Explosive

Hey all,

I ride for fitness and enjoyment, typically 20-25 mile rides on a regular basis. For the last year i've just filled my hydration pack with water and eaten a lara bar ever hour or so while riding (most rides are 1:30-2:30 depending on length) and while this wasnt too bad in the past i've found myself gassing out pretty hard especially in the recent heat wave. I'm heavier guy and sweat like crazy in general. I'm looking for advice on what to use, i see stuff like the nuun tablets, but also the powder with carb replacement as well. I'm getting back after it since a recent break and last night was my first time really getting a decent cramp in my legs towards the tail end of my ride and just feeling super wiped out. Do you suggest a simple tablet and snack bar as i've been doing ? Something more? Specific bars etc? Not trying to spend a fortune on snacks but i do think i could benefit from some electrolytes at the least. Just trying to figure out what i should be aiming for here. For an idea i currently depending on fitness will average a 20-25 mile ride at 14.5-17mph pace depending on conditions. I'd like to be able to push myself to ride 16-17mph as my low end average not trying to set any records here but i do enjoy pushing myself on the bike.


Thanks

CAT7RDR

I am no fitness expert. I can only share about my own experiences.

First, the answers you are looking for might not be related to nutrition/hydration. This might be about building base miles to increase your fitness. Your muscle cramps are caused by over exertion, not necessarily by electrolyte depletion. I would encourage you to supplement with potassium, calcium and magnesium rich foods daily not just in tablets form while on rides.

Second, as you increase your mileage and fitness you might want to consider BCAA branch chain amino acids to promote your energy level, muscle synthesis, metabolism and recovery.

Third, a thorough physical exam with comprehensive labs is in order to sort out any medical issues you are not aware of,

Best of luck and good for you to take an interest in your health.

Carbonfiberboy 

For rides of that length, I take 1 bottle of HEED (Hammer Nutrition), nothing else. Or take 2 bottles if it's hot and ice them. Cramping means you've pushed it as hard as you could . . . You might try pedaling a little easier . . .You'll increase your endurance and average speed by riding 100 or so miles/week. A simple plan that's worked for me is one ride as hard as I can, the others all zone 2, i.e. breathing deeply but slowly.

Increase weekly mileage no more than 10%/week. Increase the length of 1 ride at a similar or lower rate until you get to 60 miles. An important cycling skill is learning to back it off. Just concentrate on flow, not so much on speed.

Explosive

Carbonfiberboy 

For knee issues, spin more. The bad knee riders I ride with climb at 90 cadence at least until they run out of gears, and they have very low gears. And do 100+ on the flat.

Explosive

BloomBikeShop

I wouldn't expect too much of a boost from an electrolyte drink, but a mild sports drink (Hammer Heed, mentioned earlier, is wonderful) is worth trying to see how it works for you. I like them!

If it's super hot, or you start riding longer distances, then don't skimp on electrolytes.

Post-ride protein shakes can be great, especially if you 1) want to build muscle or 2) don't get enough protein in your diet already. You can find just about any type of protein powder at True Nutrition.