Extended training rides,Nutrition,Carbs,protein
- puffdaddy
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Extended training rides,Nutrition,Carbs,protein
Postby puffdaddy » Fri Jun 04, 2010 10:17 pm
My coach has said 4-600 mls fluid an hour and 70 grams of carbs per hr also ,Building up to my longest training ride of 11 hrs, thats a crap load of food and fluid !,I am interested in your comments on this ,I am not saying he is wrong its just I am not used to consuming so much fluid or carbs ,,Monday is a recovery ride,The rest of the week is pretty full on 17-20 hrs on the bike and building,,Race is in October,also interested in protein intake ,,Do I need a 70 grams a day ? "I weigh 70 kg" if so I am probably not having enough,
Puff ,,from NZ
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Extended training rides,Nutrition,Carbs,protein
Postby Colin_T » Sat Jun 05, 2010 1:51 am
Breakfast would consist of a big bowl of cornflakes, muesli and milk. 4 slices of toast with butter and peanut butter on.
Morning tea would be a couple of sandwiches, an apple, maybe a cup of chips.
Lunch would be a big hamburger (not this HJs or Maccas crap, but a real burger) with the works, (salad, cheese, beetroot pineapple, whatever) or a ham & salad with the works. A large chips, a couple of muffins or cakes of some sort, a couple of bits of fruit.
Afternoon tea would be about the same as morning tea.
Dinner would be bowl of cornflakes or rice bubbles, lamb chops, potatoes, veges, and anything else I could find. I would regularly eat a whole chicken and fish & chips on Fridays. And on Saturday or Sunday I would put away a serving for 4 people of chicken chow mien & fried rice just for dinner.
Late night snack would be another bowl of cereal and some more toast.
I would drink a couple of litres of milk each day along with fruit juice and water.
I was about 80kgs and would cycle about 100km per day. I reckon about 5kg of my body weight was in food and drink
- toolonglegs
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Re: Extended training rides,Nutrition,Carbs,protein
Postby toolonglegs » Sat Jun 05, 2010 6:08 am
Be interested to hear how your coach is going to train you for this.
I try to stick to a 20/20/60 % diet (fat/pro/carb) but I also struggle to get the protein in...but I do get 60 grams of fibre a day .
600ml an hour seems ok for your weight (Oct NZ won't be to hot)...drinking carbs is the easiest way to get them in.Will they be feeding you on route or do you have to be self sufficient (including energy drink)?.But over that time period you will want some real food too!!!.
Keep the thread going...be interested in your progress.
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Re: Extended training rides,Nutrition,Carbs,protein
Postby puffdaddy » Sat Jun 05, 2010 9:32 am
Mike,,from NZ
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Extended training rides,Nutrition,Carbs,protein
Postby tripstobaltimore » Sat Jun 05, 2010 8:26 pm
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Re: Extended training rides,Nutrition,Carbs,protein
Postby SeditionTrial » Sat Jun 05, 2010 10:01 pm
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Re: Extended training rides,Nutrition,Carbs,protein
Postby toolonglegs » Sun Jun 06, 2010 12:59 am
tripstobaltimore wrote:I was under the impression the body could only process 60g of carbs an hour? Any more will just sit in your stomach leading to problems
Depends on your body size etc....but yeah roughly 300Kcal of Carbs per hour...rest goes straight thru to the bowels.
- toolonglegs
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Re: Extended training rides,Nutrition,Carbs,protein
Postby toolonglegs » Sun Jun 06, 2010 1:01 am
SeditionTrial wrote:there was a power meter for 300 and something dollars (marked down from over $1000) on the avanti-plus website, on special. Not sure if this is a good deal or not -- sorry for plugging their stuff if this isn't a good price. Good luck.
iBike power meters...not worth spending the money on.
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Re: Extended training rides,Nutrition,Carbs,protein
Postby puffdaddy » Sun Jun 06, 2010 9:17 am
Mike,,
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Extended training rides,Nutrition,Carbs,protein
Postby toolonglegs » Sun Jun 06, 2010 3:59 pm
I have to really concentrate on protein.I usually get about .5 to .7 grams per kilo a day.
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Re: Extended training rides,Nutrition,Carbs,protein
Postby tripstobaltimore » Sun Jun 06, 2010 6:05 pm
puffdaddy wrote:I got it wrong he did say 60 grams not 70, Heavy rain over here at the moment and had a 6 hr ride to do,,so on the damn spin trainer I go i still need to up my protein intake to 1 gram /per kilo body weight but powders make me feel sick,,Whats a cheap alternative ? ,,Hell been craving peanut butter like an addiction,over half a loaf a bread "toasted" with crunchy p/butter a day,I hope its good nutrition
Mike,,
pretty packed with saturated fat, I'd steer clear of regular consumption! Try vegemite, its mainly protein.
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Re: Extended training rides,Nutrition,Carbs,protein
Postby puffdaddy » Sun Jun 06, 2010 8:03 pm
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Extended training rides,Nutrition,Carbs,protein
Postby wardie » Mon Jun 07, 2010 10:38 am
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Re: Extended training rides,Nutrition,Carbs,protein
Postby puffdaddy » Mon Jun 07, 2010 2:55 pm
Mike
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Extended training rides,Nutrition,Carbs,protein
Postby orphic » Mon Jun 07, 2010 4:26 pm
I don't think it's all that hard to get 1g per kg of body weight. Low fat dairy, tinned tuna as well as bread and cereals that have a good protein content are my main sources. Do you record what you eat? CaloreKing is your friend for checking what you're getting in a day.
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Re: Extended training rides,Nutrition,Carbs,protein
Postby puffdaddy » Mon Jun 07, 2010 5:05 pm
Mike
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Extended training rides,Nutrition,Carbs,protein
Postby orphic » Mon Jun 07, 2010 5:47 pm
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Re: Extended training rides,Nutrition,Carbs,protein
Postby bman81 » Tue Jun 08, 2010 3:38 pm
I'm a big fan of dead animals and skim milk when I need a protein hit. Powders gas me up. Whilst I don't particularly care about it, the people that I ride with don't have the same level of appreciation or tolerance.puffdaddy wrote:i still need to up my protein intake to 1 gram /per kilo body weight but powders make me feel sick,,Whats a cheap alternative ?
Kangaroo is my preferred dead beast as it is ultra-lean and great tasting, followed closely by lamb and cow; in no particular order. Skim milk has a decent dose of other goodness as well as giving good bang for the buck in terms of protein. It works for me, it may not be so great for you.
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Re: Extended training rides,Nutrition,Carbs,protein
Postby tripstobaltimore » Tue Jun 08, 2010 6:43 pm
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Re: Extended training rides,Nutrition,Carbs,protein
Postby puffdaddy » Wed Jun 09, 2010 9:09 pm
Mike
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Extended training rides,Nutrition,Carbs,protein
Postby m@ » Wed Jun 09, 2010 9:28 pm
Maybe try kiwi instead?puffdaddy wrote:Ok I will try skim milk,,I was told to mix it 50/50 with protein powder to make it go further,,I may try that,,As for roo meat it sounds good but there is not many over here ,,
Mike
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Re: Extended training rides,Nutrition,Carbs,protein
Postby bman81 » Wed Jun 09, 2010 9:34 pm
puffdaddy wrote:Ok I will try skim milk,,I was told to mix it 50/50 with protein powder to make it go further,,I may try that,,As for roo meat it sounds good but there is not many over here ,,
Mike
Bad luck on the lack of roo. We're exporting it to Peru now, so you might be able to stop a shipment on the way through
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Re: Extended training rides,Nutrition,Carbs,protein
Postby Alex Simmons/RST » Thu Jun 10, 2010 5:03 pm
One has to learn to eat while going hard.
- puffdaddy
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Re: Extended training rides,Nutrition,Carbs,protein
Postby puffdaddy » Mon Jun 14, 2010 9:57 pm
Mike,,
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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