(Speaking as a T2 diabetic here) Non diabetics can learn a lot from some points mentioned here and gaining some insight to blood glucose levels before, during and after exercise. One advantage a well informed diabetic has is understanding fueling and how our bodies react to food and stress level during exercise. I have no experience with this particular glucose monitor but have used the Abbott freestyle libre and can tell you that is wildly inaccurate due to the fact that it reads from interstitial fluid rather than actual blood and as cyclists we are often dehydrated to some degree especially on longer/hitter rides which contributes to inaccuracy. That being said the overall info here is valid and useful in terms of gaining insight to timing and quantity of nutrition required.
Really cool! Thanks Cooper and Jesse 4:46 meal 2h before, muesli bar 1h before, banana 30min before, snack 15min to the beginning of the event and solid every 45min/1h besides malto/electros drink. Post ride carbs+prot. Keep blood glucose around 90 to keep recovery going. Ride at 100+. 9:49 rest days /easy training no need keeping that constant blood sugar.
Your previous video on SuperSapiens inspired me to buy a similar system. I’m diabetic, and after 20 years of finger-pricking and testing strips etc, it’s pretty useful. And super handy on the bike, allows me to avoid spikes and lows much more easily.
Our team got to test supersapiens for a month for free. It is a very interesting product, you learn a lot and help yourself to be fueled etc. I would definitely keep it on at least for race season. However it costs to much in the moment for me (150€ a month is not cheap). At 70-80€ a month I would probably get the subscription from april to end of july.
Type 1 diabetic here - 70 (or 3.8mmol as the preferred measurement used in Aus) is 'the number' because you're now in the range of hypoglycaemia. Recovery becomes far more difficult after this, especially if its following a training ride, because it means that your glycogen stores are fully depleted. If you can keep those glycogen stores intact and fuel from carbs then your performance and recovery times will thank you. Think of it like filling your car up when the fuel warning light comes on versus filling it up only when the engine fully cuts out. Theres also the immediate safety concern that hypos bring as you'll also feel absolutely awful and notice a massive reduction in your co-ordination and mental processing speed (and this is probably the part that irks me the most about the UCI's ban on their use except for diabetics). Technical descents become impossible when your thoughts are going in two different directions and on climbs your legs feel like they've been hollowed out. Great to see CGM tech finding non-diabetic support though.
Andrew Huberman said in a recent podcast that we are much better off taking our protein in earlier in the day. He said our bodies don't do as good of a job using it later in the day. Maybe not waiting until dinner to get the protein component would also help with recovery.
Are you trying to be 120kg? Then focus on protein. If you are trying to climb your fastest or win crits off the front then focus on sugar intake. Muscle glycogen is the name of the game. Huberman can't ride 150w for more than 5 minutes😆
Really great real world experience and advice. Ironically the interest in this seems to be growing just as Supersapiens shut up shop. What do people advise to try instead?
A great insight into the product. I still think it’s daft the uci have banned it from competitions.. You made a good point about knowing what to do with the data and then using that data to make positive changes.. it’s a bit like someone having a power meter and thinking just because they have one it will automatically make them faster… great content and enjoy your riding..
I can relate - I have one and don’t use it correctly as I haven’t learnt or haven’t been shown how too - any recommendations on where to learn? Ive had 2 coach’s and they both had no idea either ..
great info , I've been using a monitor for the last few weeks and found I was going hypoglycaemia on hard rides after 40-45 mins , due to not eating enough before rides, or topping up with a gel right before.
So if I understand this correctly It’s best to have a big high carb meal 2 hours before the ride, then a light second meal like a couple of bananas and a gel 15min before the ride and then finally a gel every 40 or 60 minutes during the ride (depending on intensity)?
For Cooper he found meal 2 hours before, light snack 15 mins before, then starting to bring carbs in from sports drink / gels right from the start of the ride. Keep in mind this was during a camp with a lot of intensity
I worry about the excessive use of simple/processed carbohydrates as there are some studies linking them to excess cytokine production and therefore more inflammation. It may lead to lack of flexibility in veins and arteries.
ZERO proof of that bro. Sugar is pH neutral. It's the fatty ACIDS and amino ACIDS and LDL etc that's the cause of endothelial damage. Not to mention the current experimental medication doing the rounds. Define what is 'excessive' use of carbs. 😆😆. Body only needs about 30g of protein a day and around 10g or less of fat. Look how inflammed you look compared to me or Jesse who eat very low on the Glycation list
He didn't talk about levels during a ride/training session.......would like to know if they monitored it on Garmin or phone during rides to see if they were fueling properly during a long ride??????? Thanks Jesse!!
Good review of the product for one side of it's uses. How about how to use it to lose weight? Cause eating as much as you need to stay "recovered" and topped up with your glycogen stores. Every cyclist wants to lose weight. How would one go about doing this? Thanks for the videos Jesse
Wonder what the best strategy is for an early morning ride? E,g if you're walking out the door at 515am or so, it's not feasable to wake up at 315am to begin fuelling. Is it just kinda wake up, smash some food and hope for the best? Or what are you aiming for in terms of the glucose spike in this scenario I wonder...
You're trying to time the glucose crash (from a big meal) to happen before you exercise. So 120 min before you exercise is a "no big meal" zone. Then 15 min before you exercise you can start taking sugars to cause a glucose spike b/c exercise prevents the crash from happening.
I don't think this timing stuff is going to vary much day to day. Once you figure it out you're not going to need to monitor your blood. I also think peaks and valleys of blood sugar are probably more or less the same for everyone and doesn't vary much from person to person if they are healthy. But this is obviously a great tool for diabetics. The UCI thinks things like this are unnecessary and have banned it for competitions except for diabetics.
This is somewhat my take on it, it's useful to learn about your diet around training, but it's probably not something that couldn't be figured out on your own by trial and error and listening to your body. But if the sensor saves you months or years of learning, it could be worth the money
He mentions the liver making glucose (gluconeogenesis). I’m not sure this energy pathway would be activated unless your glycogen stores are depleted or you’re insulin resistant which he’s not. He’s clearly fueling for his training - not clear to me why gluconeogenesis is a factor in this example.
The fastest cyclists I've ever met are the ones who smash the sugar. They are always the leanest and have the best careers. The riders Ive known who are the fattest are the ones who fear sugar and love bacon and oil.
![[ ออกกอง ] วัยหนุ่ม 2544 โลกหลังลูกกรง..ทัวร์กองถ่ายหนังใน "คุกของจริง" | JUSTดูIT.](http://i.ytimg.com/vi/vB--aOkZCpw/mqdefault.jpg)
0:00 Intro
0:56 Sensor overview
1:46 Pre-training meal timing
5:11 Mid-ride fuelling
6:09 Food allergies
7:34 Blood sugar when recovering
9:25 Health vs Fuelling
10:26 Future use?
(Speaking as a T2 diabetic here) Non diabetics can learn a lot from some points mentioned here and gaining some insight to blood glucose levels before, during and after exercise. One advantage a well informed diabetic has is understanding fueling and how our bodies react to food and stress level during exercise. I have no experience with this particular glucose monitor but have used the Abbott freestyle libre and can tell you that is wildly inaccurate due to the fact that it reads from interstitial fluid rather than actual blood and as cyclists we are often dehydrated to some degree especially on longer/hitter rides which contributes to inaccuracy. That being said the overall info here is valid and useful in terms of gaining insight to timing and quantity of nutrition required.
This was so insightful! The health tech is amazing, looking forward to having these type of sensors built into all smartwatches and fitness trackers
Thanks. Yeh there were rumours of the Apple Watch looking at implementing it
Really cool! Thanks Cooper and Jesse
4:46 meal 2h before, muesli bar 1h before, banana 30min before, snack 15min to the beginning of the event and solid every 45min/1h besides malto/electros drink. Post ride carbs+prot. Keep blood glucose around 90 to keep recovery going. Ride at 100+.
9:49 rest days /easy training no need keeping that constant blood sugar.
Your previous video on SuperSapiens inspired me to buy a similar system. I’m diabetic, and after 20 years of finger-pricking and testing strips etc, it’s pretty useful. And super handy on the bike, allows me to avoid spikes and lows much more easily.
Do a week on less than 10g of fat per day and get back to us on how much your insulin sensitivity goes up.
Our team got to test supersapiens for a month for free. It is a very interesting product, you learn a lot and help yourself to be fueled etc. I would definitely keep it on at least for race season. However it costs to much in the moment for me (150€ a month is not cheap). At 70-80€ a month I would probably get the subscription from april to end of july.
Type 1 diabetic here - 70 (or 3.8mmol as the preferred measurement used in Aus) is 'the number' because you're now in the range of hypoglycaemia. Recovery becomes far more difficult after this, especially if its following a training ride, because it means that your glycogen stores are fully depleted. If you can keep those glycogen stores intact and fuel from carbs then your performance and recovery times will thank you. Think of it like filling your car up when the fuel warning light comes on versus filling it up only when the engine fully cuts out. Theres also the immediate safety concern that hypos bring as you'll also feel absolutely awful and notice a massive reduction in your co-ordination and mental processing speed (and this is probably the part that irks me the most about the UCI's ban on their use except for diabetics). Technical descents become impossible when your thoughts are going in two different directions and on climbs your legs feel like they've been hollowed out. Great to see CGM tech finding non-diabetic support though.
Andrew Huberman said in a recent podcast that we are much better off taking our protein in earlier in the day. He said our bodies don't do as good of a job using it later in the day. Maybe not waiting until dinner to get the protein component would also help with recovery.
Are you trying to be 120kg? Then focus on protein.
If you are trying to climb your fastest or win crits off the front then focus on sugar intake.
Muscle glycogen is the name of the game. Huberman can't ride 150w for more than 5 minutes😆
Really great real world experience and advice. Ironically the interest in this seems to be growing just as Supersapiens shut up shop. What do people advise to try instead?
Thanks Jesse. Good luck to Coop!!
A great insight into the product. I still think it’s daft the uci have banned it from competitions.. You made a good point about knowing what to do with the data and then using that data to make positive changes.. it’s a bit like someone having a power meter and thinking just because they have one it will automatically make them faster… great content and enjoy your riding..
I can relate - I have one and don’t use it correctly as I haven’t learnt or haven’t been shown how too - any recommendations on where to learn? Ive had 2 coach’s and they both had no idea either ..
Super interesting !
Hi Jesse just found your channel, fantastic and looking forward to more content.
great info , I've been using a monitor for the last few weeks and found I was going hypoglycaemia on hard rides after 40-45 mins , due to not eating enough before rides, or topping up with a gel right before.
So if I understand this correctly It’s best to have a big high carb meal 2 hours before the ride, then a light second meal like a couple of bananas and a gel 15min before the ride and then finally a gel every 40 or 60 minutes during the ride (depending on intensity)?
For Cooper he found meal 2 hours before, light snack 15 mins before, then starting to bring carbs in from sports drink / gels right from the start of the ride. Keep in mind this was during a camp with a lot of intensity
I worry about the excessive use of simple/processed carbohydrates as there are some studies linking them to excess cytokine production and therefore more inflammation. It may lead to lack of flexibility in veins and arteries.
ZERO proof of that bro.
Sugar is pH neutral.
It's the fatty ACIDS and amino ACIDS and LDL etc that's the cause of endothelial damage. Not to mention the current experimental medication doing the rounds.
Define what is 'excessive' use of carbs. 😆😆.
Body only needs about 30g of protein a day and around 10g or less of fat.
Look how inflammed you look compared to me or Jesse who eat very low on the Glycation list
@@durianriders actually, there’s ample evidence of this - each to their own at the end of the day but can’t deny science.
He didn't talk about levels during a ride/training session.......would like to know if they monitored it on Garmin or phone during rides to see if they were fueling properly during a long ride??????? Thanks Jesse!!
Great insight
Good review of the product for one side of it's uses. How about how to use it to lose weight? Cause eating as much as you need to stay "recovered" and topped up with your glycogen stores. Every cyclist wants to lose weight. How would one go about doing this? Thanks for the videos Jesse
Thanks. I would not use this tool to assist weightloss
@@nerocoaching thanks for the Dr Ferrari style answer hahah
🤣
Wonder what the best strategy is for an early morning ride? E,g if you're walking out the door at 515am or so, it's not feasable to wake up at 315am to begin fuelling. Is it just kinda wake up, smash some food and hope for the best? Or what are you aiming for in terms of the glucose spike in this scenario I wonder...
You're trying to time the glucose crash (from a big meal) to happen before you exercise. So 120 min before you exercise is a "no big meal" zone. Then 15 min before you exercise you can start taking sugars to cause a glucose spike b/c exercise prevents the crash from happening.
Very interesting 👌
I don't think this timing stuff is going to vary much day to day. Once you figure it out you're not going to need to monitor your blood. I also think peaks and valleys of blood sugar are probably more or less the same for everyone and doesn't vary much from person to person if they are healthy. But this is obviously a great tool for diabetics. The UCI thinks things like this are unnecessary and have banned it for competitions except for diabetics.
This is somewhat my take on it, it's useful to learn about your diet around training, but it's probably not something that couldn't be figured out on your own by trial and error and listening to your body. But if the sensor saves you months or years of learning, it could be worth the money
@@nerocoaching “…saves you months or years of learning…” this is the key; same reason I got a coach!
He mentions the liver making glucose (gluconeogenesis). I’m not sure this energy pathway would be activated unless your glycogen stores are depleted or you’re insulin resistant which he’s not. He’s clearly fueling for his training - not clear to me why gluconeogenesis is a factor in this example.
Hi, i know this isnt the right video to comment this on but what website/app do you use to monitor TSS, TSB AND CTL ?
I use Today's Plan
But if you use Strava I think you can use intervals.icu to see the load metrics for free
@@nerocoaching do you think its better than training peaks ?
I've never used TrainingPeaks
Interesting but not financially viable for long term use. Plus i don't really want a possible source of infection if i don't need to.
He is back already? So that means you guys know who got the contract. Just tell me here no one needs to know ;)
The fastest cyclists I've ever met are the ones who smash the sugar. They are always the leanest and have the best careers.
The riders Ive known who are the fattest are the ones who fear sugar and love bacon and oil.
I like coke, booze and stripers. I hope that's ok
Real men eat beef before start.
You have friends that like bacon with sugar then…
woo seems like Cooper won it...
But the UCI has banned this product from being used in competition, which I thought was pretty stupid and short-sighted.
First
✊
Sounds super unhealthy to be constantly pushing up blood sugar. For ultimate performance sure - but for the rest of us why ruin health like this?
Having blood sugar go up and utilised isn't inherently unhealthy, raised blood sugar at rest is the issue which is a different metabolic issue