I'm an old guy. Been doing this for many years and as I age I also have changed. As a teenager I did a few double centuries, 200 miles in less that 24 hours on a Schwinn that weighs more than a Fiat. No energy bars, no drinks, no money, wool shorts, wooden cycling shoes and metal cleats, toe clips, you get the picture. What did we eat and drink, anything. That included raw ears of corn out of a corn field, watermelon, water, fruit, old popcorn (no microwaves back then) etc. We didn't know a carb from a fat and we made it. I've done 2 - triple centuries in the early 70's on a Raleigh Super Course working with 3 others, we had sandwiches and were young with no brains.
Technology is a double edge sword, some works really well and some is total hype. I've seen things that would kill you "Arctic Orange" as it would raise your HR 40 bpm and dehydrate you. Ultra Fuel, guaranteed to give you the squirts if you drank too much and dilute it with water or take in enough water.
Lance Armstrong, we are not. Wew are Spark-people looking to live a better life, higher quality of life, using healthy opportunities ot make healthy decisions.
Bill, 100 mile dinner! It's pretty good. I would trade the steak for Chicken, Ostrich, or Elk but a huge flank steak would do me fine. Sweet Potato, yes! Salad, yes and I might add some tomatoes, cukes, and some cheddar sprinkles. Diet Coke, it has aspartame and that stuff messes me up. Other than the diet Coke that I love but must give up, it's a very good choice. It works for Bill.
You need to test out anything kind of eating, recovery, energy drink, supplement in training rides before you use it in a century or long hard event. I find a 5 hour century working with a few people less painful than an all out 40 to 60 mile effort with HR pinned a good amount of the time. I find it takes more time to flush lactic than it used too. So I've found the L-Glutamine and Ultra Micronized Modern BCAA, True Botanica Fruit, Fiber & Whey, Physicians' Protein Complex along with fresh fruit, veggies, protein, to help me recover. I don't use all this all the time, I can tell what my body needs and I have history for documentation. I've tried a lot of stuff and know what's not for me.
The body can adapt, find out what yours needs. If you find something or hear of something someone else has talked about don't just use it. Research it, test it on training rides, document waking HR, weight, BP, Lean Body mass, and how you feel daily. It's about you. If Ice Cream is your super-food, good for you, if not do your homework.
It's total tradition....After a century ride (100 Miles) I treat myself to a juicy steaks, sweet potato, salad, and a cold diet-Coke, within one hour of finishing the ride. After all other rides I do a fruit and protein smoothie. But, as the Doctor of Cycling (Brother Barron) declared earlier, we're all different and need to find our individual niche.
Thank you again for your thoughts. It does in fact sound like we're thinking along the same lines of making sure to compensate properly for the large amount of calories burned during the ride. Spacing it over 3 days is a good idea.
It's written by Lance Armstrong's former coach, and so far it seems to be what I need to figure out how best to balance nutrition with training. It's a hard shift going from the losing weight mentality to having to eat more to balance out the training. Although I'd like to lose 15 more pounds, I'm gradually accepting the fact that a 1200-1500 calorie/day regimen is just not going to work for me given my long distance cycling and triathlon goals. :)
First, I'm sorry if this sounds a little hard line but it food for thought and I'm not going to sugar coat it. I'm a cheesehead so you will understand.
Do you know your BMR? At 5'10", 34, female, 165lbs. That would be about 1550 calories at rest. Cycling those longer rides will burn a lot of calories and if you have a HR monitor or Garmin you can make an accurate guess. With Mod exercise 3-5 days/wk, my program puts you at 2400 calories. You probably burned a lot more on that ride.
I would try to keep calories at no less that 1800-2000 if you want to lose weight and ride. On these hard efforts look at a 3 or 4 day cycle and calculate your total calorie requirement and even it out. On a rest day you need 1900 calories, after a distance that is 5+ hours maybe as much as 3500 to 4000 extra calories. 2 days at 1900 and one at 1900+4000 is average 3233 per day for 3 days.
You have a grip on the math and that's what you need to look at.
A screaming stomach is another issue. Try L-Glutamine powder under your tongue. It forms a paste and will help hunger go away. Keep eating little bits and back away. Drink a lot and you will feel full.
Ice Cream, I would stay clear of this. 2 cups, 61 sugars, 68 carbs almost all sugar only 10 g of protein. 600 calories without adding anything, you can go better. Try CytoSport Monster Milk, it has no milk, sugar and lactose free. 20oz-300 calories, 45 protein, 10 carbs, 0 sugar, 9 fat.
I know some people that gave themselves permission to eat ice cream after riding. The rides got shorter and less intense but the ice cream got bigger, so did they, added 20lbs each in one riding season.
Ditto re: "evil carbs"...I crave them mightily after a demanding (and even not-so-demanding) ride and putting the freshly awoken sleeping carbie tiger genie back in the bottle is a tough, tough thing to do.
This is one of the few significant drawbacks to cycling...at least for me.
Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams
Don't die with your music still in you. -- Dr. Wayne Dyer
"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda
"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha
Sadly, it's the evil carbs I'm craving after such a ride. During the ride, I ate bananas, PB&J sandwiches (HEAVEN during a ride), and oranges. As LOAFYLAW mentioned, I didn't worry too much about what I ate at the post-ride picnic...I definitely needed refueling after burning over 2600 calories! And yes, that included going out for ice cream with the hubby...
But now it's Wednesday and I'm still struggling to get back to my "normal" healthy eating routine...somehow the healthy stuff at normal portion sizes hasn't satisfied me as it usually does.
Can I be quantitative about it? Plan to eat back 1/2 or 3/4 of the calories I burned, over two days? So if I burned 2600 calories, shoot to eat 650-975 calories extra on the day of the ride and 650-975 extra the next day? Maybe that will keep me sufficiently meeting my body's demands? Just a thought...any feedback is appreciated.
I'm a dumb-ass and forgot to mention watermelon and grapes. Great after a long hard ride and great after surgery.
I know a lot of people that did long rides and gained weight after each one. It never went away. You can't diet when doing these kinds of long distance events or your body will shut down and store. Hence, I watch the starchy carbs.
Before the ride I eat 55% carbs. That's low but I'm carb sensitive. I don't take in muck if any sugar in drinks during the ride. I will eat oranges, apples, bananas, never cookies or crap carbs. A real good one is natural peanut butter on apples/bananas. I'm not a big fan of power bars or energy gel. I might eat a cliff bar (only 1) but the #1 choice is Natural Peanut butter or Natural almond butter with fruit.
I drink a lot of water, I use stevia, Vitamin B, and L-glutamine powder I mix myself. In the past I use the energy drinks but ended up getting a bad feeling, too many carbs and they cause other issues and can dehydrate you. The only one I could tolerate was Cytomax at 1/2 dilution.
After the ride, True Botanica Fruit, Fiber, & Whey with Modern BCCA (GNC) blended with ice and some fruit. I eat a lot of protein often egg whites, chicken omelet, tomatoes, onions, spinach, some cheese. I don't eat bread or carbs. Maybe some brown rice or sweet potato. After a hard effort I do 30+% protein, 30% good fats, and 40% carbs from natural sources. Muscle milk banana and Lean body drinks are ok. Keep water coming slowly.
I used to eat like a garbage can (toss it in I'd eat it) and it took me longer to recover than it does now, and I'm 15 years older close to 60.
Those percents are specific to you. My body type doesn't tolerate carbs or milk/lactose. We are all different so try something out in training and see how you feel. Then you will learn what you need to do for you.
current weight: 192.0
Fitness Minutes: (85,209) Posts: 395 5/8/12 1:15 P
One thing I have learned is to NOT worry too much the day of the ride. Often, by the end of the ride, I am not that hungry cause I am so tired. I don't try to "make up" for all the calories I expended in one day, but instead eat a little extra the next day when the hunger sets in. For me, the time I have to make sure I have some extra fuel is the evening before the ride. Lots of water and a good meal with lots of protein and carbs sets me up for the following day. Also, DON"T look at the scale for a few days. I always retain a lot of fluid after a century so my weight goes up for about 5 days. It is very discouraging, but it will settle back down once a few days pass.
Hi all! I just rode my first century of the season...97 miles in 5hr, 17 min. :) Thank goodness it was flat!! :-)
I was wondering if anyone had any strategies for refueling in the days following a long ride. After riding that long and burning that many calories...it's not surprising that I'm ridiculously hungry. But I end up craving carbs and my post-ride refueling ends up going 3-4 days until I can get the cravings under control! Any suggestions?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.