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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 06-03-04, 07:12 PM   #1
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l337 HaxX0r
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I fatigue fast, should I eat?

I'm just beginning to exercise after a long period of inactivity and do not have very high aerobic or anaerobic endurance. I'm pretty much pooched after 5 or 6 km. It is uphill but still. Yeah, that bad but the good thing is that I am improving. I've been doing some reading over in the training section at bicycling.com and their suggestion was to eat something sugary. What I read.

I'm trying to lose fat and don't want to be taking in more calories than I need especially calories from simple sugars. I'm thinking there's a good chance that I'll be pooped before I can actually use the energy that these sugars produce and could end up gaining weight.

I try and eat some good foods in me a short time before I head out.
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Old 06-03-04, 07:14 PM   #2
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Best is to eat a meal a hour or two before you head out. Nothing dramatic, mind you, but real food. I also like a cup of coffee after an hour or so. Perks the legs up.
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Old 06-03-04, 07:29 PM   #3
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I think that the main thing is for you to just not push yourself too hard. Take it easy. Slowly build you time on the bike. For the first week, try 30 minutes total, every other day. Don't worry about the distance, or speed. Pay attention to your cadence. Keep a steady, comfortable cadence. If you need to stop and rest, do it. Go up 10 minutes the next week. Work up. Develop a routine, stick to it. If you are staying sore, after a few weeks, skip a ride. Don't over train in the beginning, and discourage yourself because you become worn out. The worst thing I see on my bi-daily rides, are people who over do it. It will not take long to work up to a 20 miler or so every other day. Not long at all. After a 6 month period off my bike, I was able to do it in a month, by doing just what I told you. I did a few 5 mile rides, up to 10, up to 14, and up to 20. I'm doing 22.5 or so every other day. I am not a real athletic person, so if I can do it, anybody can, including you.

There are many opinions about burning fat, but here is one from someone who lost 25 pounds last year, and 9 so far this year. 4 of those pounds I had to lose twice, because I gained them back during my bike lay-off. Take the slow ride to burn fat. Keep your heart rate at 70-80 % of max. Your body can metabolise and use fat for energy if you don't put a high demand for energy on it when exercising, in which case you will do a carbohydrate energy burn, and not really burn any fat at all. You should be able to recite a poem, or the Pledge of Alliegance or something like that without sucking wind, if you can't, you are over doing it. I know that a lot of the time, one can't help but try to blister the trail, me included, but for most workouts, try to keep your speed in the 12-15 mph range and not the 16 or better range. It works for me. Best -
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Old 06-03-04, 07:39 PM   #4
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For me, whole grain (slow cooking type) oatmeal with nuts, fruit (i.e., fresh strawberries or whatever) and skim milk will keep me going 2-3 hours or more of fairly intense biking.

Slow cooked oatmeal releases energy slowly over a long time, which is what I want. It has a low glycemic index.



HIGH GLYCEMIC INDEX FOODS - Avoid
Food Glycemic index
Instant rice 124
Corn Flakes™ 119
Rice Krispies™ 117
Jellybeans 114
French fries 107
Soda crackers 106
Potato (boiled/mashed) 104
White bread 100
Melba toast 100
Couscous 93
Ice cream 87
Oatmeal (one minute oats) 87
Digestive cookies 84
Table sugar (sucrose) 83




LOW GLYCEMIC INDEX FOODS
(CHOOSE THESE FOODS MORE OFTEN)
Food Glycemic index
Popcorn 79
Oat bran bread 72
Oatmeal (slow cook oats) 70
Parboiled rice 68
Pumpernickel 66
All-Bran™ 60
Sweet potato 54
Skim milk 46
Pasta 40 to 70
Lentils/kidney/baked beans 40 to 69
Apple/banana/plum 34 to 76

Each of our bodies seem to work quite differently, and we each have to find the combination that works best for us. Try different things, and see what fits you.

Last edited by DnvrFox; 06-03-04 at 07:52 PM.
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Old 06-03-04, 07:47 PM   #5
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I started off as a smoker doing approximately the same mileage. Now I don't smoke. I ride 20+ miles every day. If I see a bike in the garbage I can't sleep if I don't grab it and find out if it's worth salvaging. It wasn't long ago that I was a normal non-biker. But I'm much happier as a biker. Be patient the mileage will come in time. As was stated it's best at first just to go out for a period of time and then incrementally extend it. Above all you should enjoy riding your bike! It's tough to get discouraged from excercising if it's an activity you truly enjoy. So enjoy the ride!
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Old 06-03-04, 08:05 PM   #6
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The frustrating part of it is I used to be quick. I raced BMX as a teen. I never raced MTN bikes but I was able to keep up with groups easily. I stopped riding for I guess about 4 years...maybe 5 I guess and now here I am. It's when you know how fast you used to be and you pale in comparison that you feel bad. I know I do. Plus I get the joy of realizing that now that I'm older I don't get in shape as fast nor do I recover as fast.

Thanks for the advice guys! I just need to be patient and keep trying.

The semi amusing part of this is that I'm trying to ride up to the local trails instead of drive up to them. The trails are about 6km from my door. But uphill. For anyone in Southern Ontario I'm trying to ride up the escarpment in Burlington. So I'm exhausted before I even get to the trails by riding uphill by road on my MTN bike with it's knobby tires. If I just drove my way up there I could at least spend my 5km on the trails having a little more fun.
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Old 06-03-04, 08:11 PM   #7
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get a heart rate monitor. try to figure out your aerobic heart rate range...this is where you burn fat the fastest. going anaerobic burns fat, too, but not as much as staying in your aerobic range.

once you have a good base of aerobic training, then you can start strength (hills) and speed training.

always good to have a good foundation (base) to build upon...

eating something sugary, like goo or honey, before a ride is OK. It will be used up pretty fast. Besides, even after the ride, your metabolism is already "awake" and will continue to burn fat throughout the day.
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Old 06-03-04, 08:20 PM   #8
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Anyway to figure out my aerobic heart rate without the monitor? I'm rather broke.

I did manage to find my old bike computer which, stunningly, still works after a few years of sitting dormant so now at least I'll be able to watch my speed.
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Old 06-04-04, 08:02 AM   #9
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Quote:
Originally Posted by ions
I'm just beginning to exercise after a long period of inactivity and do not have very high aerobic or anaerobic endurance. I'm pretty much pooched after 5 or 6 km. It is uphill but still. Yeah, that bad but the good thing is that I am improving. I've been doing some reading over in the training section at bicycling.com and their suggestion was to eat something sugary. What I read.

I'm trying to lose fat and don't want to be taking in more calories than I need especially calories from simple sugars. I'm thinking there's a good chance that I'll be pooped before I can actually use the energy that these sugars produce and could end up gaining weight.

I try and eat some good foods in me a short time before I head out.
From what I've read, what you eat prior to riding has little or no effect for very short durations, as your muscles generally have enough stored energy for 90 minutes or so of intense effort. I wouldn't look for a "magic food" solution. Instead, just keep riding increasing distances/times.

For what it's worth, I always feel that way for a while when starting out in the Spring after the (long) Wisconsin winters...
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Old 06-04-04, 11:03 AM   #10
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I just started riding in February and was in much the same boat. When I first started I couldn't even make it 2 miles. My neighborhood is a two-mile loop and so I do laps around it. It's been 4 months now and I am riding 16-20 miles 4 days a week, with a longer Sunday ride with a friend. Things that helped me:

I ate an hour before I went out. Usually I had a sandwhich with ham, lettuce and cheese. It's not super nutricious but it jumpstarts my metabolism (it's very peaky). I had to concentrate on going slowly. 12-13 mph. I only needed to ever go one more lap (2 miles). After I did that lap I would see if I could go one more lap. Try to ride more duration rather than speed or total distance. If it takes an hour to ride 10 miles, you still rode an hour.

This way you can improve and what you are trying to do is make your body better at breathing. Eating honey cannot help if you can't get the fuel to the legs.

Good luck!
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Old 06-04-04, 04:01 PM   #11
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Quote:
Originally Posted by ions
Anyway to figure out my aerobic heart rate without the monitor? I'm rather broke.

I did manage to find my old bike computer which, stunningly, still works after a few years of sitting dormant so now at least I'll be able to watch my speed.
There's several ways to do it. I don't know off hand how to find it w/o a heart rate monitor, but you can do some research on the web for it. Then you can find more websites on how to break up the range for best fat burning process...
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Old 06-04-04, 05:03 PM   #12
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205 - age - (.05xweight) + 4
Sally Edwards, The heart rate monitor guide book for cyclists.
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Old 06-04-04, 09:23 PM   #13
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Alright using that formula I get 172.25. Off to Web sites to find workouts around that..
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