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Post by Radchenister on Mar 6, 2016 15:01:16 GMT
Only possible for a man who's never been visited by 'the man with the hammer' to say that! ... but yep, for leisure rides, that's the deal - my one and only full on 'bonk' was at Berkeley Heath (nearly home) after lapping the Severn Estuary in the early days; can of Red Bull, can of Coke, a Snickers, 15 minutes kip, then back on bike again right as rain.
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Post by Radchenister on Mar 6, 2016 15:12:46 GMT
This is getting way too complicated! I can see how if would be beneficial to take it to a higher level but I just want to give myself a buffer on a long self supported ride. Won't be pushing to hard unless a mechanical holds me back, but I do have a personal goal set so it won't be a lazy ride Trouble is, it is complicated - you're partially training the capability but not really maxing it out, so questionable how effective it is - probably better than nothing ... but perhaps no better than just riding a lot on a normal diet, without stuffing your face with carbs n sugar - like say Rocket n @davefy7 do. I don't get folks, people start a thread on a subject but don't want to see it through ... if you took time to research it, you'd find I've summarised perhaps a week's worth of reading for you all into an easily digestible format (see what I did there) but hey, you guys bimble along bouncing between one snippet of an idea and another.
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duplo
Peloton Rider
Posts: 206
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Post by duplo on Mar 6, 2016 15:42:11 GMT
As you said, it's complicated and it's been suggested that maxing it out can impact other areas of training. It's not my main priority right now, riding climbs is, but I want to put a bit of a buffer in the tank in case I miss a feed or something happens. No sugar roller coaster here and certainly no 'bumbling along'.... No need to suck all the fun out of the conversation
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Post by Radchenister on Mar 6, 2016 16:11:18 GMT
Not really 'too complicated', just a bigger issue than can be dealt with without getting right into it and beyond the timescales of just a few weeks; I've been reading up on this for a few years now and practicing what I preach on it. As I said, with just a few weeks out, the balance between dabbling at depleted training n upping distance is a tricky game ... the fun is trying to work out how to reconcile the two. Not a problem if you take away the speed aspect though and reckon you're doing all you can in the circumstances - shame this wasn't a thread posted in December really, as I've just explained what I've been up to since then (and partially did this last year but to less effect, as made all the mistakes I'm talking about). Am aiming to help here, previously didn't think anyone would be interested, guess it is a bit techy - I'll park it for now .
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Post by Paulinblack on Mar 6, 2016 17:56:18 GMT
Only possible for a man who's never been visited by 'the man with the hammer' to say that! ... but yep, for leisure rides, that's the deal - my one and only full on 'bonk' was at Berkeley Heath (nearly home) after lapping the Severn Estuary in the early days; can of Red Bull, can of Coke, a Snickers, 15 minutes kip, then back on bike again right as rain. A man's gotta know his limitations! (and I am a very limited cyclist)
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Post by r0b1et on Mar 7, 2016 10:15:08 GMT
Use fat rather than glycogen when sat in a large group in a road race is certainly one reason - aiding weight loss (which really for me will be trying to maintain roughly where I am). If you can't hang onto your glycogen stores for a 2 hour crit when popping gels, after all the training you've been doing, then you've got issues! I did say road race. As for the diet stuff, you got me intrigued, so I looked where I am (I recently [last Monday] switched to 5 meals a day - which by the way is working a treat, less snacking, and feel good and powerful... perfect result.). So on average day in last month: Carbs: ~300g (4.8=g/kg) Protein: ~105g (1.7=g/kg) Fat: ~75g (1.2=g/kg) [this is really quite variable - I actually pay little attention here tbh] Roughly 2,450 kcal/day - and I do 1,100kcal exercise per day on average (which is why I'm staying tiny [still shrinking]).
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Post by Radchenister on Mar 7, 2016 10:28:37 GMT
Just keep training - you can already handle a road race without bothering with fasted training (you did at your Cambridge one last year and I don't think you're off on any grand tours, at least you haven't mentioned any), so no point in disappearing down dietary rabbit holes!
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Post by r0b1et on Mar 7, 2016 10:39:54 GMT
Only possible for a man who's never been visited by 'the man with the hammer' to say that! ... but yep, for leisure rides, that's the deal - my one and only full on 'bonk' was at Berkeley Heath (nearly home) after lapping the Severn Estuary in the early days; can of Red Bull, can of Coke, a Snickers, 15 minutes kip, then back on bike again right as rain. My proper bonk was terrifying and not an experience I intend to repeat. I was out on an after work jaunt, nothing too long, about 2.5hrs, but I'd had a really busy day at work... and in my incompetence and eagerness to get away, didn't think "You didn't even eat lunch". Given the long day and riding alone, I wanted to smash it and rode hard for most of the ride, not crazy, but likely tempo 90% of the time. I was about 5 miles from home when I very suddenly felt empty - a minute later and I went properly. I couldn't see properly, my head throbbed and I simply couldn't turn my cranks at more than about 50rpm in my granny gear on the flat. I had no food with me (I'd eaten my malt loaf slices earlier) and water was clearly not going to touch it. It took me an age to roll to the pub, I got in and had 2 mars bars, a pint of coke and a sit on a bench... 30 minutes later I was away feeling absolutely fine. Its a horrible experience, but its surprising how quick you come back once you eat.
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