Avoidance
There are several approaches to prevent glycogen depletion:
- Carbohydrate loading is used to ensure that the initial glycogen levels are maximized, thus prolonging the exercise. This technique amounts to increasing complex carbohydrate intake during the last few days before the event.
- Consuming food or drinks containing carbohydrates during the exercise. This is an absolute must for very long distances; it is estimated that Tour de France competitors receive up to 50% of their daily caloric intake from on-the-bike supplements.
- Lowering the intensity of the exercise to the so-called 'fat loss' level (heart rate of 130 bpm for a 30-year-old athlete) will lower both the energy requirements per unit of distance and the fraction of the energy that comes from glycogen.
Read more about this topic: Bonked
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