My upcoming Half-Ironman is now only a few weeks away. For the 56-mile bike portion of the race, I am aiming to go sub-three hours. This will require me to sustain a pace of 19 MPH throughout the three hours.
Training to meet this goal is requiring me to push myself on the bike like never before. I find myself biking at least four times a week. I do my shorter, higher intensity rides on Monday, Wednesday, and Friday while the weekend is reserved for my longer, low and slow ride.
On top of training for the running and swimming portion of the race, these rides are becoming increasingly more difficult but remain of paramount importance.
Training Harder with DeltaG
If I am going to meet this goal of going sub-three on the bike, increasing my endurance capacity is one of my top priorities. This is largely going to be accomplished by spending more time in the saddle, pushing myself more and more, ride over ride.
The keys to increasing my endurance capacity on the bike comes down to leg strength and my VO2 max. Improvements in these two areas will enable me to bike at my goal pace.
Studies have shown that supplementation with the Oxford Ketone Ester translated into significant improvements on endurance cycling tests as a result of an increase in the rate of intramuscular fat burned and a preservation of muscle glycogen
With studies like that, I imagine you are no longer questioning why I choose to use △G to maximize my bouts of training.
My △G Biking Protocol
Although I use △G to train for all three of the different disciplines, I find it especially helpful on the bike. This is largely because my bike rides are much longer in duration than my swims and runs.
As I use △G very differently depending on what discipline I am training, I thought I would give you a look into how I specifically utilize this ketone ester and how/where it falls into my average bike training protocol.
2.5 Hours Before the Bike
This is where is enjoy my bigger pre-ride meal. It almost always consists of a half cup of quinoa, sautéed spinach, and three eggs. This meal is a healthy source of carbohydrates, protein, and fats that are sure to serve as a great base for my upcoming ride. Emphasis on the carbohydrates, as ensuing my muscle glycogen stores are full is key to maximizing the benefits of △G.
1 Hour Before the Bike
Time for my smaller pre-ride “meal”. This snack includes a 16-ounce glass of my homemade beet juice and 35 grams of Taza’s unrefined, super intense 95% dark stone-ground chocolate. Both beets and cacao have been proven to increase exercise performance through their ability to increase nitric oxide levels in humans.
30 Minutes Before the Bike
This is when I crack a bottle of △G and sip the magic elixir. △G starts to work its magic 30 minutes after ingestion.
In addition, this is when I mix together my two bottles of fuel that I will drink thought out my ride. This fuel is a mixture of essential amino acids, electrolytes, and something called Superstarch by UCAN. SuperStarch is a complex carbohydrate that contains no sugar and doesn’t spike blood sugar. The result is the slow and steady release of glucose into the bloodstream.
Go-Time and Beyond
By the time I start pedaling, I can feel the increase in energy and readiness that △G has bestowed upon me. The ketone ester in conjunction with the complex carbohydrate drink I sip throughout the duration of the session is a potent combination that allows me to push myself to my absolute limits.
Depending on how long my ride is, I sometimes will crack another bottle of △G to really boost the amount of circulating ketone bodies pumping through my veins. If it is going to be a longer ride (2.5 hours+) in which I will really be challenging myself, I will suck back the second bottle of △G an hour into my ride to ensure my performance remains at its peak level throughout the ladder half of the training session.