davetapson

Ha! HTOne - you're famous mate. Have just received my copy of The Real Meal Revolution from Kalahari. What's the first proper recipe in the book!? 'When a cyclist said he doesn't leave the house without having his fat shake in the morning, it changed everything. People need fat, especially if they're going to be sweating it out all day. This fat shake recipe is inspired by a blog post on TheHubSA.co.za an incredibly popular South African online cycling forum. 150ml full-cream milk 50g butter 50ml cream 200ml coconut cream 1 tbsp sugar-free hot chocolate (or a good chunk of 80% couverture or some cocoa powder) 1/4 tsp salt ... So - it doesnt' much look the same anymore, but I reckon it will still work fine. Will you autograph my book next time I'm in CT?

Riding past the family (mom, dad and boy) with dad pedaling his son around 94.7 was enough to tear me up...

Go and do both. I did, and older than you too. Will never regret it. Only regret I have (but not too much) is that I didn't give New York a go...

Good spot. Yeh - son defending father would explain a rather misguided attack. It would seem that there is some issue at stake tho, as the guy is like a bulldog at a bone.

SMH. Was trying to find out if the two JR's are related and came across accolades to JR Snr as one of Time magazines 100 people of the year, 2006. This from TIME magazine, in 2006!! (Highlight is mine): More revelations from the WHI have rocked the biological world of women in just the past few months: calcium supplements don't necessarily save their bones, and a low-fat diet — long touted as the acme of nutritional virtue — doesn't seem to do much good at all. Read more: Jacques Rossouw - The 2006 TIME 100 - TIME http://content.time.... #ixzz2lMvFd2e2

Noakes' words: I wrote the article to alert my colleagues to the fact that there is a simple dietary option that might be able to reverse the very conditions that our profession finds so difficult to treat - obesity, type 2 diabetes, metabolic syndrome. I also referred to the extensive scientific literature showing why and how this dietary intervention does and should work for people with these conditions. The explanations are simple, obvious and proven. ... At no point in the article is the claim ever made that this is an attempt at a scientific proof of a particular diet. That is why the title includes the words - Occasional Survey. It is simply a group of case reports showing that some patients achieve remarkable cures for their intractable medical conditions... This JR is not the JR who Noakes' had the debate with - anyone know if they are related?

Was hoping not to have the extra pt.

Has anyone tried running Endomondo and Strava at the same time? Can they share GPS input?

Hamster ran further than the truck drove. Poor little bugger must have been knackered by the end...

Hey, let us know what's said. I've pre-ordered the book on Kalahari but it's taking it's time to come...

3:30 and a bit on knobbies. I had a k@k race tho - I was expecting 3:15 and hoping against hope for a sub-3. Had not much, and disrupted, sleep Fri and Sat nights - started feeling tired and flat and it didn't improve from there. Next year.

Dunno hey. There is a business in diving out the driveshafts of the German fleet scuttled at Scapa Flow at the end of WW1. The reason being that they were cast prior to the nuclear bombs being detonated in 1945. If you need low radio activity steel (apparently used in medical equipement) you're poked if you can't find steel cast post 1945. Maybe no X-men yet, but likelihood is that we're on our way. It's all cumulative, and events like Fukushima can't be helping...

Who needs a nuclear war? Everyone seems happy enough to blow themselves up - except for the French who seem to blow up islands in the Pacific and the poms who have bombed the hell out Australia...

What he said.

Hell of a first post, Spy! Welcome.

HT - I know you have posted about this before, but this is now a long thread... I'm going to get some bloods done, out of interest. What do you recommend?

Comment from Attia for jcza... Are carbohydrates necessary to produce 225 watts or more for hours on end? Yes. http://eatingacademy.com/sports-and-nutrition/ketones-carbohydrates-can-co-exist

TW makes an interesting point - that energy production at maximal intensity is limited by max O2 intake - the arguments being that as energy production from fat is less efficient than from glucose, then the limitation is actually a persons ability to absorb oxygen. It is interesting in that it may explain why folk riding at intensity battle to do so on fat. However, intuitively I find it difficult to believe that O2 intake is a limiting factor - I've never really panted so hard that I couldn't pant harder. The make or break for this theory will be a study on whether is is possible to max out your O2 absorption rate. (VO2max is a different thing - VO2max is not just how much 02 you can absorb, but also how much 02 you can use). But it is an interesting thought. Edit: The more I think about this, the less I think it can be true. One thing that happens with fat adaption is that you pant less while exercising. My understanding: The trigger to breathe more deeply is driven by two factors: 1. O2 requirement of working muscles (plus normal non-exercise related rqts) 2. As a response to raised lactic acid levels. When you become more fat adapted, you burn less carb and thus create less lactic acid. Thus heavier breathing is only triggered by raised O2 rqts. It is very noticeable when you start becoming fat adapted that you are not panting when doing the same higher intensity work as prior to becoming fat adapted. Even when I'm red-lining now, I breathe heavily, but I wouldn't describe it as panting. I used to sound like a steam train at max puff. So - is hard for be to believe that O2 absorption is limiting factor in energy production at intensity.

Have a look at this: https://www.bikehub.co.za/features/_/featured/achieving-maximal-results-with-polarised-training-r1082

Welcome... Biltong, dry wors, nuts (not peanuts or cashew nuts ), cheese. I keep woolies american hotdog sausages or something similar in the fridge for emergencies (yeah, yeah, I know). Salami, olives, cold meats, avo's...

I love this thread... I've learned so much... even the guys who call you out on stuff you say make you reconsider your beliefs and check that you aren't talking/believing complete BS. It's been pretty damn interesting.

Interesting. I ran comrades on coke mixed half half with water... edit: ...back in the day when I was young and stupid and didn't know any better...

Totally agree. For me cho no longer make or break to complete a race, just a 'top up' for intensity purposes. I'd suggest that it's not just preserve glycogen better, but utilize fat better as well?

Also that under exercise, you are not going to get BG spikes. (Google "glutame translocation".) Short (and probably oversimplified) explanation: 1. Under conditions of rest, ingestion of carbs causes BG/insulin spike and glutame transports glucose to fat (and you get the other glycogen storage process going on as well - to liver, and marginal amount to muscles.). 2. Under conditions of exercise, glutame transports glucose to muscle. There is no (or in reality, a much reduced) BG spike due to the glucose being quickly shuttled into the muscle cells. So it doesn't really matter what form of sugar you ingest, and if bonking is a risk due to the intensity that you are riding at, then logic says you should be using something high GI. Why restrict avl glucose when you are potentially running short of it? I now use gu's for planned carb intake (after 30 mins, and then every 45mins or as needed) and whatever is lying around for unplanned carb intake. I also believe htone is probably right regarding the 'if you push adaptation far enough, your liver should be able to generate enough carb to support high intensity'. I've given it a go, but for me that's one step too far at the moment and I will stick to carb supplementing during high intensity exercise. <cynicism on> My own opinion here - treat as you wish: The whole low GI thing is a bit of a scam. If you are exercising, you are not going to get the big BG spikes we think we will get. If you test someone exercising with a low GI supplement, you will get no (read "a reduced") BG spike. If you test someone exercising with a high GI supplement, you will get no (read "a reduced") BG spike. If you put a graph of the results shown in the low GI study (which is the same as the high GI study) and say "look, use our product and you don't get BG spikes", then I say you are like manufacturers who put "No Cholesterol" on margarine packaging. Misleading the uninformed for marketing purposes. <cynicism off>

My observations: I don't seem to bonk. Just can't maintain as high an intensity that I would choose. So, for me, that only leaves "The % you lack must be made up with some sort of carb and correctly structured training program" For clarity, lets assume the training is fine - that leaves the "must be made up with some sort of carb". 1. That is the soultion that jcza, (I think you as well) and a couple of others use (including me.) 2. There is some evidence that if you train / race appropriately, that the liver can produce sufficient glucose to cover this. HTOne may be there, but I've not quite made it. Tried it at Sani, but was a bit touch and go, so reverted to option 1. Will probably stick with option 1 for the next while - it is working for me. Edit: removing generalisations.