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swbkrun Mentor Group- CLOSED FOR BUSINESS!!! (Page 188)
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 2010-06-25 9:25 AM in reply to: #2771574 |
Elite  4108   Calgary,AB,Canada |  Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!!So has someone made a decision about what do do at 12:00 CST today? |
| 2010-06-25 9:33 AM in reply to: #2943344 |
Elite 4108 Calgary,AB,Canada | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! tritiny - 2010-06-25 8:07 AM Terps421 - 2010-06-25 8:42 AM TrevorC - 2010-06-25 9:37 AM Terps421 - 2010-06-25 7:17 AM Winning the lottery would be great to afford a decent road bike! Linda We have a Canada wide lottery this tonight that is $50 million , + 55 $ 1million draws..... Tell you what, I win the $50 mil, I'll buy everyone in our MG a new bike? ( Except Suzy. She just got one) Sweet! I never play the lottery but, "you gotta play to win". Maybe I should start! I could get a nice road bike and tri bike! Linda Cool, I think I have my bike set up the way I like it. But I'd really love an endless pool. Tiana Its up to you. If you don't want the bike, I'll get you a pool. |
| 2010-06-25 9:37 AM in reply to: #2943413 |
Champion 5522  Frisco, TX | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! TrevorC - 2010-06-25 9:25 AM So has someone made a decision about what do do at 12:00 CST today? Inquiring minds want to know.... |
| 2010-06-25 9:58 AM in reply to: #2943441 |
Master 2621 Almaden Valley, San Jose, California | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! ashort33 - 2010-06-25 7:37 AM TrevorC - 2010-06-25 9:25 AM So has someone made a decision about what do do at 12:00 CST today? Inquiring minds want to know.... |
| 2010-06-25 9:58 AM in reply to: #2943441 |
Master 2621 Almaden Valley, San Jose, California | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! ashort33 - 2010-06-25 7:37 AM TrevorC - 2010-06-25 9:25 AM So has someone made a decision about what do do at 12:00 CST today? Inquiring minds want to know.... I'll be done with the BT swim, and heading out for a spin. Will NOT be signing up for another IM!!! Edited by velcromom 2010-06-25 9:59 AM |
| 2010-06-25 10:52 AM in reply to: #2771574 |
Extreme Veteran 362 | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. |
| 2010-06-25 10:56 AM in reply to: #2943653 |
Champion 5522 Frisco, TX | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Simply - make one bottle (22oz) of gatorade (6.5 calories per ounce) and one bottle (22oz) of water, alternate drinking from each every 15 minutes. Unless you are doing a HIM or IM, that should be sufficient... That would be approximately 65 cal / hour and 22 oz of liquid/hr. If you start getting to the 4 hour rides, then things start to change... |
| 2010-06-25 11:03 AM in reply to: #2943670 |
Extreme Veteran 362 | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! ashort33 - 2010-06-25 10:56 AM gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Simply - make one bottle (22oz) of gatorade (6.5 calories per ounce) and one bottle (22oz) of water, alternate drinking from each every 15 minutes. Unless you are doing a HIM or IM, that should be sufficient... That would be approximately 65 cal / hour and 22 oz of liquid/hr. If you start getting to the 4 hour rides, then things start to change... Wow, it's that simple? Cool. I can deal with that. Just need to add another bottle rack to the back. |
| 2010-06-25 11:04 AM in reply to: #2943670 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! ashort33 - 2010-06-25 11:56 AM gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Simply - make one bottle (22oz) of gatorade (6.5 calories per ounce) and one bottle (22oz) of water, alternate drinking from each every 15 minutes. Unless you are doing a HIM or IM, that should be sufficient... That would be approximately 65 cal / hour and 22 oz of liquid/hr. If you start getting to the 4 hour rides, then things start to change... For me it really depends on the temp, if it's cooler I sometimes don't even finish a single 20oz bottle of water on a 2 hr ride. Normally though during the summer I bring my aerobottle full of infinit and a bottle on the frame with plain water, also throw a gel and powerbar in my pockets but those are normally only used in an emergency. I try to make myself drink the infinit to make sure I am used to drinking every 15 mins from it like I would in a race but normally I don't finish it. |
| 2010-06-25 11:06 AM in reply to: #2943381 |
Extreme Veteran 488 Lewis Center, Ohio | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! tahrens - 2010-06-25 10:18 AM Wow, I never thought I would say this, but I am so glad to be back at work! My brain is completely fried. Thanks to the inspires you guys sent me. After this week of professional work training I think doing an IM today would be easier. I still have to take the exam but that will come later. I have Security + training next week. |
| 2010-06-25 11:08 AM in reply to: #2943498 |
Extreme Veteran 488 Lewis Center, Ohio | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! velcromom - 2010-06-25 10:58 AM ashort33 - 2010-06-25 7:37 AM TrevorC - 2010-06-25 9:25 AM So has someone made a decision about what do do at 12:00 CST today? Inquiring minds want to know.... I'll be done with the BT swim, and heading out for a spin. Will NOT be signing up for another IM!!! Hows come? |
| 2010-06-25 11:19 AM in reply to: #2943705 |
Extreme Veteran 362 | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! dalessit - 2010-06-25 11:04 AM ashort33 - 2010-06-25 11:56 AM gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Simply - make one bottle (22oz) of gatorade (6.5 calories per ounce) and one bottle (22oz) of water, alternate drinking from each every 15 minutes. Unless you are doing a HIM or IM, that should be sufficient... That would be approximately 65 cal / hour and 22 oz of liquid/hr. If you start getting to the 4 hour rides, then things start to change... For me it really depends on the temp, if it's cooler I sometimes don't even finish a single 20oz bottle of water on a 2 hr ride. Normally though during the summer I bring my aerobottle full of infinit and a bottle on the frame with plain water, also throw a gel and powerbar in my pockets but those are normally only used in an emergency. I try to make myself drink the infinit to make sure I am used to drinking every 15 mins from it like I would in a race but normally I don't finish it. What do you mean by an emergency? When would you need a gel or something like? |
| 2010-06-25 11:24 AM in reply to: #2943760 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! gdctex - 2010-06-25 12:19 PM dalessit - 2010-06-25 11:04 AM ashort33 - 2010-06-25 11:56 AM gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Simply - make one bottle (22oz) of gatorade (6.5 calories per ounce) and one bottle (22oz) of water, alternate drinking from each every 15 minutes. Unless you are doing a HIM or IM, that should be sufficient... That would be approximately 65 cal / hour and 22 oz of liquid/hr. If you start getting to the 4 hour rides, then things start to change... For me it really depends on the temp, if it's cooler I sometimes don't even finish a single 20oz bottle of water on a 2 hr ride. Normally though during the summer I bring my aerobottle full of infinit and a bottle on the frame with plain water, also throw a gel and powerbar in my pockets but those are normally only used in an emergency. I try to make myself drink the infinit to make sure I am used to drinking every 15 mins from it like I would in a race but normally I don't finish it. What do you mean by an emergency? When would you need a gel or something like? Like bonking, having done that on a couple occasions, I try to make sure I always have an extra gel or bar just in case. |
| 2010-06-25 11:24 AM in reply to: #2943760 |
Champion 5522 Frisco, TX | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! gdctex - 2010-06-25 11:19 AM dalessit - 2010-06-25 11:04 AM ashort33 - 2010-06-25 11:56 AM gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Simply - make one bottle (22oz) of gatorade (6.5 calories per ounce) and one bottle (22oz) of water, alternate drinking from each every 15 minutes. Unless you are doing a HIM or IM, that should be sufficient... That would be approximately 65 cal / hour and 22 oz of liquid/hr. If you start getting to the 4 hour rides, then things start to change... For me it really depends on the temp, if it's cooler I sometimes don't even finish a single 20oz bottle of water on a 2 hr ride. Normally though during the summer I bring my aerobottle full of infinit and a bottle on the frame with plain water, also throw a gel and powerbar in my pockets but those are normally only used in an emergency. I try to make myself drink the infinit to make sure I am used to drinking every 15 mins from it like I would in a race but normally I don't finish it. What do you mean by an emergency? When would you need a gel or something like? Like when you taco your wheel or blow through all your spares and Sam has to finish the ride and then come back and pick you up somewhere on the backroads of VA |
| 2010-06-25 11:25 AM in reply to: #2943779 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! ashort33 - 2010-06-25 12:24 PM gdctex - 2010-06-25 11:19 AM dalessit - 2010-06-25 11:04 AM ashort33 - 2010-06-25 11:56 AM gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Simply - make one bottle (22oz) of gatorade (6.5 calories per ounce) and one bottle (22oz) of water, alternate drinking from each every 15 minutes. Unless you are doing a HIM or IM, that should be sufficient... That would be approximately 65 cal / hour and 22 oz of liquid/hr. If you start getting to the 4 hour rides, then things start to change... For me it really depends on the temp, if it's cooler I sometimes don't even finish a single 20oz bottle of water on a 2 hr ride. Normally though during the summer I bring my aerobottle full of infinit and a bottle on the frame with plain water, also throw a gel and powerbar in my pockets but those are normally only used in an emergency. I try to make myself drink the infinit to make sure I am used to drinking every 15 mins from it like I would in a race but normally I don't finish it. What do you mean by an emergency? When would you need a gel or something like? Like when you taco your wheel or blow through all your spares and Sam has to finish the ride and then come back and pick you up somewhere on the backroads of VA LOL, yeah that too, though now I carry a patch kit, pump, pretty much ready for everything now, due to that ride. |
| 2010-06-25 11:25 AM in reply to: #2943701 |
Champion 5522 Frisco, TX | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! gdctex - 2010-06-25 11:03 AM ashort33 - 2010-06-25 10:56 AM gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Simply - make one bottle (22oz) of gatorade (6.5 calories per ounce) and one bottle (22oz) of water, alternate drinking from each every 15 minutes. Unless you are doing a HIM or IM, that should be sufficient... That would be approximately 65 cal / hour and 22 oz of liquid/hr. If you start getting to the 4 hour rides, then things start to change... Wow, it's that simple? Cool. I can deal with that. Just need to add another bottle rack to the back. Part of it depends how far you will be from support, etc. If I am riding around town, I take less since I can stop at the convience store for food, etc if I bonk... |
| 2010-06-25 11:31 AM in reply to: #2943787 |
Extreme Veteran 362 | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! ashort33 - 2010-06-25 11:25 AM gdctex - 2010-06-25 11:03 AM ashort33 - 2010-06-25 10:56 AM gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Simply - make one bottle (22oz) of gatorade (6.5 calories per ounce) and one bottle (22oz) of water, alternate drinking from each every 15 minutes. Unless you are doing a HIM or IM, that should be sufficient... That would be approximately 65 cal / hour and 22 oz of liquid/hr. If you start getting to the 4 hour rides, then things start to change... Wow, it's that simple? Cool. I can deal with that. Just need to add another bottle rack to the back. Part of it depends how far you will be from support, etc. If I am riding around town, I take less since I can stop at the convience store for food, etc if I bonk... I see. OK. So, the key is ongoing replenishing of fluid and electrolytes. But if you are getting signs of bonking which I take to mean overall fatigue or weakness or dizziness, then grab a gel or something to eat. |
| 2010-06-25 11:31 AM in reply to: #2943413 |
Pro 4100 Wherever the trail takes me, WA. | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! TrevorC - 2010-06-25 7:25 AM So has someone made a decision about what do do at 12:00 CST today? Que'? |
| 2010-06-25 11:40 AM in reply to: #2943653 |
Expert 1027 | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Even if you dont use the product, Infinit has a good calculator to indicate how many calories per hour you typically need to replenish. Shorter rides/runs I don't worry about it as much as I can replenish when home, but anything that will involve a couple of hours of work or bricks, I try to fuel during. Water seems obvious, but until you get a grasp of how much you lose by doing some sweat tests, it is just an approximation. Long rides, I typically have water and concentrated Infint, very small sips of water every few minutes seems to work best for me and a sip of Infinit every 10 seems to be best for me. I know some people can spread it out more, if I do that , I tend to get a sloshy stomach especially when pushing pace. |
| 2010-06-25 11:44 AM in reply to: #2943653 |
Master 1539 Sin City | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! gdctex - 2010-06-25 8:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. AWESOME! Always remember the milestones, because your next "milestone" will be BETTER! :-) This is what I do - If you KNOW you will be doing a ride longer than 1 hour to 1 1/2 hrs more (this is dependent on the weather in my case) - add electrolytes to your drink and SIP a couple every 5 to 10 minutes. If I know I will be on a long stretch of descents or ascents, I will drink right before it, even if it's not time yet. I also take food every 20- 30 minutes or half way. I make sure I'm hydrated a bit well and electrolytes because the heat will kill me. I also pour cold water on my head midway. When your mouth is feeling dry, or you feel thirsty, that's a sign that you didn't drink frequently. At least for me it is. I rather NOT feel thirsty. I agree - Nutrition during B/R is tough. It's all trial and errors. It took me nearly a year to figure out what's the best Nutrition on the bike for me. I'm still working on it because I need more ENERGY fuel, not just food. I've tried Gatorade - but I found the hard way that it causes severe migraines after a ride. During the ride I felt great, but I really felt like crap afterwards. So I've learned not to take so much sugar. Edited by CyborgQueen 2010-06-25 11:50 AM |
| 2010-06-25 11:45 AM in reply to: #2771574 |
Extreme Veteran 488 Lewis Center, Ohio | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! I was thinking about getting the accelerade that has the carbs, proteins etc. as a form to rehydrate. I have two bottles on my bike and wanted to get some thoughts on it. Using fitnessone.com it is fairly cheap for a 60 serving container of it. I am working on my water bottle grasping balance technique. I envy the guys who can ride w/ no hands, I def cannot do that. |
| 2010-06-25 11:47 AM in reply to: #2943807 |
Pro 4100 Wherever the trail takes me, WA. | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! gdctex - 2010-06-25 9:31 AM ashort33 - 2010-06-25 11:25 AM gdctex - 2010-06-25 11:03 AM ashort33 - 2010-06-25 10:56 AM gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Simply - make one bottle (22oz) of gatorade (6.5 calories per ounce) and one bottle (22oz) of water, alternate drinking from each every 15 minutes. Unless you are doing a HIM or IM, that should be sufficient... That would be approximately 65 cal / hour and 22 oz of liquid/hr. If you start getting to the 4 hour rides, then things start to change... Wow, it's that simple? Cool. I can deal with that. Just need to add another bottle rack to the back. Part of it depends how far you will be from support, etc. If I am riding around town, I take less since I can stop at the convience store for food, etc if I bonk... I see. OK. So, the key is ongoing replenishing of fluid and electrolytes. But if you are getting signs of bonking which I take to mean overall fatigue or weakness or dizziness, then grab a gel or something to eat. REMEMBER it is easier to be proactive instead of reactive. Don't wait until you feeling like your are toast to start eating or drinking more. |
| 2010-06-25 11:49 AM in reply to: #2943825 |
Extreme Veteran 362 | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! jvanis - 2010-06-25 11:40 AM gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Even if you dont use the product, Infinit has a good calculator to indicate how many calories per hour you typically need to replenish. Shorter rides/runs I don't worry about it as much as I can replenish when home, but anything that will involve a couple of hours of work or bricks, I try to fuel during. Water seems obvious, but until you get a grasp of how much you lose by doing some sweat tests, it is just an approximation. Long rides, I typically have water and concentrated Infint, very small sips of water every few minutes seems to work best for me and a sip of Infinit every 10 seems to be best for me. I know some people can spread it out more, if I do that , I tend to get a sloshy stomach especially when pushing pace. Thanks for the lead to the calculator on the Infinit site. It looks like that could be useful. I did not realize Infinit were custom mixed. |
| 2010-06-25 11:51 AM in reply to: #2943851 |
Extreme Veteran 362 | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! swbkrun - 2010-06-25 11:47 AM gdctex - 2010-06-25 9:31 AM ashort33 - 2010-06-25 11:25 AM gdctex - 2010-06-25 11:03 AM ashort33 - 2010-06-25 10:56 AM gdctex - 2010-06-25 10:52 AM I had a couple of milestones from this morning's bike ride. It was the longest in time (2+hrs) and distance (30+miles) for a single ride. Guess I am getting serious now..... So, I figured if this is going to be more the norm, which I hope it will be, I need to get more educated on replenishing liquids and nutrition. QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. I have tried to follow some of the discussions on this in the past...but to be honest, I get lost real quick and it all starts to buzz over my head. For now, I want to keep it simple if I can. I know a lot of this is unique to each of us and trial/error is required. Thanks. Simply - make one bottle (22oz) of gatorade (6.5 calories per ounce) and one bottle (22oz) of water, alternate drinking from each every 15 minutes. Unless you are doing a HIM or IM, that should be sufficient... That would be approximately 65 cal / hour and 22 oz of liquid/hr. If you start getting to the 4 hour rides, then things start to change... Wow, it's that simple? Cool. I can deal with that. Just need to add another bottle rack to the back. Part of it depends how far you will be from support, etc. If I am riding around town, I take less since I can stop at the convience store for food, etc if I bonk... I see. OK. So, the key is ongoing replenishing of fluid and electrolytes. But if you are getting signs of bonking which I take to mean overall fatigue or weakness or dizziness, then grab a gel or something to eat. REMEMBER it is easier to be proactive instead of reactive. Don't wait until you feeling like your are toast to start eating or drinking more. Understood and agree. Stay ahead of it otherwise I would think it would be hard to catch up and thus performance will be degrade. |
| 2010-06-25 11:52 AM in reply to: #2943653 |
Master 1372 Tosa, WI | Subject: RE: swbkrun Mentor Group- CLOSED FOR BUSINESS!!! gdctex - 2010-06-25 10:52 AM QUESTION: Are there basic rules of thumbs for intake for water, glucose and electrolytes during an extended ride or run? Any signs to look for to signal when you need to replenish any of these? Water is obvious to me, I think. Just not sure about the other stuff. A pointer/link to the basics would be good. Thanks. Congrats on the milestones....aren't they great. Nutrition is a tough one because it can change over time based on your fitness levels, your fatigue levels, the outside temp and your sweat rate, how hard you are pushing, recent training levels, (some say your sex life), EPO doping levels  , etc. IMO, start with one of the recommendations above because they are spot on, but remember that we are all different and you most likely will have to experiment with several variables (size, oz's, solid or liquid, etc.) until you find what works for you. This may take some time. (Kind of like eating before that early morning workout, what works for some doesn't work at all for others.) Oh, and in reference to "bonking" (which will happen if you are pushing yourself hard enough), once you have hit this level you cannot and will not recover for this workout, so just go home nice and easy and mark it up to a learning experience. You will laugh about it later.........  Dino |
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