is sold on Carbs are King, since that is pretty much all one hears, they may take away they also need the same qty.  I am not saying the author is saying this but the way the article is written there is no caveat to lead one to ask - What is MY Need?  The problem is even if one asks that and searches online the varius websites that will give a number also only look at carbs as ones fuel and often the only questions asked is what time one wants to run or ride and then they just base fuel intake based on time.  However fuel intake needs to take into account effort over time and if we are honest with ourselves for the vast majority of people that effort is not even close to that which the pros put out.

Based on all of this and how our bodies are designed to work if one basically relies solely, or largely, on carbs for fuel, or for that matter any one fuel, you are not using all the fuel sources you were designed to use and thus not metabolically flexible.  The people who push the carb-centric view tend to ignore endogenous fat as a fuel by simply saying it is for easy efforts and then often using the old, and proven out dated, number of 0.5g/min at 50-70% of max heart-rate.  What has been seen is athletes training to be fat adapted can exceed 2.0 g/min.  What this higher number means is one can burn fat at higher levels than expected and thus reserving your carb stores for when they are truly required - instead of burning carbs, which the storage of is limited up front when the effort is lower.  This is truly being metabolically flexible but to accomplish this one needs to get ones body metabolically healthy.

I and those of us that practice/utilize Optimized Fat Metabolism (OFM) are not against carbs and use them when required for a workout or race but due to being able to use multiple fuel source the carb needs are less.  As mentioned before there is an effort at which carbs are the preferred fuel for the body and this stands for those of us that are fat adapted.  All too often when one seeks out fat adaption the first thing that comes to mind is KETO.  Well we do use KETO as a tool rather than a day in and day out eating plan.  The goal in all of this is to regain our metabolic health to be able to use all the duel sources we have been designed to use.

Let me add here that along with the benefit of not necessarily using so many carbs by saving them when the effort allows.  Again, when racing you may indeed need quote a few carbs but likley not the extraordinary amounts being proposed out there today.  But, also when the conditions, such as heat, lead to not being able to consume as many calories your body still has a source of fuel it can turn to - endogenous fat.  A key component of being fat adapted, and this carries over to even those with a carb focus, is taking in enough hydration which is more than just water but includes electrolytes.  Many times when people think they are not fueled as they should be the truth is they are usually under hydrated.  

So what does this all mean - well if you want to have more than one source of energy that you body can utilize efficiently OFM is for you.  Not only that but in working to be fat adapted the first step is to deal with your metabolic health/capacity which gives you true metabolic flexibility and from this better health which really should be all our goal.

You Have Other Options

If you want more info on OFM you can check out the OFM/Vespa Website.

One of the tools we use is Vespa which is a peptide that works as a catalyst to help burn fat.  You can find more info at the VespaPower website.  See below for a link and code for a discount on Vespa.

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

CrossFit Journey - #1

First, let me say there are way more people that can speak to the specifics and benefits  - and
dangers - of CrossFit than me.  My intention is to speak to why I am adding it to my training program and how I will try and work to fit it in.  I will also share some things I have learned, even if in only my first three sessions, and things I think others will benefit from.

Why with finding it so hard to get in enough training for riding and running would I add more to my plan?  I had to ask myself that question and this with my running and riding being less this past year and still tired would I add more.  To be up front my back going out the day before the run portion of the Gravel Worlds 1/2 Double set me down this road.  By the way I was able to do the 1/2 Double (2nd in 50+ for 25K and 7th Men’s Overall, no age group but would have own a 50+ if there was one, for the Double.  Not even sure how I did it but by the grace of God I was able to do so.  But still needed to address the back issue with is not new.

What this issue with my back did was push me to to deal with the imbalances running and riding tend to create.  For me, in looking at a number of options CrossFit seemed the best option - but tailored to me and more on that in a bit.  It also helped that near where I live we have a great CrossFit location (CrossFit Green River - FB Page ) that I knew a couple people at.  Being local and in talking to my friend Scott Hess (Owner of The Spoke Easy Bike Shop in C’ville - FB Page ) this seemed a good place to start.

I had also thought about just joining to a gym and that could work and I could even do this at home and be less expensive, to some extent but would need some equipment, and as I live 25 miles or so from town for sure more convenient.  The issue with this is for me I need some accountability to get it done when it comes to lifting and other strength work as easy for me to just go for a run or ride.  Also, the issue with anything that includes some sort of lifting is technique driven if done correctly and while this can also be a problem with CrossFit it for sure is a greater issue if done at home with me and YouTube.  I knew that one of the plusses with a local CrossFit gym was there would be someone there to help with the technique which is key as in any lifting most injuries not only come from too much too soon but also doing “it” incorrectly.

In my first three visits it became clear that while I may be more fit endurance wise than many when it comes to moves and activities outside my wheelhouse I am far from where I need to be.  One thing as we age, I am 66, that becomes more important is working to maintain muscle mass and with as much riding and running as I do I may maintain the specific muscles to those activities but I am far too weak in all the other muscle groups and that is not good for aging well.  Man was I sore about 30 hours later after doing a lot of sit-ups on my first session - my bad for trying to do too many - and the second class ( only doing one a week for now) I aggravated my elbow with a particular lift that I had difficulty doing and trying to do more than I should.  This was all on me as feel the issue but kept pushing on. Actually this revealed an issue I already had as I know when I get done with a long gravel ride, especially races, my right elbow hurts as just puts a lot stress on it.  So there is another plus that long term will be dealt with.

I did find that once I started the CrossFit and looked up a few moves on YouTube, so as to get some further insight, I started getting lots of videos that spoke of the “Fall of CrossFit” with injuries being one of the main culprits.  Honestly I can see this as a possible issue as there are indeed a lot of technical aspects to the routines and if done tired, which does happen, that can exacerbate issues.  To me the issue more comes from a couple possible areas - first being the instructors lack of making sure things are done correctly - so far I can say that Tim Shepherd who is the instructor for my classes has been great.  He has worked with me on the moves and some weaknesses he sees and has mentioned about scaling the workouts.

This leads to the other issue I see that is largely on the one doing the activity, even though the location one attends may have some bearing on this as well.  With CrossFit many of the workouts are set up and timed so you can work to see if you do better so you need to know yourself and cut the weight if needed and go slower if that is best.  For sure early on I say use less weight - put the ego to the side when the person next you is lifting more and you think you should be there, as well, or even ahead of them - and go slower and focus on form and doing the moves correctly rather than speedily.  The issue with getting close to failure when you try and go fast is that, and this is especially true if you are new to this, your form will start to degrade and while you may push that weight or jump up that box as the workout calls for you will likely not being doing is you should and injuries can follow.

Yea, the class leader can catch this - Tim has told me a few times to use lower weight as I was not doing the move correctly - but we all need to take responsibility for knowing our bodies and what is right for us.  If the move seems hard use less weight, do it slower and ask questions - that is what the instructor is there for.  If they don’t have time to help it might be good to look for someplace else.  This is not even bashing the location as I am sure there are places more set up for experienced CrossFitters so little real guidance is needed but for many who need guidance so as to be successful you need to attend a different place.  By the way you do need to know how to define success for you as for me it is simply to get stronger and balance out my imbalances so I can run and ride better.  

Another thought, and this is how I will use this, make sure you are careful how this all fits your regular schedule.  If you do CrossFit often you will find the the workouts while relatively short are often hard - reason it is called High Intensity Interval Training (HIIT) - so you have to weigh that with your other work.  From my end I am going to work to not do so much HIIT, will do it some weeks and adjust my other workouts for it, but just seek to get stronger as I will get a good deal of my cardio from riding and running as that is where I need it.  I know some have worked to use the HIIT to get there cardio and that works for them but for me as I race - both running and riding - I like the cardio aspect to be more specific to those events.

Again, find the right gym - in my area that is CrossFit Green River - that works for you and if you are not experienced at this then make sure it is one that will help you do it right.  Also, know your body and while you may be completive as I am keep in mind unless you are looking to win some CrossFit competition the only one you need to compete against is yourself.  Hey, I would say even if CrossFit is going to be your sport it is still better and safer to focus on yourself and not compete against the guy or gal next to you.  Another thing to do is work to be part of the community you are in where you are at as to me that is another of the great benefits of doing this at a place rather on my own in some gym or at home.

Is CrossFit for you - I think it can be but you need to know why you want to do it, how it fits your needs and then how you will work it in.   More to follow as I work through this as next for me is to figure out a schedule.  Funny as I looked this up and found a few people that work this out with running and CrossFit but when you also add in riding it gets a little more difficult.  Probably closer to Triathlon training so may look at how to adapt training from that end other than mine.  More to come.