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Super Clyde Nutrition

Old 03-07-16, 02:14 PM
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Super Clyde Nutrition

Hey y'all! So, I've been riding about 60-70 miles a week. 30 of that is a Saturday morning group ride that I've been doing pretty well on. I'm down to 360 and last Saturday I went for 43 miles. I did fine up to 30 but after that it was pure misery. I finished 48oz of Gatorade, 75oz of water, a Gu gel, and a couple Powerbar energy chews. I still barely made it and took a full hour to be able to walk again without feeling dizzy. I ate a baked potato and chicken the night before and had about 500 calories for breakfast 2 hours before riding. My question is how much should a big dude be consuming during a ride, because my energy just up and walked out the door the last few miles.
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Old 03-07-16, 02:52 PM
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I remember feeling the same way early on in my riding, then it went away with more miles pedaled over time. I have no reasoning for what it was or why it went away, but I am betting it has to do with how your body metabolizes glycogen. At first, I think it just mass burns it all quickly and then as you ride more your body gets more efficient at managing it.

I've actually changed my diet (and cycling) to follow The Primal Blueprint in order to get off of the sugar roller coaster. I don't worry about carb loading and bonking anymore.
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Old 03-07-16, 02:59 PM
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Well, it varies with how long and hard one is riding however, the general rule of thumb is that you can only digest 250-300 calories per hour. Fluid intake should be ~24oz/hr. Of course what you need will vary and you can only determine your needs by yourself.

What those calories are made up of it very important and you have to be able to tolerate eating them while on a bike. I do a Cliff bar an hour after the first hour however I have team mates that can't eat those while on the bike and resort to other forms of food such as Honey Stinger waffles. Others use powders they mix with water such as some of the Hammer Nutrition stuff. Of course on easy rides it's just water or if it's hot and humid I put salt in with my water (Doctor freaks out when I tell him that)

Given that the chews and gel, which was maybe 300 calories?, and was mostly made up of sugars and no other fats/carbs is why you 'bonked'. Again, you have to determine what your needs are for the ride that you are doing.
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Old 03-07-16, 03:52 PM
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Gatorade, Gu, Powerbar Chews... that is a LOT of sugar. You may be messing with your insulin levels, which can sap your energy.

I'd suggest eating a more balanced nutrition profile. Add in fats and proteins. Perhaps find a protein bar you like that has both sugar and fat. Also, cut out the Gatorade. It is not that great for you. Just drink water, and if you need electrolytes, eat something salty (salted almonds are great)
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Old 03-07-16, 04:08 PM
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At this point in my training I like Accelerade which has a 4:1 mix of carbs and protein. I also like honey stinger chews which are also available with caffeine. Both of these I use for challenging rides of more than an hour. If less than an hour you should be fine with nothing. I don't know how tall you are but generally big men have big glycogen stores, meaning you can probably go even longer than an hour. To be honest it sounds like you just have to keep working on your fitness. As it grows you will become more comfortable with harder longer efforts. I also find it helps to measure my cycling in time instead of miles. If you aim for miles you will do less as you get faster. Finally I try and get more short rides in between big weekend rides.
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Old 03-07-16, 08:37 PM
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You say you had 500 calories for breakfast before the ride, but what was it? How hard are you pushing on the ride (heart rate training zone if you know it), and how long does 30 miles take you? What is your TDEE and daily calorie target?

General suggestion on eating while riding is 1) figure out how long you can ride right now without re-fueling and 2) eat something before you reach that point. If you are already bonking hard you missed the window and your body has gone into "oh crap mode" keep the snacks small, just enough to keep you going, and snack again later as necessary. As other have said as your body gets used to it, you will store more and use it more efficiently.
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Old 03-07-16, 09:05 PM
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Good info.
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Old 03-08-16, 07:42 AM
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Originally Posted by DarthMonkey
You say you had 500 calories for breakfast before the ride, but what was it? How hard are you pushing on the ride (heart rate training zone if you know it), and how long does 30 miles take you? What is your TDEE and daily calorie target?

General suggestion on eating while riding is 1) figure out how long you can ride right now without re-fueling and 2) eat something before you reach that point. If you are already bonking hard you missed the window and your body has gone into "oh crap mode" keep the snacks small, just enough to keep you going, and snack again later as necessary. As other have said as your body gets used to it, you will store more and use it more efficiently.
Breakfast burrito, greek yogurt and fresh blueberries, a little past conversational level, depends on terrain but usually between 14-16mph, don't know what a tdee is, about 2300 but I don't count any calories I consume while riding which is rare. I think the hardest part is that I never eat on the 30 mile rides and I'm fine. I started with the gatorade and gu at 12 miles this time. I think @tinrobot is on to something.
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Old 03-08-16, 08:48 AM
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Originally Posted by customsound79
Breakfast burrito, greek yogurt and fresh blueberries, a little past conversational level, depends on terrain but usually between 14-16mph, don't know what a tdee is, about 2300 but I don't count any calories I consume while riding which is rare. I think the hardest part is that I never eat on the 30 mile rides and I'm fine. I started with the gatorade and gu at 12 miles this time. I think @tinrobot is on to something.
It doesn't sound like total calories are your issue, but here is an explanation of TDEE and why I was asking:
TDEE is the common abbreviation for Total Daily Energy Expenditure which is a metric to calculate the amount of calories your body needs to function in a day. It is equal to BMR plus calories used in exercise. To lose weight your consumed calories must be below TDEE. Being too far below your TDEE can be an issue, especially when if you are at or below your BMR. BMR is basal metabolic rate, it is the minimum calorific requirement needed to sustain life in a resting individual.

30 miles in two hours at a zone 2-3 level is a slow burn, but you are probably using up most of your stored glycogen by the end. When you exceed that by a significant amount you get in trouble.

Sugar itself isn't a bad thing, but you can easily over do it. Tinrobot had a good suggestion in making sure you have more balanced snack.

a couple of suggestions form my own experience.

For me, Nuun tablets taste better than salty stuff to raise electrolyte levels without sugar. I like the tea flavored ones.

Gatorade isn't bad, but should be limited. I use powder to mix my own and make it weaker than pre-mixed and I put it in my smallest water bottle. I also only use it when doing longer/challenging rides.

You should have an idea of how many calories you have in your various ride snacks so you don't over do it. Use a tracking program to estimate your calories burned on the ride to compare against calories consumed.

I think your biggest issue is timing. When you are going to go for more than 30 miles get a snack in you before you hit the 30 mile mark. I would think maybe around the 20 -25 mile mark.

One thing to keep in mind is glycogen burn rates change as the heart rates zones change. If you start pushing harder you will burn through glycogen faster.

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Old 03-08-16, 05:52 PM
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Here's something I've learned over time. My "wall" where I bonk keeps getting pushed out. When I started, I never hit the wall. But eventually I found that at 40 miles, I would feel horrible. I was able to push that wall out to 60, then 80 miles. That's not to say I can ride 80 miles without fuel (food and beverage). I still need to fill-r-up. But 80 is where I currently seem to run into a deficit where I need to take a break and let my body absorb some calories.

TL;DR - Keep working and you'll be able to go longer without bonking. Eating and drinking appropriately (based on what others have said) will help delay the onset of bonking.
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