What did I do wrong? re: nutrition? - Page 8 - Cycling Mob: Road Cycling, Mountain Biking and More

06-07-2004, 07:15 AM

In article <[Only registered and activated users can see links. ]>,
Badger_South <[Only registered and activated users can see links. ]> wrote:

> Pseudo-scientific. More data was needed. I rode 2.4 hours on Saturday on a
> a breakfast of one piece of bacon. Had two hamburgers and some lettuce the
> day before.
>
> No bonk. Rode hard.

If what you wrote is true, you didn't ride hard. Riding hard will
deplete your glycogen stores in less than two hours. If I were to
guess, I'd say that you rode at a moderate pace.

Typical nutrition requirements for different effort zones:

Zone 1: no need to eat
Zone 2: no need to eat, except on ultra rides
Zone 3: no longer that 4 hours without food
Zone 4: eat every hour
Zone 5: doesn't matter, too short a time
--
terry morse Palo Alto, CA [Only registered and activated users can see links. ]

06-07-2004, 07:32 AM

In article <[Only registered and activated users can see links. ]>,
[Only registered and activated users can see links. ] says...
> On Sun, 6 Jun 2004 18:35:53 -0700, "GaryG"
> <garyg@shasta_SPAMBEGONE_software.com> wrote:
>
> >"curt" <nospam@verizon.net> wrote in message
> >news

nNwc.8709$321.257@nwrdny02.gnilink.net...
> >> I was on a 75 mile ride today and pushed it pretty hard. The weather was
> >> great and I know I was hydrated. I have been on a low carb diet pretty
> >> strict from Tuesday until Saturday night, which was the night before the
> >> ride. I ate sushi that night and a salad. The next morning I ate a
> >banana
> >> and piece of chicken sausage and a cookie when I got to the ride start. I
> >> set out and pretty much pushed from the start. I felt really pretty good
> >on
> >> the ride. Stopped a few times and ate a total of 1 1/2 bananas and 1/2 of
> >a
> >> peanut butter and jelly sandwich. After the ride I ate 1/2 of a sandwich
> >> and another cookie and some more water. I was only drinking water on this
> >> ride. I felt okay coming home but began to get a bit dizzy. I stood up
> >and
> >> felt really dizzy for a bit and had to put my head lower for few. I ate
> >> some rice, pasta, fish and some blueberry yogurt and laid down for an hour
> >> or so and now feel much better.
> >>
> >> Did I not eat enough? Should I add carb earlier? Why did I get dizzy?
> >>
> >> Thanks,
> >> Curt
> >>
> >
> >It sounds like a typical low-carb bonk. This is one reason why many folks
> >think that low-carb is inappropriate for the athletically inclined.
> >
> >On your ride, you probably burned around 2600 calories (assuming 35 calories
> >per mile). But, you only consumed about 500 calories during the ride, and
> >your breakfast was probably only around 400 calories. And, you had been
> >"low-carbing" for days prior to the ride. Finally, you rode "hard"...when
> >you do that, your body needs carbs...but, you've not been consuming
> >sufficient carbs for days.
> >
> >I've heard it said that on rides lasting longer than an hour or two, you
> >should try to consume around 250 calories per hour. This won't replace all
> >the calories you're burning (unless you're going very, very slow), but will
> >help prevent the bonk.
> >
> >Eating carbs and protein post-ride was a good idea...but, your eating habits
> >before and during the ride are a classic case of, "Doh!"
> >
> >GG
> >
>
> Pseudo-scientific. More data was needed. I rode 2.4 hours on Saturday on a
> a breakfast of one piece of bacon. Had two hamburgers and some lettuce the
> day before.
>
> No bonk. Rode hard. Got back and drank a diet soda and had some coffee with
> splenda, then took a nap.
>
> Lost 2 lbs, and kept 'em off through this pm.

That would likely be maybe .25 lbs of fat, and 1.75 lbs of water.

--
Remove the ns_ from if replying by e-mail (but keep posts in the
newsgroups if possible).

06-07-2004, 07:32 AM

In article <[Only registered and activated users can see links. ]>,
[Only registered and activated users can see links. ] says...
> On Sun, 6 Jun 2004 18:35:53 -0700, "GaryG"
> <garyg@shasta_SPAMBEGONE_software.com> wrote:
>
> >"curt" <nospam@verizon.net> wrote in message
> >news

nNwc.8709$321.257@nwrdny02.gnilink.net...
> >> I was on a 75 mile ride today and pushed it pretty hard. The weather was
> >> great and I know I was hydrated. I have been on a low carb diet pretty
> >> strict from Tuesday until Saturday night, which was the night before the
> >> ride. I ate sushi that night and a salad. The next morning I ate a
> >banana
> >> and piece of chicken sausage and a cookie when I got to the ride start. I
> >> set out and pretty much pushed from the start. I felt really pretty good
> >on
> >> the ride. Stopped a few times and ate a total of 1 1/2 bananas and 1/2 of
> >a
> >> peanut butter and jelly sandwich. After the ride I ate 1/2 of a sandwich
> >> and another cookie and some more water. I was only drinking water on this
> >> ride. I felt okay coming home but began to get a bit dizzy. I stood up
> >and
> >> felt really dizzy for a bit and had to put my head lower for few. I ate
> >> some rice, pasta, fish and some blueberry yogurt and laid down for an hour
> >> or so and now feel much better.
> >>
> >> Did I not eat enough? Should I add carb earlier? Why did I get dizzy?
> >>
> >> Thanks,
> >> Curt
> >>
> >
> >It sounds like a typical low-carb bonk. This is one reason why many folks
> >think that low-carb is inappropriate for the athletically inclined.
> >
> >On your ride, you probably burned around 2600 calories (assuming 35 calories
> >per mile). But, you only consumed about 500 calories during the ride, and
> >your breakfast was probably only around 400 calories. And, you had been
> >"low-carbing" for days prior to the ride. Finally, you rode "hard"...when
> >you do that, your body needs carbs...but, you've not been consuming
> >sufficient carbs for days.
> >
> >I've heard it said that on rides lasting longer than an hour or two, you
> >should try to consume around 250 calories per hour. This won't replace all
> >the calories you're burning (unless you're going very, very slow), but will
> >help prevent the bonk.
> >
> >Eating carbs and protein post-ride was a good idea...but, your eating habits
> >before and during the ride are a classic case of, "Doh!"
> >
> >GG
> >
>
> Pseudo-scientific. More data was needed. I rode 2.4 hours on Saturday on a
> a breakfast of one piece of bacon. Had two hamburgers and some lettuce the
> day before.
>
> No bonk. Rode hard. Got back and drank a diet soda and had some coffee with
> splenda, then took a nap.
>
> Lost 2 lbs, and kept 'em off through this pm.

That would likely be maybe .25 lbs of fat, and 1.75 lbs of water.

--
Remove the ns_ from if replying by e-mail (but keep posts in the
newsgroups if possible).

06-07-2004, 07:32 AM

In article <[Only registered and activated users can see links. ]>,
[Only registered and activated users can see links. ] says...
> On Sun, 6 Jun 2004 18:35:53 -0700, "GaryG"
> <garyg@shasta_SPAMBEGONE_software.com> wrote:
>
> >"curt" <nospam@verizon.net> wrote in message
> >news

nNwc.8709$321.257@nwrdny02.gnilink.net...
> >> I was on a 75 mile ride today and pushed it pretty hard. The weather was
> >> great and I know I was hydrated. I have been on a low carb diet pretty
> >> strict from Tuesday until Saturday night, which was the night before the
> >> ride. I ate sushi that night and a salad. The next morning I ate a
> >banana
> >> and piece of chicken sausage and a cookie when I got to the ride start. I
> >> set out and pretty much pushed from the start. I felt really pretty good
> >on
> >> the ride. Stopped a few times and ate a total of 1 1/2 bananas and 1/2 of
> >a
> >> peanut butter and jelly sandwich. After the ride I ate 1/2 of a sandwich
> >> and another cookie and some more water. I was only drinking water on this
> >> ride. I felt okay coming home but began to get a bit dizzy. I stood up
> >and
> >> felt really dizzy for a bit and had to put my head lower for few. I ate
> >> some rice, pasta, fish and some blueberry yogurt and laid down for an hour
> >> or so and now feel much better.
> >>
> >> Did I not eat enough? Should I add carb earlier? Why did I get dizzy?
> >>
> >> Thanks,
> >> Curt
> >>
> >
> >It sounds like a typical low-carb bonk. This is one reason why many folks
> >think that low-carb is inappropriate for the athletically inclined.
> >
> >On your ride, you probably burned around 2600 calories (assuming 35 calories
> >per mile). But, you only consumed about 500 calories during the ride, and
> >your breakfast was probably only around 400 calories. And, you had been
> >"low-carbing" for days prior to the ride. Finally, you rode "hard"...when
> >you do that, your body needs carbs...but, you've not been consuming
> >sufficient carbs for days.
> >
> >I've heard it said that on rides lasting longer than an hour or two, you
> >should try to consume around 250 calories per hour. This won't replace all
> >the calories you're burning (unless you're going very, very slow), but will
> >help prevent the bonk.
> >
> >Eating carbs and protein post-ride was a good idea...but, your eating habits
> >before and during the ride are a classic case of, "Doh!"
> >
> >GG
> >
>
> Pseudo-scientific. More data was needed. I rode 2.4 hours on Saturday on a
> a breakfast of one piece of bacon. Had two hamburgers and some lettuce the
> day before.
>
> No bonk. Rode hard. Got back and drank a diet soda and had some coffee with
> splenda, then took a nap.
>
> Lost 2 lbs, and kept 'em off through this pm.

That would likely be maybe .25 lbs of fat, and 1.75 lbs of water.

--
Remove the ns_ from if replying by e-mail (but keep posts in the
newsgroups if possible).

06-07-2004, 07:32 AM

In article <[Only registered and activated users can see links. ]>,
[Only registered and activated users can see links. ] says...
> On Sun, 6 Jun 2004 18:35:53 -0700, "GaryG"
> <garyg@shasta_SPAMBEGONE_software.com> wrote:
>
> >"curt" <nospam@verizon.net> wrote in message
> >news

nNwc.8709$321.257@nwrdny02.gnilink.net...
> >> I was on a 75 mile ride today and pushed it pretty hard. The weather was
> >> great and I know I was hydrated. I have been on a low carb diet pretty
> >> strict from Tuesday until Saturday night, which was the night before the
> >> ride. I ate sushi that night and a salad. The next morning I ate a
> >banana
> >> and piece of chicken sausage and a cookie when I got to the ride start. I
> >> set out and pretty much pushed from the start. I felt really pretty good
> >on
> >> the ride. Stopped a few times and ate a total of 1 1/2 bananas and 1/2 of
> >a
> >> peanut butter and jelly sandwich. After the ride I ate 1/2 of a sandwich
> >> and another cookie and some more water. I was only drinking water on this
> >> ride. I felt okay coming home but began to get a bit dizzy. I stood up
> >and
> >> felt really dizzy for a bit and had to put my head lower for few. I ate
> >> some rice, pasta, fish and some blueberry yogurt and laid down for an hour
> >> or so and now feel much better.
> >>
> >> Did I not eat enough? Should I add carb earlier? Why did I get dizzy?
> >>
> >> Thanks,
> >> Curt
> >>
> >
> >It sounds like a typical low-carb bonk. This is one reason why many folks
> >think that low-carb is inappropriate for the athletically inclined.
> >
> >On your ride, you probably burned around 2600 calories (assuming 35 calories
> >per mile). But, you only consumed about 500 calories during the ride, and
> >your breakfast was probably only around 400 calories. And, you had been
> >"low-carbing" for days prior to the ride. Finally, you rode "hard"...when
> >you do that, your body needs carbs...but, you've not been consuming
> >sufficient carbs for days.
> >
> >I've heard it said that on rides lasting longer than an hour or two, you
> >should try to consume around 250 calories per hour. This won't replace all
> >the calories you're burning (unless you're going very, very slow), but will
> >help prevent the bonk.
> >
> >Eating carbs and protein post-ride was a good idea...but, your eating habits
> >before and during the ride are a classic case of, "Doh!"
> >
> >GG
> >
>
> Pseudo-scientific. More data was needed. I rode 2.4 hours on Saturday on a
> a breakfast of one piece of bacon. Had two hamburgers and some lettuce the
> day before.
>
> No bonk. Rode hard. Got back and drank a diet soda and had some coffee with
> splenda, then took a nap.
>
> Lost 2 lbs, and kept 'em off through this pm.

That would likely be maybe .25 lbs of fat, and 1.75 lbs of water.

--
Remove the ns_ from if replying by e-mail (but keep posts in the
newsgroups if possible).

06-07-2004, 07:32 AM

In article <[Only registered and activated users can see links. ]>,
[Only registered and activated users can see links. ] says...
> On Sun, 6 Jun 2004 18:35:53 -0700, "GaryG"
> <garyg@shasta_SPAMBEGONE_software.com> wrote:
>
> >"curt" <nospam@verizon.net> wrote in message
> >news

nNwc.8709$321.257@nwrdny02.gnilink.net...
> >> I was on a 75 mile ride today and pushed it pretty hard. The weather was
> >> great and I know I was hydrated. I have been on a low carb diet pretty
> >> strict from Tuesday until Saturday night, which was the night before the
> >> ride. I ate sushi that night and a salad. The next morning I ate a
> >banana
> >> and piece of chicken sausage and a cookie when I got to the ride start. I
> >> set out and pretty much pushed from the start. I felt really pretty good
> >on
> >> the ride. Stopped a few times and ate a total of 1 1/2 bananas and 1/2 of
> >a
> >> peanut butter and jelly sandwich. After the ride I ate 1/2 of a sandwich
> >> and another cookie and some more water. I was only drinking water on this
> >> ride. I felt okay coming home but began to get a bit dizzy. I stood up
> >and
> >> felt really dizzy for a bit and had to put my head lower for few. I ate
> >> some rice, pasta, fish and some blueberry yogurt and laid down for an hour
> >> or so and now feel much better.
> >>
> >> Did I not eat enough? Should I add carb earlier? Why did I get dizzy?
> >>
> >> Thanks,
> >> Curt
> >>
> >
> >It sounds like a typical low-carb bonk. This is one reason why many folks
> >think that low-carb is inappropriate for the athletically inclined.
> >
> >On your ride, you probably burned around 2600 calories (assuming 35 calories
> >per mile). But, you only consumed about 500 calories during the ride, and
> >your breakfast was probably only around 400 calories. And, you had been
> >"low-carbing" for days prior to the ride. Finally, you rode "hard"...when
> >you do that, your body needs carbs...but, you've not been consuming
> >sufficient carbs for days.
> >
> >I've heard it said that on rides lasting longer than an hour or two, you
> >should try to consume around 250 calories per hour. This won't replace all
> >the calories you're burning (unless you're going very, very slow), but will
> >help prevent the bonk.
> >
> >Eating carbs and protein post-ride was a good idea...but, your eating habits
> >before and during the ride are a classic case of, "Doh!"
> >
> >GG
> >
>
> Pseudo-scientific. More data was needed. I rode 2.4 hours on Saturday on a
> a breakfast of one piece of bacon. Had two hamburgers and some lettuce the
> day before.
>
> No bonk. Rode hard. Got back and drank a diet soda and had some coffee with
> splenda, then took a nap.
>
> Lost 2 lbs, and kept 'em off through this pm.

That would likely be maybe .25 lbs of fat, and 1.75 lbs of water.

--
Remove the ns_ from if replying by e-mail (but keep posts in the
newsgroups if possible).

06-07-2004, 08:05 AM

"Badger_South" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ]...
> On Sun, 06 Jun 2004 23:01:41 GMT, "curt" <[Only registered and activated users can see links. ]> wrote:
>
> >I was on a 75 mile ride today and pushed it pretty hard. The weather was
> >great and I know I was hydrated. I have been on a low carb diet pretty
> >strict from Tuesday until Saturday night, which was the night before the
> >ride. I ate sushi that night and a salad. The next morning I ate a
banana
> >and piece of chicken sausage and a cookie when I got to the ride start.
I
> >set out and pretty much pushed from the start. I felt really pretty good
on
> >the ride. Stopped a few times and ate a total of 1 1/2 bananas and 1/2 of
a
> >peanut butter and jelly sandwich. After the ride I ate 1/2 of a sandwich
> >and another cookie and some more water. I was only drinking water on
this
> >ride. I felt okay coming home but began to get a bit dizzy. I stood up
and
> >felt really dizzy for a bit and had to put my head lower for few. I ate
> >some rice, pasta, fish and some blueberry yogurt and laid down for an
hour
> >or so and now feel much better.
> >
> >Did I not eat enough? Should I add carb earlier? Why did I get dizzy?
> >
> >Thanks,
> >Curt
>
> There could be many reasons for feeling dizzy, but despite my leanings
> towards LC, I think you did the right thing in picking the foods you did
> post-ride. I often listen to my 'internal voice' on what foods to eat when
> I'm LC-ing, b/c, IMO, my body's needs, due to the clean and frugal eating,
> are easier to 'read'.
>
> Make sure you're taking the suggested vits and supps on the LC plan,
> including minerals (potassium and calcium supplements).
>
> You might want to experiment with targetted, or cyclical ketogenic diet if
> you're doing long rides at higher intensity.
>
> Good job, btw, on the ride!
>
> -Badger
> "World's most dangerous City Bike Path Rider"

Thanks for the response.
Curt

06-07-2004, 08:05 AM

"Badger_South" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ]...
> On Sun, 06 Jun 2004 23:01:41 GMT, "curt" <[Only registered and activated users can see links. ]> wrote:
>
> >I was on a 75 mile ride today and pushed it pretty hard. The weather was
> >great and I know I was hydrated. I have been on a low carb diet pretty
> >strict from Tuesday until Saturday night, which was the night before the
> >ride. I ate sushi that night and a salad. The next morning I ate a
banana
> >and piece of chicken sausage and a cookie when I got to the ride start.
I
> >set out and pretty much pushed from the start. I felt really pretty good
on
> >the ride. Stopped a few times and ate a total of 1 1/2 bananas and 1/2 of
a
> >peanut butter and jelly sandwich. After the ride I ate 1/2 of a sandwich
> >and another cookie and some more water. I was only drinking water on
this
> >ride. I felt okay coming home but began to get a bit dizzy. I stood up
and
> >felt really dizzy for a bit and had to put my head lower for few. I ate
> >some rice, pasta, fish and some blueberry yogurt and laid down for an
hour
> >or so and now feel much better.
> >
> >Did I not eat enough? Should I add carb earlier? Why did I get dizzy?
> >
> >Thanks,
> >Curt
>
> There could be many reasons for feeling dizzy, but despite my leanings
> towards LC, I think you did the right thing in picking the foods you did
> post-ride. I often listen to my 'internal voice' on what foods to eat when
> I'm LC-ing, b/c, IMO, my body's needs, due to the clean and frugal eating,
> are easier to 'read'.
>
> Make sure you're taking the suggested vits and supps on the LC plan,
> including minerals (potassium and calcium supplements).
>
> You might want to experiment with targetted, or cyclical ketogenic diet if
> you're doing long rides at higher intensity.
>
> Good job, btw, on the ride!
>
> -Badger
> "World's most dangerous City Bike Path Rider"

Thanks for the response.
Curt

06-07-2004, 08:05 AM

"Badger_South" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ]...
> On Sun, 06 Jun 2004 23:01:41 GMT, "curt" <[Only registered and activated users can see links. ]> wrote:
>
> >I was on a 75 mile ride today and pushed it pretty hard. The weather was
> >great and I know I was hydrated. I have been on a low carb diet pretty
> >strict from Tuesday until Saturday night, which was the night before the
> >ride. I ate sushi that night and a salad. The next morning I ate a
banana
> >and piece of chicken sausage and a cookie when I got to the ride start.
I
> >set out and pretty much pushed from the start. I felt really pretty good
on
> >the ride. Stopped a few times and ate a total of 1 1/2 bananas and 1/2 of
a
> >peanut butter and jelly sandwich. After the ride I ate 1/2 of a sandwich
> >and another cookie and some more water. I was only drinking water on
this
> >ride. I felt okay coming home but began to get a bit dizzy. I stood up
and
> >felt really dizzy for a bit and had to put my head lower for few. I ate
> >some rice, pasta, fish and some blueberry yogurt and laid down for an
hour
> >or so and now feel much better.
> >
> >Did I not eat enough? Should I add carb earlier? Why did I get dizzy?
> >
> >Thanks,
> >Curt
>
> There could be many reasons for feeling dizzy, but despite my leanings
> towards LC, I think you did the right thing in picking the foods you did
> post-ride. I often listen to my 'internal voice' on what foods to eat when
> I'm LC-ing, b/c, IMO, my body's needs, due to the clean and frugal eating,
> are easier to 'read'.
>
> Make sure you're taking the suggested vits and supps on the LC plan,
> including minerals (potassium and calcium supplements).
>
> You might want to experiment with targetted, or cyclical ketogenic diet if
> you're doing long rides at higher intensity.
>
> Good job, btw, on the ride!
>
> -Badger
> "World's most dangerous City Bike Path Rider"

Thanks for the response.
Curt

06-07-2004, 08:05 AM

"Badger_South" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ]...
> On Sun, 06 Jun 2004 23:01:41 GMT, "curt" <[Only registered and activated users can see links. ]> wrote:
>
> >I was on a 75 mile ride today and pushed it pretty hard. The weather was
> >great and I know I was hydrated. I have been on a low carb diet pretty
> >strict from Tuesday until Saturday night, which was the night before the
> >ride. I ate sushi that night and a salad. The next morning I ate a
banana
> >and piece of chicken sausage and a cookie when I got to the ride start.
I
> >set out and pretty much pushed from the start. I felt really pretty good
on
> >the ride. Stopped a few times and ate a total of 1 1/2 bananas and 1/2 of
a
> >peanut butter and jelly sandwich. After the ride I ate 1/2 of a sandwich
> >and another cookie and some more water. I was only drinking water on
this
> >ride. I felt okay coming home but began to get a bit dizzy. I stood up
and
> >felt really dizzy for a bit and had to put my head lower for few. I ate
> >some rice, pasta, fish and some blueberry yogurt and laid down for an
hour
> >or so and now feel much better.
> >
> >Did I not eat enough? Should I add carb earlier? Why did I get dizzy?
> >
> >Thanks,
> >Curt
>
> There could be many reasons for feeling dizzy, but despite my leanings
> towards LC, I think you did the right thing in picking the foods you did
> post-ride. I often listen to my 'internal voice' on what foods to eat when
> I'm LC-ing, b/c, IMO, my body's needs, due to the clean and frugal eating,
> are easier to 'read'.
>
> Make sure you're taking the suggested vits and supps on the LC plan,
> including minerals (potassium and calcium supplements).
>
> You might want to experiment with targetted, or cyclical ketogenic diet if
> you're doing long rides at higher intensity.
>
> Good job, btw, on the ride!
>
> -Badger
> "World's most dangerous City Bike Path Rider"

Thanks for the response.
Curt