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  1. #1
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    Base mile replenish

    As much as I know the importance of refueling after an intense ride to aid recovery and eliminate muscle loss, is it important to reload after a recovery to aerobic base mile ride? I am working again on those base miles at a hr between 60 to 70%. Are calories normally cut down in this base building period? Thanks.

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    You need the refueling after base miles as well. Any time you deplete your muscle glycogen, you need to replenish it.
    Eric

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  3. #3
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    Thanks. Does riding at a recovery level of 60 ~ 65% of max dip into the glycogen stores?

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    Banned. ModoVincere's Avatar
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    Quote Originally Posted by bfloyd
    Thanks. Does riding at a recovery level of 60 ~ 65% of max dip into the glycogen stores?
    It could if you are untraned or ride long enough with out eating. I would think that would have to be one really long ride though. Basically, at 60-65% of your MHR, you are burning some glucose, but mostly fat for energy. If you ride long enough to use up the glucose you have available in your blood system, then you would start depleting your glycogen stores. I believe the average person will have somewhere between 1600 and 2000 calories stored as glycogen (both muscle and liver storage). Assuming that you are burning 40% glucose/glycogen and 60% fat for energy that glycogen storage is good for another 100 -125 miles (2000/.4 = 5000/40 Cals/mile). That's after using up the blood glucose levels.
    Most people are not going to ride that far.

  5. #5
    Just ride. roadbuzz's Avatar
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    Quote Originally Posted by bfloyd
    is it important to reload after a recovery to aerobic base mile ride? I am working again on those base miles at a hr between 60 to 70%.
    I think so. During base, I don't ride as hard, but I go pretty much at the same effort level every day, and I don't want to inhibit progress in any way. To that end, use the 1/2 hr recovery window to your best advantage. My philosophy (right or wrong) is to cut calories off the bike, not while riding or immediately thereafter.

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