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)
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| current weight: 190.0