Thx for adding me Jim. Im riding bike post trails on Sunday 10 am. 11 mile loop. If anybody is interested. Hopefully the rain will hold off!!! Gloria Lewis.
Sent from my iPhone On Apr 20, 2012, at 9:05 AM, Jim Davis <[email protected]> wrote: > 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? Use this link: >> >> http://www.scubajoe.net/cgi-bin/dada4/dada/mail.cgi/u/teamcbc/surfsalterpath/gmail.com/ >> >> If the above URL is inoperable, make sure that you have copied the entire >> address. Some mail readers will wrap a long URL and thus break this >> automatic unsubscribe mechanism. >> >> Need Help? Contact: >> >> [email protected] >> >> Privacy Policy: >> >> Note: Email addresses are NOT sold or distributed to ANYONE. They are viewed >> SOLELY by site administrator. 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