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Do You Mountain Bike?

Roxy probably knows the nutritional side of things as well as anyone here. I'm curious to hear what she says.

In endurance events, I try to do a little more than a 24 oz bottle of water / sports drink per hour, with one gel and one endurolyte electrolyte tablet every 15 after the hour, and a second endurolyte tablet every 45 after the hour.

I used a couple of soft energy bars for nutrition (Clif Nectar - Clif Bars and PowerBars are too hard for me to chew), but tried to take them on parts of the bike course where I could digest them during a light spin. The food doesn't go down so well when I'm climbing, and I like having both hands on my bars during descents.

In the meantime, here's a tri club website with some good info on it. Triathletes tend to be geeks by nature, which makes me feel right at home :)

http://www.sftriclub.org/newsletter/nutrition/200201.html
 
Rick T. said:
Guys/gals,
There is a lot of info out there on sports nutrition. But I'd like to know from this group:

1. What is your personal pre-ride nutritional regimen before an epic ride or race?
2. What do you do to hydrate/fuel during a ride? (on the go)
3. What has worked well and not-so-well for you? (products/methods?)

This is an area I need to be better versed in. Your feedback is much appreciated.

Rick
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Good question :thumbup
 
Yody said:
Honestly though, I'm still not sure if I'd be angry about somebody laughing at me. I guess it would depend on if I was hurt badly or not, I'd like to believe I could laugh at myself?
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Did you laugh at yourself when you ass packed that guy the first time you rode in the A group at Thunderhill? :)
 
Hey all,

So I have a question I hope someone here more knowledgable than I can answer. Almost half the time I ride my mountain bike down a flight of steps, the chain pops off. Now its no big deal to put it back on but it seems like a MBK shouldnt have this problem. I havent taken it on any trails yet, so most of my fun is riding around downtown San Mateo and doing silly things like jumping curbs and going down stairs. Even if I go down the little 7 or 8 steps to the front door of my building it will pop off. So is this normal or no? Anything I can do to avoid it?
 
elbacalao said:
Even if I go down the little 7 or 8 steps to the front door of my building it will pop off. So is this normal or no? Anything I can do to avoid it?
Click to expand...

Are you putting it in your big front ring? The additional tension placed in the chain by running the bigger ring keeps it on.
 
1. What is your personal pre-ride nutritional regimen before an epic ride or race?

Just go ride? Really don't have any. Ate a shitload of pasta before the boggs 8 hour. then about half a cliff bar and a bit of water every 30 mins. didn't help that i was on a 34 lb bike with really big gears, was clapped afterwards for sure though. i really don't plan ahead well, and just eat whatever i want to.

For downieville in a few weeks, going to carbo load like crazy 2-3 days before for sure. with a ton of water also. prob going to need a bigger camelbak as well, my 70oz isnt going to cut it for 30 miles at high altitude and heat.


2. What do you do to hydrate/fuel during a ride? (on the go)

A pull or 2 every 15 mins of water or cytomax. usually just water unless im going to do a race. a bite or 2 of a cliff bar every hour, maybe more if i didn't have breakfast.

3. What has worked well and not-so-well for you? (products/methods?)


I think they have worked well for me. I've done about 10 rides around 50 miles, and look forward to doing more. 9 were just with a couple buddies, and 1 was the boggs 8 hour.

I use cytomax and cliff bars. the enduro lites don't seem to work for me, neither do salt pills, but i have never had a cramping problem. I hate gels, and they do not seem to work either.
Maybe im weird, everyone else seems to swear by all that stuff.

I like taking cookies, payday candy bars and raisins.

Prob does not help much b/c im a little out of the ordinary. Hope it gives some kind of insight.
 
Rick T. said:
Guys/gals,
There is a lot of info out there on sports nutrition. But I'd like to know from this group:

1. What is your personal pre-ride nutritional regimen before an epic ride or race?
2. What do you do to hydrate/fuel during a ride? (on the go)
3. What has worked well and not-so-well for you? (products/methods?)
Click to expand...

Pre-ride

Consume a pre ride meal of complex carbohydrates (breads, rice, potatoes, pasta) 2 or 3 hours before the ride, combined with fats and proteins. These complex carbohydrates not only top off your muscle and liver glycogen stores, their slow absorption and digestion provide your body with an ongoing supply of glucose even after the start of your ride.

I try to keep my pre-ride meals low in fat to avoid any gastric issues while riding. (Anything from sandwiches, to a fruit bowl with cottage cheese, to a pasta entree, or rice with chicken & vegetables, salad with lean meat, etc...)

Hydration/Fuel

Consume a complex carbohydrate drink on your ride, starting as you begin the ride and then drinking regularly every 10 to 15 minutes while on the bike.

Small, frequent snacks while on the bike are recommended for rides of greater than 2 hours.

I drink Accelerade 30-45 minutes before every ride.

During the ride, I drink water at 10-15 minute intervals, with Cilf Shot Blocks every 30-45 minutes along with a granola bar every 1.5-2 hours.

Post-ride

1-2 hours after riding, ingested carbohydrates will be converted into muscle glycogen at 3 times the normal rate - so the earlier the better.

Aim for 3 to 4 grams of carbohydrate for every gram of protein.

Choose a liquid that contains quickly absorbed sugars such as glucose, sucrose, or maltodextrin as the first few ingredients.

For the athlete who is on a daily training schedule, the “glycogen window” can be used to get a jump on the normal repletion process and minimize the chance of gradually developing chronic glycogen depletion (and the fatigue that goes along with it).

I drink Endurox R4 immediately after rides, followed by a regular meal an hour later.
 
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Carb Loading

Sports nutritionists recommend increasing carbohydrate intake to at least 9 to 10 grams per kilogram of bodyweight (70% of dietary kilocalories) 2-3 days before an event.

There may be a slight increase in daily protein requirements, but replacement needs can be met with 1 gram protein/kg bodyweight per day (1kg = 2.2lbs):)

For more on caloric needs go to http://www.apexfitness.com/html/tools/
 
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Auburn on Saturday is on. Here's a map:

http://arnica.csustan.edu/mtbike/Maps/Auburn_Map_small.jpg

Starting at the Confluence, I'm thinking we can do:

Clementine > Connector > Foresthill Divide Loop Trail > Connector > Culvert > Confluence

Should be about 25 miles. Who's in, and how early do you feel like going?
 
Hey Rick, just curious. Are you preparing for some kind of major ride / race?
 
zx6roxy said:
:wave

Hmm......
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I'm thinking we can either meet @ my brother's place in West Sac at 9 AM, or at the trailhead at 10 AM. Lemme know :)

If people still have energy, we can add another climb / descent or a shuttle / descent when we're done.
 
Rick T. said:
Guys/gals,
There is a lot of info out there on sports nutrition. But I'd like to know from this group:

1. What is your personal pre-ride nutritional regimen before an epic ride or race?
2. What do you do to hydrate/fuel during a ride? (on the go)
3. What has worked well and not-so-well for you? (products/methods?)

This is an area I need to be better versed in. Your feedback is much appreciated.

Rick
Click to expand...

my .02:

1. pre-ride.....what you normally eat...no chit...

2. focus on what won't upset your stomach.....cram about 300 calories per hour....liquid, solid....don't matter....no veggies...electrolytes are good....hydration is a MUST...

3. for pre-race i eat a couple of McDonald's sausage and cheese mcmuffins...and a cookie.....

if i'm racing XC - it's gels 100%....only 1....and water

If i'm racing endurance (8 hours or under).....lots of clif bars and gels....blech...but it's only 8 hours...

If i'm pushing 24......dorritos, spaghettios, paydays, cookies, mini-muffins, PB&J waffles, chicken soup, chocolate milk, etc.... along with water and gels and clif bars......hot dogs are not good racing fuel.....neither is salami.....i learned the hard way (stay away from hi-protein content)....blech

I find real food for looooong days makes me happier....if i'm less miserable i can ride farther and harder....with less bonkage.....

post race = beer and burritos.....
 
Whoa... a big THANK YOU to all for your inputs. Is Roxy a nutritionist? :)

MrCrash said:
Hey Rick, just curious. Are you preparing for some kind of major ride / race?
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Maybe... :)
12th Annual USAF Marathon
The twelfth annual United States Air Force Marathon will take place on September 20, 2008, at Wright-Patterson Air Force Base in Dayton, Ohio. Events include the marathon, wheelchair marathon, half marathon, individual 10K, and team 10K. In addition, a 5K race will take place on September 19, 2008, at Wright State University.

The Sports & Fitness Exposition will take place on September 18 and 19, 2008, at the Ervin J. Nutter Center at Wright State University. All Marathon and Expo events are open to the public.

The USAF Marathon is always held in September to commemorate the founding of the Air Force as a separate military service on September 18, 1947.

OR possibly doing the Big Sur Half... November 9,2008 :)

And a few epic ride in Tahoe, DV, etc...
 
Rick T. said:
Is Roxy a nutritionist? :).
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Yes:)

I did 2 loops at China Camp today (backside and lower loop). By the time I finished, the east side of China Camp was on fire (right behind China Camp Beach). That fire spread quickly in a matter of minutes:wow
 
all these fires. ill be riding demo saturday if anyone wants to go, as i have to be home around 4 for a family dellio. sunday though, im open to travel and ride where evaaaaa
 
sjensen said:
all these fires. ill be riding demo saturday if anyone wants to go, as i have to be home around 4 for a family dellio. sunday though, im open to travel and ride where evaaaaa
Click to expand...
So can I assume that Demo is still there and not just a burnt pile of cinders? :wow
 
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