The overall theory in this video is accurate. But the terminology is not exactly correct. The liver processes carbs and stores in itself what it can as glycogen. The liver is the only agent that can convert fructose (a type of carb) and store it as glycogen. The mitochondria of the muscle cells process carbs and store what they can in the muscle cells as glycogen. They cannot process fructose. It’s the mitochondria that process fat and convert it into fuel for the muscle to burn when doing things.
Glycogen stores in the liver get depleted as the glucose level in the blood stream goes down. It’s the glycogen stores in the liver that are used to keep the glucose levels in the blood at an ideal level for brain consumption. Only when the glucose levels in the blood drop below a certain level does the liver start to produce ketones (a glucose substitute) so the brain can be fed.
The glycogen stored in the muscle cells only gets used when you perform higher intensity exercise that cannot use fat as a fuel when being performed. If you don’t strain yourself physically during the day while intermittent fasting, then you probably will not used much of your glycogen stored in the muscles. You will burn stored body fat instead. Fat is the default type of fuel the muscles will burn in order to function. When insulin is present in the bloodstream it is a signal to the mitochondria that there is too much glucose in the blood and the glucose (carb) must be processed instead of fat so the glucose level in the blood can be reduced.
My Take on Ideal Route Lengths for Endurance Cycling
Most such routes (endurance routes) are designed in terms of kilometers: 150k, 300k, 350k, 500k, 1000k, and 1200k. These happen to be my favorite route distances. But among the randonneur community (rusa.org) the list seems to be a little different, i.e., 100k, 200k, 300k, 400k, 600k, 1000k, and 1200k. My list of distances include the 150k, 350k, and 500k distances, and does not include the 100k, 200k, 400k or the 600k varieties. Why? Because the 100k is too short to be used for real endurance training. It’s not much longer than the 40-50 mile ride that most non-endurance cyclists do. The 200k isn’t much longer than the 150k, so why not just do the 150k rather than the 200k. The 400k route typically requires a full day to complete if you push. So why not just do the 350k and not have to push? And the same logic goes for the 600k vs the 500k. You’ll be toast after finishing a 600k. So why not relax a little and just complete the 500k?
The distances that appear on both lists are the 300k, 1000k, and 1200k. The 300k is the ideal route distance to complete to do a real and meaningful endurance ride. And the 1000k and 1200k route distances are what most endurance cyclists train for to complete. Those rides are not done all that often.
I recently designed a 1200k route that starts and ends in Elmsford, NY. It’s somewhat hilly, and heads up to Canada near Montreal. Click on the map below to see the route at RWGPS. CLICK HERE to see the route in PA Rando’s Cue Wizard where you can easily see an overview of the route and print a neatly designed cue sheet.
I recently designed a 1200k route that starts and ends in Easton, PA. It’s quite hilly, and pretty much sticks to the geographic area of the now defunct Endless Mountains 1240k route last used in 2013. Click on the map below to see the route at RWGPS. CLICK HERE to see the route in PA Rando’s Cue Wizard where you can easily see an overview of the route and print a neatly designed cue sheet.