lovestocycle Posted October 20, 2015 Share Apologies if this has been covered in another thread, if so please point me there. My question is, how the heck do I consume enough carbs to fuel this? By my reckoning for a reasonable 94.7 and Argus I need around 3,500 to 4,000 calories to go the distance.That is for a 4 hour time,I weigh around 110kg and ride a roadbike (yip, you may thrash me on the climbs but only a tandem outguns me on a descent lol! I was starting on a Jungle Oats breakfast and eating bananas and jellibabies and the odd goo on the bike and drinking Cytomax x 2 bottles and then when my juice runs out usually 1 of whatever the drink stations serve.As an aside for the new 720ml drinks bottles at Cyclelab that makes it 198 Calories per bottle of Cytomax? I tend to run out of bang on the N14 (old route) of the 94.7, and this might be due to the fact that I am not ingesting enough (of the right) carbs? Input and checking of my maths appreciated! Link to comment Share on other sites More sharing options...
Winstonian1984 Posted October 20, 2015 Share How much of the 110kg is muscle? 3500-4000 calories in my opinion is way too much. On Sunday I did the one tonner (170km) untrained at 94kgs. The week leading up to the event I ate 3000 calories a day and during the ride about 1300 calories and breakfast about 300 calories. Averaged 30km/h Link to comment Share on other sites More sharing options...
Patchelicious Posted October 20, 2015 Share 1 x Sachet of Jungel oats with Milk is = 220cals2 x medium bananas = 350cals1 packet Jellie babies = 100cals2 x CycoMax = 400cals2 x Cokes at water points = 280cals This plus the 1000cals your liver stores should be enough at a medium pace. Remember you dont need to take in as much Cals as you burn in race. On a 5 hours 4000cal ride, I eat about 1000cals total Else carry something extra like nuts, banana bread, or just a simple ham and cheese sarmie. Eat those earlier on in the ride. Keep a goo for the last 10km Link to comment Share on other sites More sharing options...
alleyne Posted October 20, 2015 Share I read the "fact that I am not ingesting enough" as "fact that I am not interesting enough" EmptyB 1 Link to comment Share on other sites More sharing options...
EmptyB Posted October 20, 2015 Share 1 x Sachet of Jungel oats with Milk is = 220cals2 x medium bananas = 350cals1 packet Jellie babies = 100cals2 x CycoMax = 400cals2 x Cokes at water points = 280cals This plus the 1000cals your liver stores should be enough at a medium pace. Remember you dont need to take in as much Cals as you burn in race. On a 5 hours 4000cal ride, I eat about 1000cals total Else carry something extra like nuts, banana bread, or just a simple ham and cheese sarmie. Eat those earlier on in the ride. Keep a goo for the last 10km Interesting. I've never been very good at this calorie thing.... Do you count calories that you consume during a "normal" day I.E to watch/manage your weight? Does one up the calorie intake a day or two before a race?? Patchelicious 1 Link to comment Share on other sites More sharing options...
Veebee Posted October 20, 2015 Share on Sunday for the Shova I ate a lot. But I didn't feel flat for a minute so it worked.I burnt 3100cal, and the below is probably closer to 3500cal. Did some calculations on Saturday but don't have that on me now. Bowl of Rolled oats + honey + Tbl spoon of peanut butter for breakfast2 pancakes with Nutella on route to PMB1 Cadence carbofuel bar in the start pens.On ride2 x high 5 energy bars2 x cadence carbo fuel bars2 baby potatoes3 cadence gels2 bottles of cadence marathon lovestocycle 1 Link to comment Share on other sites More sharing options...
V12man Posted October 20, 2015 Share You can cheat a bit for a single day race - called carbo loading... The reality is that you have some carbohydrate stores existing that you call upon when needed - maximising these in advance of the race has some benefits. The issue with eating large quantities in a race is that you really can only absorb a certain amount before it starts to impact fluid uptake - so it's a balancing act. Practically - you can estimate about 1g of carbohydrate per kg per hour as a reasonable maximum intake - going much over this is likely to have unpleasant side effects - and don't forget to include the carbohydrate content of your drinks when you calculate how much you need to eat. As to a 4 hour being a reasonable time - judges will stay out on that... lets just say you don't need to eat 1g/kg/hour at that level of intenisity unless you are truely "balls to the wall" for most of that time - as carbohydrate usage and relative effort are closely related. lovestocycle, nonky, TALUS and 1 other 4 Link to comment Share on other sites More sharing options...
V12man Posted October 20, 2015 Share on Sunday for the Shova I ate a lot. But I didn't feel flat for a minute so it worked.I burnt 3100cal, and the below is probably closer to 3500cal. Did some calculations on Saturday but don't have that on me now. Bowl of Rolled oats + honey + Tbl spoon of peanut butter for breakfast2 pancakes with Nutella on route to PMB1 Cadence carbofuel bar in the start pens.On ride2 x high 5 energy bars2 x cadence carbo fuel bars2 baby potatoes3 cadence gels2 bottles of cadence marathonAre you racing or eating? Tayyib, Barend de Arend, ricochet_rabbit and 6 others 9 Link to comment Share on other sites More sharing options...
Patchelicious Posted October 20, 2015 Share Interesting. I've never been very good at this calorie thing.... Do you count calories that you consume during a "normal" day I.E to watch/manage your weight? Does one up the calorie intake a day or two before a race??Absolutely, each and everything. Even the brandies I have during the rugby I dont "up" the calories the days before the race, but I make sure that I am not in deficit the 2-3 days leading up to a race. I dont want arrive at a race in fasted state. EmptyB and HBO 2 Link to comment Share on other sites More sharing options...
Veebee Posted October 20, 2015 Share Are you racing or eating? haha, I was eating and trying to race. DIPSLICK and V12man 2 Link to comment Share on other sites More sharing options...
Gnarly Posted October 20, 2015 Share on Sunday for the Shova I ate a lot. But I didn't feel flat for a minute so it worked.I burnt 3100cal, and the below is probably closer to 3500cal. Did some calculations on Saturday but don't have that on me now. Bowl of Rolled oats + honey + Tbl spoon of peanut butter for breakfast2 pancakes with Nutella on route to PMB1 Cadence carbofuel bar in the start pens.On ride2 x high 5 energy bars2 x cadence carbo fuel bars2 baby potatoes3 cadence gels2 bottles of cadence marathon Did you ride back to the start? Edited October 20, 2015 by Gnarly HBO, Lexx and ahmedbadat 3 Link to comment Share on other sites More sharing options...
EmptyB Posted October 20, 2015 Share Absolutely, each and everything. Even the brandies I have during the rugby I dont "up" the calories the days before the race, but I make sure that I am not in deficit the 2-3 days leading up to a race. I dont want arrive at a race in fasted state. So how many calories in a brandy ? Link to comment Share on other sites More sharing options...
Patchelicious Posted October 20, 2015 Share So how many calories in a brandy ?6 x doubles = 770 cals, thats without mix nonky 1 Link to comment Share on other sites More sharing options...
Spinnekop Posted October 20, 2015 Share Are you racing or eating? Was wondering the same thing. You guys can sure eat a lot on a ride!!! 100km I do one bottle water and one bottle USN Epic pro.Before the ride I eat 50g Futurelife.That is it. Maybe that is why I suffer so much in the races? Dexter-morgan 1 Link to comment Share on other sites More sharing options...
EmptyB Posted October 20, 2015 Share 6 x doubles = 770 cals, thats without mix Geez, so add another 840 cals for your cokes!! Link to comment Share on other sites More sharing options...
Veebee Posted October 20, 2015 Share Did you ride back to the start? yes and then back to Durban , am I the first to complete a double Amashova ?I carried extra, and when I checked my HR was at avg of 170 at the 50km mark, I just chowed cos I really didn't want to burn out. Was my first true race so didn't know what to expect. Link to comment Share on other sites More sharing options...
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