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1 hour ago, Shebeen said:agreed. My point was eg. that 2 gels and 2 bananas might be the happy medium if you want energy and on a budget. - especially if you're at a race with waterpoints.
That's good to know, happy in the knowledge you have spreadsheeted the cowturd out of this one!
not sure where I heard this but it was a few years ago, apparently these were secret weapon in the propeleton. Guys would clear out the garage stores on a training rides that went too far.
Here is where the math kicks then and it becomes more complex.
For 80grams of carbs, you can get maurten which is an eye watering R64 a bottle.
But 2 PVM gels are R70 and you only get 44grams carbs. Now the "expensive product" is actually cheaper in a way. But you don't want to ride only on liquid carbs as it can really throw your stomach out, gels are better and then solid food even better. But it is not as simple as just finding cheap carbs. But ya big rabbit holes.
For me I like a bar/date ball/banana/solid and a carb drink on the bike. Running roads I realised with the availability of water along the way and relative short but intense marathon gels was easiest to carry to hit targets.
For day to day training biogen pure mixed heave can get you to 45grams a bottle, 60 is you can handle a sweet taste for a lot less cost that maurten. Then bring out the big guns race day.
Haribo is similar carbs to weight ratio as a PVM gel, so 25-30grams of Haribo is like a gel
Just a side note and the reason for my spreadsheeting. With resupply boxes being weighed at more and more AR events. You can survive on a single pair of shorts and cycle shorts, wear 1 shirt the whole time and 1 pair of shoes. The place where we all removed weight out the box at WC was food, and then we suffered with an extra long route. So the thinking was to rank foods as carbs per gram of food and pack cleverly saving space in resupply boxes. Drinks and Gels, haribo are the way to do it. Freeze dried meals for transition/once or twice a day and then gels and sugars for the rest and make sure your stomach is good to handle it( you will end up with jippo guts from the paddle anyway)
On 4/26/2024 at 5:02 PM, Shebeen said:I have never been that scientific on this, but bananas are about R2.50 each and have 25g of carbs.
100grams of carbs an hour is then 4 bananas an hour, 4 hour ride is 16 bananas in your pockets. 16 gels take up a lot less space.
20 hours ago, reteid said:I have learned the hard way that you have to train your gut to accept and distribute the amount of carb you can take. Start with small amounts and gradualy increase.You will find the tipping point between performing and standing bent over in bushes or looking for the nearest loo. This should all be done during training and then adjusted to race conditions.Train your gut
This is a key step and cannot be missed. Been there done that...
14 hours ago, ChrisF said:
Weight loss and exercise is a bumpy road, especially from my 110kg high.
Initially the weight loss seems reasonably straight forward. Then I hit a value on the scale, but my belt size kept on decreasing. Thankfully I had access to a student that took regular body fat % readings for me. In the next few months the scale indicate a weight increase of 4kg, as my body fat kept on decreasing.
Best wishes on that journey.
There are masters and doctoral studies done on diabetics and sports. I was fortunate to have a session with a dietitian that did her masters on diabetics and athletes.
Most of it was way over my head .... but a few key bits stuck.
YOUR DIAGNOSES is different to the next, AND this has a huge impact on what nutrician such a specialist will recommend for YOU. As a Type 2 diabetic with a constant HBA1C reading over a number of years I was recommended a particular nutrician strategy. It WORKS for me. Sure, took a good few rides to get used to it. But it served me very well at last years 3-day Trans Augrabies.
Should add, the strategy FOR ME includes:
- PRE-ride breakfast (biggest challenge for me is a races that start 3 or 4 hours after breakfast)
- first hour I should only need water, as the breakfast is still doing its thing.
- then the X per hour nutrician kicks in, until the end.
- Do NOT end the race hungry.
- Recovery meal, portion of carbs and a portion of protien, translation a chicken sandwich. And a Steri-Stumpie
PS - VERY easy to overdo fueling on training rides .... less effort, too much food, ....
PPS - if my diagnoses was any different, then she was going to give me a different "X per hour" .... most likely different food stuffs as well
certainly not a one size fits all when diabetis enters the story line ...
I received from a dietitian a race day eating progeam, it made huge differences on my day to day performance, it was money well spent.
As per OP, let me dig out my spread sheet, it will save you a lot of time.
Bottom line, off the shelf drink wise you can't beat Biogen Pure energy, in rand per bottle or rand per g carbs. You can do it cheaper making your own but the balance of convenience was key for me.
A bit more expensive, but I have been using Shokz bone conduction earphones for a year or so now. Lots of running, lots of IDT and even more DIY around the farm and they have never missed a beat.
Expensive but ya they are solid and it is nice to be able to hear what is going on and have music
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4 minutes ago, Wic2 said:Overtrained - unfortunately not.
Over training doesn't only apply to sport. You may be juggling other life things and that added to a sport load can be too much.
For example, this year I have been on a massive project which has meant lots of in person workshops 65km away from home. Add in a very busy 1 year old and 3 or 4 major DIY projects. I was down to 6 hours sleep a night, lots of 3am runs. Most weekends I would clock a long run and then do another 25000 steps on a DIY project on the farm. I was battling with my training, always tired, very irritable and just grumpy
Needless to say recovery didn't happen well and while I somehow maintained it for 4 months, being injured the last few weeks made me realise how much strain I was under. Dropping the training load down to just a few swims a week as and when I feel like it(mostly for sanity) - I am a different person. Full of energy, less grumpy no more other niggling issues like back, calf and other issues. So be aware it could be life, not just training which you need to recover from.
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On 4/18/2024 at 2:54 PM, droo said:Never argue with an idiot. Not only will they drag you down to their level and then beat you with experience, but also from a distance it's hard to tell who's who...
I miss power balance bracelets, you could spot an idiot from a distance and avoid at all costs
23 minutes ago, Shebeen said:exactly. for comparison
Something decathlon relevant for you, they have bike map boards in the centurion branch, Think they were R499 all in, plastic but look like they will do the job. Can't find them online but they were definitely in store.
https://www.decathlon.co.uk/p/rotating-mountain-bike-orienteering-and-adventure-race-map-holder/_/R-p-303590
20 minutes ago, The Ouzo said:but they havent shaken buildesr up in jhb. There was an initial shake because they were new, but they've turned into just a green branded BW. I often see the same cars going between the 2 stores.
I think the problem DC will have in SA with cycling goods (and possibly other sports too) is that the perception of them being a makro or Mr Price Sports style store, i.e. mass consumer type of product and not good enough for the golfer turned cyclist type who think they need the best.
We honestly pick and choose when to go there, mainly when we want EU imported stuff. Some of the flooring, tapware, tools and stuff you definitely can't get as good at builders/chamberlains/mica. But there is certain stuff that it is definitely in a different league. The online platform that is now nearly like a marketplace for local retailers is also useful.
My annual hardware/builders spend means I get a solid rebate from Chamberlains so it is worth me shopping there most of the time and getting delivered.
The perception is a bad thing though. I have a few running shorts from DC that are better than most major brand shorts. Day to day I wear their hunting long pants and hiking shorts. Last few weeks I have been wearing swimming goggles and they are as good as any speedo pair I have ever owned.
7 hours ago, RossTopher said:i've asked a number of times through various channels and its the same story.
those bikes on the foreign sites are not part of the SA catalog, and they wont receive any of the newer stock this year.
you can let them know of a specific bike you're keen on. they will log the request with the supplier (8-10 week turnaround to likely let you know its a NO.we only get overflow.
what baffles me most is how they havent opened a store in the WC yet, they'd clean up
macro economics of their network makes a lot of sense IMO.
Gauteng is small enough for 1 distribution hub/dark store servicing 25% of the population and 33% of the GDP.
WC would mean another DC, for 12% of the population and 13% gdp.
Yes on the smaller scale for cycling the WC number of cyclists would null and void the above, but I think for general sports and spending power it makes sense to flood GP and then look at going to other regions.
Your bigger loss in WC is not having Leroy Merlin...
9 minutes ago, Shebeen said:Van Rysel RCR is winning UCI races and sold out immediately
Dubau is not going to badly with the rockrider XC bike either
https://bikerumor.com/pro-bike-check-joshua-dubau-rockrider-xc-bike/
They've got some decent bikes available, and i guess if they sell enough they might send out more in the range. Anyone biting?
https://www.decathlon.co.za/3414-bicycle?order=product.price.desc&q=0
I had a close look at their Carbon XC rockhopper the other day in store. GX with a recon fork and boost spacing. Really not a bad looking bike, I would be happy to take it for an expedition or a big ride and not be stressed about whether is it good enough.
Similar spec Specialized is R50, so at R27k it is a steal. The fork and brakes may not be 100% comparable but ya it's not a bad option.
budget for a full day work for 2-3 people cleaning up after the event. Route markers, gel packets etc
have a capable team around you. As an adventure racing team we host a few events, but we know everyone can do xyz, so race day you are relaxed you know to focus on your tasks and the others will get theirs done. makes a huge difference, takes a lot of pressure off race director.
Always have backup plans for key things- power supplies, routes, AV systems and tents. You have no idea how many event organisers have puled a gazebo out a bush or tree from the night before.,
13 hours ago, Toasted marshmallows said:If a guy takes drugs its on him. But the support he got should be implicated.
A dr prescribing PED'S or advising should be reported to the hpcsa or SAIDS.
Same with a coach should be saids and the federation....
This^^^^ at the end of the day, if you are putting it in your bod you better take the 2 mins it takes to check the link below to decide if it is illegal for your sport. Being an athlete is not just about doing sport, you have PR, time/money management, nutrition and other things, like sticking to the rules...
34(feel 50 most mornings)
176cm
75kg, up 10 in the last 2 years
size 10 feet, ankles and calves of a 5 year old
Medium frame MTB's both with extra length seat posts to account for excessive leg length
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Back in the day there was a dirtbike forum(or2) they did 'tech evenings' every now and then... What usually ended up as a bit of a jol, from what I recall they all started with someone learning how to do something/having others come help them fix something.
Change pace, try something new but keep moving...
If it means taking up swimming, yoga, rock climbing, something new and challenging just do it to keep moving. From there you will eventually feel the itch to ride and train hard again.
Also sitting out from my main sport(running) for the next 6 weeks minimum. Since injury I had some fun swimming sessions, got back on the bike a bit, Might even see if I can still clear everything on the motocross track. Reality is, since stopping running I have dropped in resting HR, lost 2kg, picked up other muscle tone and feeling fresh. I know when I can un again I will be excited to run again.
1 hour ago, Jewbacca said:Bowls is cut throat!
doesn't have to be a high output sport for doping to be effective. Doping through university degrees with concerta is rife, heck i have a friend who doped is way through a drivers licence test with it...
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27 minutes ago, Shebeen said:question to the crowd.
doing Two oceans ultra on saturday, mainly an experience/training to build up to comrades.
I have been running to the loo since last friday with this gastro bug. think it's sorted now though. probiotics kicking in.
I was hoping to test out nutrition for Comrades, but reckon need to go a bit more conservative. What are the easiest digestible locally available gels one can use. (I know about maurten, wondering if the hype and $$$ tag is justified.). Normally my stomach is ok with anything, and i've tried all different brands along the way. Was going to go with a combo of (zero caffeine) Gu and 32GI
Benefits of maurten gels is that you need to eat half as many for similar amounts of carbs, the gel 160 is essentially a double gel - 65gram gel with 40grams carb. Gu gel is 32grams and 23grams carbs. So if you are fueling according to carb intake it is not that much better, but more convenient.
It is easier to hammer 2 maurten than 4 gu's. But for me with the balance I prefer 3 non caffeine gu's and 1 caffeine gu per hour to manage the caffeine intake. I am on 0 caffeine during the week. The counter to this was finishing a marathon with 14 empty gel sachets in running belt after a marathon...
The maurten drink 320 is a different story, it just has a much higher carb content than other drinks in less volume, so it has a huge addvantage, especially in like an expedition where you can only pack certain weight and have to carry it before consumption.
50 minutes ago, Andymann said:I'm on a 211 week exercise goal streak and doing a 70.3 in the Philippines on the 21st. I plan to recover for a week after in the Philippines, so dropped a mail to Discovery to see if I could pause training for that week while I recover.
No chance said the Lady. Who then tried to get me to join Discovery Bank, where, if I did, I would be able to take a rest week.
I did in passing, ask the question that as a Medical Aid company, didn't they think is was risky expecting someone who has done an extreme event, like the Comrades, or Iron-man to not take a rest week to recover if they would like to keep their streak going, and offer no alternative, other than to exercise on a smashed immune system and risk getting sick?
Silence of course is also an answer.....
this is the flaw in their whole strategy, it doesn't account for real athletes...
Run an 18min 5km run any day of the week and get 0 points, walk that 5km in an hour as parkrun on saturday and get 300.
Ironman is 9000 points, a 100 mile trail run gets you a marathons worth.
Ironman is 9000 points, an adventure race is 0 points because it is 'not healthy'
16 hours ago, RobertWhitehead said:Experience
couple of ugga duggas on the impact driver?
14 minutes ago, Shebeen said:ah man, sorry.
This road running thing is not so straightforward as it seems, ain't it?! There will always be next year, and you've definitely learnt a bit this year.
Definitely a lot to figure out, I think finishing a marathon is easy enough, you can suffer that, but racing on flat tapped at max is a very different beast. I also think there is a time and a place for marathons and we should all spend a lot more time on flat out pace.
The other thing I learned is to wear shoes all the time in the lead up to a race, especially when you are fumbling around in the dark early mornings around shower corners.
10 minutes ago, Jewbacca said:You guys sound like Sport captains being interviewed!
'It didn't go to plan, but we learned a lot and we will definitely come back stronger and better prepared for the next game' said every losing sport captain ever!
@dave303e sorry dude. Foot and lower leg injuries don't mix well with the repetition of road running.
This is too true, but eff there is no other way to look at it. Got to find the positive somewhere or it is depressing watching so much time/kms run go to a ball of sh...t because your toe looks like a strangled smurf after every run or even walking to far on the farm...
22 minutes ago, ScottCM said:2 months until Comrades #justsaying 😉
eish, I pulled the plug on the comrades plans yesterday. Toe/foot keeps swelling up after I run. Haven't run in over a week and it is still tender walking barefoot. Maybe running a marathon on a stuffed toe was not the best life decision. Lesson learned, there is always next year.
Plus side is that I had my first proper swim in 5 years this morning.
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a big kicker as well on gravel is the gearing, much broader options
1 hour ago, Shebeen said:I was going to do EA stanford on my gravelbike in feb last year to prove your exact point, There was a sandy section for 4km otherwise the rest was hardpack gravel. Would have been a winner.
I seriously considered putting 40mm tyres onto my hardtail for ARWC. However, after doing the course I am glad I took my hardtail with 2.25 tyres, this is a teamsport afterall so the gain is only really there if you do it together.
Zuurberg pass with no suspension, that baviaanskloof 4x4 track, the final muddy stuff in the forestry roads??? norrafok, it was definitely the gnarliest terrain he ever put on.
100%, you need all 4 on gravel and you need to cherry pick the event, but I think for a 120 you will easy get away with it
honestly get a good movie or series going and I will sit pedaling for hours
Highest carbs / 100 gram or serving products that don’t cost the earth
in Training, Health & Nutrition
Posted
https://www.eatingbirdfood.com/date-energy-balls/
I really enjoy date balls, takes a little input to make but you can at least make them taste nice and vary the flavour a lot to not get bored of the same old flavour week after week.