I met you when you were running in cortizo in Spain, the other day a publication from your team appeared and I remembered, I saw that you had a youtube channel and I have seen all your videos, it is appreciated that they have translations. Good luck with the remainder of the season and continue like this with the TH-cam channel and it shows more races inside or the preparation is very nice to see the videos. Greetings
A really great look at your recovery. I'm just a fan, and all aspects interest me. Thanks for sharing!! Good luck for the rest of the season, too! (Loved your "shout out" during the race. It's why I'm here!)
Cool video! Do you have a goal for how much macronutrients you want to eat, related to active calories burned and your metabolism? I'd assume that you're eating more than metabolism + active calories burned right?
I don’t have a specific goal, but the majority consists of carbs, and I make sure to get in enough protein and fats as well. I don’t count my calories, but after a few years of cycling I know quite well how much food my body needs for the different amounts of exercise :)
Hey! Thanx for sharing! This seems to be a very sugary-based (high GI will spike your insulin levels like crazy!) recovery strategy. Wouldn't be better to get oatmeal and/or some other low-GI carbs to fill up the stores? How much carbs do you need to fill up muscle glycogen stores? 500g-700g? What about the next day's race nutrition? How much are you taking per hour?
Hey, thanks for the comment! It is true that there’s a lot of simple sugars involved, but most of those are consumed straight after the finish of the race, where the goal is to replenish the glycogen stores as quickly as possible. Later in the day I try to balance it out with som more complex carbs, like bread and rice. But i find it hard to eat enough if I don’t add in some sweets as well. During 6 days of racing the energy expenditure is very high, so some compromises will have to be made. That said, when I am at home training, I focus on getting in more nutritious food throughout the day, and save the sweets for the on-bike fueling. I don’t weigh my food, so I don’t know the exact amount of carbs, but I aim for around 7-10 grams per kilogram of bodyweight per day (I am currently 76kg) when carb loading. During a race I try to eat upwards of 100 grams of carbs an hour. One bar, one gel and one bottle of sports drink equals about 100 grams.
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I met you when you were running in cortizo in Spain, the other day a publication from your team appeared and I remembered, I saw that you had a youtube channel and I have seen all your videos, it is appreciated that they have translations. Good luck with the remainder of the season and continue like this with the TH-cam channel and it shows more races inside or the preparation is very nice to see the videos.
Greetings
Thanks! I have a lot of good memories from my time in Cortizo.
I will keep posting videos, so just stay tuned ;)
A really great look at your recovery. I'm just a fan, and all aspects interest me. Thanks for sharing!! Good luck for the rest of the season, too!
(Loved your "shout out" during the race. It's why I'm here!)
Thanks! Good to see my stunt worked 😜
Cool video! Do you have a goal for how much macronutrients you want to eat, related to active calories burned and your metabolism? I'd assume that you're eating more than metabolism + active calories burned right?
I don’t have a specific goal, but the majority consists of carbs, and I make sure to get in enough protein and fats as well. I don’t count my calories, but after a few years of cycling I know quite well how much food my body needs for the different amounts of exercise :)
Hey! Thanx for sharing!
This seems to be a very sugary-based (high GI will spike your insulin levels like crazy!) recovery strategy. Wouldn't be better to get oatmeal and/or some other low-GI carbs to fill up the stores?
How much carbs do you need to fill up muscle glycogen stores? 500g-700g? What about the next day's race nutrition? How much are you taking per hour?
Hey, thanks for the comment!
It is true that there’s a lot of simple sugars involved, but most of those are consumed straight after the finish of the race, where the goal is to replenish the glycogen stores as quickly as possible. Later in the day I try to balance it out with som more complex carbs, like bread and rice. But i find it hard to eat enough if I don’t add in some sweets as well. During 6 days of racing the energy expenditure is very high, so some compromises will have to be made.
That said, when I am at home training, I focus on getting in more nutritious food throughout the day, and save the sweets for the on-bike fueling.
I don’t weigh my food, so I don’t know the exact amount of carbs, but I aim for around 7-10 grams per kilogram of bodyweight per day (I am currently 76kg) when carb loading.
During a race I try to eat upwards of 100 grams of carbs an hour. One bar, one gel and one bottle of sports drink equals about 100 grams.
@@AntonStensby Thank you!
how much kcals do you eat avveysghe
Depends on the training I do, and also I don’t weigh my food. But when training I would estimate 3-7000 kcals per day
@@AntonStensby thats a lott whenn i ride 5 hours or more on 4 watt per kg i eat like 3500 a day when i burned only with cycling a 4500 kcal
So I think You shoud eat muuuch more for better performance and rececover. Do not worry about the weight:)@@jordvanvilsteren
Very interesting video, but I don't believe in massage
Why not?
@@AntonStensby I think happy massage better