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MOTOGUY128's Photo MOTOGUY128 SparkPoints: (0)
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4/22/11 12:13 P

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Do you mean that you eat a big meal prior ot riding? or during hte ride. Either way, this isn;t hte right way ot go about it. a long workout is fuel 2-3 days prior to the effort and partially refueled immediately after hte effort.

By "fuel" you need ot remember there are 2 cources of fuel. Fat and carbs. Carbs are stored as glycogen in your liver and msucles. the liver stores are depleted first and the muscles stores nex.t When they run out you "bonk" or "hit the wall". Bonking and "the wall" are not abotu muscle fatigue, but abotu lack of carbs.

At lower efforts under 60% HR, you burn primarily fat. at moderate efforts 60-80% you burn a mix of both. Above 80% you burn almost exclusively carbs. Above around 85%, you hit you anerobic threshold and start building lactic acid, so that an effort at that pace is limited. Most athletes can maintain 75-80% for a fairly long period. Thsi is where you "ideal" pace is for long endurance efforts. For example, my max HR is around 185 and resting is 38, so 155BPM is where I want to race a marathon... assuming I can build adequate muscle endurance.

I think you need to consume about 200 calories per hour for rides over 1 hour. That's usually 1 sports drink or 1 snack bar. Then, most important, have a recovery drink or snack within 30 minutes for finishing your ride, or during your cool down. The recovery meal should be balanced in carbs and protein. I think they usually say 4:1 ratio in grams. lowfat milk is considered one of the best recovery foods. I also like having a bowl of whole grain cereal... or just time my workout ot end right before a meal like a late breakfast, lunch or dinner.

My pre workout meal is eating 30-45 minute prior to the workout and is usually around than 300 cal and something that I know enpties my stomach relaviely fast, so something lowfat and a mix of simple sugarsr and complex sugars. My favorite pre workout breakfast for example is lowfat or non-fat greek yogurt mixed with fruit and oatmeal, and a banana or glass or orange juice. Along with a cup of coffee that I take with around 2oz of milk and a little creamer.


Overall I think you want to be somewhat consistnet in your daily calories, but with longer workouts, you're going to consume more because of the food you eat during the workout and for the recovery. I'll also have a little bigger evening snack and usually a "reward" as a dinner desert for a long workout. So my long days will be aroudn 3800 calories, but most other days are 2600-2900 calories. I train about 12-14 horus a week. I'm training for olympic dist. and sprints, but I'm fairly competitive, so my workouts are not a lot diffrent from HIM training but with more speed and my long rides are under 50 miles or about 2-1/2 hours.

It's working prettty well so far, but I'm still working on a good "system" for off days vs. training days. On a day I take totally off, I try to eat less than 2200 cal. I'm still fearful myself of "eating a weekly average" and overating by 600 cal one day and being 1000 cal short another.


One final note.

Consider adding more meals to you plan. I have 8 meals/categories
1) pre-workout breakfast (for morning workouts)
2) Breakfast
3) mid-morning snack
4) lunch
5) snack (afternoon snack)
6) dinner
7) evening snack
8) fuel and/or recovery food (stuff I eat during and immediately following a workout)

Hope that helps

Key point - eat 6-7 meals a day. It may mean lunch and breakfast are a little smaller. My largest meal is rarely above 800 calories, sometimes only 500 calories.

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EATNBOOGERS's Photo EATNBOOGERS Posts: 2,215
4/22/11 10:46 A

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I'm no expert, but I was discussing this with a bike-y friend. She said Bicycling magazine had some good advice. No extra fuel for the first hour of riding, and then 100-200 cal/hr thereafter. Sounds like you might be overfueling? Can you go for higher fiber stuff?

Kristine

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JMAUSI SparkPoints: (0)
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4/22/11 7:06 A

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Hi there! I have recently joined the spark and have already found its guidance incredibly helpful. I have done quite a few 70.3 triathlons and two full Ironman races, and am currently training for my third full.

I am just trying to lose those eight pounds to be at my ideal "race weight", and was wondering if anyone could shed light on the nutrition tracker. I have adjusted it to reflect the amount of training I am doing (currently burning 8750 calories a week, with the goal of losing a pound a week). I also understand the concept of eating the same amount of calories each day regardless of whether or not that day is heavy or light so your body is getting a steady stream of nutrients.

HOWEVER, my main problem is on heavy bike days. I am currently supposed to eat between 2200-2600 calories a day, but when I go on a long bike ride, I'll consume a lot of calories just for fueling the ride. Does anyone have any pointers on how to best track this? Do you "count" the fuel you used for your ride? So far I have, but that leaves me very little room to eat for the rest of the day, and I end up going over my tracker just to eat minimal meals. Any advice would be appreciated.

Thanks and and looking forward to being part of the team.

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