Null66

Ride to work, heavier pack to to huge expected temperature swing. Was supposed to be 52 in morning and 73 during commute. Turned out 44 to 89...

New AeroTech Softshell Jacket did remarkably well.
Big Man's Windproof Thermal SoftShell Cycling Jacket | Aero Tech Designs

Should have used heavy gloves and balaclava...

Summary
Distance: 25.06 mi
Time: 2:24:37
Avg Speed: 10.4 mph
Elevation Gain: 1,106 ft
Calories: 756 C
Avg Temperature: 50.1 °F
Details
Timing
Time: 2:24:37
Moving Time: 2:23:31
Elapsed Time: 2:43:00
Avg Speed: 10.4 mph
Avg Moving Speed: 10.5 mph
Max Speed: 32.0 mph
SpeedPace
Elevation
Elevation Gain: 1,106 ft
Elevation Loss: 1,073 ft
Min Elevation: 81 ft
Max Elevation: 333 ft
Heart Rate
Avg HR: 103 bpm
Max HR: 115 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 71 rpm
Max Bike Cadence: 101 rpm

Arrived starving!

Null66

Marvelous day.
Starved.
Fortunately had emergency big bag of Twizzlers...

Summary
Distance: 25.15 mi
Time: 2:22:59
Avg Speed: 10.6 mph
Elevation Gain: 1,004 ft
Calories: 1,051 C
Avg Temperature: 83.5 °F
Details
Timing
Time: 2:22:59
Moving Time: 2:21:43
Elapsed Time: 2:55:09
Avg Speed: 10.6 mph
Avg Moving Speed: 10.6 mph
Max Speed: 28.2 mph
SpeedPace
Elevation
Elevation Gain: 1,004 ft
Elevation Loss: 1,040 ft
Min Elevation: 125 ft
Max Elevation: 417 ft
Heart Rate
Avg HR: 119 bpm
Max HR: 136 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 68 rpm
Max Bike Cadence: 116 rpm

Null66

100 miles in 24 hours, in three rides, but still!
Quads are fried!

jsigone

nice job!! on the fire parts....do you move around on the saddle when you ride? To change up muscle usage? If not you should try it out, will need it for the longer rides.

Null66

Oh, it's my quads that are on fire, not my bum. I did squats and deads on Sunday. First time since January. 500 was HEAVY! Delayed Muscle Soreness was a *****! Second day DOMS is the worst. Monday and Tuesday. So that's a big part of it.

Oh, I move around quite a bit: fore, aft and out of the saddle. But I do not stand when climbing. I used to, but last bike would fug up every time so got out of the habit/lost the skill...

On the trainer my bum gets sore quickly, it's like I ride different when I'm on the road, far less weight on the seat.

Null66

FANTASTIC DAY!
About 1/3rd the distance and climb for next Saturday's ride.
Not enough water, nor calories...
But really built confidence.

Summary
Distance: 34.87 mi
Time: 3:05:20
Avg Speed: 11.3 mph
Elevation Gain: 2,362 ft
Calories: 1,460 C
Avg Temperature: 75.5 °F
Details
Timing
Time: 3:05:20
Moving Time: 3:04:18
Elapsed Time: 4:38:45
Avg Speed: 11.3 mph
Avg Moving Speed: 11.4 mph
Max Speed: 34.6 mph
SpeedPace
Elevation
Elevation Gain: 2,362 ft
Elevation Loss: 2,336 ft
Min Elevation: 232 ft
Max Elevation: 694 ft
Heart Rate
Avg HR: 127 bpm
Max HR: 147 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 69 rpm
Max Bike Cadence: 106 rpm

WonderMonkey

For those sore muscles I use something which is a tremendous recovery product. I believe in it highly.

Null66

For next weeks 200k, I'm using:
Fuel:
Perpeteum mixed with cheap protein shake powder at recommended dosage for their highest size.
Roasted chickpeas w/olive oil and garlic. I'm going to make a LARGE bag of this...
Potato bread w/honey sandwiches a couple.
banannas, apples, and fig newtons of course.
and assorted crap, found in convenience stores, such as pringles, honey buns, nesquick or yahoo or just straight milk.
I'll have some emergency food in pack as well... Found out this week that twislers work rather well and hold up decently in pack.

hydration:
Camelback w/ 1/8th teaspoon of baking soda and a couple squirts of lemon.

WonderMonkey:
What do you use?
I've been doing the high protein, high dose fish oil... Occasional NSAID.

Serious BBers or lifters (especially natural) are starting to use berry extracts with good effect (studies to prove, not bro-science) but can be rather pricey...

jsigone

never heard the baking soda in the camelbak but peppermint schnapps works well too

WonderMonkey

I'd watch out for that cheap protein, you usually get cheap results. Looking at the label will get you nothing, try to find some testing results.

For my recovery I use Nighttime Recovery. I can honestly say it is amazing stuff. For the weight management and sports performance (recovery, hydration, etc) I signed up to get it sent right to my house and I am very very pleased. I even wrote a review of it last year and it gets quite a few hits: Nighttime Recovery ? Product Review | 280 Dude

WonderMonkey

Those roasted chickpeas, etc... do you keep that in a bag and use it to snack on during your ride?

Null66

Got the tip from Osmo nutrition --- sort if...
https://osmonutrition.com/

I get gout, so acidic blood is not good. Then again endurance activities lower our PH, so by buffering the acid buildup, we can improve our endurance.

I believe that people like me, out of shape relative to the potential condition, may have to attend to hydration, and nutrition more then those in better condition as we approach the edge of what we are capable of at that time...

Example: as I get in better shape, I can go longer and harder w/o exhausting my blood sugar. I also seem to sweat much less under same conditions.

But as for the other: I prefer a good Stout or Porter.

Null66

Actually, it's the cheap that I'm looking for.
Yes, it has protein both fast digesting whey and slow digesting casein. But it has a LOT of sugars, mostly fast digesting. Trying to stretch perpeteum (it's pricey) I found both that it improves the taste, and added to the calorie delivery.

See, perpeteum is mostly maltodextrose.
For each nutrient there are channels of absorption.
Gatoraide, like 100 calories an hour more or less.
Maltodextrin about 300
People have a fixed amount glycogen stores and a ratio of that they can utilize w/o negative effects on performance. I'm told this is usually about an hour of a decent effort. How much you store, both in your muscles and liver can be trained as can the ratio before negative effects.

You can convert fat and protein (usually sourced from your muscles) to glycogen at more or less 100 calories an hour each. According to an accomplished decatriathlon athlete you can train your body to modify this ratio over the long term...

So you have an energy budget...

I'm heavy, out of shape and will push my limits. So I believe that by trying to get energy budget correct this will limit the build up of the metabolites...

Anyway, I've gone on and on enough already...

Null66

Likely in plastic sandwich bags.

Oh, forgot Almonds, a big bag of almonds.

I plan on making a feed bag (per video I found on this site.)...
I also need to figure out how to handle the cue sheet.

After this weekends ride of about 1/3rd the distance and climb, I'm more confident of being able to actually do the distance. Next up is the navigation... I will primarily use a cue sheet. I will try to load and use the Garmin.

Weatherby

200km takes somewhere between 5000-10,000 cals depending on the rider's fitness, weight, speed and the course hilliness.

Body stores 400g glycogen in the muscles and about 100gr in the liver for a total of 2000cal, approximately. Possible to burn thru this in the first two exciting hours if trying to hang with the stronger, faster riders. Resist the urge. They are riding easy.

Ride at no more than 60% of your VO2 max and you will burn approximately equal amounts of fat and glycogen requring modest, consistent replacement of probably only 100-150 cals per hour....easily done digestive wise. Knowing how hard charging you are, Null66, you will ride at 130+ BPM HR burning 70% or more glycogen and only 30% fat. Assuming a 12-13 hour ride, you would need to refuel with over 400 cals/hour if you ride at around 130 BPM. Probably bonk and cramp city. Take it easy on your first one.

Start at a modest pace (probably 105-115 BPM) and only push it a little on hills if at all. Steady as she goes.....get in and out the controls as fast as possible. From the first half hour onwards, eat when you can and the course allows.

GL!!!!!!!

StephenH

What works for me...leave the perpeteum, protein shake powder, roasted chickpeas, olive oil, garlic, potato bread w/honey sandwiches, banannas, apples, fig newtons, and emergency food at home.
And eat assorted crap found in convenience stores (such as candy bars, PB cheese crackers, chips, sandwiches, corndogs, and, of course, Mountain Dew).
Seriously, it sounds like you're going to have 40 lbs of food on that bike. If it was a 400k with no supplies along the way, you'd be right on. But if you've got stores every 30 miles or so, there's not much reason to haul all that.

StephenH

Oh...for cue sheet- look for "Barmap" brand map holder. I got mine at REI, but I don't see them on the website anymore. You want the smaller one, not the half-page size. They're probably not waterproof, but I have yet to ruin a cue sheet in the rain with one. You can put the cue sheet in a baggie and then put it in the holder, too.

sstorkel

The time to experiment with food is before a long, stressful ride. Not during. Don't ask me how I know this...

Weatherby

The extra pound or two to carry food will reduce your time. Shopping for food is a huge waste of time. Bring your own, good food.

Null66

Thanks, I was going to go to REI and take a look see... But now I have a recomendation.

My SO and I usually feed out of our pack and convenience store, favorites are yahoo or nesquick, fig newtons (of course), bugles, and honey buns. Don't know what the turn out will be and since I'm likely to be last wipe out the usual and customary...

Trying to reduce my exposure to processed foods...

At my weight a pound, or two, or five is a rounding error. Heck, took at least 2 kilos off the bike and radically reduced rolling resistance. Feels marvelous OBTW!
I figure I usually carry about 9lbs just in water...

That all said and done, the food will not be more then a couple lbs, apples and bananas the heaviest... The roasted chick peas are mostly dehydrated, which is what gave me the idea that it would be really good. Long slow carbs and protein, a great way to level out blood sugar sags. Oh, and they are marvelous with their capers and spices...

The last ride, we had breakfast a couple miles in, then a banana and small cookie. Not much for me for a 35 mile ride, let alone with so much climb... Supporting the idea, better shape you're in the more room for error you have....

Ursa Minor

Good Luck Null66 when is the big day?

Charlie

Null66

Saturday.
So rest week.

Just signed up for Strava and uploaded a few rides. Saw a segment here that I'm sure I can challenge the leader and it is SO tempting to run it. It's a mile-ish sprint w/a short climb in the front and a long decline. I'm a downhill specialist. Has me second guessing my DT's stump pulling gears... But then I could dust off the old bike. Wheels should hold up as long as I don't hit anything... hmmmm....

I'll get try it next week.

Funny, how rankings have such an appeal.

WonderMonkey

I eye the strava segments around me. They are somewhat anti-downhill as I think they don't want people getting reckless and hurting themselves. I do see downhills included in segments so I don't know the exact methods they use to allow something or not.

Null66

THEY HAD ONE!
on a random hook, no tag...

Mine now!
THANKS! looks perfect. Will have spare in ziplock in pack regardless.

Null66

Well, made most if not all the first timer mistakes.

Only one wrong turn, did rt, instead of left. Three bonus miles with something like 4 hills!

Made the route!
Not the last control. Missed it by an hour.

I'm more then happy.
Quite sore.

Water consumption, 105 ounce camel back, a 24 ounce bottle. 7 liters purchased on the road...

Will finish write up later, might be much later...