Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Mar 3, 2014 0:00:48 GMT
Interesting read. Cheers!
|
|
|
Post by ianmoss on Mar 3, 2014 7:07:27 GMT
Yesterday, I had beans on toast for breakfast, 1 slice of Soreen before depart from Town. Drinking on the way.
30 miles in, cafe stop, 1 mug of sugary tea with a chocolate flapjack.
1 SIS gel 30 mins later then a SIS chocolate fudge bar (which have me jaw ache!) about 6 miles from home.
|
|
|
Post by lowey on Mar 3, 2014 9:13:21 GMT
Yesterday, I had beans on toast for breakfast, 1 slice of Soreen before depart from Town. Drinking on the way. 30 miles in, cafe stop, 1 mug of sugary tea with a chocolate flapjack. 1 SIS gel 30 mins later then a SIS chocolate fudge bar (which have me jaw ache!) about 6 miles from home. I've tried the CNP fudge bars and like you, found them nearly impossible to eat. When out last winter in colder temps, I couldn't even take a bite out of one. Much prefer taking home made flapjack with me now (GCN recipe). Yesterday I took 2 500ml bottles, one with a high 5 tab (dissolved in the bottle - not sucked like a dextrose tablet ), one just water. Probably only drank half the water.
|
|
|
Post by ukdaws on Mar 3, 2014 11:37:41 GMT
I try and snack during the ride as this stops a massive snack attack after the ride, so this is probably why water is fine for me on a ride.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Mar 3, 2014 11:52:40 GMT
Re 40 miles without fading, if you're riding easy you're burning more fat, so that's possible if you're reserving your carb stores because of this. 40 miles in under 2 - 2.25 hours would probably mean fading fast towards the last quarter if not fuelled right, it's not negotiable or something you can ignore, it's just the way it is ... I've had a few conversations with people who don't believe it happens until it does; if you push hard on a ride, you only have so much in your system to burn strong, if you get past the point where your glycogen stores are used up, then things get pretty odd (I've had it twice back last year when pushing distances longer). We'll ask @trotter and robertsims to report on what happened when they had it as well - the effects are very interesting, you'll know when it happens ... if you can avoid it then great. My friend, who seems to always be off on cycle tours or doing an Audax (single and still living with his parents so guessing that's how he manages it), has given up eating carbs completely when cycling. I thought he was pretty much mad, but he's started to follow a high fat low carb diet wherein when he does a ride he ensures he's in a state of ketosis. It doesn't seem to affect him, but I certainly wouldn't want to try it! As for the initial question, I use a SIS dissolvable hypotonic in 500ml water (with backup water bottle for emergencies) for a shorter ride and some CNP isotonic for longer rides (with a SIS as backup). Depending on how long the longer ride actually is I'll have a banana and some snickers (occasionally some homemade flapjack too). Pre-ride I'll usually have a large mug of cafetiere coffee and some granola with natural yoghurt (sometimes a banana as well). Occasionally I'll swap the granola for a couple of croissants!
|
|
|
Post by captslog on Mar 3, 2014 13:29:26 GMT
I only take water. I did take some SIS drink once, I can't say I was keen on the taste and it gave me mouth like Gandhi's flip flop.
I don't tend to ride very far, but get through water at about the same rate as a steam train. I'm still feeling a good way from truly fit, and I have accepted that I might never get there, ('running for a train that has already left the station' is a phrase I've used on here before).
I reached somewhere close to fit last summer but then had problems which included having my appendix removed. So, I simply don't feel up to going out for a couple of hours without a stop for something to eat.
Hence, if I'm doing a longer ride it usually involves a cafe stop for a cup of coffee and a flapjack. I realise others manage it, good luck to them.
|
|
|
Post by goffski on Mar 3, 2014 14:11:32 GMT
Under 2 hrs i take one 750ml bottle with 1.5 Zero tabs on there. Over two hours i'll take an additional 750ml with some form of isotonic drink. Over 6 hrs on the bike i need to think about refilling along the way so will carry some Zero tabs with me (more so in the summer).
Saturdays 50 miler i only got through 750ml of fluid and once slice of Soreen, i put this down to being fully fuelled from the scrabbled eggs i'd had for breakfast (didn't go out until 12.30).
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Mar 3, 2014 18:03:42 GMT
Surely the whole point of the ride is to get to the cafe or cake shop...
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Mar 3, 2014 18:27:48 GMT
Water. Have a few kgs of fat to keep me from snuffing it. Meal afterwards.
If it's hot, water and electrolyte powder such as Dioralyte.
If it's a particularly arduous ride I'd put grape juice in the water at the most 50/50.
If you start eating stuff in the middle of exercise blood is diverted to digestive system, defeats the point of eating to increase performance, unless you are really hanging out no need to eat.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Mar 3, 2014 23:14:50 GMT
Is eating while riding really going to have that much of an effect on performance due to the blood diverting to the digestive system?
It's a thought that's crossed my mind, but everywhere you look talks about what/how much to eat on the bike and don't mention this unfortunately.
The harder you push the more carbohydrates you're going to use up, and you have a limited supply of those hence the need to resupply. A low intensity ride you might be better off not eating, I can't find anything about this though.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Mar 4, 2014 0:21:20 GMT
Yeah deffo depending on how hard your exerting in the first place. One of the reasons why you throw up if really exerting yourself after eating.
But is logical anyway. Why have 8 litres of blood when you can have 6 and just divert the flow where and when it's needed. Human body is master of economy, though not very efficient... creates more heat energy than anything else during exercise.
Gels and liquids easily and quickly get into the blood so it can then get into your muscle cells. Good meals some time before will ensure you have a good amount of readily available energy in muscles and liver. If you sip a sugary drink or gel you'll curb the use of what's already stored in your muscles and liver, thus going a bit longer before bonking and then relying almost solely on stored fat, when it becomes mind games.
If you reeeaaalllly want to increase your performance quicker over the long term. Let your body almost bonk, or actually let it, to condition you mind. Careful of over training though. Your will then store a bit more readily available energy for next time.
Oh and remember there is a lot of companies that want to sell you stuff like energy bars and can and do bend the science to fit what would seem logical to the unknowing.
|
|
cami
Peloton Rider
Posts: 67
|
Post by cami on Mar 4, 2014 0:26:00 GMT
bucky
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Mar 4, 2014 0:43:58 GMT
It might be my own urine....or was it warm lucozade....what was the question?
|
|
|
Post by Radchenister on Mar 4, 2014 7:37:07 GMT
Yeah deffo depending on how hard your exerting in the first place. One of the reasons why you throw up if really exerting yourself after eating. But is logical anyway. Why have 8 litres of blood when you can have 6 and just divert the flow where and when it's needed. Human body is master of economy, though not very efficient... creates more heat energy than anything else during exercise. Gels and liquids easily and quickly get into the blood so it can then get into your muscle cells. Good meals some time before will ensure you have a good amount of readily available energy in muscles and liver. If you sip a sugary drink or gel you'll curb the use of what's already stored in your muscles and liver, thus going a bit longer before bonking and then relying almost solely on stored fat, when it becomes mind games. If you reeeaaalllly want to increase your performance quicker over the long term. Let your body almost bonk, or actually let it, to condition you mind. Careful of over training though. Your will then store a bit more readily available energy for next time. Oh and remember there is a lot of companies that want to sell you stuff like energy bars and can and do bend the science to fit what would seem logical to the unknowing. Fasted riding is for the already advanced, anyone beginning to start riding long doesn't really need gels but fueling properly with a decent meal appropriately timed before going out and then during rides with flapjacks or oat biscuits etc., mixed with a couple of carb mix bidons is wise and not something to start poo pooing. Suggesting beginners do differently for longer rides is a bit 'bonk'ers; we'll be hearing stories of abandoned rides this summer if people follow that school of thought. Cafe or shop visits are an alternative of course, but this 'don't eat' malarkey is only for shorter rides. By shorter I mean under 2.5 to 3 hrs.
|
|
|
Post by Radchenister on Mar 4, 2014 8:10:03 GMT
Further, 'almost bonk' - if Chris Froome can get it wrong half way through a stage of the TdF even with almost unlimited resources and expertise around him (technical hitches aside, read David Walsh's latest book) - how is a new rider going to reach this fine point of balance? I've made these mistakes, there's no moment of epiphany and glamour in bonking, if you're out with others they'll start wondering why you can't push an easy gear. I've been on both sides of this fence and have waved a buddy on, limping a last few miles home. On another occasion I've stopped at a garage for food and had an involuntary snooze on a grass verge after closing my eyes for a rest. On the other hand, I've pootled along waiting for someone and fed another person sweet tea and toast at my house before driving them home (they know who they are). As I said, go out and find this limit, the theory about riding depleted will be put into perspective .
|
|