Effect of heat and wind on cycling

[Ispeed_V]

23 minutes ago, Super Sywurm said:

I always used Powerade, Energede, water or Oros (depending on the ride).  My last two rides I used USN Cyto Power and I felt way better.

Then again, I never cramp.  But on my last ride, just before the end, I started cramping.  The Cyto Power might not be that good for me.  Or, it might have been the heat or not enough fluids.  I'll give the Cyto Power another couple of chances and see what it does.

Must admit, I am also an Oros fan.

One bottle with Oros /water mix (tends to be on the sweet side)

Other bottle contains water / salt tablet mix.

[Super Sywurm]

1 minute ago, Ispeed_V said:

Must admit, I am also an Oros fan.

One bottle with Oros /water mix (tends to be on the sweet side)

Other bottle contains water / salt tablet mix.

I actually like the sweetness while riding.

[bleedToWin]

Oros contains non-nutritive sweetener.  
I think Energade also.  

Powerade is not terrible. The electrolytes are good, the vitamins unnecessary but not a problem, and the carbs are there (albeit on the low side). 

[Ispeed_V]

1 hour ago, Super Sywurm said:

I actually like the sweetness while riding.

Thats what I meant, the sweeter and colder the better

[ChrisF]

5 hours ago, Jaco Steyn said:

What alternatives would you recommend? I have always just used Energade because it's always readily available, but I am open to suggestions.

 

Jaco I typed a long response yesterday ... got lost in the upload ....

 

Herewith a shorter reply -

 

Are you an "average rider" ?  Or are you aiming for the A or B bunch ?

 

Your intensity and your distances have a BIG impact on what your nutrition should look like.

 

I am mid-pack (on a good day), and low intensity .... from this basis point my dietitian made certain recommendations which works for ME, my health, my effort, etc ....

 

1.  Good solid low GI breakfast, at least 45 minutes before the start.  (not an issue for a race, but worth noting for a weekend ride ... plan for that breakfast to settle in before heading out)

 

2. During the ride ... WATER ... Energade (we tweaked a rate of ml per hour which works for me) .... energy bar (again tweaked to find how many for long rides, i.e. 3 to 7 hour rides).  

PS - you should NOT be hungry when you get off the bike, nor "full".  It takes time to get the right rate of intake for training rides, just remember that during races you put in more effort and need to keep an eye on your energy levels, I typically increase my intake marginally for a race.

PPS - Make no mistake .... after 4 or 5 hours in the saddle Energade taste very bad .... small sip, then down it with water ....

 

3. A portion of carb and protien, i.e. chicken sandwhich, and a SteriStumpie is just as important as the nutrition during the ride.  Actually more so, as this aids your recovery and has a big impact on how you feel tomorrow ....

 

 

This WORKS for a casual E group rider.  As I said in my first post, A-bunch would have a different approach.

 

 

 

I actually bought some USN stuff .... read the label .... then made the appointment with the dietitian, expecting guidance on which USN (or similar) products to use .....  I was more than a little surprised when she turned the tables and pointed me to off-the-shelf ordinary stuff.

[Bike Dewing]

62.? Youre a beast of a man.. 🥳

i think we all have these stories.. miscalculating and bad decisions.. 🤣🤣

As long as we learn and dont properly hurt ourselves.. 🤷🏼‍♂️ 

[Jaco Steyn]

2 hours ago, ChrisF said:

 

Jaco I typed a long response yesterday ... got lost in the upload ....

Are you an "average rider" ?  Or are you aiming for the A or B bunch ?

This WORKS for a casual E group rider.  As I said in my first post, A-bunch would have a different approach.

I am a VERY average rider. On a good day I keep up with the cycling club's Saturday morning group ride on the shorter 68km ride at an average speed of 28-29km/h. Cycling solo to Parys and back to Sasolburg on a Sunday morning usually can be done in just under 3 hours, but depending on the always present headwind on the way back.

I also am not a Group A or B bunch candidate, I am not even a Group AA or BB candidate😁. This year I am in group DD, departing at 07:33. But I am not fazed about that starting time and group, I am a recreational, almost 62 year old cyclist that just want to try and keep fit and doing my 18th "947" ride this year.

Thanks for your guidance, I will have a good look at it but will probably not do any big changes with the RideJoburg world cycling championships in less than two weeks.  

[Akon]

3 hours ago, ChrisF said:

 

Jaco I typed a long response yesterday ... got lost in the upload ....

 

Herewith a shorter reply -

 

Are you an "average rider" ?  Or are you aiming for the A or B bunch ?

 

Your intensity and your distances have a BIG impact on what your nutrition should look like.

 

I am mid-pack (on a good day), and low intensity .... from this basis point my dietitian made certain recommendations which works for ME, my health, my effort, etc ....

 

1.  Good solid low GI breakfast, at least 45 minutes before the start.  (not an issue for a race, but worth noting for a weekend ride ... plan for that breakfast to settle in before heading out)

 

2. During the ride ... WATER ... Energade (we tweaked a rate of ml per hour which works for me) .... energy bar (again tweaked to find how many for long rides, i.e. 3 to 7 hour rides).  

PS - you should NOT be hungry when you get off the bike, nor "full".  It takes time to get the right rate of intake for training rides, just remember that during races you put in more effort and need to keep an eye on your energy levels, I typically increase my intake marginally for a race.

PPS - Make no mistake .... after 4 or 5 hours in the saddle Energade taste very bad .... small sip, then down it with water ....

 

3. A portion of carb and protien, i.e. chicken sandwhich, and a SteriStumpie is just as important as the nutrition during the ride.  Actually more so, as this aids your recovery and has a big impact on how you feel tomorrow ....

 

 

This WORKS for a casual E group rider.  As I said in my first post, A-bunch would have a different approach.

 

 

 

I actually bought some USN stuff .... read the label .... then made the appointment with the dietitian, expecting guidance on which USN (or similar) products to use .....  I was more than a little surprised when she turned the tables and pointed me to off-the-shelf ordinary stuff.

This is the shorter reply?

I'd be interested to see the original 😜

[Frosty]

3 hours ago, ChrisF said:

Your intensity and your distances have a BIG impact on what your nutrition should look like.

Racing snakes on a 2.5 hour race might average 220W.
That's 1,980 kJ of work (792/hour)

A slower rider doing the same race, in 4 hours might average 140W.
That's 2,016 kJ of work (504/hour)

Note: it's a conservative estimate of numbers, but proves a point that work, measured in kilojoules or watts per second, can almost be the same for two completely different riders. The total energy expended (mechnical output).

They both do a similar amount of work even though the variables are/will be different. The faster rider will need to expend more kJ/hour over shorter duration, while the slower rider will expend but over a longer duration. Replacing it could be the same in volume (total carbs or kcal).

[Frosty]

9 hours ago, Jaco Steyn said:

What alternatives would you recommend? I have always just used Energade because it's always readily available, but I am open to suggestions.

Energade has 5g of carbs per 100ml, or 50g per litre.
Coke has 8g carbs per 100ml, or 80g per litre.
Think about how much you have to drink (fluids) to get sufficient energy in).

32GI RacePro can get 10 scoops in a single bottle (700ml). That works out to 180g in a 700ml bottle.

Disclaimer: I'm not trying to sell/promote 32GI, but you asked what alternatives are available. Some drinks can pack in more energy without having to drink copious amounts of fluid to get the same volume of carbs. This is where 32GI, although very expensive, can be used as a single bottle feed. I wouldn't drink it all the time, but rather on long rides where carrying the kitchen sink is not an option. It's easier to carry 10 scoops in a zip-lock bag and fill up with water at a garage than trying to carry all those carbs in back pockets and top-tube bags.

[ChrisF]

4 hours ago, Akon said:

This is the shorter reply?

I'd be interested to see the original 😜

Probably why it bombed out on the upload ... 🤣

[Eugene]

Did you say 25-30km winds? That's a light breeze for us in PE. 

Fortunately, we don't have the heat at such early hours of the morning. 

[bleedToWin]

16 hours ago, Frosty said:

Racing snakes on a 2.5 hour race might average 220W.

[snip]

Note: it's a conservative estimate of numbers,

Very conservative yes 😜

[Frosty]

1 hour ago, bleedToWin said:

Very conservative yes 😜

I’m not talking Elite, but a semi-serious, open-seeded rider sitting in the bunch.

[Akon]

4 hours ago, Frosty said:

I’m not talking Elite, but a semi-serious, open-seeded rider sitting in the bunch.

Ja...

We should call them A-bunch break-away riders Cheetahs - racing snakes are not that fast 😇