This post is in response to Brendon’s post below. Brendon is doing a 1,000 (or so) km bike ride – from Sydney to Surfers Paradise in late March.
We’re documenting his training and nutrition as a way to give some solid, concrete examples on sports nutrition.
Firstly, Very impressed that you made it!
From the questions below:
“…..what improvements would you suggest to the ride nutrition?”
Due to the effects of cumulative fatigue, they are usually fairly sluggish to start with and provide that they have not over done their previous training sessions, they usually take a while to get into the next training session.
General rule of thumb, is that if this feeling of early fatigue increases or stays around, go home – you are too tired.
The other possible cause could be simply you are going out too fast with other riders at their pace, so just slow down and go at your own pace, which you know you can make it.
So, don’t worry about feeling lethargic after an hour – a few possibilities there.
“Would the Gel really be helping that much or will you, as Darryl Kerrigan would say, “Tell ‘im he’s dreaming”?”
Yes, gels usually get into the system within 5-10 minutes.
“How would you rate my post ride nutrition?”
Your ride nutrition was far from ideal.
This is an extremely challenging ride with numerous large climbs with the heat likely to be a significant factor.
Rides of over 4 hours are ideally suited to one of our products called “Perpetuem“(pictured right).
This product has a balance of Carbs, Protein and Fats. This provides a very stable blood sugar level over a long period of time.
It also increases the bodies ability to burn fats as a fuel source, with the added protein decreasing the bodies break down of muscle tissue.
It also can be used as a paste, which will allow up to 6-8 hours of fuel to be carried.
Or you can simply take some and mix it on the way, increasing the time significantly, not that you want to be out there all day.
Another product you should have been using is “Endurolytes” an electrolyte capsule which will help with the heat.
“What else should I be doing?”
When you get home, it’s great that you ate something, but it could have been a lot better.
Most athletes need to be thinking about the next training session, and recovery straight after the last. I actually recommend that they start thinking about it in the last 1/4 of their previous training session.
One of the most important and neglected areas is “recovery”, you always have to get up and do it again the next day.
If you have not recovered properly things can get very ugly at 7 am the next morning.
1. Get fluid and nutrition into you within 30 minutes of finishing.
2. Make sure its the right nutrition not just what you have in the fridge and definitely no alcohol.
We have a product called “Recoverite“, which has all the right ingredients to help you recover better, and it easy to use.
3. Also take the time to cool down properly and stretch those tired muscles.
It’s the last thing you feel like doing, but it’s amazing how much it makes a difference the next day.