All About Nutrition
12-30-13, 04:50 PM
#1251
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12-30-13, 05:16 PM
#1253
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But seriously, why are the calorie counts so far off when it seems like some of the rides I look at(from other riders) they are close or the same?
12-30-13, 05:56 PM
#1254
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If it's measured with some sour of real power meter, it'll be somewhere near accurate. If it's estimated in any way, it will be wrong. Generally speaking, estimates shoot high. The Garmin estimation is damn near twice reality.
12-30-13, 06:24 PM
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Well that's where my question came from. I have both, KJ and "calories" on the garmin connect screen and calories are always much lower than total KJ
12-30-13, 06:58 PM
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^I do the same thing. I think 1.1 overestimates, especially on the higher side (4000 = 4400 et etc). I just was surprised to hear that 4500 in 4 hours would be a routine ride. I could do it, but it sure as hell wouldn't be a routine ride like a z2 ride that i gave as an example.
12-30-13, 06:58 PM
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It's like 4.1x kj to a KCAL, but the body puts out power very inefficiently, like for every watt your body puts to the pedals, it uses 3 watts to pump blood, breath, think, comprehend, maintain steady temp, beat the heart, etc.
most people use straight up KJ to Kcal for cycling "calories burned", but reality will be anywhere from .9 - 1.2 for different individuals with different efficiencies.
12-30-13, 07:00 PM
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^I do the same thing. I think 1.1 overestimates, especially on the higher side (4000 = 4400 et etc). I just was surprised to hear that 4500 in 4 hours would be a routine ride. I could do it, but it sure as hell wouldn't be a routine ride like a z2 ride that i gave as an example.
my hardest long races topped out around 900kj/hour for 4 hours, but those were 100% efforts and left me destroyed at 180lbs. I'm sure some fit 220-lb muscleman could do it, or a pro epo-using 145lb guy.
12-30-13, 07:02 PM
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312 would be about 85% for me. It would be a damn near 100% effort to do that for 4 hours as the average. As the Normalized Power, it would be far "easier" due to my significantly stronger anaerobic ability
12-30-13, 07:14 PM
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at a certain point you run out of glycogen and can only manage what power you can make from fat burning. https://www.strava.com/activities/9504564 is 300ap for 3 hours, a 4th would certainly have dropped it farther.
it's all good. I've never weighed a nasa-calibrated weight from my pedal so I don't feel like I even know what w/kg means.
it's all good. I've never weighed a nasa-calibrated weight from my pedal so I don't feel like I even know what w/kg means.
12-30-13, 07:18 PM
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that's why when i'm doing rides with huge kj/hour burn rates i bring a clif bar for each hour and eat half every half hour. When i ride a 4 hour ride at 200 watts i don't need food, but at 250-270 i need food, my legs wont be "tired" from the effort, but my body will shut down becuase i'm starving to death.
12-30-13, 07:22 PM
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at a certain point you run out of glycogen and can only manage what power you can make from fat burning. https://www.strava.com/activities/9504564 is 300ap for 3 hours, a 4th would certainly have dropped it farther.
it's all good. I've never weighed a nasa-calibrated weight from my pedal so I don't feel like I even know what w/kg means.
it's all good. I've never weighed a nasa-calibrated weight from my pedal so I don't feel like I even know what w/kg means.
12-30-13, 07:28 PM
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they use the kj times 1.1 calculation iirc. Just go with either that conversion rate or use straight kj=cal. Don't pay attention to your garmin's calorie count.
12-31-13, 06:34 PM
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See above.
Hydration is continuous not just on the bike. I carry a gallon jug of water everywhere I go. My unscientific word is hydration at a cellular level. I did a ride this summer, it was 109 degrees on the Garmin and I pee'd twice in the 60+ mile ride.
You have to start drinking more before you get on the bike. You are going to have to 'train' yourself to drink more.
Try 3plenish - Complete Nutrition often has demo packages, it isn't too sweet and I find it works well.
Look at your sodium intake, when it is hot I put sea salt on almost everything as it will help me hold on to extra water.
Start getting that protein up, get your muscles good and fueled, let them be healthy, remember how much of your body is made up of water, when exercising in the heat your body will go after any source it can to stay cool and hydrated. If your muslces aren't repaired and fueled your body will rob them, as well as all your vital organs (liver, kidneys, lungs, etc) of all the fluids it can.
Drink early, drink often...
Hydration is continuous not just on the bike. I carry a gallon jug of water everywhere I go. My unscientific word is hydration at a cellular level. I did a ride this summer, it was 109 degrees on the Garmin and I pee'd twice in the 60+ mile ride.
You have to start drinking more before you get on the bike. You are going to have to 'train' yourself to drink more.
Try 3plenish - Complete Nutrition often has demo packages, it isn't too sweet and I find it works well.
Look at your sodium intake, when it is hot I put sea salt on almost everything as it will help me hold on to extra water.
Start getting that protein up, get your muscles good and fueled, let them be healthy, remember how much of your body is made up of water, when exercising in the heat your body will go after any source it can to stay cool and hydrated. If your muslces aren't repaired and fueled your body will rob them, as well as all your vital organs (liver, kidneys, lungs, etc) of all the fluids it can.
Drink early, drink often...
I love to hydrate this way, and feel much better when I do, but I have one problem: If I am "fully hydrated" I can only make it about an hour to an hour and a half before I need to piss really badly. This isn't a problem for crits or solo training rides, but for long group rides or longer races it becomes a problem. Its really hard to concentrate on racing when I'm trying really hard not to piss myself.
Thoughts on what I can do about this?
12-31-13, 06:38 PM
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learn to pee off the bike. it's not hard, but it is usually just a little messy. urine ain't no big deal in a few drops that dry quickly, though. just don't eat off your bibs later.
12-31-13, 08:20 PM
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learning to pee off the bike is actually really simple after the first time. Heck i can do it on flat rides (and i do. I remember one time i did it 3 times in a 3 hour group ride. I drank a bit too much water).
01-02-14, 09:13 AM
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Yeah, I guess this will be my best bet. I'll have to learn.
01-02-14, 11:25 AM
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01-02-14, 11:26 AM
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A good protein powder?
Pro7ein from Nutrishop is amazing.
Optimum Gold Standard is very good and cheaper
Muscletech from Sam's Club is the cheapest and isn't too bad.
Pro7ein from Nutrishop is amazing.
Optimum Gold Standard is very good and cheaper
Muscletech from Sam's Club is the cheapest and isn't too bad.
01-02-14, 11:49 AM
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The biggest issue outside of hitting the shoes, is finding a strip empty enough to pull it out and not worry about having the Johnson family drive by...
01-02-14, 11:55 AM
#1273
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Now that I'm in my forties, I can no longer design master works of art when I pee. In my younger years I could sketch a pretty a pretty good Bart Simpson with my urine, now I'm just happy for it to not hit my shoes.
The biggest issue outside of hitting the shoes, is finding a strip empty enough to pull it out and not worry about having the Johnson family drive by...
The biggest issue outside of hitting the shoes, is finding a strip empty enough to pull it out and not worry about having the Johnson family drive by...
Show 'em your teenie weenie.....
That way they can tell their 6 year old...
"See, even some adults have a little one like you..."
01-10-14, 07:59 PM
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so here's a weight I haven't legitimately been since... 4th grade?
01-10-14, 08:51 PM
#1275
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