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CYCLERJENN's Photo CYCLERJENN Posts: 29
6/25/08 12:24 A

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When I am racing, I use the Cliff Shot blocks and always keep one stuffed in my check. I also alternate between water and power bar endurance drink every 30 minutes during the ride.

I have found that having a large breakfast (example: 2cups OJ, 2 slices of toast with peanut butter, yogurt with grape nuts, fruit and oat bar, and a café latte with an extra shot) 5 hours before the race start, gives me more than enough energy to complete the race.


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MACPHOBIC's Photo MACPHOBIC Posts: 136
6/24/08 10:09 P

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Very impressive Wongerchi. You have it down to a science.
On longer rides (2hrs or more) my rule is to eat something every hour, about 1/2 of a Clif Bar every hour (my Favorite at this time). Otherwise my legs will give up on me. And water.
I don't usually don't like to drink my calories, I love to eat toooooo much.



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HEALTHYGAL01's Photo HEALTHYGAL01 Posts: 3,484
6/24/08 12:44 P

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Wow, I thought this was a good group to ask and I was right - this is great information and I agree, if I'm tapped out after a ride I will be in danger of overeating. I had my RMR measured at my gym. First thing in the morning (fasting) I went in and sat still for a period of time and then wore a face mask that trapped air in/out to measure CO2 production. Originally I was told I needed 1280 calories. I do strength training 3 times a week and I've lost 57.9 pounds. We re-did the RMR and I'm now at 1426 calories to stay alive. My weight loss range is still between 1200 to 1400 a day. I am trying to build up bicycle time because that is the one exercise that is fun to do for hours and does burn significant calories. I can see taking 200 on board every hour being a good plan.
Sara



"The education of a man is never completed until he dies." R.E.Lee
"She who laughs lasts" MaryPettibone Poole


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**WILLOW**'s Photo **WILLOW** Posts: 99
6/24/08 11:42 A

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wongerchi has some really excellent info -

I would like to add as a person who was formerly morbidly obese and had struggled for a lifetime with weight issues -and "poor metabolism" I have found through learning about the best nutrition and exercise practices - and taking classes to be a pesonal trainer, that a big part of my problem in struggling with maintainence was that I was not refueling properly. refueling your body will actually help you increase your metabolism and burn calories faster. Since implementing the 5-6 meals a day plan and eating plenty of lean protein and complex carbs and moderate amounts of fats I can eat so much more and even lose weight, and actually sometimes have to push to eat more to keep from losing since I am at a maintainence level and not wanting to lose more. I dont really use gaterade or high sugar drinks like that but I do sometimes drink apple juice watered to about 50% water and you can add about 1/8 tsp salt in a 24 oz water bottle and not even taste it.

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WONGERCHI's Photo WONGERCHI Posts: 3,889
6/24/08 10:13 A

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HEALTHYGAL01:
For me, the weight gets put on if I don't eat and hydrate properly on the ride. If I get the ride fuelling wrong, I'll happily come home and inhale the contents of the fridge. If I do get it right, then I'm good with a slightly-larger-than-normal meal.

The two fuelling strategies that work well for me are:

1) 1 calorie per lb of bodyweight per hour for a ride lasting more than an hour.

2) 0.5-0.75g of carb per kg per hour for a ride lasting more than an hour.

I prefer the first formula (easier math) and this works out to about 200 cals per hour (1 gel and 1 bottle of drink or combination of the two). It is very easy to overeat on the bike but if you stick with the formula, you'll have more energy at the end of the ride, will be well hydrated and fuelled, and will have less inclination to overeat. I know I look a bit silly rolling out on a 2-3 hour group ride with 4 bottles and a couple of gels taped to the top tube, but who's feeling fresh as a daisy at the end, winning the sprints and getting a headstart on recovery for the long run the next day?

So for a 3 hour ride (last weekend) I put down 600 cals. I burnt somewhere in the region of 3000 (I don't believe the cal burn function on my Garmin but let's go with that) for a net burn of 2400. I had an 800 cal lunch and was full and ate normally for the rest of the day. On days when I don't eat properly on the bike, this can be up into the 1500 cal range, easily. And it'll happily carry through to dinner as well....

In terms of what to drink, I don't like Gatorade too much because it's only simple sugar and not a whole lot more. You want to look for less sucrose and something with salt (preferably not sodium chloride but sodium with some other thing as it's more tolerable). Also look for something with potassium too, you need that as well as the sodium.

In terms of what to have, experimentation is the key. There's a long post about what I like and don't like on my blog ("The Great Gel Experiment"). If you're looking for real food, a little box of raisins works VERY well. As does a turkey salad sandwich.



EDITED for typos and to ask, purely out of curiosity - how do you know that you have a low resting metabolic rate?

Edited by: WONGERCHI at: 6/24/2008 (10:12)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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VEGANOMANIC's Photo VEGANOMANIC Posts: 77
6/24/08 9:45 A

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I don't care for sports drinks, but I love water. Have you tried Smart Water? There are generic versions of it too... it's just electrolytes in water without any flavors or syrups.

 
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RCKWHITNEY's Photo RCKWHITNEY Posts: 470
6/23/08 10:37 P

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Endurolytes are a must have for extremely hot weather. I live in Amarillo. We take the Endurolytes to keep from cramping in addition to sport drinks.
I'll fill 1 bottle with Gu2O or Heed and the other with water. At HH100, they have sport pickle juice at the rest stops. It really works! A little goes a long ways for me.

MAGELLAN1's Photo MAGELLAN1 Posts: 550
6/23/08 9:38 P

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really? i have only tried the orange vanilla, its so mild compared to some other products. i like perpetum too, its also mild.

i will have to give enduolytes a try.

the only product i have tried for just electrolyte replacement was "nunn" lemon lime tablet. i put it in a bottle just had water, now that tasted bad! i was told to mix it with non flavored hammer heed. i havent tried that yet. sounds like it could only get worse..





Edited by: MAGELLAN1 at: 6/23/2008 (21:42)


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MORTGAGED's Photo MORTGAGED Posts: 161
6/23/08 9:32 P

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I'm a big fan of Endurolytes from Hammer Nutrition and have used them for approximately 5 years now. I typically use the powder form mixed in a water bottle or camelbak. I try to save the capsules for emergency use.

Hammer Heed: In my personal opinion this is the worst product I've tried from Hammer. Great profile and basically everything you need for shorter durations, but the flavor is something I could never get used to, even watered down.

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MAGELLAN1's Photo MAGELLAN1 Posts: 550
6/23/08 5:38 P

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i like hammer heed. doesnt have a strong taste, 100 calories and elytolyes.has maltodextrin a slower burning carb helps to keep from the ups and downs in your sugar/insulin levels that sugar (ingregeinets ending in crose)can lead to.



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WASIOLES's Photo WASIOLES Posts: 38
6/23/08 2:01 P

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i am not a big fan of drinking my calories either (tastes like syrup). i use Endurolytes from hammer nutrition and mix a scoop or so with water, depending on how long i will be out and how hot the weather. there are no, if minimal calories associated. i'm a big fan of hammer's product line - especially their surprisingly tasty gels.

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LOAFYLAW Posts: 450
6/23/08 1:23 P

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I can't drink the low calorie Gatorade (or any Gatorade). It makes me really nauseated. Sometimes I use these things called "shot blocks". They are electrolyte replacement in a a gel block form, taste pretty good, and have 25 calories each. I do a lot of biking and never "drink" calories. I drink water and eat a bit - either the gel blocks, low fat fig newtons, or maybe a half of peanut butter sandwich. It seems to work pretty well for me.

Trying to stay fit, healthy, happy, and motivated


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PLAYINGOUTDOORS's Photo PLAYINGOUTDOORS SparkPoints: (12,881)
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6/23/08 1:06 P

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Have you tried Propel water or the new low-sugar Gatorade drink (G2)?

I buy Propel powder packets from Walmart and keep a few in my saddlebag for rides that require more than just water. One packet has 20 calories and has sodium and vitamins to replenish.

I know that there are many other choices and probably a few that are better than Propel, but it works for me and is easy to find - available at nearly every grocery store if I get caught in need for it while on a ride.

Good luck!!

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HEALTHYGAL01's Photo HEALTHYGAL01 Posts: 3,484
6/23/08 12:56 P

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I live in a hot steamy climate (Houston) where fluid replacement is really important. I am bringing up my endurance so I haven't been out for more than 1 1/2 hours so I've been just taking water with me. Pretty soon I hope to be out for over 2 hours. I have a low resting metabolic rate so I am on a fairly low calorie range (1200 to 1400 a day). I know I am going to need to add salts in but I hate to spend much of my daily allotment on Gatorade. Anybody in a similar situation that might have some ideas?
I plan to rely on fruit or a lara bar if I need refueling.
DH showed me a low calorie Gatorade but the label seemed to be mostly sugar not much salt.

I know that bicycling can burn a lot of calories but the last time I did MS150 training I gained weight because of my over zealous refueling.
Sara



"The education of a man is never completed until he dies." R.E.Lee
"She who laughs lasts" MaryPettibone Poole


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