You and Charles shackleford, go pack Sent from my iPad
On Apr 20, 2012, at 7:27 PM, ssp <[email protected]> wrote: > ...... > > good observation Jim. > I can shovel it in > w/ the right or left hand. > Me's amphibious you know~ > > > > > > On Fri, 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. 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. > > -- > 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. 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