Why you are a diesel engine and the FIX.

15 Feb

Written By Velo Performance Cycling Club

How many times have I heard master cyclists say... I'm a diesel engine! It's a common comeback when talking about how their cycling output has changed as they've got older.

Training energy systems, Vo2, Threshold, and Muscle types to be stronger, more efficient, more powerful, and more reactive will certainly change a diesel engine to become faster. Still, there is one thing no matter what you do in training that will make you a DIESEL engine.

NOT EATING ENOUGH OF THIS ⬇️

In a world where carbs, high insulin, and sugars are demonised as toxic, dangerous, and poisonous (and that carbs are still fattening 🤦🏻‍♂️) it's no wonder why some cyclists might want to steer clear of high-carb, high-glycemic foods.

Going low carb will make you lose weight (not body fat) quickly because, for every 1g of glycogen stored, you hold between 3g and 4g of water in cells. This is why you can easily lose 3+ lbs scale weight in a few days on a low-carb diet.

Going low carb higher fat will also make you SLOWER and more of a diesel engine! Here's why!

Did you know that FAT takes 2 x more oxygen to burn as fuel? This is not a problem at easy aerobic paces. Low carb kills performance in our ability to push hard efforts, maximal muscle force contraction, and our Vo2 ceiling.

WHY?

Carbohydrates come equipped with one oxygen for every carbon and only need one additional oxygen per carbon to metabolize aerobically.
Fats do not contain oxygen (in the fuel part of the molecule) and need two additional oxygens per carbon to metabolize aerobically.

" All simple sugars have the same basic formula: Cn(H2O)n. That means that every carbohydrate has exactly one carbon and oxygen atom for every two hydrogen atoms—or that carbon and oxygen are always found in equal measure in any carbohydrate"

Carbohydrates need half as much oxygen to metabolise ATP energy to produce power and force and it takes fewer cellular processes to drive this energy output. Simply put low carb makes you a diesel engine.

"As with carbohydrates, all fats have the same basic structure with only a small amount of variation: CH3(CH2)nCOOH.* In reality, however, only the tail end—the “CH3(CH2)n” part—is important as a fuel, which means for all intents and purposes, fats do not contain oxygen, and the body must provide all the necessary oxygen itself"

It's clear that eating a lower carbohydrate diet will reduce high-end performance in sessions. Compounded over time this will reduce your maximal training gains. Basically, eating more carbs will improve muscular force, increase maximum muscular contraction, and raise your Vo2 ceiling.

Could it be that you are NOT a diesel engine? Is it the case that you are eating too few carbohydrates to produce the high-octane efforts and powerful muscle contractions to deliver in training?

Why you might be a diesel engine!

Carbohydrates require less oxygen to metabolize aerobically than fat, giving carbohydrates a per-unit-of-oxygen energy bonus.
Without sufficient oxygen, the muscles must rely on anaerobic energy production, a process that rapidly increases intramuscular acidity, reducing output.
Since carbohydrates can produce more aerobic energy with less oxygen, they can make the limited supply of oxygen in a contracted muscle go further, helping prevent fatigue.

How much carbohydrate do you eat daily?

Daily Carbohydrate Fueling Recommendations To Drive Quality Training And Recovery For Cyclists (This includes main meals and in-training carbs)

Light - Low - Low-intensity or Skill-based 3 - 5g/kg

Moderate - Moderate-intensity 5 - 7g/kg

High - Moderate to high intensity (1 - 3hrs/d) 6 - 10g/kg

Very High - Moderate to high intensity >(Greater than) 4-5hrs/d 8 - 12g/kg

Food for thought. How do you measure up daily on the above?

"During intense exercise or any time your muscles are deprived of oxygen for any reason, carbohydrates gain a distinct and incontrovertible oxygen advantage"

Why you are a diesel engine and the FIX.

Action, Momentum = Motivation

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