BVC-CHAT Another Winderful Ride

Sat Jan 5 17:08:05 CST 2008

Have you considered coming out to the Saturday ride? That'll get you in
tip-top shape.

From: bvc-chat-bounces at philebus.tamu.edu
[mailto:bvc-chat-bounces at philebus.tamu.edu] On Behalf Of Ryan Brown
Sent: Saturday, January 05, 2008 5:02 PM
To: 'Brazos Valley Cyclists'
Subject: Re: BVC-CHAT Another Winderful Ride

Max 163, average 142. My mileage was just less than 44 miles, and my
average speed was 17.7 mph (including warm-up and warm-down). What kills
me is that when I first started riding road, my average speed was around
20 mph, but my rides were half as long. On most wind-free days I can
maintain 18.5 to 19.5 mph, though I am not sure about these longer
rides. I feel like I am getting slower.

-Ryan

________________________________

From: bvc-chat-bounces at philebus.tamu.edu
[mailto:bvc-chat-bounces at philebus.tamu.edu] On Behalf Of Brett
Sent: Saturday, January 05, 2008 4:55 PM
To: Brazos Valley Cyclists
Subject: Re: BVC-CHAT Another Winderful Ride

Cool!  I don't buy chocolate milk.  I add hershey syrup to regular milk.
I bet you can do the same with soy.

What was your heart rate like?

On Jan 5, 2008 4:42 PM, Ryan Brown < garthhog at suddenlink.net> wrote:

I may need to rearrange my daily eating strategy as well. For the
longest time, I have been just eating a large bowl of Kashi GoLean with
light soy milk (I don't tolerate milk well, so chocolate milk is out as
a recovery drink). This worked fine when my morning ride was only 23
miles. I may need to eat a larger breakfast since I have nearly doubled
my weekly miles.

Anyway, today's ride went significantly better. I took your advice and
brought along food (a banana), drank two bottle of Gatorade, and geared
down more for the hills and wind. Today it was more of a crosswind, but
it was still work. I rode for 2.5 hours, and while my back hurt, it was
far better than yesterday, and I had fairly consistent energy for the
whole ride.

-Ryan

________________________________

From: bvc-chat-bounces at philebus.tamu.edu
[mailto:bvc-chat-bounces at philebus.tamu.edu ] On Behalf Of Brett
Sent: Saturday, January 05, 2008 3:45 PM

To: Brazos Valley Cyclists
Subject: Re: BVC-CHAT Another Winderful Ride

Yeah, you never know what tri-dorks (I'm one, so I can say that) are
going to do after a bike ride.  And you should be able to go a couple
hours on stored fuel, but you don't know if they did that.  There's a
ton of people in that sport that are really new and god knows what
they've heard and are trying. 

I just got back from running 20 miles at Huntsville State park.  I ate a
good breakfast and then the following over the next 4 hours.  I've been
tested for calorie consumption and I burn 70 calories per mile while
running: 

Clif Bar, bottle of gatorade, small orange, gu, water, banana, 2 fig
newtons, gatorade, gu, water, 2 fig newtons.  That was evenly spread out
over 4 hours.  I finished running very strong and feeling good.  

You don't have to worry about exact x amount of calories over y time on
shorter recreational jaunts, but unfortunately it is an absolute must
for really long stuff if you don't want to risk bonking or getting sick
to your stomach.  I don't like it because it takes the fun out of an
event and makes it too scientific, but it works like a charm.  The
problem is, everybody is different and reacts to food differently and
the only way you'll figure it out is to suffer through it yourself and
experiment and figure out what works.  

The only advice that is 100% valid for everybody trying to go longer is
this - It is really important to remember that if you had a good long
workout and finished feeling good, write down exactly what you ate and
at what time.  You just figured out what works for you and you will
forget it if you don't store the data somewhere.  Also write down the
heat index that day. 

I'm running the 50 miler at Huntsville in February and you'll notice
that I remember exactly what I ate on today's training run.  It worked
well, so I'm going to repeat that exactly on race day.  Nutrition is no
longer an issue.  Now the only problem is that I suck at running! 

On Jan 5, 2008 8:45 AM, Ryan Brown <garthhog at suddenlink.net> wrote: 

I'm definitely keeping at it. I discovered that cycling maintains my
sanity better than just about anything.

-Ryan

________________________________

From: bvc-chat-bounces at philebus.tamu.edu
[mailto:bvc-chat-bounces at philebus.tamu.edu ] On Behalf Of Riggs, David
Sent: Saturday, January 05, 2008 6:10 AM

To: Brazos Valley Cyclists
Subject: Re: BVC-CHAT Another Winderful Ride

Matt, those tri-geeks could have been going on a run after the ride.
That could explain the constant fueling. I agree that you don't need
that much fuel (snickers, moonpies, cliff bars,  skittles, etc.) if it's
just a bike ride. I generally only bring food on rides of 3 hours or
more. Water / Gatorade-mix suffices for those shorter rides.

Ryan, one thing you have to consider is how long you've been riding.
Just keep building that aerobic base and you won't be suffering on those
longer rides soon enough. A lot of us have been riding for years and
know what our body needs for whatever condition. I've seen several
riders in your situation go on to become very strong riders. They built
that aerobic base and eventually would hang for the sprints. You just
have to keep at it.

Dave

From: bvc-chat-bounces at philebus.tamu.edu
[mailto:bvc-chat-bounces at philebus.tamu.edu ] On Behalf Of Matthew
Hattaway
Sent: Saturday, January 05, 2008 1:07 AM
To: Brazos Valley Cyclists
Subject: Re: BVC-CHAT Another Winderful Ride

Almost anyone should be able to do well over two hours on stored fuel.
You really dont need as much food as a lot think they do.
A few weeks a go there were some tri-guys and at DK's gas in Caldwell
first they were trying to buy power gels or GU's or something because
they were worried they didnt have enough to make it back to CS. Yes, it
is very good to to stay fueled, but you on rec rides, even if it is
"race paced" at times you dont have to keep your tanks toped off, you
only have to not run on empty and a Snickers and a Gatorade is more than
enough to tide you over. I've done the Caldwell ride with NOTHING (I was
running late and had to skip breakfast) in the way of calories, just
water in the bottles and go baby. I dont suggest doing it on purpose but
its not that big  of a deal. I got a milk at Dk's and was good to go. J.
Vaughters ( of Slipstream) suggests doing a work out then NOT eating
enough kcals to replace those lost then the next day do the work out
again so you bonk. then you eat only enough to recover to train your
body  (and your head) to do with out external food and to use its fats
and save its glycogen. He is careful to say this is not a weight loss
work out.

I think my point is three fold.
1: Dont get hung up on the details of  "X Kcals every y Km at Z HR"
2: Dont get hung up on "bike food", A Snickers is better tasting and a
lot cheaper  ( and I'll argue a more complete food) than a Gel.
3: Listen to your body, stress it but you have to listen so you dont
break it. If you are racing you need to know "yeah, my legs feel like
they could fall off about now, but I know they'll keep going" 

You say "It's all about the power to weight ratio."
I say only if your climbing it it all about watts/Kg. When on the flats
it watts/frontal area and when sprinting it all about the kilowatts.
A few years back I got my weight to about 75Kg, I was kinda fast but I
began to creep up and now weigh about 80Kg and I am SO much faster it
silly.
I can fly on a sprint, cant do real climbs but can TT so so. Weight is
about what kind of riding you want to do and what your body wants to do.
I would love to be 75Kg again if I could keep my watts, but I cant and
my body doesnt like being so light, so I'm 80Kg and hang on to my watts.

I'm going to sleep now,

Matt the "ready for track season" Hatt

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