This past spring, during the 2023 Women’s Strade Bianche race in Italy, Kristen Faulkner from the Jayco-Alula Team was spotted with a continuous glucose monitor (CGM) sensor on her arm and disqualified from the race. The UCI regulations do not allow these CGM sensors to be worn during a race as they feel they would give a rider an unfair advantage. Many of the men’s pro teams have been using CGM technology in their training leading up to their big races to perfect their individual fueling strategy. One team in particular, the Jumbo-Visma squad, used them extensively in the off-season during their training camps.
Extensive training requires careful attention to fueling strategies in order to optimize performance and maintain energy levels. Traditional methods of determining carbohydrate intake have relied on general guidelines and individual trial and error. However, with the advent of CGM technology, cyclists can now gain valuable insights into their glycogen levels and fine-tune their fuel intake accordingly. In this blog post, we will explore how this technology can help cyclists dial in their carbohydrate intake to ensure optimal glycogen levels during training sessions and then execute their best fueling strategy on race day.
Continuous glucose monitoring involves wearing a small sensor that measures glucose levels in the interstitial fluid, providing real-time data about blood glucose fluctuations. These sensors are typically attached to the skin and transmit data wirelessly to a cycling computer or a smartphone app, allowing cyclists to monitor their glucose levels throughout their training sessions.
The Importance of Glycogen for Cycling Performance
Glycogen, the stored form of glucose in our muscles and liver, serves as the primary energy source during prolonged cycling efforts. As glycogen levels deplete, cyclists may experience a decline in performance, increased fatigue, and difficulty sustaining high-intensity efforts. Optimal fueling, therefore, requires maintaining adequate glycogen levels during training and racing.
Using CGM to Determine Carbohydrate Intake
CGM technology offers cyclists real-time insights into their glucose levels, enabling them to make informed decisions about carbohydrate intake during their rides. By monitoring their glucose response to exercise and carbohydrate intake, cyclists can determine the frequency and quantity of carbohydrates needed to sustain optimal glycogen levels.
Pre-Ride Baseline:
- Before beginning a training ride, cyclists can establish their baseline glucose levels using the CGM data. This baseline measurement provides a starting point to gauge how glucose levels fluctuate during exercise.
Carbohydrate Timing and Intensity:
- Cyclists can experiment with different carbohydrate intake strategies while monitoring their glucose response. They can determine when and how much carbohydrate intake is necessary based on their glucose levels during various stages of their ride, such as warm-up, high-intensity intervals, and endurance efforts.
Individualizing Fueling Strategies:
- CGM technology allows for personalized fueling strategies based on individual responses to carbohydrate intake. Some cyclists may require more frequent carbohydrate intake, while others may be more efficient at utilizing stored glycogen. By analyzing the CGM data, athletes can tailor their carbohydrate intake to their specific needs, maximizing energy levels and preventing glycogen depletion.
Post-Ride Analysis:
- Analyzing CGM data after training sessions allows cyclists to assess their fueling strategies’ effectiveness and make adjustments accordingly. They can identify patterns in glucose responses and determine whether their carbohydrate intake was adequate, excessive, or insufficient for maintaining optimal glycogen levels.
Continuous glucose monitoring technology offers cyclists an invaluable tool for optimizing carbohydrate intake during cycling training. Currently, these devices are only available for purchase in Europe and are not approved for sale to non-diabetics in the U.S. due to FDA regulations. Many U.S. based riders have had friends or colleagues in Europe acquire the device for them and ship it over for use during training. By monitoring their glucose levels in real-time, athletes can fine-tune their fueling strategies, ensuring optimal glycogen levels and enhanced performance. The ability to personalize carbohydrate intake based on individual responses can help cyclists dial in their fueling requirements and prevent glycogen depletion, ultimately leading to improved training outcomes and better race-day performance. CGM technology is revolutionizing how cyclists approach fueling, providing an evidence-based approach to optimizing energy levels during training rides to ultimately help them on race day.