CHO/lipid power -- running versus cycling
DC, United States 7 Mar 2012
Dr. Ferrari --
I was intrigued by your article on Lance/Kona given that I have followed your writings on the lipid power. I do some ultracycling events(320+ km/4-5000m climbing), and I am now adding some trail running as well with the goal of running hilly 50km+ races. How do you think about CHO needs/lipid power for these two different sports?
I suppose your ultracycling needs 10-12 hours
Italy 7 Mar 2012
while running just 4-5 hours.
Sure the CHO power will be higher in running.
To evaluate better I need to know av speed/watts you develop in both events, and your age, body weight.
United States 7 Mar 2012
Thank you! I was just thinking more generally, but since you asked, I tend to have riding times of 12-13 hours on cycling double centuries (I believe I had average watts of 180 for a 12 hour effort (some mid-ridesickness), I am 70kg and 175cm now).
Running is a question mark. I have only run about 10 times this year, and did my first half marathon with 2,000 feet of climbing in 1.5 hours. The other events are much tougher (probably 6,000 feet for a 50k, 10,000 feet for a 50 mile), so I would expect to run for 4-9 hours?
Here is a file (it was 13.2 miles, but GPS gets lost so it shows up shorter).
180 av watts over 12h effort is an excellent performance.
Italy 11 Mar 2012
Assuming 6h almost flat at 200w, 4h uphill at 250w and 2h downhill at 60w :
-flat : 4320kcal ( 70% fat=336g=0.93g/min ,
30% CHO=324g=0.90g/min )
-uphill : 3600Kcal (60%fat=240g=1.00g/min
40% CHO=360g=1.5g/min )
-downhill :430kcal (90%fat=43g=0.35g/min
Totally 695g of CHO.
Running : 50 miles (80km) at 10 km/h = 8h
Total 5600 Kcal (60% fat =373g=0.77g/min
40% CHO=560g=1.16g/min ).
If you can run faster, the CHO will be burned in higher %.
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