Posted: 11/3/2010 12:01:11 PM EDT
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After bonking last week, I was careful to take some Gu with me today and to sip my water q15 instead of gulp the bottle at the end of an hour. Breakfast at 0645, on the road at 0830. I ate gel 1 after hour one (~25 miles), gel 2 fifty-five minutes later, and gel 3 probably half an hour later. I think I was starting to mistake muscle fatigue for a nutritional deficit at that point... fucking headwind in every direction, I swear. All in all it was 41 miles, just under 3 hours, 2 bottles of water and 280 calories brought on board (in addition to breakfast, aka oatmeal packet). Not bad for going on my second month of cycling (roaderized mtb no less), but it could be a lot better. What do some of you more experienced cyclists do to keep the tank from running dry? The gel is nice, but I'm running out of free samples. |
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When I raced/trained, anything under 2 hours is just drink (I liked gatoraid). Anything over I brought something along a cliff bar. Drink fluids every 15 mins so you finish a bottle every hour, more if hotter or training harder. Races were drink and gels. Most important is nutrition post riding. You need to take in lots of carbs and fluids, a lil protein as well. Your muscles will be starving and need to replenish. I trained/raced for 3 years.
ETA: so if I was out for 4 hours that would be 4 bottles of drink and 2 bars of food. Stopped for more if needed. |
| First I race MTB, not road so the anarobic load is higher and duration shorter. I always start a hard ride/race with a gel and a pre-workout drink (I used Jack3d before every race this year with oustanding results. Second I am eating bananas the night before and one about an hour before I ride, I also like pancakes about three hours before. Honey is a good natural gel combined with a few bananas and you should be good to go. I also like a poweraid/gatorade and protein bar post ride. |
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Just dont over do it with antioxidants....
At ACSM this year there was a new study linking free radical blockage to over supplementation of antioxidants. Free radicals are what your body produces with training to increase muscle adaptation especially when involving aerobic activity. It showed a large correlation to not allowing mitchondrial density formation which would greatly inhibit aerobic capacity. Just a heads up. |
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when i did ironman madison this year i was drinking every 15 minutes and eating something every 30 minutes.
half a bar every 30 min made my stomach much more agreeable then firing down the whole thing once a hour. a watch with a timer works wonders, otherwise there is no chance in hell i would have payed attention to the time nearly as well as that thing did |
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Quoted:
After bonking last week, I was careful to take some Gu with me today and to sip my water q15 instead of gulp the bottle at the end of an hour. Breakfast at 0645, on the road at 0830. I ate gel 1 after hour one (~25 miles), gel 2 fifty-five minutes later, and gel 3 probably half an hour later. I think I was starting to mistake muscle fatigue for a nutritional deficit at that point... fucking headwind in every direction, I swear. All in all it was 41 miles, just under 3 hours, 2 bottles of water and 280 calories brought on board (in addition to breakfast, aka oatmeal packet). Not bad for going on my second month of cycling (roaderized mtb no less), but it could be a lot better. What do some of you more experienced cyclists do to keep the tank from running dry? The gel is nice, but I'm running out of free samples. I use gel and/or Gu2O for calories. Depending on intensity, it's normally water only for 1.5-2 hour rides, especially if no running after. In the dark old days before gels we would eat mainly bananas or fig newtons. If Gatorade isn't your thing, a defizzed Coke can be a great treat. Pour Coke into water bottle, ensure cap is closed, shake bottle, and vent. Simple sugar and caffeine does a body good, especially if you're taste buds are soured from overly sweet sports nutrition. There's a reason defizzed Coke is available on the run in iron-distance triathlon. For hydration, drink to thirst and one bottle/hour is probably sufficient. Caloric intake requirements depend on exercise intensity and duration. Some can take in as much as 400 calories/hour. From what I've read though, the liver can only convert those dietary carbohydrates to glycogen at a rate of ~240 cal/hour. |
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Quoted:
Just dont over do it with antioxidants.... At ACSM this year there was a new study linking free radical blockage to over supplementation of antioxidants. Free radicals are what your body produces with training to increase muscle adaptation especially when involving aerobic activity. It showed a large correlation to not allowing mitchondrial density formation which would greatly inhibit aerobic capacity. Just a heads up. Been reading some of this myself. First lactate became our friend, now free radicals... |
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Quoted: Quoted: Just dont over do it with antioxidants.... At ACSM this year there was a new study linking free radical blockage to over supplementation of antioxidants. Free radicals are what your body produces with training to increase muscle adaptation especially when involving aerobic activity. It showed a large correlation to not allowing mitchondrial density formation which would greatly inhibit aerobic capacity. Just a heads up. Been reading some of this myself. First lactate became our friend, now free radicals... Yeah... I'm no cyclist, but I'm just going to put this out there... Messing with free radicals is NOT a good idea. |
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Under 1.5 hours, water. Over, a maltodextrin based gell/food. I've read that diluted apple juice is also good to drink, but I stick to water during our 1.5 group rides ( sometimes I'll eat some Clif ShotBlocs), and my criteriums. When riding longer, I'll bring a few homemade healthy oatmeal/walnut/raisin cookies. Check out Hammer products. |
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I eat "low-cal" 200 calorie energy bars and 50%~75% strength gatorade.
I did a series of self supported centuries this summer and went through about 8 bars and 3.5 gal of liquid each day. Lots of prophylactic Bufferin. I was very scheduled with everything. worked out well, i finished each ride v. strong. |