📺 Here you can see the full interview about the training of the digestive system for cyclists. A conversation with Rubén, from Indya. [embed] https://www.youtube.com/watch?v=Lveu3Slwfom[/embed]
What does it mean to train the digestive system applied to cycling? It is an adaptation process with which we seek to increase our ability to drink solid and liquid food on the bike without feeling bad. We also seek to improve our behavior while pedaling, getting used to eating from time to time and regularly. It is also about minimizing possible intestinal problems and optimizing the use of nutrients while we roll. Is it so important to train it? It is very important because the function of the digestive system is limited when we make great efforts. When we roll at great intensity, all the blood goes to our legs and that causes the digestive system functions in non -optimal conditions. Digestion is complicated and it is necessary to train both carbohydrate and liquid intake. And what is the ideal way to train the digestive system? There are many ways to train it, so we will talk in general terms. For someone without habit of ingesting food on the bicycle, the first thing is to get used to drinking every time from the drum. There are many cyclists, even experienced, who do not. We would start with water, but we could soon introduce sports drink, which is easily assimilated. Then we could already put solid: dates or some fruit like banana. From there the bars and gels would come into play. We would start with small quantities. For example, with the ingestion of a gel or a bar at the time, although it will depend on the intensity of the exercise. At greater intensity, liquid or semiquid formats are preferable, since they are better tolerated. That is, we go step by step so that the organism does not suffer ... Exact. Little by little, we are increasing the amount. The best way to control it is to calculate the grams of carbohydrates per hour. What would be the minimum amount to start? Well, about 30 grams. To calculate this amount, just consult the label of each product. Let's say it is the minimum amount to avoid a Bird. From there, we will gradually increase the amount. The best way to do it is to ingest more frequently: instead of every hour, every 45 minutes. And so on, until we find our maximum tolerance.
When is it convenient to train it?
It depends on the context of each cyclist. If we do not have much habit, we must train it all year to increase tolerance little by little. For cyclists with more experience, and especially in low season, it makes no sense to get 90 grams of carbohydrates per hour. It does not favor the stomach or training. In this case, with training it one or two months before an important, sufficient challenge. Ideally, train the digestive system in intensities similar to those we are going to find in a test. It is in hard training where we really have to increase our carbohydrate intake.
Where are the limits?
Do not sin either by excess or by default. It is important not to exceed the limits to which we are accustomed on the day of the competition to avoid surprises. If you are short, instead, you can enter a Bird. And if you stay halfway you can lose a lot of performance.
Passing, on the other hand, can lead you to indigestion. Many times you are tempted to put a little more to try to give up better. It is a mistake. An indigestion implies intestinal discomfort, that feeling of not being able to eat or drink anything. Many times it is something passenger: one or two hours and then you can pay without problem. But if we take a product that we are not used to, we can expel it from above either under. When nothing enters us, all we can do is raise our foot a little and trust that the episode will pass as soon as possible.
