Walmsley Making UTMB and Interval Session

Wildhorse wrote:

Anyway, I just want to recommend you a podcast that, if you don't already follow, I think you'll like: the Science of Ultra podcast. It's conducted by a sports physiologist and the guests are scientists, coaches, and ultra athletes. They tell what actual research says about things like thresholds, fat adaptation, etc.

Love that podcast. On the last one, he answered a question I sent him.

I've only discovered it recently, and I'm surprised it's not more popular.

Some great info, like there's no scientific evidence that the different thresholds are meaningful training intensities, or that fat adaptation reduces the hability to use sugar as an energy source (which confirms how intuitively Tim Olson's training on fat, racin on sugar made little sense), how the gut can assimilate at most 350-400 kcal/hour of combined carbohydrate, which makes it less surprising that Jim Walmsley is having GI issues in longer races since he famously shoots for 600 kcal/hour of carbohydrate, etc.

Despite the name, the information is relevant to all kinds if runners, not just ultra people.

Does anyone know?

What kind of chair is Sage using in his video?

What kind of chair is that? wrote:

Does anyone know?

What kind of chair is Sage using in his video?

I wasn't able to find this chair. But it's great that at least there is one more design minded person in this forum.

Wildhorse wrote:

how the gut can assimilate at most 350-400 kcal/hour of combined carbohydrate, which makes it less surprising that Jim Walmsley is having GI issues in longer races since he famously shoots for 600 kcal/hour of carbohydrate, etc.

This is pretty well known, and 600 kcal/hour is probably close to 2x what can be processed. Seems like a good way to cramp your stomach after 7-8 hours.

Sage!

100 iHop Pancakes

100 Miles

100 hours

Can you do this?!?!

C'mon, let's talk about this chair.

Rick Sanchez wrote:

Sage!

100 iHop Pancakes

100 Miles

100 hours

Can you do this?!?!

Or 100 Sage chili / pepita?

what really matters wrote:

C'mon, let's talk about this chair.

I'm pretty sure it's this chair in green:

Sage! Do you know why your legs are brittle? Cause you're afraid of the 100 pancake / 100 mile / 100 hour challenge!

Wildhorse wrote:

which confirms how intuitively Tim Olson's training on fat, racin on sugar made little sense

Yea so little sense that he holds the CR for Western States that Walmsley failed to beat for 2 times.

ZZZZZZZzzzzzinnnnggggg

Stra wrote:

Wildhorse wrote:

which confirms how intuitively Tim Olson's training on fat, racin on sugar made little sense

Yea so little sense that he holds the CR for Western States that Walmsley failed to beat for 2 times.

A can a day wrote:

Rick Sanchez wrote:

Sage!

100 iHop Pancakes

100 Miles

100 hours

Can you do this?!?!

Or 100 Sage chili / pepita?

https://twitter.com/campbellhansen/status/881236812286500864

Or how about 100 McDonald's Szechuan sauce cups?

I am sure Walmsley is glad, that we don't talk about him anymore.

Nobody is denying that, for a while there, Olson was pretty strong. But see how many races he's had fueling issues. Btw, Olson's WS record was run in an unusually cool day; Rob Krar came within minutes in much more challenging conditions.

Fat adaptation is a fad and doesn't make any sense in a sport where you can eat every few miles and where you have constant access to carbs, which are more efficient as a fuel source. Not only that, but fat adaptation comes at the expense of your hability to produce energy from carbs.

One of the things Jason Koop has right is that ultrarunners should practice with fueling during training to be prepared for the Gu-fest that are races. Too often I hear runners brag of how they did a 3 hour run with just one gel. Small wonder that when they try to swallow 9 in the same amount of time their stomachs can't handle it.

Rick Sanchez wrote:

Sage!

100 iHop Pancakes

100 Miles

100 hours

Can you do this?!?!

Everyone knows the real challenge is 100 beers and 100 miles in 100 hours.

You talk as if there is only one form of metabolism going on in ultra races. Phinney and Volek (FASTER study) delved deeply into this topic and showed clearly that there are in fact two "engines" of endurance: glycolytic aerobic (sugar burner) and lipolytic (fat burner)aerobic:http://slideplayer.com/slide/5860320/19/images/20/ENERGY+SYSTEMS:+Effects+of+Exercise+Duration.jpgSome fat-adapted runners have extraordinary capacities for converting fat into energy, just like the more well-known cases of athletes powering with carbs. The tradeoffs are that carb-fueling gives great short-term output (powering through a climb for instance) with a higher need for race enregy input, whereas fat-burning gives a slower steadier flame, and FEWER GUT ISSUES, as supplementation with carbs during the race is reduced (but not eliminated). For more on this metabolic flexibility issue, try vespapower.com.Your job as an athlete is to explore the options and find out what works best for *you*. It is fair to say that both Sage and Jim are still searching (or at lest should be) on this matter.

100 ^ 3 wrote:

Rick Sanchez wrote:

Sage!

100 iHop Pancakes

100 Miles

100 hours

Can you do this?!?!

Everyone knows the real challenge is 100 beers and 100 miles in 100 hours.

This is where is wheelhouse lies!

Wildhorse wrote:

Walmsley is having GI issues in longer races since he famously shoots for 600 kcal/hour of carbohydrate, etc.

You're confusing sugar with carbohydrates.

Fat ingestion would cause digestive issues in a race, lower the availability of energy

and reduce performance. For an example of this, look what happened to Sage in this race.

The solution is to eat more complex carbohydrates, and to lower the high

concentrations of sugar. That is what Tim Tollefson does, and it works well for him.

This slight change is easy to make. Minor adjustments can remedy the issue.