Nutrition

LOW CARB AVAILABILITY (LCA)

A training state where glycogen stores are deliberately depleted to amplify adaptations — commonly called 'train low, race high'. Must be programmed carefully to avoid RED-S.

LCA strategies include training fasted, twice-a-day sessions with no refuelling between, and overnight-fasted long rides. The adaptation target is improved fat oxidation, mitochondrial biogenesis, and signalling efficiency. Current consensus: use on 1-2 sessions per week at most, never on high-intensity days, and pair with adequate total daily calories. Not the same as a low-carb diet — LCA is a session-by-session tactic, not a lifestyle.

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