How do you eat in the pool? Jim Sent from my iPad
On Apr 19, 2012, at 10:15 PM, ssp <[email protected]> wrote: > ...from teamCBC email distribution. > pretty interesting on fueling up for > activities: > > ---------- Forwarded message ---------- > From: Robert Oderkirk <[email protected]> > Date: Thu, Apr 19, 2012 at 3:54 PM > Subject: [Team CBC List] Article on eating and drinking during long rides > To: Team CBC List Subscriber <[email protected]> > (Mailing list information, including how to remove yourself, is located at > the end of this message.) > > Hi all, > > Saw this in this months RBR > (http://www.roadbikerider.com/current-newsletter). Good info to have. It > is, of course, one opinion but generically accurate. > > Bob > > > Managing Food and Fluids > Your club’s annual century is coming up, and you’ve been training well. > You’re pretty sure you can ride the distance. You’re not so sure, though, > about how to fuel the effort so you don’t run low on energy or, worse, bonk > and finish at a crawl. > Endurance on rides longer than 75 miles depends more on your food and fluid > intake than your fitness. Most century riders who slow markedly in the last > 25 miles do so not because they lack endurance but because of fueling > mistakes. > Now we know that during each hour of a long ride we need the caloric > equivalent of one large bottle (28 oz.) of carbohydrate-rich sports drink > plus one energy bar. This totals 300-350 calories. Contrast that with a > 7-hour ride I did years ago when out of ignorance I drank only 4 21-oz. > bottles of water, one Coke and ate around 500 calories worth of fig bars and > pastry. I was at least 5 bottles of fluid and 1,500 calories short of the > mark. > Fuel Up Smartly > > Use sports drinks. On long rides you should consume both water and sports > drink, but the proportion should lean heavily toward the latter because it’s > a carbohydrate source, not just a fluid source. The usual recommendation is > to drink one 28-oz. bottle per hour, but this varies with the weather and > your size. The bigger you are and the hotter or more humid it is, the more > you should drink. > Drinking water along with a sports drink tends to dilute the carbs in your > stomach and delay the rate of stomach emptying, but this usually isn’t a > significant problem. It’s worth risking optimal absorption in order to rinse > away the cloying sweet taste after couple of swigs if it’s bothersome. So > much the better if you find a sports drink that doesn’t leave you wanting to > rinse after drinking it! > Carrying enough fluid is difficult on long rides. Unless there are convenient > reloading points along the course, the best solution is to use a back-mounted > hydration pack. It’s your choice whether to put water in the pack and sports > drink in the bottles or vice versa. Perhaps a stronger case can be made for > putting the drink in the pack because ice can be used to keep it colder > longer. It’s more palatable to drink warm water than a warm, sweet drink. > Also, it helps keep sticky stuff from dripping onto your bike. > Eat solid food. Some ultramarathon cyclists can do long rides, including the > 3,000 miles of the Race Across America, on liquid meal replacement products. > No solid food to speak of for 8-10 days of hard riding. There’s no need to > use such an extreme diet for typical long rides like centuries or even double > centuries. You’ll get an adequate number of calories if you down the > equivalent of one energy bar (about 225 calories) per hour along with a > bottle of sports drink. Of course, feel free to eat any food you like better > as long as it’s rich in carbohydrate and supplies enough calories. > Generally, the cooler it is, the easier it is to eat, and the more food you > will crave. European racers, competing in cold and wet Spring Classics, have > traditionally eaten small sandwiches (known as panini) made of bread, jam, > cream cheese and ham, individually wrapped in foil. That might sound like a > heavy, indigestible ration — unless it’s sleeting and the race is 160 miles > long. Or it might sound good to you. > Set a reminder. Food won’t do you any good if it stays in your jersey > pocket. It’s surprisingly easy to forget to eat often enough (or at all) when > you’re in an event. An effective solution is to set your watch’s countdown > timer to beep every 12 or 15 minutes as a signal to eat and drink. > For more great resources of cycling nutrition advice, check out our Nutrition > section in the RBR eBookstore, which includes two very helpful titles from > Coach John Hughes, Nutrition for 100K and Beyond, and Eating & Drinking Like > the Pros (which includes a number of recipes for both food and homemade > sports drink). > > New ones coming as the old ones go > Everything's moving here, but much too slow now > A little bit quicker and we might have time > To say "How do you do?" before we're left behind > Here's a reminder about your current mailing list subscription: > > You are subscribed to the following mailing list: > > Team CBC List > > using the following email: > > [email protected] > > Want to remove yourself from this mailing list at any time? 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And they are used only to send cycling and walk > event information. > Physical Address: > > 164 N Gateway Drive > Providence, UT 84332 > > Mailing List Powered by Dada Mail > > > -- > You received this message because you are subscribed to the Google Groups > "CyclistsOfWilson-COWs" group. > To post to this group, send email to [email protected]. > To unsubscribe from this group, send email to > [email protected]. > For more options, visit this group at > http://groups.google.com/group/cyclistsofwilson-cows?hl=en. -- You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. To post to this group, send email to [email protected]. To unsubscribe from this group, send email to [email protected]. For more options, visit this group at http://groups.google.com/group/cyclistsofwilson-cows?hl=en.
