(photo credits to @nuno pereira @the_HuntingPedals in theGOATS 2023)
Before embarking on an ultra-distance event, we obviously need to take care of all the aspects of training necessary to consolidate proper fitness and take care of the preparation of the bike, its setup, the material we're going to take, which accessories will be appropriate given the strategy we're going to impose.
But what else can we do? Pre-load of what? CHO's (carbs)! Even sodium (but calm down)! and sleep. And that's what I'm going to write about in this article and give you tips on how you can implement pre-event strategies that will improve your performance.
Carbloading.
I'm sure you've heard of it and there's little more to it. But I'm still going to give you my opinion. Does carbloading make sense before an ultra-distance race?
It depends on how it's practised. I think it should be reformulated and not use protocols that are more logical for other types of events. Perhaps for an ultra, it should be called normocarb loading (without restrictions and without exaggeration).
Carbloading, in the usual protocols, follows a logic of supporting performance that is closely associated with higher intensity efforts and considering that ultras are not based on intensity but on endurance, it doesn't seem to make much sense.
If we abruptly increase carbohydrate intake in a classic protocol, we'll be eating around 10 grams per kg of weight. We're going to drastically lower our fibre intake to allow for absorption, so we're going to be relegated to CHO's with a higher glycaemic index and probably more inflammatory, and we're also going to have a natural retention of liquids since to absorb 1 gram of CHO's we need 3 grams of water.
So in this regard, and considering that in terms of training, at least in the week leading up to an event, we're doing tappers, I believe that consuming around 5 to 6 grams of CHO's per kg of body weight is enough. In addition to this, the inclusion of a probiotic or pre-biotic diet and/or supplementation is desirable.
As for women, depending on the phase of the menstrual cycle they are in, they should bear this in mind and so, if they are in their luteal phase, since progesterone can reduce the efficiency of CHO metabolism, they can increase their intake a little. However, I don't think it's a problem at all because at this stage women's metabolism, due to its inability to oxidise CHO's, becomes even more efficient at metabolising fat.
In addition, it may seem counterproductive to include diuretic fruits in your diet, but at the same time water intake (for replenishment) is very important. It's like a renewal and cleansing of the plasma and interstitial fluid. Fundamental.
Sodium preloading
Here, as with carbloading, behaviour must be appropriate and in keeping with the context. The context of the event itself. Obviously issues linked to the expected weather, from temperature to humidity. I think it may be enough to take around 1L to 1.5L of water with electrolytes starting 3 days before the event. Or electrolyte capsules (2 portions). It's important to balance sodium with other salts such as potassium, magnesium and calcium.
Nitrate and anthocyanin loading
This is a very interesting approach and only 500mg a day starting 3 to 4 days before the event. Fortunately there are already nitrate supplements that guarantee these quantities: on the other hand, by making our beetroot-orange smoothie, we won't be sure of the actual amount of nitrates. As a precursor of nitric oxide, it increases vasodilation and mitochondrial efficiency.
In the case of anthocyanins, we can find them in high concentration in the famous tart cherry juices and by taking one dose a day, starting three days before the event, we can guarantee very light legs without any inflammation.
Nitrates and anthocyanins work very well together.
And then we get to the sleep preload
Is it possible?
First of all, you need to impose strategies that will help you prepare for quality sleep a week before the event:
1) A gentle session of stretching, flexibility and breathing work (crocodile breathing for example) just before bed;
2) Eliminate contact with screens around 45 minutes before bedtime;
3) A warm shower;
4) Establish an hourly pattern;
5) Count sleep cycles (90 minutes). So 6 sleep cycles per night (9h), are excellent for sleep loading;
6) Avoid stimulants such as caffeine or tea after 4pm;
7) Have your last big meal about 3 hours before and eat something light and sweet before bed (don't forget that you're in a phase where you can consume a bit more CHO's) in the 3 days before the event;
8) Take marine magnesium 30 minutes before bedtime.
In this process, monitor the quality of your sleep and your HRV, and if possible your blood pressure and SpO2. In order for these values to be kept at very healthy levels, you need to monitor them.
To keep these values at very positive levels, the practices I mentioned above help a lot, or most of them, and above all avoid bad behaviours such as drinking alcohol, eating foods high in fat, especially saturated and trans fat.
Happy training. Good eating and good sleep 😊
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