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upcoming 80 mile ride and longer rides in general

From: Kevin
Sent on: Monday, March 30, 2009, 10:12 AM
Hi folks,

  This is especially directed at the training series riders, but applies to all those who strive to ride longer miles.

  Next week we tackle an 80 mile ride that will have a lap of Hagg Lake and a climb over Iowa Hill.  It will be the toughest ride we've done as a group so far this year.

  Nutrition during the rides is beginning to take on great deal of importance.  The often repeated mantra is to eat before you are hungry and drink before you are thirsty, but what does that mean in real terms?

  On long rides it means keeping a steady stream of the right balance of fluids and fuel coming in. 

  Here's a partial list of what I've found that works for me on ong rides.  I've gathered the information from a number of sources, including endurance athlete coaches, sports physiologists, doctors, and "gasp" the internet. 



 CARBS: 
30-60 grams/hr  

CALORIES:
[masked]/hr

SODIUM:
[masked] mgs/hr

FLUIDS:
1/3 bottle every 15-20 minutes (30 oz/hr max)

GEL:
1 every hour

1/4 energy bar every hour later in the activity

I'll add that if you have a tendency for leg cramps be sure to keep a good dose of potassium coming in. (4700 mgs/day is recommended for normal adults)
(http://en.citizendium.org/wiki/Potassium_in_nutrition_and_human_health)

Don't over do, too many calories and too much sodium in particular can be very detrimental to endurance performance.

Hopefully you you've all had a chance to experiment and know what works best for you. The key is you want your calories to be in an easily digested form.

The weather is predicted to be quite nice next weekend. There will be opportunities to replenish water supplies and a scattering of small grocery stores where you can get a snack if you are running low.

Sorry for the long email.

If you want to discuss in more detail drop me a note.

Kevin





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