[g2i2008] Re: Ride(s)

Hi guys,

 

Mark is on the mark with the requirements for salt during exercise - you can
see this effect if your sweat dries on your skin with only salt crystals
left over! A lot of sports drinks such as Gatorade or powerade DO have lots
of salts and sugar but the type of salt is often ignored by drink
manufacturers. Whether this is via poor research or - more probably - to
maintain profit margins, most of these popular drinks have the wrong salt
balance. 

 

Don't quote me on the exact ratios needed but you need more than just 'table
salt' (Sodium Chloride, NaCl) to fulfill requirements. A good balance of
Potassium, magnesium and other trace salts is very important to maintaining
correct cellular osmotic potential. If your cells loose their salts, then
they lose their ability to retain water and many critical cell functions
start to malfunction. Magnesium and potassium are critical to maintain
correct neuro-muscular synapse function (the connections between your brain,
nervous system and ultimately muscles) hence why correctly formulated drinks
will have a variety of salts.

 

What I usually do is put together a mix of dextrose and a small amount of
glucose with endura powder and that suffices for most intense activity. This
combination worked well last year for Grafton.

 

You'll have to find your preferred combination but that may be a good start
for most people!

 

I think a lot of people also ignore protein requirements for endurance
athletes - and yes, that includes EVERYONE on this list. After a long ride,
sure you have to stock up on carbs but your body will be breaking down
protein AS WELL as sugar. You need to repair your muscles too and two good
eggs right after will fulfill that. I try to steer clear of protein powders
as apart from 'catabolising' your bank balance, the protein quality is
always compared to eggs with eggs always coming out on top.

 

Anyway, enough typing, thanks for the input Mark, Martin. 

 

******Are there any other suggestions for drinks / recovery foods?? *****

 

Cheers,

 

Tim

 

  _____  

From: g2i2008-bounce@xxxxxxxxxxxxx [mailto:g2i2008-bounce@xxxxxxxxxxxxx] On
Behalf Of Martin Tame
Sent: Wednesday, 30 January 2008 8:25 PM
To: g2i2008@xxxxxxxxxxxxx
Subject: [g2i2008] Re: Ride(s)

 

On the quantity question. it may be an interesting exercise to weigh
yourselves before our next session and again after.

 

It's normal that you would vary slightly, but if there is a big drop you
should be concerned.

 

Similarly if there was a significant increase then hyponatraemia may be a
concern.

 

 

Otherwise, congratulations to all - a good ride that should give everyone
plenty of confidence.

  _____  

From: g2i2008-bounce@xxxxxxxxxxxxx on behalf of marktcaporn@xxxxxxxxxxxxxxx
Sent: Wed 30/01/2008 17:55
To: g2i2008@xxxxxxxxxxxxx
Subject: [g2i2008] Re: Ride(s)

I dont normally get into discussions outside my speciality of medicine and
sports nutrition certainly was not covered in lectures either undergrad or
post grad but I certainly agree with Tim.

 A few other things to consider it will be hot so we will sweat alot and for
the unacclimatised to heat this can be huge ( prob 1l an hour ) and with
large quantities of sodium so you need to drink a balanced electrolyte
solution to replace not only water loss but sodium loss. Simply drinking
large quantities of water is not suitable and potentially dangerous.
Hyponatraemia or low blood sodium results in neurologic and cardiac problems
and is potentially fatal if extreme.  There are many cases of siezures in
hyponatraemic athletes.

Acclimatisation results in larger sweat volumes,  up to 2l an hr, but much
lower sodium losses.

The need for replacement needs to be tempered with the problems encountered
as a result of  inappropriate consumption.  This can be in terms of
composition ( sorry Ian I think you may have been victim to this - from my
enquiry dont have Magnesium while we ride ) or quantity.

Quantity is easy - a little, often.

Composition is harder - I would recommend a commercial product made up in
the advised concentration.  Ideal is a balance of carbohydrate/sugar for
energy - too high a concentration slows absorption & too little and you risk
bonking.  Electrolytes in high concentration cause abdominal pains and
diarrhoea.

The reason for a commercial product is they have the money to do testing on
the formulation.  If they cause problems then people will not buy them, so
even if they dont want too its a commercial reality they have to spend time
and money on the formulation.  Find a bar and a liquid you like.

I'm sure professor Tim will have a further comment and I look forward too
it.  If I have got some of my quantities incorrect sorry,  but the same
principles stand.  You need carbs and electrolytes to get through a big ride
in the heat.

I am interested in more hill climb rides

Mark



> tim.stephens@xxxxxxxxxxxxxxx wrote:
>
>
> Hi Everyone,
>
> Hope you all had a good time on Sunday for our Mt Mee ride. The climb
> hopefully gave everyone a good impression of the Gibraltar range for
> Grafton next month.
>
> Couple of things that came out of the ride:
>
> Food consumption.
> Riding 80km is different to riding 120km and constant food intake is a
> must. Carbohydrate is depleated very quickly. While you can replenish
> your supply after our usual 80km bay ride, anything over that distance
> and you run the risk of a sugar low.
>
> Best advice is to eat a little and eat often. Mix your favourite energy
> bars with gels and water every 30 minutes without fail. It will be hot
> so keep your fluids up constantly. The first 100 or so will go very
> quickly but the trick is to keep the energy going for the next 100km of
> short climbs. Ignore the temptation to power up the rolling hills and
> instead resort to an easy gear to keep the cadence high and maintain
> sugar supply in favour for burning fat.
>
> Pacing up the hill.
> As far as I'm aware, everyone went at their own speed up the climb which
> was fantastic. Like it or not, we will break into smaller groups. Wait
> at the top and regroup into our original fast/slow bunches. There will
> be a feed station at the bottom to take on water and food and another at
> the top. From memory, Rene found a spot half way up to park the bus and
> offer supplies to those in need so if that could be done again, it would
> be great. The climb should take about an hour.
>
> I'll be doing the Mt. Mee circuit on a weekly basis right up until
> Grafton so let me know if anyone wants to join in!
>
> Cheers,
>
> Tim

Other related posts: