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<\/a><\/div>\nBriefly a few words about the Saltin Diet and its implementation. It is used to exhaust the body's own glycogen reserves and then, shortly before the competition, to increase these body's own reserves through targeted carb loading. This means that the body temporarily stores more glycogen than usual, which gives you additional energy reserves in competition. Carbohydrates that you ingest through food are stored as glycogen in the body, preferably in the liver.<\/p>\n
Of course, this only makes sense over longer distances, as your own glyocogen reserves last for 1 to a maximum of 2 hours, depending on the level of training. So it is not necessary for competitions of the shorter distances. In my opinion, it only makes sense from the middle distance, but preferably over the long distance. What does half an hour bring more energy or less? In combination with an additional supply of energy in the form of competition catering, a lot.<\/p>\n
One of the biggest mistakes in racing tactics is not eating enough! Drinking is usually given sufficient attention. If at some point the energy runs out, it is often explained in retrospect as a lack of fitness, lack of training or preparation. In reality, however, it is often only the reserves that have run empty. Once this has happened, it will be too late. Because by consuming additional food alone, you are not able to provide your body with enough energy to maintain the pace of competition. For this reason, your own glycogen reserves should be spared as long as possible.<\/p>\n
If you've never done a Saltins diet before your main competition (it's best to test it out in a preparation race), then only do it moderately.<\/p>\n
Assuming your season highlight will soon take place on a Sunday. What I usually do is the following: On Tuesday I begin to massively reduce my carbohydrate intake, increase the protein content of the food and take in carbohydrates almost exclusively through vegetables and fruit. In the evening I do another very intensive pairing training to deliberately empty the KH stores. The next two days you just have to play a little. Eat just enough carbohydrates that you do not fall into depression (the mood is sinking, the body craves sugar that it was always used to). Only in the training units do I take gel or bars so that I don't fall off my bike from exhaustion or suddenly have to walk while running. Shortly after the units also a small portion of KH. Otherwise rather protein. During the two days you will lose a lot of water (glycogen binds water in the body) and with it weight.<\/p>\n
I'll stop doing it on Thursday evening and increase the amount of carbohydrates in my diet. In general, I don't eat anymore, just change the proportions. This means that I now almost only consume carbohydrates. I will do that until Saturday evening and it will start on Sunday!<\/p>\n
Rock`n Roll and good luck!
\nkrelli<\/p>","protected":false},"excerpt":{"rendered":"
Briefly a few words about the Saltin Diet and its implementation. It serves to exhaust the body's own glycogen reserves in order to [...]<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1220],"tags":[],"class_list":["post-446","post","type-post","status-publish","format-standard","hentry","category-privates"],"yoast_head":"\n
Saltin Di\u00e4t - Carboloading - Michael Krell Triathlon Coaching<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.michael-krell.com\/en\/saltin-diaet-carboloading\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saltin Di\u00e4t - Carboloading - Michael Krell Triathlon Coaching\" \/>\n<meta property=\"og:description\" content=\" Kurz ein paar Worte zur Saltin Di\u00e4t und deren Durchf\u00fchrung. 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