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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 06-27-11, 10:55 AM   #1
worldtraveller
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Energy to continue 100km ride or more, not loose energy or bonk advice

Hello all I want to be able to ride faster. At this point I am able to ride long distances of road quite well. Long distances i

do between one to 2 long rides a week of 100km.

With a few shorter distances in between.

I am almost at point of able to ride well for the 100km, with no stopping, unless i stop to stretch if leg gets sore.



I am more of a recreational rider, no plans to race again soon, as i am not fast enough
So on the long rides. I find i get the point of bonking around the 75km, i usually go with lots of water in my Camelbak so i am hydrated, but i get the point of almost no energy last 25 to 30 km of ride.
Sometimes get soreness in leg and i have to stop for 30sec to stretch out as well.
I Want to be able to ride strong for whole duration
now i have been doing more long distances more frequently just to get used to it
but still get the bonk aspect

Should i be bringing a sports drink with me as well?
for electrodes? replacement?

maybe its my diet?

should i work on what i eat right before ride or the day before?
as for long rides i often head out in morning around 9am.

So should i eat big breakfast for the energy or should i focus more on evening before for best food?

Should i use any supplements as well?

Or should i have sports drink and a small snack for consumption during the ride as well.

I would like feedback and perhaps someone lay out a plan, or like a proper list of meal plan or something



i am about early 30s male, 175 lbs, so what can you all come up as a solution/

thanks
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Old 06-27-11, 11:18 AM   #2
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you can/need to ingest about 250 to 300 Calories/hr while riding, which is the most that you can absorb from your stomach. I can ride 50 miles/2.5 hours on the flats with just water, but if riding much long than 2.5 hours, eating CLiff bars or drinking a sports drink from the start of the ride is a big help.
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Old 06-27-11, 12:29 PM   #3
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Now for me, I can get up in the morning and reel off 50+ without eating. I did that both last Saturday and Sunday. Generally to go farther, it is adviseable for me to eat something often a couple of cookies. Bananas, oranges, small peanut butter and jelly sandwiches, fig newtons work too. If the weather is hot and you are sweating profusely, you need to replace electroytes.

The thing is that people are different. You will have to find your own mix. My wife can not eat solid food on a ride so she uses GU as a supplementary fuel along with some gatoraide. Use what works for you.

As a rule of thumb, the closer you are to your anaerobic threshold (the harder you ride), the faster you will need some supplementary fuel. When you ride slower, the body burns a mix of fat and glycogen (carbohydrate). As you approach your anaerobic threshold, you will burn less fat and more carbohydrate. You will get there quicker but approach the carbohydrate depletion more quickly. If you ride close to your anaerobic threshold, you can probably deplete your carbohydrate stores in about 50 miles.
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Old 06-30-11, 01:26 PM   #4
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THanks so
if i was wanting to loose some weight, should i do same distance at slower pace?
or would going long and hard have same benefit of calorie and fat burning?

suggestions?
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Old 06-30-11, 02:21 PM   #5
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Originally Posted by worldtraveller View Post
THanks so
if i was wanting to loose some weight, should i do same distance at slower pace?
or would going long and hard have same benefit of calorie and fat burning?

suggestions?
The harder you ride, the more calories you burn per unit time. Reality-wise, it's best to ride at a variety of paces, sometimes easy, sometimes so hard you almost barf. That's how you get faster and stronger. In general, it's good to ride 5-6 days week, devoting each day to a different sort of riding. Some hard, some easy, some flat, some hills. If you don't have any constraints, work up to riding 200 miles/week, or as much as you can without being tired all the time. Work up the weekly distance slowly, no more than 10%/week. Every few weeks do about half your usual to recover.

All that said, because you have to eat more to ride more, weight loss usually comes from portion control. With portion control, the more you ride, the more you'll lose.
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Old 06-30-11, 05:22 PM   #6
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Originally Posted by worldtraveller View Post
THanks so
if i was wanting to loose some weight, should i do same distance at slower pace?
or would going long and hard have same benefit of calorie and fat burning?

suggestions?
Going long at an easier pace is more effective for weight loss. As you've found, you can't really go hard for 100k without eating something along the way so your net calorie burn per hour is not really any higher than if you just went easy. Personally, I find that going for a long endurance ride doesn't stimulate the appetite as much as a harder, more intense ride. For this reason, it's usually easier to drop weight in the off season.

Also if you go long and hard you're less likely to be able to repeat your effort the next day when you'll end up eating everything in sight undoing your previous day's weight loss.
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Old 07-01-11, 03:45 PM   #7
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There is very little reason to think that a "no stopping" thing will make you better. For now, you're a recreational rider. Stop and eat something!! Your body will thank you. Better yet, stop at a place where there's some friendly conversation, like group riders sometimes do.
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Old 07-01-11, 05:45 PM   #8
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so i am allowed to stop for a bit on a 100km ride? it wont make me less of a man?
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Old 07-02-11, 05:50 PM   #9
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Can't imagine going that far without replacing electrolytes (EFS from First Endurance) and amino acids (Xtend from Scivation). Taste great together and will help avoid bonking. After your ride don't forget protein and glutamine for repair and recovery.

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Old 07-02-11, 05:59 PM   #10
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Would taking any supplements be ok as well?
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Old 07-02-11, 08:23 PM   #11
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Consume 200-300 calories per hour. You will have to experiment to figure out what types of foods or liquid nutrition will work for you.

Drink approx. one 750 ml bottle of water and/or sports drink every 1 to 1.5 hours ... perhaps more if it is hot and/or windy.

Don't forget to consume electrolytes either in your food or in the form of pills. Generally sports drinks don't have a lot of electrolytes. That might be OK for a relatively short, casual ride on a day with moderate temperatures, but if it is hot and/or if you are really exerting yourself, it probably won't be enough.

Stretch while riding the bicycle ... and also get off to stretch and eat etc. along the way. Although a few cyclists will ride centuries (100 miles/161 km) non-stop, most cyclists do stop, and as you increase your distance up to the 200K point and beyond, stopping to get off the saddle for a few minutes, stretch, eat, etc., becomes a welcome relief.

Read this website: http://www.ultracycling.com/ ... especially the articles here: http://www.ultracycling.com/nutrition/nutrition.html
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