320km Ride - Any tips?

[Underachiever]

Hi Underachiever. Just a question and please don't take this as anything but that. Why would you need carbs till the end? Surely your body is just burning energy trying to digest it in your stomach? As I understand it it takes your body +- 2 hours to convert food into something that you can use. He is not doing a multi stage event so no need to top up his carbs. Hope the qusestion makes sence.

 

No offense at all. And I don't have an answer. But consider this.

 

Firstly the risk of bonking for me was/is always too great, because if you do, you are stuck next to the road and you have not achieved your goal. To turn back to go and refuel will be mentally very tough. Such a race is already mentally tough so I make thinga as easy as possible

Normally in any Audax ride the last control point is 50-70 km from the end, so it is habit for me to refuel with carbs.

Under normal circumstances your mucles and your liver stores about 90 min of glycogen - for me at a relative fast pace AND at a fairly unfit state. So this means that you can go without any fuel (only water) for 90 min before you bonk. When I trained for the Epic, I got my window up from 90 min to 150 min, but controlling my effort (HR) and obviously getting fitter (more efficient body). So the question is when you are in a race/Audax/event where are you in your window - 5 min away from bonking, 30 min?

One also needs to consider GI of the food - higher GI will be released quicker - very low GI will probably converted in 2 hrs. Race food is a mixture for high/medium and low - I normally feel the positive effects of a banana (medium GI) within 20 min.

 

So bottom line - my answer was based on my experience and my instinct to mitigate risks as much as possible. There is no risk involved if one does take in carbs - ok perhaps one gets a bit fatter - but hey at least one finished the event with body AND soul intact

[Grantc]

*** Hi jack on******

 

Underachiever - are we going to see you at Eddie's events next year.

Just recieved a mail from him with the schedule

22 Jan is the 1st 200

 

*** Hijack off ***

[Underachiever]

*** Hi jack on******

 

Underachiever - are we going to see you at Eddie's events next year.

Just recieved a mail from him with the schedule

22 Jan is the 1st 200

 

*** Hijack off ***

 

Was considering riding this Sunday's event, but I need some family time as a higher priority. - and was also not wanting to drive all the way from the East to Randburg.

 

Will definately seen u guys in 2012 - again on the Mongoose - stupid me!! Still need to shake GuyP's hand on his great PBP achievement!!! What a boytjie!!

Edited November 29, 2011 by Underachiever

[eraser]

Factor 50+ sunscreen

[Cyclewizz]

I did 160km ride 3 weeks ago and did the low GI thing.

Must say that it worked very well for me.

Saw a few mates BONK with all the spiking from the gels they took.

 

I'd suggest you take on complex carbs & use 32Gi so that you don't have sugar spikes.

 

Good Luck & keep it ReaL !!!

[Stuart Queripel]

What do you recommend i carbo load on this week... What should i be eating?

[Fracture]

Looking at the weather Durban has had the last couple of days I would suggest:

 

1. Raincoat

2. Set of oars or scuba gear.

[MDW]

You should just carbo load by eating natural foods, plenty of fruit and veggies and snack around 6-7 meals a day, you can use 32Gi to Carbo Load its the same drink you would use on the bike, you just drink around 2-3bottles a day 2-3 days before the ride, it will top u up nicely and not allow u to gain unecessary weight which happens with an over consumption of carbs.

[Slowbee]

try cut out artificial sugars and replace with with fruit juice.

 

try drink lots to get hydrated.

 

the big thing is when race day arrives, dont treat it like race day - but rather treat it like a training ride. Do do anything different from what you have done on all your training rides. stick to the same forumula's. they got you through training, they will get you through the ride

[Guest Frail4Life]

Keep it Basic!

You stop, have a Normal meal. Something that you will enjoy.

Why change your Routine? Eating / drinking?

[Top Fuel]

No offense at all. And I don't have an answer. But consider this.

 

Firstly the risk of bonking for me was/is always too great, because if you do, you are stuck next to the road and you have not achieved your goal. To turn back to go and refuel will be mentally very tough. Such a race is already mentally tough so I make thinga as easy as possible

Normally in any Audax ride the last control point is 50-70 km from the end, so it is habit for me to refuel with carbs.

Under normal circumstances your mucles and your liver stores about 90 min of glycogen - for me at a relative fast pace AND at a fairly unfit state. So this means that you can go without any fuel (only water) for 90 min before you bonk. When I trained for the Epic, I got my window up from 90 min to 150 min, but controlling my effort (HR) and obviously getting fitter (more efficient body). So the question is when you are in a race/Audax/event where are you in your window - 5 min away from bonking, 30 min?

One also needs to consider GI of the food - higher GI will be released quicker - very low GI will probably converted in 2 hrs. Race food is a mixture for high/medium and low - I normally feel the positive effects of a banana (medium GI) within 20 min.

 

So bottom line - my answer was based on my experience and my instinct to mitigate risks as much as possible. There is no risk involved if one does take in carbs - ok perhaps one gets a bit fatter - but hey at least one finished the event with body AND soul intact

Thanks. I see it is tried and tested for you. The best personal choice is the one that works for every individual. I struggle to digest food in the last 50 odd kms. Except for bananas. They always go down well for me no matter what the situation. All great advice. I am sure he is going to have a magical ride.

[MDW]

Just some things you should know ;-) a banana is actually low GI on average around about  49 where as medium is over 55, a low GI food does not only release after 2 hours it release immediately but it staggers the release over a longer period of time which provides you with more of a constant feed even though it's not the whopping load of glucose the system needs to perform at under higher intensities. The 90 minutes glycogen supply is theoretical it's possible to go longer or shorter depending on intensity however u need to remember that a Pre-training or racing meal is the key, those carbs will be converted into an energy source in around 3-4 hours probably closer to 4 if you have a decent low GI Pre race or training meal it benefits you immensely, asyou will be in the session when that energy becomes available, lastly the intensity at which you race will determine what u need to consume. You forgot one important fuel

Source -> Fat, if what u r consuming during a ride has the appropriate insulin response and the intensity that u r performing at is below threshold u r capable of tapping your fat stores 1 gram of fat is far more powerful

Than a gram of carb and u have enough store for 40 marathons, the problem is most people are too dependant on quick releasing products and they mitigate this totally, if u can use fat u can spare glycogen bottom line. If the intensity is very high, in other words u r battling to breathe then fat store tapping is also mitigated as the conversion of fat to energy requires oxygen and there will not be enough to convert, then at that point it's worth taking in a fast releasing energy source to allow for muscle take up. Pacing of course plays a crucial role but all the elements tie in and need to be considered carefully ;-)

All the best

M

[Top Fuel]

Just some things you should know ;-) a banana is actually low GI on average around about  49 where as medium is over 55, a low GI food does not only release after 2 hours it release immediately but it staggers the release over a longer period of time which provides you with more of a constant feed even though it's not the whopping load of glucose the system needs to perform at under higher intensities. The 90 minutes glycogen supply is theoretical it's possible to go longer or shorter depending on intensity however u need to remember that a Pre-training or racing meal is the key, those carbs will be converted into an energy source in around 3-4 hours probably closer to 4 if you have a decent low GI Pre race or training meal it benefits you immensely, asyou will be in the session when that energy becomes available, lastly the intensity at which you race will determine what u need to consume. You forgot one important fuel

Source -> Fat, if what u r consuming during a ride has the appropriate insulin response and the intensity that u r performing at is below threshold u r capable of tapping your fat stores 1 gram of fat is far more powerful

Than a gram of carb and u have enough store for 40 marathons, the problem is most people are too dependant on quick releasing products and they mitigate this totally, if u can use fat u can spare glycogen bottom line. If the intensity is very high, in other words u r battling to breathe then fat store tapping is also mitigated as the conversion of fat to energy requires oxygen and there will not be enough to convert, then at that point it's worth taking in a fast releasing energy source to allow for muscle take up. Pacing of course plays a crucial role but all the elements tie in and need to be considered carefully ;-)

All the best

M

Thanks for this informative post. At what heart rate do you "tap" into fat storage? I heard you need to be at a heart rate of between 55-70%. Then at roughly 50 minutes into the exercise you should start to access the fat and make it work for you. Is this correct? Once again everyone is an individual so I am taking it at average.

By the way.. butternut is very good carbo loading. I eat a 500 gram packet the night before any big race, as well as the usual pasta and pizza.

Edited November 30, 2011 by Top Fuel

[BushGoblin]

is this a road ride or MTB ride?

[Stuart Queripel]

is this a road ride or MTB ride?

 

 

Road!

[MDW]

Thanks for this informative post. At what heart rate do you "tap" into fat storage? I heard you need to be at a heart rate of between 55-70%. Then at roughly 50 minutes into the exercise you should start to access the fat and make it work for you. Is this correct? Once again everyone is an individual so I am taking it at average.

By the way.. butternut is very good carbo loading. I eat a 500 gram packet the night before any big race, as well as the usual pasta and pizza.

Hi Top Fuel, its not really so much about heart rate, its about your VO2Max, remember at a high heart rate some athletes are able to take in and utilize quite a large volume of oxygen, so some athletes at 90% of max heart rate are actually still comfortable in their breathing and it really depends on the individual. Without using technology, shortness of breath is a great sign that you are hitting a very high threshold, but if you are breathing comfortably then you are actually in a range of being able to use that oxygen wisely, but the minute you become uncomfortable you are in a very high anaerobic zone and only a quick glucose feed will help. The more u train to make your body more efficient at using your own fat stores, for example water training and not relying too much on the quick glucose feed products and the fitter you become the more efficient u become at using your natural energy stores even at a slightly higher threshold %.

 

all the best

M