Keeping Energy

[Snails]

_{TO ALL MUNGA COMPETITORS, I HAVE THE WINNING FORMULA. STOP YOUR TRAINING IMMEDIATELY. GO TO THE SHOPS AND STOCK UP ON ENERGADE.}

 

This is completely off-topic, but since you've brought it up, let's have a look at how carbohydrate-averse those pro cyclists are (they clearly don't need to do any training...)

 

 

And let's see what Dan Lloyd, former Cervelo Test Team rider, has to say:

 

 

 

Right there is all I need to know. Please do forward us (me) with your cycling cv so that I can compare it with mine so I can see where my training has gone wrong. I wish I had met you earlier so I could have done so much better.

 

As I said before, the OP asked for suggestions and I provided him with suggestions based on the current general consensus. My cycling CV is completely irrelevant because this is not my scientific research, but here's a piece detailing Dr Inigo San Millan's history and qualifications, along with an article written by him that you may find useful:

 

http://www.cyclingnews.com/news/who-is-dr-inigo-san-millan

http://home.trainingpeaks.com/blog/article/the-importance-of-carbohydrates-and-glycogen-for-a

 

 

Hmm maybe there is something else in that energade. If I had known this I wouldn't get up at 0400 every morning to train my backside off. Id rely on energade and rest.....

 

Yes, because they're clearly mutually exclusive.

 

 

Very cool that this is based on published peer reviewed scientific research, would you mind posting the link to the article as I've not come across it yet and would love to sharpen up my knowledge of exercise physiology.

 

Sure, here's the reference to what I quoted:

 

Cheung, S.S. 2010, Advanced environmental exercise physiology, 56-57. Summary collated from Sawka, M.N. et al, 2007, American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise 39:377-90 (Link) and Casa, D.J. et al. 2000. National Athletic Trainers' Association position statement: Fluid replacement for athletes. Journal of Athletic Training 35:212-224 (Link).

[rouxtjie]

Is that what they call LCHF?

No, its high fat, high carb....I say go big or go home

[Long Wheel Base]

No, its high fat, high carb....I say go big or go home

That's the best philosophy!!

[rouxtjie]

That's the best philosophy!!

Rocket fuel brother....if you can stomach a russian and chips instead of doughnut, even better. Beware though, any gas you pass are highly flammable...dont light a smoke or come close to an open fire.. you will explode.

[Raggy]

I am following this topic with interest. The parts of value. Not OT stuff.

 

Seems Snail can back up his statements. Was some interesting videos

 

How about you Copperhead? or is it just Reductio ad absurdum argument ( Had to google the name)  for you? 

 

I truly am interested in hearing the other side of the coin.

['Dale]

No, its high fat, high carb....I say go big or go home

That's about high EVERYTHING

Heehee

[IdeJongh]

 

 

Sure, here's the reference to what I quoted:

 

Cheung, S.S. 2010, Advanced environmental exercise physiology, 56-57. Summary collated from Sawka, M.N. et al, 2007, American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise 39:377-90 (Link) and Casa, D.J. et al. 2000. National Athletic Trainers' Association position statement: Fluid replacement for athletes. Journal of Athletic Training 35:212-224 (Link).

 

I think few argue the value of nutrition on longer rides, but regarding the OP and managing through a 20km ride around the block, 'energade' is hardly the main solution.

 

From article - 

 

"Carbohydrate consumption can be beneficial to sustain exercise intensity during high-intensity exercise events of ~1 h or longer"

 

1hr or longer...of high intensity exercise.

[Snails]

I think few argue the value of nutrition on longer rides, but regarding the OP and managing through a 20km ride around the block, 'energade' is hardly the main solution.

 

From article - 

 

"Carbohydrate consumption can be beneficial to sustain exercise intensity during high-intensity exercise events of ~1 h or longer"

 

1hr or longer...of high intensity exercise.

 

That sentence continues: "... as well as less intense exercise events sustained for longer periods. Carbohydrate-based sports beverages are sometimes used to meet carbohydrate needs, while attempting to replace sweat water and electrolyte losses. Carbohydrate consumption at a rate of ~30-60 g·h⁻¹ has been demonstrated to maintain blood glucose levels and sustain exercise performance. For example, to achieve a carbohydrate intake sufficient to sustain performance, an individual could ingest one-half to one liter of a conventional sports drink each hour (assuming 6-8% carbohydrate, which would provide 30-80 g·h⁻¹ of carbohydrate) along with sufficient water to avoid excessive dehydration."

 

The article cites a paper in which a 1-hour test was performed on cyclists and concludes that during a 1-hour cycle "Both fluid and carbohydrate ingestion equally improve cycling performance and their effects are additive."

 

Again, only the OP knows his individual circumstances and he will make his own mind up based on the facts, but the implication of his post is that he wishes to ride at sustained high intensities for longer periods, and I have provided him with suggestions if that is indeed to case. Do bear in mind that, even though 20km may be a quick ride around the block for you, beginner cyclists often average 20km/h or less at high intensities, especially when mountain-biking.

[rouxtjie]

That sentence continues: "... as well as less intense exercise events sustained for longer periods. Carbohydrate-based sports beverages are sometimes used to meet carbohydrate needs, while attempting to replace sweat water and electrolyte losses. Carbohydrate consumption at a rate of ~30-60 g·h⁻¹ has been demonstrated to maintain blood glucose levels and sustain exercise performance. For example, to achieve a carbohydrate intake sufficient to sustain performance, an individual could ingest one-half to one liter of a conventional sports drink each hour (assuming 6-8% carbohydrate, which would provide 30-80 g·h⁻¹ of carbohydrate) along with sufficient water to avoid excessive dehydration."

 

The article cites a paper in which a 1-hour test was performed on cyclists and concludes that during a 1-hour cycle "Both fluid and carbohydrate ingestion equally improve cycling performance and their effects are additive."

 

Again, only the OP knows his individual circumstances and he will make his own mind up based on the facts, but the implication of his post is that he wishes to ride at sustained high intensities for longer periods, and I have provided him with suggestions if that is indeed to case. Do bear in mind that, even though 20km may be a quick ride around the block for you, beginner cyclists often average 20km/h or less at high intensities, especially when mountain-biking.

For this very reason I think people are suggesting that he needs to up his distance / intensity ito training(read htfu). No potion will take him from 20 to 40km. He needs to condition his body for it. Also training with water only has benefits ito weight loss which will help his cause even more. These energy drink have alot of calories and negates any effort ito losing weight

[Snails]

For this very reason I think people are suggesting that he needs to up his distance / intensity ito training(read htfu). No potion will take him from 20 to 40km. He needs to condition his body for it. Also training with water only has benefits ito weight loss which will help his cause even more. These energy drink have alot of calories and negates any effort ito losing weight

 

Nowhere did anyone say that there was a potion. Applying the accepted science is a tool that will enable the OP to train better, as he we be able to maintain higher exercise intensities for longer periods.  It is not true that carbohydrate consumption automatically negates any effort to lose weight. If it enables you to train for longer at higher intensities, it will more often than not result in a more negative energy balance than training on water until you hit the wall, especially if you're hitting the wall very early on in your ride. And that's ignoring all of the other positive effects it will have on your body.

 

 

That is exactly what we also did but you told him not to listen to us. I can tell you one thing and that is that myself and all the others who have told him he needs to train more know a lot more about cycling than you do. If he decides to listen to you well god help him. If he decides to go the route we have suggested I can assure you that in no time he will be laughing at a 20 km ride.

Next time you decide to shoot down others advice make sure you know what you are talking about. Just some advice form me to you.

 

The OP came here looking for advice, and I can guarantee that suggestions such as "harden the **** up" will not help him in the slightest. I have no idea how you can possibly come to the conclusion that you "know a lot more about cycling" than I do without knowing anything about, but I'm not interested in becoming involved in a penis-measuring contest.

 

Never once have I stated that the OP doesn't need to train harder in order to improve. Did you honestly conclude from my posts that I was suggesting that the OP continue to train the same amount, but with the addition of carbohydrates to his standard ride? It is clearly implied that, by consuming carbohydrates, he will be able to ride more than his current 20km at a sustained intensity, and will therefore be able to train harder and longer and make improvements more rapidly. If you disagree with this, please provide reasons and sources, not simply the standard "I am a better cyclist and more of a main oke than you".

[SwissVan]

https://community.bikehub.co.za/topic/141678-lack-of-power/

[VicanZA]

ok im gonna let u in on a little secret all the pro use bull semen in the water bottles, makes u strong like bull. 

[Snails]

https://community.bikehub.co.za/topic/141678-lack-of-power/

 

Great find, thank you. So the OP is constantly suffering from a lack of energy after almost exactly one hour of riding, and has seemingly not made any improvements over a number of months of training...

[worriesnot]

.

[SwissVan]

Great find, thank you. So the OP is constantly suffering from a lack of energy after almost exactly one hour of riding, and has seemingly not made any improvements over a number of months of training...

 

Well that depnds how well the OP followed advice in the first thread.

Has he put in suffcient training time?

I'm not disputing the benefit of proper nutrition, but for what he is struggling with and based on the very info provided its unlikely its related to insuffcient energy.

[SwissVan]

Hi

 

I normally cycle quite well and have a fair bit of power.. But i Sunday I struggled up satellite Hill and generally did not have the power and strength I normally have.. In fact satellite was a struggle..

 

Any idea why and how I can avoid feeling weak..

 

I'm weekend warrior doing around ave 21 kph and am not sick.

 

 

Hi

 

I'm a budget rider.

 

When mtbing and around the 20 km area I start to lose power and start to slow down..

 

How can I keep the power up?

 

What should I be drinking and what are good snacks..

 

Thanks

 

 

Maybe i'm just cranky today, but +2 months and you still think you can drink / eat power.