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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 01-11-12, 12:02 AM   #1
damnable
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Sugar - How long does it take to work?

I'm curious about this for two reasons.

Firstly, when riding I'm never quite sure when to start to refuel. I try to eat something every 30 mins or so, but then I think I tend to overload a bit just to make sure. I've only bonked once, but it's an experience I never want to repeat.

The second which made me remember to write this is we just had a birthday afternoon tea at work with two cakes. This week (new years resolutions huh) I've been careful with food and haven't eaten anything nasty with no bread or refined sugar. I decreased my cake input by sharing half of each piece (total one piece) but only 5 minutes later I had a massive sugar rush. I feel a bit shaky and jittery with funny headachy feeling and maybe feeling a bit hot. Am I just more sensitive to sugar now I've been off it for a bit?
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Old 01-11-12, 02:29 AM   #2
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If your rides are less than 2 hours, you shouldn't need to refuel.

If your rides are longer than 2 hours, start nibbling a granola bar at about the 1 hour point. Aim for about 200-300 calories per hour for the rest of the ride. As your fitness increases and you get used to longer rides, you may discover that you can get away with few calories per hour.
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Old 01-11-12, 07:16 AM   #3
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Quote:
Originally Posted by damnable View Post
I'm curious about this for two reasons.

Firstly, when riding I'm never quite sure when to start to refuel. I try to eat something every 30 mins or so, but then I think I tend to overload a bit just to make sure. I've only bonked once, but it's an experience I never want to repeat.

The second which made me remember to write this is we just had a birthday afternoon tea at work with two cakes. This week (new years resolutions huh) I've been careful with food and haven't eaten anything nasty with no bread or refined sugar. I decreased my cake input by sharing half of each piece (total one piece) but only 5 minutes later I had a massive sugar rush. I feel a bit shaky and jittery with funny headachy feeling and maybe feeling a bit hot. Am I just more sensitive to sugar now I've been off it for a bit?
Your second episode is while you were not riding. I think when your're aerobically pushing it, the body adjusts and is wanting to get fuel into the bloodstream and to the muscles. Riders would hardly take a gel at tea time.
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Old 01-11-12, 03:27 PM   #4
Nick Bain
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I think about 5 minutes. on a depleted body.

Last edited by Nick Bain; 01-12-12 at 01:13 PM.
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Old 01-11-12, 06:43 PM   #5
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IME, about 20 minutes. Some authorities say 30.

The longer you've been riding, my meaning being how many months spent riding say 5 or more hours per week, the better your system will get at tolerating said riding. Early in your training, you may have to eat more frequently than after your system adapts to it.

Some good references on carb intake and exercise:
http://www.johnforester.com/Articles...Physiology.htm
http://www.preventionpt.com/PIfolder...r%20August.htm
http://www.hammernutrition.com/hnt/1275/

Probably more than you wanted to know.
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