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

mattm 01-31-13 04:04 PM

Quote:

Originally Posted by rkwaki (Post 15221149)
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

Tilapia??

Ewww.

rkwaki 01-31-13 04:10 PM

Quote:

Originally Posted by sstang13 (Post 15221381)
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!

sstang I am originally from Canada and was a National level Cat 1 very young (18).
There is a long history there that many know already.

rkwaki 01-31-13 04:13 PM

Quote:

Originally Posted by mattm (Post 15221425)
Tilapia??

Ewww.

I am a bottom dweller...

jsutkeepspining 01-31-13 04:15 PM

your wife told me you loved fish tacos....

rkwaki 01-31-13 04:17 PM

Quote:

Originally Posted by jsutkeepspining (Post 15221454)
your wife told me you loved fish tacos....

FIFY
OOOOOOH I love me some fish tacos...
She loves fish tacos as well...

jsutkeepspining 01-31-13 04:20 PM

sorry, im a little out of it still :P


personally i am not into fish tacos that much. The after taste is rather strong. I need those after fish taco mints. I can, but i have other things i would rather do first.

sstang13 01-31-13 04:29 PM

Quote:

Originally Posted by rkwaki (Post 15221441)
sstang I am originally from Canada and was a National level Cat 1 very young (18).
There is a long history there that many know already.

Good to know you're Canadian, surprised you didn't go pro ;)

rkwaki 01-31-13 04:38 PM

Quote:

Originally Posted by sstang13 (Post 15221507)
Good to know you're Canadian, surprised you didn't go pro ;)

;)
Many know the story already but was supposed to but I got hit by a car and missed my chance (had another opportunity but life has a way of complicating things)

jsutkeepspining 01-31-13 04:42 PM

never knew about the collision...explains some of your um how do i say this politely...."slowness" <3

rkwaki 01-31-13 04:44 PM

Quote:

Originally Posted by jsutkeepspining (Post 15221542)
never knew about the collision...explains some of your um how do i say this politely...."slowness" <3

Yeah an older man was lighting a cigarette coming through a parking lot and missed stopping before the street and hit me.
There was that and the three concussions I had in three weeks when I was in my early 20's

grolby 01-31-13 04:47 PM

Quote:

Originally Posted by rkwaki (Post 15221191)
:love:

Check is in the mail my friend :)

Ha ha ha! Good, I could use a few bucks!

Quote:

Originally Posted by Creatre (Post 15221323)
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.

Not that impressive? I know you're not that much bigger than me, and I weigh 124 right now. With the power I can put out, sitting behind someone cranking out 400w on the flat doesn't feel "not really super impressive" at all. It feels like hanging on for grim death.

As for 4.9 w/kg, I would LOVE to have 4.9 w/kg. That's plenty enough to be a domestic pro sprinter. I tested my threshold (20 min, not FTP!) 4-5 weeks ago at ~3.26.

Uh, sorry, were we talking about nutrition? I got done with a long ride this morning, followed it with a pint of chocolate milk and a ham and cheese sandwich. Pre-ride was oatmeal with milk and sugar. More training tonight, too! Hmm, I should buy some fish, seeing the posts about tilapia fillets is making me want more fish in my diet.

jsutkeepspining 01-31-13 04:50 PM

fatty: i knew about the three concussions, but u failed to tell me the story of the car to fat impact. I thought we were best friends! I thought we shared everything. I told you about my drug addiction.

rkwaki 01-31-13 04:53 PM

Quote:

Originally Posted by grolby (Post 15221563)
Ha ha ha! Good, I could use a few bucks!



Not that impressive? I know you're not that much bigger than me, and I weigh 124 right now. With the power I can put out, sitting behind someone cranking out 400w on the flat doesn't feel "not really super impressive" at all. It feels like hanging on for grim death.

As for 4.9 w/kg, I would LOVE to have 4.9 w/kg. That's plenty enough to be a domestic pro sprinter. I tested my threshold (20 min, not FTP!) 4-5 weeks ago at ~3.26.

Uh, sorry, were we talking about nutrition? I got done with a long ride this morning, followed it with a pint of chocolate milk and a ham and cheese sandwich. Pre-ride was oatmeal with milk and sugar. More training tonight, too! Hmm, I should buy some fish, seeing the posts about tilapia fillets is making me want more fish in my diet.

BTW just for clarification I did say north of 400W :)
Sprint numbers put me in a little different class :)

And as for fish? We buy so much fish and chicken it is ridiculous. We try and use only salt and pepper for seasoning (sea salt).

Grolby next time throw some eggs in there
.
Here is a typical breakfast (wife eats the same thing)
3 eggs
1/2 cup of egg whites
2/3 cup of steel cut oats
Maybe some strawberries or a banana

rkwaki 01-31-13 04:55 PM

Quote:

Originally Posted by jsutkeepspining (Post 15221578)
fatty: i knew about the three concussions, but u failed to tell me the story of the car to fat impact. I thought we were best friends! I thought we shared everything. I told you about my drug addiction.

That was when I was scrawny.
If it was right now that car would have been ****ed up :P

jsutkeepspining 01-31-13 04:56 PM

bhabahabhaahhaha! Rkwaki-1 mark-0

that's the standings so far today.

grolby 01-31-13 05:00 PM

Quote:

Originally Posted by rkwaki (Post 15221596)
BTW just for clarification I did say north of 400W :)
Sprint numbers put me in a little different class :)

And as for fish? We buy so much fish and chicken it is ridiculous. We try and use only salt and pepper for seasoning (sea salt).

Grolby next time throw some eggs in there
.
Here is a typical breakfast (wife eats the same thing)
3 eggs
1/2 cup of egg whites
2/3 cup of steel cut oats
Maybe some strawberries or a banana

Well, I'm just taking 400 as a lower bound. ;)

And most mornings lately I'm eating 2 or 3 eggs. Usually 3. It's actually driving my gf crazy, she hardly ever has one, and they're gone before the weekend half the time. Usually I do steel cut, no time this morning. I really think they're much better to fuel a whole morning than rolled oats - takes much longer to digest (lower glycemic index?), so you aren't starving 45 minutes later, more protein and fiber from the seed coat still being there. I typically use rolled oats when I'm in a hurry because they cook so much faster. Instant oatmeal is a joke (but don't tell my gf I said that!) - rolled oats take 5 minutes to cook.

jsutkeepspining 01-31-13 05:02 PM

nbd my ftp is 400 watts :p

mattm 01-31-13 05:37 PM

Re: oatmeal, my gf just introduced me to the trick where you make a batch at night (not instant), then just reheat them in the morning. Why didn't I think of that??

Up to now I only did instant b/c I was lazy, but now I can still be lazy AND eat the good stuff.

thechemist 01-31-13 05:42 PM

A good trick for me during work is to keep oatmeal on hand. I typically just fill my coffee cup with oatmeal and water then microwave, hit it with honey/nuts/dried fruit depending. Eggs,chicken and fish are bought like nobodies business. I grab Salmon when on managers special as well!

Most of my rides, I find bananas just about the easiest thing to eat quick. I do end up stuffing them back in my jersey depending on the situation which can be messy.

sstang13 01-31-13 06:01 PM

Quote:

Originally Posted by rkwaki (Post 15221534)
;)
Many know the story already but was supposed to but I got hit by a car and missed my chance (had another opportunity but life has a way of complicating things)

Did I read about you on the internet last year? ... Hmmmm

Quote:

Originally Posted by jsutkeepspining (Post 15221624)
nbd my ftp is 400 watts :p

Don't get hit by a car! :roflmao: .. sorry rk, I had to

misterwaterfall 01-31-13 06:34 PM

Quote:

Originally Posted by mattm (Post 15221738)
Re: oatmeal, my gf just introduced me to the trick where you make a batch at night (not instant), then just reheat them in the morning. Why didn't I think of that??

Up to now I only did instant b/c I was lazy, but now I can still be lazy AND eat the good stuff.

Oatmeal in bowl, water up to the top of oats, microwave on 60% power for 3 minutes, done.

ericm979 01-31-13 06:34 PM

Quote:

Originally Posted by robabeatle (Post 15221365)
e beta alanine or dare I say sodium bicarbonate, i.e. pooper inducer. Both act as Ph buffers. Not worth it?

Do you enjoy "severe gastro-instestinal disturbance"? That's what my copy of Cycling Science from 1986 says it does, in the article about stuff the US team tested for the Olympics. They passed on the bicarb for the Olympics even though in testing it appeared to help for some track events like kilo. The side effects were just too awful. They did inflate the track bike tires with helium, to save 10g.


I put the salad dressing in a seperate container and toss it into the salad before I eat it. If it sits around with the dressing mixed in the lettuce wilts.

ericm979 01-31-13 06:36 PM

Quote:

Originally Posted by misterwaterfall (Post 15221942)
Oatmeal in bowl, water up to the top of oats, microwave on 60% power for 3 minutes, done.

That works (4 min for thick rolled oats).
You can use a rice cooker for steel cut oats. The smell encourages you to get up, assuming you're hungry that is.

Fat Boy 01-31-13 06:48 PM

Quote:

Originally Posted by ericm979 (Post 15221946)
They did inflate the track bike tires with helium, to save 10g.


I put the salad dressing in a seperate container and toss it into the salad before I eat it. If it sits around with the dressing mixed in the lettuce wilts.

Helium in tires. Silly for a couple reasons.

I don't put the salad dressing on the salad until right before I eat it as well. I don't think I was clear on that part.

sstang13 01-31-13 07:11 PM

Quote:

Originally Posted by grolby (Post 15221563)
Ha ha ha! Good, I could use a few bucks!



Not that impressive? I know you're not that much bigger than me, and I weigh 124 right now. With the power I can put out, sitting behind someone cranking out 400w on the flat doesn't feel "not really super impressive" at all. It feels like hanging on for grim death.

As for 4.9 w/kg, I would LOVE to have 4.9 w/kg. That's plenty enough to be a domestic pro sprinter. I tested my threshold (20 min, not FTP!) 4-5 weeks ago at ~3.26.

Uh, sorry, were we talking about nutrition? I got done with a long ride this morning, followed it with a pint of chocolate milk and a ham and cheese sandwich. Pre-ride was oatmeal with milk and sugar. More training tonight, too! Hmm, I should buy some fish, seeing the posts about tilapia fillets is making me want more fish in my diet.

Me too! :) And this may sound dumb but what's the difference between a threshold and FTP test? Isn't it possible to do a 20 min FTP test? The only downside is that it's only 20 min instead of 60, so it's not as 'detailed' as it could be if it were an hour.


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