WittyCityGirl's Group - FULL =) (Page 12)

Ride went well.  I got to break in a brand new Trek 1.2, which is their low end bike, but its very fast and light for an aluminum frame.  There was more than a few times I managed over 50km/h on the downhills, and even once hit 70km/h in a 60 zone!  Its amazing how much easier it is than a MTB :P 

It was a bit windy and some of the roads were rougher than I had hoped, so I didn't quite get the avg. speed I was looking for, but thats ok.  I figure with 4 more months of saddle time and some better conditions, I should be able to squeeze out a couple more km/h.

Fuel went well.  I had 3 packs of sharkies (like cliff shots.  140cal each), one scoop of g'ade (120cal), and a bottle of G2, so maybe 150cal/hr at a moderate effort.  Had a run been up next I think I probably would have crammed in a few hunder more cal though.  Feel good though, neck hurts a bit, as well as the wrists, but I feel like I could run if I had to.

Robb, a tri-guy that I know 'critiqued' my nutrition from this past weekend.  I guess once you go over a 2 hour ride, it's a good goal to shoot for 400 cal/hour. Plus, water, water, water (if you weren't using the sharkies, I'd say Gatorade because h2o absorption is helped with some simple sugars).  I learned this weekend that the GI tract doesn't favor low hydration plus lots of sugar following a big meal RIGHT before the ride!

wow 400cal/hr?  How do you even carry that on like a 4hr ride?  Is there something much higher in calories that I can get?  I have heard of gummy bears, as well as PB&J sandwiches. mmmm.  Also, I get 'some' cals in the drink, but I usually need to water it down.  Straight sports drinks are way to sugary for me, so I would prefer to get most of the energy from solid/gel foods.

I do agree that I would need more than my 150/hr for sure, as after the ride I felt very hungry, and probably would have completely bonked in less than an hour into the run.  Thankfully my ride ended at a Subway

Well it wasn't even hot, but since the sharkies were in my back pocket of my shirt, they were very soft.  I imagine on a 80F+ day they would be liquid lol

Most bars have 200ish cal.  I think the protien you get in them would also cure some hunger that gels and g'ade don't fill.  Gels might be a little easier than something like cliff shots or sharkies.  If you took in 2 gels per hour, plus say 1/2 a bottle of g'ade, that is 250 cal/hr right there.  Then just add a pack of cliff shots and you are closer to 400cal/hr, and on a 4hr ride you only have to carry 4 packs of gummies, 8 gels, and 2 bottles.

Not to mention on most olympic or longer tri's they will have aid stations with all of this (plus great stuff like pretzels and coke!)

anyway, just thinking out loud here.

Hello everyone.  I have been able to get outside  a lot more with the warmer weather finally reaching us :-)

They opened the pool at my apartment, so I have done some quick swims in the pool on my lunch break.  They said the water was in the lower 60s, so that should get me use to the cold OWSs.  Not as bad swimming in the cold as I thought it would be.
 

I prefer the water be on the cooler side when swimming laps.  Some of the indoor pools I have been in keep the water way to warm.

Last day for the May challenge!  I am about to head out for a 25km bike ride so that I can beat my April total.