Addiction XXXVII
07-27-14, 09:15 PM
#5201
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07-27-14, 09:18 PM
#5202
Has a magic bike
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I do 11 to 15 hour rides once or twice a week, most of the year. In the snow and ice about half or less. For a ten hour ride I can eat 2500 or more as I ride. Stopping to open a wrapper, or to get more drinks. I usually drink 1000+ calories, it gets into your system fast, this is handy near the end of a ride, solid food takes too long at the last hour of a ride. If you bonk get a fruit drink from a convenience store, drink two bottles. In 15 minutes you'll be OK. I have mostly a normal breakfast and start eating as soon as I get on the bike.
I eat a normal dinner the night before, maybe a little more than normal, not much. In two days off I eat lightly, other wise I start to gain weight. I've been doing centuries and all day rides about 19-20 years. It's good for my arthritis, it takes 10-20 miles to warm up. I go a lot faster at mile 90 than mile 9. My joints need two days off. It makes me stronger faster anyway. Muscles need two days to recover if you train hard enough to make a difference. Soft easy to digest food is best.
I eat all kinds of stuff on the ride. Nutri-grain bars, cliff bars, brownies, cookies, etc. Fruit punch or something similar. Liquid is the fastest energy, soft food is next. Like gels, or pie filling. I look at my watch and eat about 300 calories per hour at the beginning, and less as time goes on. If I start to bonk I stop and eat, now that helps every time. I've done a few centuries on fruit punch only. I get too hungry without something in my stomach.
In between rides I eat healthy, but not a lot. No carb loading days before. I'm 63.
I eat a normal dinner the night before, maybe a little more than normal, not much. In two days off I eat lightly, other wise I start to gain weight. I've been doing centuries and all day rides about 19-20 years. It's good for my arthritis, it takes 10-20 miles to warm up. I go a lot faster at mile 90 than mile 9. My joints need two days off. It makes me stronger faster anyway. Muscles need two days to recover if you train hard enough to make a difference. Soft easy to digest food is best.
I eat all kinds of stuff on the ride. Nutri-grain bars, cliff bars, brownies, cookies, etc. Fruit punch or something similar. Liquid is the fastest energy, soft food is next. Like gels, or pie filling. I look at my watch and eat about 300 calories per hour at the beginning, and less as time goes on. If I start to bonk I stop and eat, now that helps every time. I've done a few centuries on fruit punch only. I get too hungry without something in my stomach.
In between rides I eat healthy, but not a lot. No carb loading days before. I'm 63.
07-27-14, 09:37 PM
#5203
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I believe, that like anything, the more long rides you do the easier it gets. On long rides my bikes vary from 17 lbs to touring bike 28 lbs plus 16 lbs in panniers = 44 lbs. The dog in the trike is 100 lbs. That only goes about 25 miles. Ten speed double compact cranks, 9 speed triple, single speed, and everything in between.
07-27-14, 09:46 PM
#5204
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I'm 146 lbs today about 5' 10.5". I do better at 140 lbs or below. There are no mountains around here, east cost.
I believe, that like anything, the more long rides you do the easier it gets. On long rides my bikes vary from 17 lbs to touring bike 28 lbs plus 16 lbs in panniers = 44 lbs. The dog in the trike is 100 lbs. That only goes about 25 miles. Ten speed double compact cranks, 9 speed triple, single speed, and everything in between.
I believe, that like anything, the more long rides you do the easier it gets. On long rides my bikes vary from 17 lbs to touring bike 28 lbs plus 16 lbs in panniers = 44 lbs. The dog in the trike is 100 lbs. That only goes about 25 miles. Ten speed double compact cranks, 9 speed triple, single speed, and everything in between.
I think I could ride pretty far on my typical nutrition with no steep hills, it was that really tough climb that got me calorie-wise, I just burned through so many more calories than my norm. The problem is out here you it's pretty hard to put together a really long route that's actually interesting without a significant amount of climbing. Or maybe it's just that everyone I know who does long rides is also a climber.
07-27-14, 09:48 PM
#5205
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Had a good afternoon ride--at least the first leg.
Ventured east to downtown, cruised down Gay Street, and crossed over south of the river.
Eventually I went by the Historic Ramsey House before turning around.
Incidentally, I would consider the Ramsey House if I was planning an outdoor wedding in Knox County. Or if I at least had a date.
Headed back west, along the river on Neyland Drive, and then stopped for a spell at the office.
After half an hour I notice that it's getting dark outside and then a weather notice comes over the radio. Uh oh.
I fire up the radar, and sure enough a storm is headed my way. I determine I don't have enough time to make it the nine miles home before it hits, so I decide to wait it out. The only problem is that there's only an hour until sunset.
About 15 minutes later it started raining. Then it poured. Was glad I hadn't ventured out into that.
I waited as long as I could, leaving about 15 minutes before sunset. It was still raining when I left, but it died down after three miles.
The far bigger concern was lightning. You'd think that when the rain stopped, it would stop. But no, it rumbled (or worse) the entire ride home. I think we had as much lightning this evening as we have had the entire summer. A few strikes were less than a mile away. That will get your attention.
Obviously I did make it home. At least it didn't hail. #EpicRides
Ventured east to downtown, cruised down Gay Street, and crossed over south of the river.
Eventually I went by the Historic Ramsey House before turning around.
Incidentally, I would consider the Ramsey House if I was planning an outdoor wedding in Knox County. Or if I at least had a date.
Headed back west, along the river on Neyland Drive, and then stopped for a spell at the office.
After half an hour I notice that it's getting dark outside and then a weather notice comes over the radio. Uh oh.
I fire up the radar, and sure enough a storm is headed my way. I determine I don't have enough time to make it the nine miles home before it hits, so I decide to wait it out. The only problem is that there's only an hour until sunset.
About 15 minutes later it started raining. Then it poured. Was glad I hadn't ventured out into that.
I waited as long as I could, leaving about 15 minutes before sunset. It was still raining when I left, but it died down after three miles.
The far bigger concern was lightning. You'd think that when the rain stopped, it would stop. But no, it rumbled (or worse) the entire ride home. I think we had as much lightning this evening as we have had the entire summer. A few strikes were less than a mile away. That will get your attention.
Obviously I did make it home. At least it didn't hail. #EpicRides
07-27-14, 09:54 PM
#5206
Friendship is Magic
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07-27-14, 09:58 PM
#5207
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......remember the Krebs cycle.
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07-27-14, 10:02 PM
#5208
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Had a good afternoon ride-- #EpicRides
People here are so unused to thunderstorms and lightning that this happened down in LA today.
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07-27-14, 10:05 PM
#5209
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07-27-14, 10:10 PM
#5210
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for many people that doesn't work either. It takes lots of things to really increase your glycogen stores, and training is the most important. It really involves a commitment to nutrition for weeks prior to a big event, and avoiding things that deplete your stores (like alcohol) Even dehydration plays a role in energy balance (when you are properly hydrated for days before, it is easier for your liver to increase its stores).
07-27-14, 10:10 PM
#5211
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You are not that much bigger than me actually.
I think I could ride pretty far on my typical nutrition with no steep hills, it was that really tough climb that got me calorie-wise, I just burned through so many more calories than my norm. The problem is out here you it's pretty hard to put together a really long route that's actually interesting without a significant amount of climbing. Or maybe it's just that everyone I know who does long rides is also a climber.
I think I could ride pretty far on my typical nutrition with no steep hills, it was that really tough climb that got me calorie-wise, I just burned through so many more calories than my norm. The problem is out here you it's pretty hard to put together a really long route that's actually interesting without a significant amount of climbing. Or maybe it's just that everyone I know who does long rides is also a climber.
The heat is a big factor too. My maximum is about 100 F for a good ride.
After midnight here... G'night........zzzzzzzzz
07-27-14, 10:13 PM
#5212
Still kicking.
Thread Starter
It's storming here now.
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Appreciate the old bikes more than the new.
Appreciate the old bikes more than the new.
07-27-14, 10:32 PM
#5213
Has a magic bike
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07-28-14, 12:26 AM
#5214
Still can't climb
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you know the saying that the best way to see a place is by bike? it is so true.
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coasting, few quotes are worthy of him, and of those, even fewer printable in a family forum......quote 3alarmer
No @coasting, you should stay 100% as you are right now, don't change a thing....quote Heathpack
coasting, few quotes are worthy of him, and of those, even fewer printable in a family forum......quote 3alarmer
No @coasting, you should stay 100% as you are right now, don't change a thing....quote Heathpack
07-28-14, 12:28 AM
#5215
Still can't climb
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hey velo vol, do you get tornadoes where you is?
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coasting, few quotes are worthy of him, and of those, even fewer printable in a family forum......quote 3alarmer
No @coasting, you should stay 100% as you are right now, don't change a thing....quote Heathpack
coasting, few quotes are worthy of him, and of those, even fewer printable in a family forum......quote 3alarmer
No @coasting, you should stay 100% as you are right now, don't change a thing....quote Heathpack
07-28-14, 01:27 AM
#5216
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Not really. Yes, from time to time one will hit this end of the state. But they are generally small and short-lived, yesterday being a good example.
Documented Tornadoes in Knox County TN
Documented Tornadoes in Knox County TN
07-28-14, 02:33 AM
#5217
Senior Member
HP, up the estimated calorie consumption through the stomach to 250 calories. However, it may also be that you need to move to drinking your calories more.
Another factor we haven't quite touched on that can lead to similar symptoms is dehydration. Plus electrolyte balance.
Last edited by Rowan; 07-28-14 at 04:54 AM.
07-28-14, 05:04 AM
#5218
Senior Member
Yep. Real carbo loading is a strict regimen, and I don't think it's worth it.
HP, up the estimated calorie consumption through the stomach to 250 calories. However, it may also be that you need to move to drinking your calories more.
Another factor we haven't quite touched on that can lead to similar symptoms is dehydration. Plus electrolyte balance.
HP, up the estimated calorie consumption through the stomach to 250 calories. However, it may also be that you need to move to drinking your calories more.
Another factor we haven't quite touched on that can lead to similar symptoms is dehydration. Plus electrolyte balance.
In order to get the optimum absorption of nutrients from the stomach and small intestine, there needs to be a suitable electrolyte balance. So if you over drink without adequate electrolyte intake, you will end up unbalanced, and nutrients will remain in the gut without being utilised.
If you don't drink enough, then the same thing happens in reverse.
The only solution is to experiment on practice rides. Heed is a product that has wide acceptance. It has a mix of nutrients and electrolytes to help absorption through the gut.
Essentially, you have to experiment with liquid refuelling. If that doesn't work, then try the energy bars (but I find I have to drink more anyway to dilute the concentration of sugar and electrolytes). And finally, keep in mind the solid fuel approach (food that you would normally eat for lunch, for example), although that does need some caution as we've already discussed.
I've done all of them, including making my own energy drink from maltodextrin, glucose and fructose powders. They've all worked one way or the other, but the major lesson I learned very early on is to not gorge at lunchstops or at bakeries! That's left me with dead legs for an hour or more afterwards.
Your gut also will tell you how any of those options or combinations is working at any given intensity. The higher the intensity, the more issues it might have...
Last edited by Rowan; 07-28-14 at 05:58 AM.
07-28-14, 06:12 AM
#5219
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There is no way in hell I could spend 10 hours on a bicycle. I would be cramped up in a knot and they would be unable to pry my hands and feet off the bike. Just the thought of it makes my back and neck hurt. Even when I was a youngster and passionate about cycling I never spent 10 hours on a bike.
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See, this is why we can't have nice things. - - smarkinson
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07-28-14, 06:22 AM
#5220
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Oh hail no! Not worth it!
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See, this is why we can't have nice things. - - smarkinson
Where else but the internet can a bunch of cyclists go and be the tough guy? - - jdon
07-28-14, 06:34 AM
#5221
Speechless
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Bill, if you have never done a 10 or 12 hour ride, you actually are missing out.
07-28-14, 06:42 AM
#5222
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__________________
See, this is why we can't have nice things. - - smarkinson
Where else but the internet can a bunch of cyclists go and be the tough guy? - - jdon
07-28-14, 07:03 AM
#5223
Scarlet Knight
Oh well, I might as well keep going with this...
In order to get the optimum absorption of nutrients from the stomach and small intestine, there needs to be a suitable electrolyte balance. So if you over drink without adequate electrolyte intake, you will end up unbalanced, and nutrients will remain in the gut without being utilised.
If you don't drink enough, then the same thing happens in reverse.
The only solution is to experiment on practice rides. Heed is a product that has wide acceptance. It has a mix of nutrients and electrolytes to help absorption through the gut.
Essentially, you have to experiment with liquid refuelling. If that doesn't work, then try the energy bars (but I find I have to drink more anyway to dilute the concentration of sugar and electrolytes). And finally, keep in mind the solid fuel approach (food that you would normally eat for lunch, for example), although that does need some caution as we've already discussed.
I've done all of them, including making my own energy drink from maltodextrin, glucose and fructose powders. They've all worked one way or the other, but the major lesson I learned very early on is to not gorge at lunchstops or at bakeries! That's left me with dead legs for an hour or more afterwards.
Your gut also will tell you how any of those options or combinations is working at any given intensity. The higher the intensity, the more issues it might have...
In order to get the optimum absorption of nutrients from the stomach and small intestine, there needs to be a suitable electrolyte balance. So if you over drink without adequate electrolyte intake, you will end up unbalanced, and nutrients will remain in the gut without being utilised.
If you don't drink enough, then the same thing happens in reverse.
The only solution is to experiment on practice rides. Heed is a product that has wide acceptance. It has a mix of nutrients and electrolytes to help absorption through the gut.
Essentially, you have to experiment with liquid refuelling. If that doesn't work, then try the energy bars (but I find I have to drink more anyway to dilute the concentration of sugar and electrolytes). And finally, keep in mind the solid fuel approach (food that you would normally eat for lunch, for example), although that does need some caution as we've already discussed.
I've done all of them, including making my own energy drink from maltodextrin, glucose and fructose powders. They've all worked one way or the other, but the major lesson I learned very early on is to not gorge at lunchstops or at bakeries! That's left me with dead legs for an hour or more afterwards.
Your gut also will tell you how any of those options or combinations is working at any given intensity. The higher the intensity, the more issues it might have...
07-28-14, 07:08 AM
#5224
Scarlet Knight
@Heathpack you may want to go over to slowtwitch and lurk some of the nutrition forums there. Triathlons and randonneuring have a lot of similarities regarding nutrition. IM and 1/2 IM races are said to have 4 disciplines. Swim/bike/run/food. And the food is what gets most people.
07-28-14, 07:15 AM
#5225
Mostly Harmless
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Had a good afternoon ride--at least the first leg.
Ventured east to downtown, cruised down Gay Street, and crossed over south of the river.
Eventually I went by the Historic Ramsey House before turning around.
Incidentally, I would consider the Ramsey House if I was planning an outdoor wedding in Knox County. Or if I at least had a date.
Headed back west, along the river on Neyland Drive, and then stopped for a spell at the office.
After half an hour I notice that it's getting dark outside and then a weather notice comes over the radio. Uh oh.
I fire up the radar, and sure enough a storm is headed my way. I determine I don't have enough time to make it the nine miles home before it hits, so I decide to wait it out. The only problem is that there's only an hour until sunset.
About 15 minutes later it started raining. Then it poured. Was glad I hadn't ventured out into that.
I waited as long as I could, leaving about 15 minutes before sunset. It was still raining when I left, but it died down after three miles.
The far bigger concern was lightning. You'd think that when the rain stopped, it would stop. But no, it rumbled (or worse) the entire ride home. I think we had as much lightning this evening as we have had the entire summer. A few strikes were less than a mile away. That will get your attention.
Obviously I did make it home. At least it didn't hail. #EpicRides
Ventured east to downtown, cruised down Gay Street, and crossed over south of the river.
Eventually I went by the Historic Ramsey House before turning around.
Incidentally, I would consider the Ramsey House if I was planning an outdoor wedding in Knox County. Or if I at least had a date.
Headed back west, along the river on Neyland Drive, and then stopped for a spell at the office.
After half an hour I notice that it's getting dark outside and then a weather notice comes over the radio. Uh oh.
I fire up the radar, and sure enough a storm is headed my way. I determine I don't have enough time to make it the nine miles home before it hits, so I decide to wait it out. The only problem is that there's only an hour until sunset.
About 15 minutes later it started raining. Then it poured. Was glad I hadn't ventured out into that.
I waited as long as I could, leaving about 15 minutes before sunset. It was still raining when I left, but it died down after three miles.
The far bigger concern was lightning. You'd think that when the rain stopped, it would stop. But no, it rumbled (or worse) the entire ride home. I think we had as much lightning this evening as we have had the entire summer. A few strikes were less than a mile away. That will get your attention.
Obviously I did make it home. At least it didn't hail. #EpicRides