On Sunday I had a 4 hr ride turn into a 5 hr ride and was WOEFULLY unprepared for the distance. I burned about 4000 cals on the ride and only replaced about 1500.
How am I going to replace 800cal/hr on the bike? Not to mention what I am expending in the water and the run.
Any suggestions?
On Sunday I had a 4 hr ride turn into a 5 hr ride and was WOEFULLY unprepared for the distance. I burned about 4000 cals on the ride and only replaced about 1500.
How am I going to replace 800cal/hr on the bike? Not to mention what I am expending in the water and the run.
Any suggestions?
Use fat as a fuel.
the fat I’m already carrying or an outside source? haha
I’m not carrying all that much…do you have a preferred food that’s high in fat and would be a decent thing to take along on rides?
How am I going to replace 800cal/hr
You can’t. That’s why you train your body to us fat and you test to find out how many calories you can take/hour.
the fat in your body. don’t try to consume a lot of fat while riding, it won’t end well.
Hey Paul:
I’m sure some others will chime in here, but under the best circumstances, you can only expect to be able to replace about half of the calories you burn on the bike and less on the run. Practicing your nutrition can help you determing what works for you. Keep bumping up the calories/hr, you’re stomach will probably let you know when you’ve reached you limits. I weigh about 150lbs I can do between 300-350cal/hr at IM pace, less for harder efforts. Maybe start at 250/hr and work your way up.
For this ride I did about 300/hr b/w gus, bloks, carbo-pro, and pb&j sandwich. I’m definitely going to have to start going up from there.
what was your pacing like? if you went too hard early in the ride (and were burning carbs as opposed to fat), you had an uphill battle to begin with.
Everything I’ve read indicates that the upper limit for absorption is between 250-350 cals/hr, depending on the individual.
Definitely didnt go too hard. It was a very easy pace, zone2 mostly.
But I’m beginning to think I need to eat more BEFORE I ride in order to help prevent an early deficit.
I’m definitely going to have to start going up from there.
Why do you assume more is better? Did you truly bonk or were you just not trained for the distance you did? Don’t assume that replacing more cal/hour is necessarily better. Everyone has to find the right balance that works for them. Too much is sometimes worse than too little. Some good info on the Infinit website:
yeah…eating before is important. 
FWIW, I did a 7.5 hr ride a couple weeks ago with the following:
breakfast - coffee, 2 english muffins with butter and jam
During ride:
4 bottles w/324 cals each (2 scoops GuH20, 2 scoops carbopro)
2 clif bars
small bowl of soup and slice of white bread (maybe 400 cals) at the halfway mark (hey, it was cold and it looked good)
total cals consumed during ride - approx. 2200, which works out to roughly 300 per hour. No stomach issues, didn’t bonk.
I’m definitely going to have to start going up from there.
Why do you assume more is better? Did you truly bonk or were you just not trained for the distance you did? Don’t assume that replacing more cal/hour is necessarily better. Everyone has to find the right balance that works for them. Too much is sometimes worse than too little. Some good info on the Infinit website:
http://www.infinitnutrition.ca/information/
Well, this is ST.
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On Sunday I had a 4 hr ride turn into a 5 hr ride and was WOEFULLY unprepared for the distance. I burned about 4000 cals on the ride and only replaced about 1500.
How am I going to replace 800cal/hr on the bike? Not to mention what I am expending in the water and the run.
Any suggestions?
Eating a good breakfast before can help, for sure. 4000 calories for 5 hours at zone 2 seems a bit excessive - I doubt you burned that much. How much do you weigh?
I highly recommend anyone asking these kinds of questions to go to Hammer Nutrition’s site and looking in their knowlege section. I think they call it knowlege or library. Those guys know more about nutrition than just about anyone, at least about how it relates to sport. A couple of quick pointers (theirs not mine, but they have worked for me)
Don’t eat for three hours prior to exercise. This especially applies to races. A few people have already noted you are trying to train your body to burn fat and eating within the three-hour window reduces the effectiveness. Not a big deal for day-to-day efforts, but I really try to stick to this for long days and races. A gel right before you start will not matter, but not more than 10 minutes.
Learn how much you need to drink and not more. If you have to stop to pee two or three times during a long ride or race then you are drinking way too much. 16 to 24 oz per hour in warm weather is about the limit.
There is a lot of good info there.
Chad
the fat I’m already carrying or an outside source? haha
I’m not carrying all that much…do you have a preferred food that’s high in fat and would be a decent thing to take along on rides?
Yes you are.
Let’s do a thought exercise. Say you weigh 150 and have 7% bodyfat. You have around 10lbs of fat. 10lbs of fat is comprised of 35000 calories.
You had plenty of food with you on the ride, it just seems as though your body wasn’t ready for a 5 hour ride yet. If you wait a week and do another 5 hour ride it will be far more pleasant and then you’ll see how quickly your body responds to this type of training.
use infinit replacement drink you can adjust the number of calories in the drink. An extra 300 plus calories and fluids too.
I’ve gotten the numbers from a series of tests and HR measurements that all point towards the same results.
about 185…trust me these numbers seem crazy to me too.
I’ve done subVO2max and maxHR tests and used different HR monitors and they all come up with about the same numbers.
