[g2i2008] Re: Ride(s)
- From: "DRIVER, Ian" <Ian.DRIVER@xxxxxxxxxxxxxxx>
- To: g2i2008@xxxxxxxxxxxxx
- Date: Thu, 31 Jan 2008 10:03:52 +1000
Right. You're starting to scare me now. I just wanted to ride my bike.
Now I have to be concerned about dying.
The bus seats are looking very comfy just now. I could have a couple of
beers. Play some Nintendo. Listen to music.
After my experience on Monday I will be taking my camping fold up toilet
seat on the ride. Just got to work out some straps for the back.
Ian Driver
A/Manager
School Financial Services
3237 0720
________________________________
From: g2i2008-bounce@xxxxxxxxxxxxx [mailto:g2i2008-bounce@xxxxxxxxxxxxx]
On Behalf Of Tim Stephens
Sent: Wednesday, January 30, 2008 9:20 PM
To: g2i2008@xxxxxxxxxxxxx
Subject: [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
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