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  1. #1
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    need your guys advice/wisdom (lengthy post warning)

    Ok so today I did my first 60 mile ride, its was as big mixture of hills, descents, and flats. It took me a little under 4 hours because I really started to hurt in the end, this was definitely the first time I've really pushed my body on the bike.

    My question is did I do it too much or too little today with food and supplements. I ate a bowl of granola & yogurt 2 hours before the ride. On the ride I brought two packets of GU and two large water bottles which are almost two liters together. I did the GU packets at 16 miles and 45 miles and they felt pretty effective, I also finished all the water by the end of the ride.

    As the ride went on my legs weakened of course and my chest started to ache, when I got home I was pretty dizzy, sore, & starving. I proceeded to drink a Power Bar recovery shake and a banana and then stretched. After my stretch I made a roast beef sandwich & and a few chips and nuts along with it, and finished up with a glass of water. I have been snacking on crackers a bit too.

    Should have I brought an energy bar on the ride, and was the recovery shake afterwards a bad move, if so what would have been a better choice? Did I eat too much afterwards, too little? Should I have had a gatorade on top of that or maybe instead of the shake? I just basically want to know what flaws you guys see in what I did because I can tell I really put my body through the wringer and I want to know what I need to do at this point.

    Any advice is much much appreciated.

  2. #2
    Long Distance Cyclist Machka's Avatar
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    Here's the general guideline for rides over 2 hours:

    250-300 calories per hour consumed on the bicycle, starting right away ... I have a Bento Box in front of me, and I like to nibble my cookies, TimBits, Cheezies, Almonds, etc. as I ride. These calories can be liquid (sports drink, etc.) or solid (real food). At about the 6-8 hour point, it is a good idea to try to eat more ... perhaps sitting down and eating a real meal. Aim for 500-1000 calories. When you do this, know that the first hour or so of riding needs to be done at a slower pace to allow yourself time to digest. Continue with the 250 - 300 calories per hour again, and again 6 or so hours down the road, you'll be ready for another meal. Repeat as necessary. I also like to start my rides with at least 500 recently consumed calories in my system.

    Now in your case, 60 miles was 4 hours so you hadn't reached the point where you needed a meal yet, but you should have been consuming 250-300 calories per hour ... and it doesn't sound like you were. If you had been consuming that much, you probably would not have finished the ride feeling as bad as you did.

    Incidentally, when it comes to drinking, aim for about one 750 ml bottle every 1 to 1.5 hours ... give or take a bit depending on the weather and level of exertion.

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    Thanks soooo much for reading my post and answering. I definitely did not eat enough, I should have brought some potatoes or a power bar. I guess I'm just not used to burning this many calories in one shot. What do you think about those recovery drinks, is gatorade a better choice?

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    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by photonick View Post
    Thanks soooo much for reading my post and answering. I definitely did not eat enough, I should have brought some potatoes or a power bar. I guess I'm just not used to burning this many calories in one shot. What do you think about those recovery drinks, is gatorade a better choice?

    The closest I come to a recovery drink is a glass of fruit juice or soy milk.

    I don't bother with a lot of the "name brand" or "manufactured" cycling foods. I'll drink HEED on the bicycle (NOT gatorade ... ICK!!), and I might carry an energy bar with me if I have one lying around, but I'm much more likely to bring cereal bars or granola bars or something nicer. And I'll eat real food when I get home. Pizza is good!

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    Sophomoric Member Roody's Avatar
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    Quote Originally Posted by Machka View Post
    The closest I come to a recovery drink is a glass of fruit juice or soy milk.

    I don't bother with a lot of the "name brand" or "manufactured" cycling foods. I'll drink HEED on the bicycle (NOT gatorade ... ICK!!), and I might carry an energy bar with me if I have one lying around, but I'm much more likely to bring cereal bars or granola bars or something nicer. And I'll eat real food when I get home. Pizza is good!
    Real food!!!


    "Think Outside the Cage"

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    I've always been skeptical of energy foods, i like cliff bars but they're sooo high in sugar. You guys should of seen the sandwich I made when i got home hahaha it was ridiculous.

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    Sophomoric Member Roody's Avatar
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    Quote Originally Posted by photonick View Post
    Ok so today I did my first 60 mile ride, its was as big mixture of hills, descents, and flats. It took me a little under 4 hours because I really started to hurt in the end, this was definitely the first time I've really pushed my body on the bike.
    I thought some more about this post and I realized that the food is only part of the story, and maybe not the big part. The main thing, IMO, is that when you stress your body, it will get tired. This is normal and natural. After all, you kept up a fairly fast pace of 15 mph on your first long ride, including big hills.

    I bet if you rest for a couple days, then go out and do the same ride, eating the same food (or just a little more), you will not hurt nearly as much. Rest another couple days and do the ride a third time, and I predict you won't hurt at all.


    "Think Outside the Cage"

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    Thats a good point, I definitely think I will bring a power bar on top of the gu or maybe try some boiled potatoes halfed. 200 calories from GU just isn't enough for that long, i really thought the ride would only last 3 hours.

    On another note, my legs feel pretty fantastic right now and don't hurt but my chest hurts, especially when i breathe deep. I feel it in my esophagus and the bottom of my neck when i breathe deep. My head is also swimming. Any idea what causes this or if its a warning sign.

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    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by photonick View Post
    Thats a good point, I definitely think I will bring a power bar on top of the gu or maybe try some boiled potatoes halfed. 200 calories from GU just isn't enough for that long, i really thought the ride would only last 3 hours.

    On another note, my legs feel pretty fantastic right now and don't hurt but my chest hurts, especially when i breathe deep. I feel it in my esophagus and the bottom of my neck when i breathe deep. My head is also swimming. Any idea what causes this or if its a warning sign.
    Have you been tested for EIA?

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    +1
    Attached Images Attached Images
    ...

  11. #11
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    Whats EIA?

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    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by photonick View Post
    Whats EIA?
    Exercise Induced Asthma.

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    I read a bit on it on web md just now and no i haven't been tested. I do typically feel like i'm more short of breath than other people when i ride, maybe i should get tested.

  14. #14
    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by photonick View Post
    I read a bit on it on web md just now and no i haven't been tested. I do typically feel like i'm more short of breath than other people when i ride, maybe i should get tested.

    Might be worth it .... I feel a whole lot better when I use my inhalers on longer rides.

  15. #15
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    I'm wondering if its just from 4 hours of heavy cardio which i've never done anything close to in my life.

  16. #16
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    Holycrap i can't get full today, i had a pretty big dinner of tofu w/pasta and broccoli and we had chips and gauac before that and i just topped off with a bowl of granola.

  17. #17
    Senior Member sfcrossrider's Avatar
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    Quote Originally Posted by photonick View Post
    Holycrap i can't get full today, i had a pretty big dinner of tofu w/pasta and broccoli and we had chips and gauac before that and i just topped off with a bowl of granola.
    Welcome to the wonderful world of eating what you want (for the most part).
    Quote Originally Posted by BikeIndustryGuy View Post
    I guess the feel good aspect of this story is that the perpetrators did this as a couple. It's nice to see people coming together with a common love of cycling and assault.

  18. #18
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    Yah its been hard, in rock climbing i'm always trying to come in around 2k a day because it dosn't burn very many calories but man, since i started riding 3 times a week i'm always hungry. Good thing I eat healthy stuff generally.

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    Senior Member spunky's Avatar
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    Quote Originally Posted by sfcrossrider View Post
    Welcome to the wonderful world of eating what you want (for the most part).
    ........Until your metabolism becomes more efficient and adapts and.....until you hit 40
    running makes your legs nasty. Cycling makes them look a weird way that i like.

  20. #20
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    Hi from another climber/cyclist.

    Agree, climbing does nothing for burning calories.
    ...

  21. #21
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    What kind of climbing do you do? I boulder mostly so that reallly dosn't burn calories.

    On another note guys I woke up today and my throat towards the bottom of my neck and my chest are still pretty sore, kinda worries me.

  22. #22
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    Longer ride than normal, so you stressed your body. That may be the reason for your soreness. 60 miles I'll drink 2-3 bottles of gatorade (I usually make it stronger than normal), and I'll bring two gels and a cliff bar. I'll start munching on the cliff bar about an hour into the ride (start on mile 20, finish it at 40ish), and throw the gels (I like raspberry hammergels) in at about the same time. That gets me thru a 3-3.5 mile ride fairly easy.

  23. #23
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    I used to do a lot of trad climbing and some big-wall, right now I'm mostly climbing in the gym, I can't bring myself to give up a good biking-weather day to climb. I don't boulder - not so good at the landings. Probably will spend a week or two at Indian Creek this spring, unless I go bike touring s.e. utah... or if i'm really lucky, both.

    Too bad about that annoying working-for-a-living stuff..... not enough time to do everything!
    ...

  24. #24
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    Yah bouldering is some stupid you know what when it comes down to it, and whats scary is high balls seem to be the new style in bouldering, its more like mini free solo'ing!

    Yah I guess my body wasn't used to breathing that heavily for that long maybe. I was just expecting my legs and back to be DEAD today but they feel amazing, its my throat and upper chest that hurts.

  25. #25
    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by photonick View Post
    Holycrap i can't get full today, i had a pretty big dinner of tofu w/pasta and broccoli and we had chips and gauac before that and i just topped off with a bowl of granola.

    Just wait till you get into the world of centuries and double centuries and longer rides. I clean out grocery stores after those rides.

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