Dunno what to call this

[corrie.kuilder]

This may sound stupid, but I have no clue as to why this happens, but I want to coorect the following. Whenever I go riding, I can keep a good avg until I reach between 20-30km mark, that is my absolute worst time of riding. After 30km, I am fine, and my pace picks up again, until I finished cycling. To give a slight background, I started cycling about a year ago, dropped from 113kg to 94kg. I do not have sugar, cholesterol or high/low blood, and I use nutrition every 40min. I noticed that this happens on my training rides, and when I did the trailseeker#5 half marathon. Any advice, other that H.T.F.U?

[Butterbean]

What's your nutrition like from an hour before your ride - onwards?

 

Not so sure but you may have a deficit until your during ride nutrition kicks in...

 

My butt has the same problem during rides, but that's nothing to do with nutrition...

['Dale]

I often feel my best after 45 mins or so when I am lekka warmed up...

[MrJacques]

Same as you and 'Dale, I once I get that 'second wind' I feel great, must be that I'm warmed up and all the endorphins etc are going strong

[corrie.kuilder]

What's your nutrition like from an hour before your ride - onwards?

 

Not so sure but you may have a deficit until your during ride nutrition kicks in...

 

My butt has the same problem during rides, but that's nothing to do with nutrition...

I usually eat oats before the time,or nutrilife,then put a banana,and peanut snacks and a chockie along with gels or 32gi chews. I also carry a 2l hydration pack,and believe me,I use it a lot,lol.

[Maximis]

I refuel after 25 Kms with some gells and half a jungle oats bar, keeps me going... Maybe try the same. I also started at 110kgs and experienced the same thing but after about 15. I'm under 100 now. Remember us bigger okes have more weight to lug around!

[Vetseun]

HTFU

[Vetseun]

I often feel my best after 45 mins or so when I am lekka warmed up...

Ja, my motor also takes a while to warm up. That is why the 16 valves hurt me at the start of a race.

[corrie.kuilder]

HTFU

B):lol:B)

[Tjokkits]

Happens with me if i dont take enough protein with my breakfast/pre race meal, maybe add an egg to your breakfast, its a fine balance coz too much protein will weigh you down again.

[Wyatt Earp]

Too hard from the gun and then 10 k's to recover, you are guaranteed to feel better.

[Sniffie]

If your pre race meal is loaded with carbs and if you eat it like an hour before the start you will have an insulin spike just when the race starts. Insulin now lowers the blood sugar by packing it away in your fat stores and tells the body to stop burning fat. Just the opposite situation of what you want. Muscle glycogen stores will run dry pretty soon since it is now the only source of energy available. After about 45 min the insulin spike will wear off and fat burning will start again, and blood sugar levels will return to normal levels.

 

Rather have a light breakfast of protein and fat about 2 to 3 hours before the start. An egg (or 2) and a few rashers of bacon. It is important to take nothing but water in the 2 hour period before the start. You can start taking your energy drink and or gels, just after the start or 5 to 10 minutes before the start. 10 minutes is to short for an insulin spike to happen.

 

Refer to the LCHF thread here on the hub. Plenty off good information on there plus links to all the sites explaining the science behind it, as well as a lot of hubber's personal experiences with reduced and low carb diets and racing.

[corrie.kuilder]

If your pre race meal is loaded with carbs and if you eat it like an hour before the start you will have an insulin spike just when the race starts. Insulin now lowers the blood sugar by packing it away in your fat stores and tells the body to stop burning fat. Just the opposite situation of what you want. Muscle glycogen stores will run dry pretty soon since it is now the only source of energy available. After about 45 min the insulin spike will wear off and fat burning will start again, and blood sugar levels will return to normal levels.

 

Rather have a light breakfast of protein and fat about 2 to 3 hours before the start. An egg (or 2) and a few rashers of bacon. It is important to take nothing but water in the 2 hour period before the start. You can start taking your energy drink and or gels, just after the start or 5 to 10 minutes before the start. 10 minutes is to short for an insulin spike to happen.

 

Refer to the LCHF thread here on the hub. Plenty off good information on there plus links to all the sites explaining the science behind it, as well as a lot of hubber's personal experiences with reduced and low carb diets and racing.

Thnx,will read up.

[Beesrib]

try some stretches and warming up a bit. take the first 10 or so minutes spinning light to get nice and loose.

[corrie.kuilder]

I use a variety of different things, ie; bananas, peanut snacks, granola bars, pronutro bars ect while riding, that is what is meant with nutrition. I eat a large breakfast before a race/morning ride, but still, my problem area is between 20-30km. During that distance I suffer the most, and lose valuable time. After 30km's I start to recover, and get a "second breath". My goal is now to eliminate that "wall-banger".

[Wyatt Earp]

Start slower, no amount of dietary requirements will help you.