關於 cycling endurance training ，我們在網路上蒐集到這些相關的討論、資訊與評價

@circledna Today, I am going to show you my Circle DNA Test Result specifically on Sports & Fitness, Optimal Training Type.

According to my Circle DNA Test Result, which I can see on the app:

Consider the following:
Based on your genetic results, you have an even split between power, endurance and strength. You could benefit from training evenly across these training types.
For muscle development use high volumes at low intensities such as sets of 15-20 reps with 60 seconds rest completed 3 times. Engage in steady state training to develop fitness, an example of this is continuous cardiovascular exercise such as cycling or running for 30 minutes or more.

#CircleDNA #DNAYourLife

This is my #hiitworkout for today. No gym, no equipment, no problem!
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#homeworkout #workoutathome #hiittraining #workoutvideos #indoorworkout

【家庭醫學】~ 耐力型運動的能量補充

現在運動風氣盛行，馬拉松、鐵人三項、自行車等，都是需要比較長時間的耐力型運動。

之前在登山行動糧那篇有提到，身體儲存可以直接利用的能量，大約可以維持1~1.5小時的運動；所以當運動的時間拉長，能量沒能接上，就可能會直接影響到運動的表現。

最近開始騎自行車之後，因為常看一些相關的影片，臉書都推播給我什麼能量補充品，就來研究一下在這些長時間的耐力型運動中，能量要如何補充，比較有實證支持。

※ 內心小劇場，上次和朋友去騎比較長距離的路線，有兩個休憩點拉得遠一些，中間只補水，沒另外補一些熱量，騎到一半還真的有突然腦袋放空的感覺，有點可怕。(以前登山可以邊走邊吃都沒這種問題，騎腳踏車吃東西實在有點難，還要再練練)

《賽前準備》~ 這兒只討論碳水化合物的需求量

1. 平日訓練時

可依照每日運動的強度，分為：
輕：低強度運動：3-5 g/kg/day
中：約1小時左右的中等強度運動：5-7 g/kg/day
高：約1-3小時左右的中至高強度運動：6-10 g/kg/day
超高：大於4-5小時的中至高強度運動：8-12 g/kg/day

2. 比賽前2天

時間在90分鐘以內的比賽，依平常的訓練強度調整：
7-12 g/kg/day

時間在90分鐘以上的比賽：賽前36-48小時
10-12 g/kg/24hrs (每公斤體重，在每24小時內，要補充10-12公克的碳水化合物)

3. 連日戰或上下午各一場 (恢復時間在8小時以內)

休息的前4小時，1.0-1.2 g/kg/hour
後面只要滿足平日能量所需即可。

4. 比賽前1-4小時

每公斤補充1-4g的碳水化合物。

※ 一直有賽前一個小時內，能不能補熱量的爭議！

反對的意見是主張：因為這樣的補充，會造成賽前的高血糖和高胰島素血症，反而在開始運動時，造成一個相對的低血糖症。

然而，支持者就舉出實驗中，雖然有相對低血糖的情況，但對運動的表現並沒有影響，不應該只是針對數字去做解釋，而忽略了最根本的運動表現。

最後，隨著越來越多的研究，發現這個現象其實是很「個人化」的，有些人就是不會⋯⋯

所以就提出了另一種理論，就是要嘛就早點補（1小時以上），不然就賽前15分鐘內再補（這樣和賽中補給的概念類似）。

《賽中補充》～ 依據賽事所需的時間區分

研究起來，身體燃燒能量的速率是有上限的，所以這兒的建議，並不需考慮每個運動員自身的體重去調整。

〖30分鐘以內〗不用補！

〖30-75分鐘〗不太需要補，可考慮用碳水化合物飲料漱口（mouth rinse）

其實可以看到很多足球選手都是用這個方式，因為這樣的口腔刺激，就可以提升運動表現了！又不用喝了一堆水在肚子裡，造成激烈活動時的不適。

〖1-2小時〗 最多為每小時 30 g 碳水化合物

〖2-3小時〗 最多為每小時 60g 碳水化合物

〖2.5小時以上〗 最多為每小時 90g 碳水化合物

另外需要注意的是：2小時內的補充，可以用單一葡萄糖為來源；但2小時以上的，則建議使用多種類的碳水化合物，例如：葡萄糖＋麥芽糊精，葡萄糖＋果糖等。

再來就是談到腸胃道的吸收狀況，這也是需要訓練的，不然一次攝入那麼多的碳水化合物，不是每個素人都可以吸收的，反而造成腸胃不適的情況亦有可能發生。也因為如此，才會有廠家開始推出等滲透壓的產品。

最後提一下水份的流失，研究中希望持續超過90分鐘的運動，體重減輕控制在2-3%，否則很可能會脫水，但在運動過程中，也不建議補充超過流失的量（腸道沒辦法吸收比流汗的速度快）。而喝進身體的液體，則建議鈉的濃度在10-30 mmol/L。

參考資料：

Asker E. Jeukendrup (2011) Nutrition for endurance sports: Marathon, triathlon, and road cycling, Journal of Sports Sciences, 29:sup1, S91-S99, DOI: 10.1080/02640414.2011.610348

Louise M. Burke, John A. Hawley, Stephen H. S. Wong & Asker E. Jeukendrup (2011) Carbohydrates for training and competition, Journal of Sports Sciences, 29:sup1, S17-S27, DOI: 10.1080/02640414.2011.585473

Edward F Coyle (2004) Fluid and fuel intake during exercise, Journal of Sports Sciences, 22:1, 39-55, DOI: 10.1080/0264041031000140545

I would like to thank all my English speaking friends and supporters in the US and world abroad for all the support of the past 6-7 years. It’s been a tough journey and I appreciate everyone who messaged me words of encouragement and congratulations.

As most of my audience are Chinese speaking, I apologize for not always posting in English. I’ll try to be better about that in the future. Below is a my short race recap of my 3:58:54 record breaking performance that went down back in Taiwan.

Nervous international fights, dismantled and reassembled my bike 3 times, 14 days of quarantine in un air conditioned heat chamber LOL (Taiwan is kind of hot), and my best 70.3 half Ironman race ever, here we are! Enjoy.. thanks again

Last year at Elsinore 70.3 in Denmark I underestimated the race courses’s difficulty, thinking for such a flat course I can easily break 4 hours. The bike leg didn’t go well, but running off the bike, I did some quick math and thought a 1:15 half marathon will be enough. During that time I still wasn’t very confident of my own endurance and was petrified of bonking halfway through the run. Nervous to push during the run, I held back until the last 5k. When I entered the finishing chute I saw the clock and it started with 4....I knew I had failed.

I was very regretful of my mentality and attitude for that race. Ever since then every single training run I do where I start to feel my legs go weak and felt the same fear at Elsinore 70.3, I would stay calm, endure the pain, and keep moving forward at the limit.

After more than a year, I took the risky flight from pandemic hard hit California to my home country Taiwan and then quarantined for 14 days. Thankfully I made it to start line for Ironman Taiwan 70.3 safe and healthy. I told myself at that moment, do not waste this opportunity.

I knew I couldn’t keep up with Sam during the swim, but I was quietly confident in my form, after a whole year of band work and technique help from my wife, I didn’t get any jello arms through the swim and was able to push full gas.

After I got to the shore, I got on my trusty Giant trinity (the dragon that changes color) and started my most confident sport of cycling, chasing after Sam. The first lap my old injury in my left hip came back to haunt me so I stayed conservative, though still able to average 42 kph. Second lap my left hip warmed up and the pain went away so I went full gas, enjoying the nice rolling course averaging 45-50kph on the 11 highway along the coast. I passed by many other competitors who cheered me on giving me a lot of energy.

Getting off the bike, I felt really good and started off averaging 3:30/km. I thought to myself a 1:15 half marathon is definitely doable. As I passed Sam at 4km mark my pace kept dropping and heart rate kept climbing. All of a sudden the clouds went away and the sun came out to play. I thought crap, this is bad. Every aid station I would grab two cups to drink and two cups to pour on myself, not wanting to slow down to waste anymore time. Every kilometer my pace would drop by a second and by halfway I did the math and realized breaking 4 was not going to happen. I started to feel very depressed and wanting to cry. I thought about How I spent the whole year training for this one race, left my family and my wife at home for a whole month, quarantined for 2 weeks, what the hell am I doing? I snapped out of that and slapped myself mentally and said if I’m not going to break 4 hours today I’m going to at least run until I got nothing left to give myself some closure. I wanted to finish the race not breaking four hours knowing I did my very best and didn’t have it, and not because I was scared. I had blisters underneath my thumb toe nail and it was extremely painful but I carried on. I slogged
Through the last 10km and found myself back in the finishing area. A friend yelled you still have two minutes til 4 hours! I still had hope and accelerated like crazy. I crossed the finish line and couldn’t believe my eyes... 3:58:54

This is my most satisfying race ever. I realized you really can’t let off until the finish line, because anything can happen. This race was very special since I basically time trialed alone from start to finish. To break 4 hours, the Taiwanese nations record for 70.3, and to share the race course with Sam, the pro athlete that inspired me to chase my dream , I couldn’t be more grateful.

Today, I am going to show you my Circle DNA Test Result specifically on Sports & Fitness, Optimal Training Type.

According to my Circle DNA Test Result, which I can see on the app:

Consider the following:
Based on your genetic results, you have an even split between power, endurance and strength. You could benefit from training evenly across these training types.
For muscle development use high volumes at low intensities such as sets of 15-20 reps with 60 seconds rest completed 3 times. Engage in steady state training to develop fitness, an example of this is continuous cardiovascular exercise such as cycling or running for 30 minutes or more.

About Optimal Training Type
Evidence shows that how we respond to exercise is influenced by genetics. It won't be the whole picture alone, but it will be a part of the picture. Variations in our genetic profile can help explain why some people see a better response to different types of exercise. Following a genetically-guided exercise program has shown up to three fold improvements in training compared to genetically mismatched training.
Remember
This is a look at how your genetic profile might affect the rate at which you respond to different intensities of exercise, this should not be used to change your goal, but may help better personalise your most effective route to achieving that goal.
#CircleDNA