Train your gut to race at your best

While there are many different approaches to diet and fueling that depend on individual needs and preferences, in general higher rates of carbohydrate intake (up to a point) are associated with better race performances. Historically, the amount suggested has been up to ~90 grams of carbohydrate per hour during performance trials or competitions, but there is also individual variability to consider, as well as how well the athlete is able to train tolerance to during-race carbohydrate intake. 

The process of gut training refers to intentionally and progressively adapting the gastrointestinal (GI) system to tolerate and effectively absorb higher amounts of carbohydrates and fluids during prolonged efforts with intensity. The end goal of gut training is to minimize the chance of GI distress and maximize carbohydrate and energy availability, thereby improving the odds of a better race performance. 

If you’re preparing for upcoming events, keep reading to learn how gut training can help you perform better.

Step 1: Take in carbs before your ride

Regular high-carb meals of at least 1-2 grams carbohydrate per kilogram of body weight before your training ride or training on a full stomach can help begin the adaptation process. While you're at it, use this as an opportunity to refine your pre-race foods, quantities, and timing of intake.

Step 2: Make sure to hydrate

Being dehydrated can increase the chances of GI distress or discomfort when trying to increase carb intake, particularly at higher intensity and under thermal stress. Avoid dehydration by drinking plenty of fluids in advance of your training ride and by targeting at least 500-700 ml per hour of fluids during training.

Step 3: Test your race fuel

If you plan on using a combination of carb-electrolyte sports drinks with certain gels or chews, use those same products during your gut training sessions. Account for grams of carbs and sodium content in all products each hour, as well as hourly fluid intake. Remember, different brands can have significantly different sodium content, even if carbohydrate content is similar. Keep a spreadsheet to develop your plan complete with product names, quantity, timing of intake, grams of carbs, milligrams of sodium, and milliliters of fluid per hour.

Step 4: Set an hourly target

While 90 grams of carbs per hour may be your goal, if you aren't yet solidly comfortable with 60-70 grams of carbs per hour for similar durations and intensities to your target race, you might consider aiming for 75-80 grams of carbs per hour as something to target during the race.

Starting 2-4 weeks out from your event, start to progressively advance your during training intake from 70 to 80 to 90 grams of carbs per hour. If by race week you have improved your tolerance during training, you can then likely be comfortable at 75 grams per hour during the race. Why? Race day typically comes with race nerves and related stressors (travel, sleep disruption, appetite disruption, etc.). Training with slightly higher carb intake rates than you plan to race with is one strategy that might reduce your chance of GI distress on race day.

Step 5: Monitor and adjust

Practice your race intake in long rides and in high-intensity sessions. The more situations you can simulate race-like conditions when you are gut training, the better. Keep in mind that some amount of discomfort, like bloating, is normal during the process, and it can be more prominent if you are not used to eating a high-carb diet before training or if you're not used to taking in more than 60 grams of carbs per hour during longer or harder sessions. If you ramp up gradually, are staying hydrated, and avoiding specific ingredients that may trigger GI distress (sugar alcohols, very high sodium, very high osmolality, high-fiber foods) then the symptoms of discomfort should improve as your gut adapts to the load. Some athletes find that taking in calories and sips every 15-20 minutes helps to stay on top of the hourly goal without overloading the stomach too much at once, but larger boluses can also speed gastric emptying or reduce the amount of time the contents stay in your stomach. Try various strategies and see what works best for you.

Finally, once you are comfortable with a strategy for pre-race and during race intake, do not second guess it or try to change it on race day! For very long races, consider trialing multiple flavors of your favorite products to help reduce flavor fatigue.

If you're a BaseCamp Hexis subscriber, check out the recording of our May 12 webinar on this topic, where we took a deeper dive into the subject, answered questions, and gave a few tips on how to use Hexis for gut training and race nutrition preparation. The recording is available here.

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