Sufferlandrians rejoice, our beloved National Day is nearly upon us. A day to truly show the world what we’re made of. A day to spill holy water like a burst water main, a day to void the warranty on your turbo trainer.
THERE ARE TWO WAYS ONE CAN SUFFER
We introduced the concept of ROS in Eating to Suffer and today I’ll briefly summarise the concepts needed to maximise your ROS during the Sufferlandrian National Day.
From a nutrition perspective we need to consider three things:
FUELLING THE FURNACE
At high intensities, carbohydrate is the predominate fuel source. The reason is that carbohydrate produces energy more quickly, and with less oxygen than fat.
If your goal is weight loss, or managing diabetes, or for another reason you can’t or won’t go near starch and sugar, then this may indeed be a legitimate approach. But for those who want to truly maximise ROS, then carbs will be your friend on the September 3rd.
So carbs are good, but how many carbs, and when? Let’s talk carb-loading:
Of course your nutrition on the bike will also make a big difference here too. We’ve all seen the pros blow up on a climb in a grand tour, admitting afterwards they forgot to eat. Don’t be that rider.
Plan your carbs to consume during the workout. #SUFDAY means MAXIMUM carbs on the bike. That’s about 60-90 grams an hour if you can tolerate it.
REPLACING HOLY WATER
It’s no secret that you’re going to sweat A LOT on National Day. It’s a beautiful thing. So the question becomes – how much Holy Water do you need to replace?
Here are my top tips for maximum ROS:
There’s a whole range of dietary supplements on the market that claim to improve cycling performance. We’ve provided a run down on the ones that have scientific support in Eating to Suffer. One thing to note is that some of these supplements like beta-alanine take weeks of “loading” before they’re of any use to you. So if you haven’t taken them yet then there’s no point in starting now.
Others however can be used as a one-off, or with only a few days notice. These include nitrate (contained in beetroot juice), caffeine and sodium bicarbonate. All of these supplements have potential side effects however, so my advice here would be to only use supplements that you’ve used before and you know you will tolerate.
So remember, maximise your ROS by
Eating to Suffer by Next Level Nutrition’s Alan McCubbin is a 27 page guide to helping you achieve the maximum Return On Suffering by making the right dietary choices. With chapters on preparing for specific workouts, weight loss, how to eat for a Knighthood Quest and more, Eating to Suffer is a key part of any Sufferlandrians high intensity, low volume training regime. Eating to Suffer is $9.99 USD, or $6.49 when purchased with any video or training plan.
The Sufferfest App for Mac, iPad and iPhone is the most affordable, and powerful, way to turbo-charge your fitness. Get unlimited access to our entire video library. Connect to your power meter, heart rate strap or smart trainer, and train to specific fitness targets exactly the way our coaches intended. You can even train with virtual power. Try it free today.