Ygduf

I'm not doubting you, just surprised that you do the same mileage, time, are 25lbs lighter than me but do way more kj/mile. I guess alone vs. group?

I hope you're c1 with that workload!

TheKillerPenguin

I've been riding solo pretty much entirely. Avg endurance ride power is anywhere from 215-230W. Also keep in mind that like 1/3rd of my riding is on the trainer at the moment.

Cat 3...just got my **** together finally.

TMonk

That's crazy to me, but I guess highlights the physiological demands of a road racer vs a crit/track racer like myself. I am the same category and weight as you, but your "endurance ride" 215-230 is z3 for me. Averaging that kind of power over 4+ hours is so gonzo strong to me, but you need that to be competitive road racer in the 3's, I suppose. My FTP probably hovers between 270 and 300W throughout the year.

I'm competitive in certain crit and track situations, however. I have a 1300+ 5s, and can carry 1000w to 15 or more seconds. My real strength, when I'm fit, is recovery from anaerobic efforts. I can shred the gnar pretty hard for a few minutes/laps, but a rider like yourself would totally dust me on a climb or an open road type situation.

shovelhd

I don't know what kind of greek yogurt you're eating, but mine is fat free. Zero percent.

grolby

Greek yogurt (fat free) FTW. I'm learning more wonderful things to be done with yogurt. Like salad dressing! No kidding. Very tasty.

LOL. You've got a few pounds on me, but that overlaps Z4 for me.

Wesley36

lol, that is sweet spot for me.

TheKillerPenguin

It's tough because I have to be insane about eating. I calorie count everything to make sure I am taking in enough, and weigh myself at the end of the day to make sure I weigh over x amount, and again in the morning to make sure my weight isn't too low. Today I have 5hrs with tempo thrown in which means my avg is going to be somewhere around 950kj/hr for the ride. I cooked 2 cups of brown rice and 2lbs of chicken a couple of days ago and it's already gone, not to mention a carton of eggs, a few pounds of granola, a tub of yogurt, etc...

misterwaterfall

I'm gonna go ride then go to dim sum and probably eat 2000kj of asian deliciousness. Booyah

Wesley36

So after about ~20 years of being a vegan, I have become a David Zabriskie vegan - that is, I started eating fish.

Made fish tacos in the oven last night with accompanying slaw and salsa. Definitely going to do it again.

https://mobile.eatingwell.com/recipes...oft_tacos.html

TMonk

We're going to brunch.

Greasy food and mimosas will be consumed.

Mmmmm.

GeoNLR

Originally Posted by GeoNLR
Question - Post ride re-fuel??? I'm talking non-processed - no trash milk with gum and sorbate, etc. I was doing really good back during base... now with the harder efforts mixed in... I fear I'm not hitting the gly window soon enough with the right stuff.

My requirements - whole food / non processed - no artificial anything... help!

Thanks - Geo



Additional info - Talking about post 3+ hour rides - TSS in the 300+ arena. well that and races.

Background - 12-18hr weeks - Kj's in the 5000-8000 rangeweekly, Eating ave ~ 2800-3400 calories - whole, unprocessed only. High clean carb, but balanced carb 50%+ / protien% 20/ fats 20%

My question is - at the end of the ride - an in less than 20 mins, what are you guys drinking if anything? Scratch the beer recommendations... haha Looking for a 'clean' liquid that's portable...

gsteinb

don't tell me what to do.

I drink chocolate milk. UBets kosher for passover (sugar vs corn syrup) in skim milk.

what's clean anyway? I think almost anything you mix into something else is bound to have some artificial componenet.

ips0803

Wow I'm slow.

save10

i undercooked a ribeye i was making last night because i didn't have the nerve to leave it in the oven long enough. and i over-baked a cake i was making yesterday because i left in too long. not a good culinary day.

GeoNLR

That's the problem I'm running into... Reading the labels of the choc milk on the shelves there's CRAP like flavoring, preservatives, multiple types of gum, etc. I was wondering what others are using... Arbone make a clean protein powder that I could mix right before drinking but you have to sign away your first born for a bag of it! My problem is that I'm 30 mins from home at the end of a ride... if not - I could blend milk w/ frozen strawberries and frozen bananas to get a good mix of proteins and sugars... but that's not portable.

mike868y

i stick with a piece of fruit and a scoop of unflavored pea protein in water.

Ygduf

does not compute.

save10

usually i do 3 1/2 min on both sides on a very very hot cast iron skillet then 5 1/2 min in a 425 oven which is perfect medium rare for a boneless rib-eye on my oven/stove in my overpriced apt. The steak i made before was the best steak i've ever had and that includes fancy steak places. marinade of rosemary, garlic, black pepper and olive oil in vacuum seal bag for a 6 hours

for some reason i thought 3/3/5 was also going to work. it was more rare than i would go for. i ate it...but don't know what i was thinking there.

caloso

Just made a batch of granola. Got the basic recipe from Cooks Illustrated. It's basically oats, maple syrup, brown sugar, vanilla extract, nuts and fruit of your choice. So simple, so good.

shovelhd

Grill baby grill

gsteinb

why is it a problem?

misterwaterfall

You can make just as good of a steak in a cast iron, and it's usually much easier to control

GeoNLR

Because I don't eat crap... haha

TheKillerPenguin

Agua.

shovelhd

If you're clueless with a grill, sure. I haven't broiled meat in decades.