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endurance carbohydrate fueling program

An 8-week periodized carbohydrate program for intermediate endurance athletes focusing on metabolic flexibility and gut training.

Static — this skill doesn't adapt to your week.

Tags: endurance, nutrition, carbohydrate-periodization, performance

Tools used

Procedure

Procedure

  1. Calculate Baseline and Targets

    • Determine the user's current body weight (BW) in kg using get_user_preferences.
    • Use compute_macros to define the baseline daily carbohydrate targets based on training intensity:
      • Low Intensity (Zone 1-2): 3–5 g/kg.
      • Moderate Intensity (Zone 3): 5–7 g/kg.
      • High Intensity/Volume (Zone 4+): 8–12 g/kg.

  2. Phase 1: Metabolic Flexibility & Gut Priming (Weeks 1–4)

    • Step 1 (Weeks 1-3): Implement the "Train Low" and "Train High" structure.
      • Schedule 1-2 "Train Low" sessions (≤ 90 min, low intensity) in a fasted state.
      • Schedule 1 "Train High" session (hardest session) with a target of 60g carbs/hour (Week 1-2) or 70g carbs/hour (Week 3).
      • Use set_user_macro_targets to maintain a daily baseline of 5–7 g/kg.
    • Step 2 (Week 4 - Deload):
      • Instruct the user to reduce training volume by 30-50%.
      • Set daily carbohydrates to a consistent 5–7 g/kg.
      • Remove all "Train Low" sessions.

  3. Phase 2: Performance Scaling & Race Simulation (Weeks 5–8)

    • Step 1 (Weeks 5-7): Increase intensity and exogenous intake.
      • "Train Low": Reduce to 1x per week (low intensity only).
      • "Train High": Scale intake to 80g/hour (Week 5) and 90g/hour (Weeks 6-7). Recommend a glucose-fructose blend for sessions ≥ 90g/hour.
      • Adjust daily baseline via set_user_macro_targets to 7–10 g/kg on high-volume days.
    • Step 2 (Week 8 - Taper & Peak):
      • Final volume reduction.
      • Remove "Train Low" entirely.
      • Carb Load: 36–48 hours before the event, set carbohydrate target to 8–12 g/kg BW using high-GI sources.

  4. Apply Delivery Rules

    • Pre-Session: For sessions > 60 min, advise 1–4 g/kg BW of carbs 1–4 hours before.
    • Post-Session: Advise 1.0–1.2 g/kg BW of carbs immediately after high-intensity sessions.
    • Safety Check: Explicitly warn the user to never perform Zone 4+ intervals in a "Train Low" (fasted) state.

  5. Monitoring and Documentation

    • Use create_note to log the user’s weekly gut tolerance to the "Train High" sessions.
    • If GI distress occurs, maintain the current carb/hour target for an additional week before increasing.