Nutrition and Hydration

[RidetheRAAM4]

Originally Posted by S54MCoupe

This man has a point. Not only that, but I've heard (not sure if it's true) that milk causes increased production of insulin, which is also important.

I try and drink some milk in addidtion to my other drink, but I usualy forget.

I'm ramping up for winter training. I did 2 hours yesterday, 2.5 the day before, and 3.5 the day before that. Today and tomorrow will be 4 hours, and Sunday I'll probably race. It will be about 18 hours this week, plus some time at the gym, a little running, and some stair runs. It's impossible to not be sore and a little worn out, but he proper post ride program will maximize your ability to keep training.

My coach really puts a lot of emphais on stretching, but thats a no brainer.

18 hours a week! That is NUTS!! I don't have time for that. I wish I did though.

[S54MCoupe]

Originally Posted by RidetheRAAM4

18 hours a week! That is NUTS!! I don't have time for that. I wish I did though.

I work at night, so I have most of the day to train.

I'm looking foward to December's 20-25 hour weeks (not really, but kind of)

[Abui]

Originally Posted by GP_pilot

I work to stretch within an hour of riding, but later on and the next day my quads, hamstrings, and back muscles are usually back to being tensed again. I can sometimes grab a few stretches throughout the day but repeats again after the next ride.

Back soreness? Give your back some support, strengthen your abdominals with crunches.

[Amon Amarth]

water? I do the loop twice with 1 water bottle and have some left when done. I usally dont carry air or spare tube either,(only at F.Loop) just put about 80-90lbs in the tires and go. What do you acctually carry in those back packs?

[Padre]

Originally Posted by Amon Amarth

water? I do the loop twice with 1 water bottle and have some left when done. I usally dont carry air or spare tube either, just put about 80-90lbs in the tires and go. What do you acctually carry in those back packs?

So you can do the loop twice and not drink enough water? Sweet.

What's in everyone else's pack? They carry the tube you'll need one day, the first aid kit you'll need one day. The arm warmers you'll need one day. So basically, since you don't prepare, they prepare for you. And from what I've heard, The STR crew carries alot of beer also.

Oh yeah, is 80-90psi a typo? I'm surprised your rims haven't buckled yet.

[Amon Amarth]

80 -90 for my cyclocross bike, no thats how I roll. I usally have my arm warmers on anyway (and yes they match). 2 loops in 1:32, not much time to drink.

[OffRoadie]

Originally Posted by slowSSer

now, i can't remember the proper name of this, but EMT's giving more water to a person that's hyperhydrated can cause them to die- not kidding. it's happened at several triathlons over the past few years that it's made it into the USATri newsletters as a "item of significnat note".

http://en.wikipedia.org/wiki/Hyponatremia
Take electrolytes when you drink and you should be fine.

Consume 200-300 calories every hour. Your body cannot absorb more that amount and it will go right through you. If you eat less than that, after 2-3 hours you'll burn up all of your carbohydrate reserves and you'll hit a wall. A gel packet is usually around 100 calories. One every half hour is 200 calories an hour, which seems pretty good.

I like HAMMER products.

[genusmtbkr5]

You should attend this seminar at RockNRoad on Tues. there will be some useful info. Here is the post.

http://www.socaltrailriders.org/forum/racing-training/10430-vq-cc-nutrition-seminar.html

[slowSSer]

Originally Posted by genusmtbkr5

You should attend this seminar at RockNRoad on Tues. there will be some useful info. Here is the post.

http://www.socaltrailriders.org/forum/racing-training/10430-vq-cc-nutrition-seminar.html

might make it- this will help me when volunteering for the VQ/CC this year

[JOx2]

When preparing for a long ride, how do you fuel your self, what do you eat before a ride and during the ride and in what time interval? any brands of energy food would you recommend?

[DeeZee]

Originally Posted by JOx2

When preparing for a long ride, how do you fuel your self, what do you eat before a ride and during the ride and in what time interval? any brands of energy food would you recommend?

If you do a search there was a good thread a few months back.

[denmother]

Try these previous posts:

question for the fast guys: hydration etc.

http://www.socaltrailriders.org/foru...-recovery.html

[allison]

If it's not covered in the other threads...

Justin and I have a concoction we make for dinner. I get Barilla pasta plus (protein and omega3 added), marinate boneless/skinless chicken in Lite Champagne dresssing, bbq that. Then in a big bowl we mix the cooked pasta, bbq'd chicken, a little olive oil, parmesean cheese, red pepper flakes, onion and garlic powder. All that is kinda extra, but the chicken and pasta seems to be a good night before food.

Drink plenty of water the day before..

I like to eat instant oatmeal the morning of a ride. Plenty of carbs/energy, and it kind of sticks to your stomach. I also have a bit of Gatorade because it feels like it hydrates better right before.

[genusmtbkr5]

It really depends on how long a ride I'm going for. But for those 20-30 mile rides(2 to 4 hrs), I usually bring 1 gu pack for every 45 min of riding and bring a snack like beef jerky or trial mix to snack on breaks, maybe even a pbj sandwich. I always bring cliff bloks and cliff bars just incase.

[Evel Knievel]

Chicken pasta is for the night before the ride.

Before ride my best performance food has been cheeseburgers. Yes thats right cheeseburgers. About 45 minutes before the ride. Carb /protein/ fat ,fills you up and stays with you. The grease clears my bowels , also important before 4+ hours in the saddle.

Durring ride , cliff bars and bloks.Never leave home without them. Bonking sux big time. Jerky , bananas ,oranges, 24oz'r and pb&j all have come along nicely.

[allison]

...during the ride:

I take a small shot of gel before the ride (rinse with water). Then as Gene said about every 45 mins after. I like to have nice flavored Cytomax as a reward for making stuff (top of this hill, another 3 miles, etc.). I also bring Clif bars, Odwalla bars, an Uncrustable (PB&J premade and individually wrapped). Other random foods.

[denmother]

Used to carry PB&J sammies, have switched to Bonk Breakers!!!



Bonk Breaker PB& Dark Chocolate Chip (NEW FLAVOR) 2.2 oz. per bar Ingredients:B-Breaker (Brown rice syrup, Natural cruchy Peanut Butter [Peanuts, Salt], Honey),Organic Rolled Oats, Brown Rice Flour, Dark Chocolate Chips (Cocoa, cocoa butter, pure cane sugar, soy lecithin, vanilla extract), Rice crisps (rice flour, malt, salt),Soy Protein Isolate, Flaxseed meal, Evaporated Cane Juice, Sea Salt.

[OMR]

Originally Posted by allison

...during the ride:

I take a small shot of gel before the ride (rinse with water). Then as Gene said about every 45 mins after. I like to have nice flavored Cytomax as a reward for making stuff (top of this hill, another 3 miles, etc.). I also bring Clif bars, Odwalla bars, an Uncrustable (PB&J premade and individually wrapped). Other random foods.

You are entirely too organized!... and what the heck are you doing on the computer... you should be out riding & enjoying this beautiful weather while the rest of us poor grasshoppers work to put food on the table...

[jschwart73]

Today was my first ride where I actually needed to eat during the ride - About halfway through a 1600' climb, I started to notice I was hungry and lagging. Took a quick break and had a Hammer Gel, finished the climb and then ate a
Cliff Bar. Felt TONS better afterwards, definitely know now to hit the gel sooner.

[queenwilhelmina]

Probably one of the easiest things you could do to avoid fatigue is this: go to a nutrition supplements store and buy a tub of complex carbs (maltodextrin) and buy a little tub of Endurolytes powder (Hammer Nutr). Put a few scoops in your camelbak and you are good for a few hours. The tub o' carbs will last you a LONG time and it's cheaper than other fancier products. You don't get any protein or anything other than carbs, so you *might* want to add a little bit in, but for anything less than a few hours, that should be perfect.