Want to race ultra long events like Race Across America or Cape Epic? Coach Sofi Marin explains how INSCYD carbohydrate combustion data is essential for pacing and fueling across 24–48 hour endurance events.
Want to race or run super long races, like the Race Across America, Cape Epic, Dirty Kanza or the Transcontinental? We’ve got you covered!
As Certified Sports Nutritionist Coach Sofi Marin (INSCYD user since 2017) says: “During a 4-hour ride, you can underfuel and get away with it. However, during a 48-hour event, it’s essential to pace and fuel yourself appropriately and spare glycogen for as long as possible.”
The goal therefore is, to go as fast as possible, without running out of energy.
Simplified speaking, we can use fatty acids and carbohydrates as an energy source. Carbohydrates can be turned into energy quite fast, but we only have a limited amount of carbohydrates stored in the body.
With fat it’s kind of the opposite: without training, it takes time to turn fat into energy, but we have a lot of it stored in the body.
Refueling carbohydrates and increasing the fat combustion are 2 strategies to make sure you don’t run out of carbohydrates.
From a fuel perspective, not running out of carbohydrates is your biggest challenge in long endurance events. If you do run out of it, you will “bonk” and start considering calling a taxi.
We all have carbohydrates stored in the muscle. This carb store is called glycogen. Glycogen plays a crucial role in all endurance events.
VO₂max, VLamax, FatMax, thresholds, fuel use and training zones, from a single test in the lab, in the field or fully remote.
