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-   -   All About Nutrition (http://www.bikeforums.net/33-road-bike-racing/870212-all-about-nutrition.html)

jsutkeepspining 01-31-13 08:26 AM

Quote:

Originally Posted by rkwaki (Post 15219384)
That is correct.
Have to be an expert on something, apparently it isn't women :)

See what happens when the mods are absent?

you called again?

rkwaki 01-31-13 08:29 AM

Quote:

Originally Posted by jsutkeepspining (Post 15219395)
you called again?

Hey stalker don't you have to go to school?

jsutkeepspining 01-31-13 08:32 AM

im free till 10:20, i dont have to leave till 10.

saratoga 01-31-13 09:57 AM

rkwaki: Do you really stuff roast beef sandwiches in your jersey? :p

rkwaki 01-31-13 10:21 AM

Quote:

Originally Posted by saratoga (Post 15219692)
rkwaki: Do you really stuff roast beef sandwiches in your jersey? :p

I pulled out a roast beef sandwich with swiss cheese on more than one ride in the past.

I am trying to remember whose musette it was on the ProTour - it was a giant sandwich wrapped in aluminum foil with whole grain bread.

I have said this before but you wouldn't dare have your team stick your musette out early or I'd swipe it. I remember when I was a young punk I swiped a musette from the hand of the National Team coach that was feeding his guys, picked through the musette and ate what I liked only to keep on riding. Little did I know that I was in his sights before that :)

saratoga 01-31-13 10:38 AM

LOL "That's the guy who will eat anything!"

gsteinb 01-31-13 10:54 AM

Quote:

Originally Posted by rkwaki (Post 15219384)
That is correct.
Have to be an expert on something, apparently it isn't women :)

See what happens when the mods are absent?


you and RTC should start a coaching business together

rkwaki 01-31-13 10:56 AM

Quote:

Originally Posted by gsteinb (Post 15219970)
you and RTC should start a coaching business together

That's a great idea.
You want in while it's on the ground floor?

Wait are we talking about cycling or women?

sstang13 01-31-13 11:09 AM

Quote:

Originally Posted by revchuck (Post 15218969)
I use standard 24 oz. cycling bottles, and they fit fine. Ever see a picture of a domestique when he goes back to the team car for bottles? When I'm riding by myself, I pull the full one out of the jersey and swap it with an empty one from a bottle cage. I'm too clumsy to do that in a paceline, but when riding with a group we usually take a break at around the two bottle point anyway.

Ya I've seen the domestique, it's nuts how many bottles they put in their jersey! On our 100+ km group rides we do take breaks, but I just don't know what I'd do in a race.

@rbart - Are you riding outside at all yet?

rbart4506 01-31-13 11:40 AM

Been riding outside all winter on the weekends. Looks like this weekend will be a right off. We have a bit of snow coming and the temps dipping down to around -10C are not my idea of idle riding temps...

I have some suffering on the trainer planned instead...

Creakyknees 01-31-13 11:45 AM

I am not a nutritional role model.

Creakyknees 01-31-13 11:53 AM

Also: this thread reminded me that it's lunch time. I am now eating a sammich.

Racer Ex 01-31-13 12:37 PM

Quote:

Originally Posted by Creakyknees (Post 15220287)
I am not a nutritional role model. Also: this thread reminded me that it's lunch time. I am now eating a sammich.

You're in Texas. That you aren't eating a double whopper with cheese, XL fries and a "milkshake" with an apple turnover dessert makes you a role model.

ericm979 01-31-13 02:35 PM

Quote:

Originally Posted by MDcatV (Post 15219320)
practice this stuff. when on a training ride, practice getting a cliff bar or whatever youre eating out of your pocket, opening it, eating it, putting it back in pocket, etc.,.

I practice eating while riding at tempo. When the climbs are 1-2 hours long I can't wait for a flat spot, and eating on a fast descent is not a good idea.

ericm979 01-31-13 02:46 PM

Quote:

Originally Posted by dpr8ter (Post 15218477)
Any ideas on simple, small easy to make ahead meals?

I bring a salad and leftover dinner to work for lunch. I (or more recently, my wife) make a big healthy dinner on the weekend. For example, this week was a vegetarian lasagne. It takes no more work than making a normal sized dinner. I use that for lunches for the week.

If I run out of leftovers, I make something the night before. Rice and beans is easy and reheats well.

hammy56 01-31-13 02:53 PM

what about pbr?

rkwaki 01-31-13 02:56 PM

I realize that I did not answer this earlier.
My situation is a little different as my wife is an NPC Figure competitor so we are always cooking healthy.
As Eric said just prepare larger portions and take it as leftovers.

Here are some real easy ones:
buy a 2lb bag of Tilapia, thaw, put on a pan with some salt and pepper, cook at 400 for 15 minutes
buy 4 sweet potatos, wash, put in microwave for 14 minutes

Once everything has thawed out you have four separate meals, prepared in under 20 minutes

grolby 01-31-13 03:02 PM

Quote:

Originally Posted by sstang13 (Post 15217697)
:eek:. :eek:.......:eek: Are you ******* serious?? :eek:. Impossible.

I've been on rkwaki's wheel before when he "wasn't going that hard." Based on that experience (suffer, suffer, suffer, suffer...) I'd say 400+W is entirely believable. Some people have the genetics to go super-fast on a bike. Alas, I'm not really one of those people, but we just gotta try.

rkwaki 01-31-13 03:05 PM

Quote:

Originally Posted by grolby (Post 15221174)
I've been on rkwaki's wheel before when he "wasn't going that hard." Based on that experience (suffer, suffer, suffer, suffer...) I'd say 400+W is entirely believable. Some people have the genetics to go super-fast on a bike. Alas, I'm not really one of those people, but we just gotta try.

:love:

Check is in the mail my friend :)

Creatre 01-31-13 03:36 PM

Quote:

Originally Posted by grolby (Post 15221174)
I've been on rkwaki's wheel before when he "wasn't going that hard." Based on that experience (suffer, suffer, suffer, suffer...) I'd say 400+W is entirely believable. Some people have the genetics to go super-fast on a bike. Alas, I'm not really one of those people, but we just gotta try.

400w at threshold isn't that impressive when you weigh as much as an elephant.

For example, 400w at 200lb (90.5kg) is only 4.4w/kg. I think he said his race weight was like 180lb (81.5kg). That would put it at 4.9w/kg which is solid, but not really super impressive. I'm sure it sucks to hold his wheel on the flat lands though.

jsutkeepspining 01-31-13 03:42 PM

Don't laugh at 4.9 w/kg. T'is rather fast :P

Just think back to when he was 156 lbs and not that much "weaker"

rkwaki 01-31-13 03:47 PM

He is super awesome btw...

The other thing to remember is that came after a year off the bike and losing 45 pounds on the way with little if any structured training. :)

And the final thing is that my strengths are in a sprint though I didn't really have much sprint data from last year.

robabeatle 01-31-13 03:48 PM

Comments on supplements?

There are supplements out there that seem to have good evidence going for them like beta alanine or dare I say sodium bicarbonate, i.e. pooper inducer. Both act as Ph buffers. Not worth it?

Fat Boy 01-31-13 03:50 PM

Quote:

Originally Posted by rkwaki (Post 15221149)
Here are some real easy ones:
buy a 2lb bag of Tilapia, thaw, put on a pan with some salt and pepper, cook at 400 for 15 minutes
buy 4 sweet potatos, wash, put in microwave for 14 minutes

Once everything has thawed out you have four separate meals, prepared in under 20 minutes

When on the road with work I have figured out how to eat well. Honestly, there's a book in there somewhere. When I get to whatever city, I find a supermarket and load up. Generally speaking, the hotels I stay in have a fridge in the room, so there's somewhere to store my food. Here's a normal lunch.

Big plastic bin of greens. If I can find the "Superfood" greens with spinach, chard, rocket, cabbage, etc., that's perfect.
Carrot discs or 'matchsticks'
chopped onion, tomato and green pepper 'salsa fresca'
some sort of berry
some sort of 'Harvest Blend' nut/seed/dried fruit trail mix
Usually an apple sliced up (I'll get a bag of apples as snacks)
Small bag of some sort of meat that doesn't need to be cooked. It might be lox, fake crab, pre-cooked chicken etc.
Some sort of Olive oil and vinegar dressing.

Mix it all together in whatever proportions seem right the night before I need it (takes about 5 minutes). Everything fits in the plastic tub the greens came in. It's all ready to go when I'm leaving the hotel room in the AM. Don't forget to nick a fork from the breakfast room at the hotel. I've got a fridge or cooler I can stick it in when at work. At lunch time, when everyone is eating whatever food is provided, I bust mine out put the meat and dressing on it and I'm good to go. Last week on one day we had '5 Guys' burgers. There were probably 50 of them sitting on the counter for everyone to eat. I munched on my salad happy as a clam. It's a bit of a PITA, but entirely worth it in the long run.

sstang13 01-31-13 03:53 PM

Quote:

Originally Posted by rbart4506 (Post 15220222)
Been riding outside all winter on the weekends. Looks like this weekend will be a right off. We have a bit of snow coming and the temps dipping down to around -10C are not my idea of idle riding temps...

I have some suffering on the trainer planned instead...

I try to get out on the weekends but everyone so far except for one has been snowy and icy! Just making sure that im not the only one over here not going outside. I wish I lived in the mountains with warm weather :( lol

And to rkwaki : have you ever raced like nationals or provincials (whatever that is in USA, state championships (?)) or anything higher than your original city races? This makes me hate how much I suck even more now!


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