[g2i2008] Re: Ride(s)
- From: "ASHCROFT, Kenneth" <Kenneth.ASHCROFT@xxxxxxxxxxxxxxx>
- To: g2i2008@xxxxxxxxxxxxx
- Date: Thu, 31 Jan 2008 09:57:53 +1000
Could someone please give me Chris Mobbs current email address??
Thanks
Kenny
-----Original Message-----
From: g2i2008-bounce@xxxxxxxxxxxxx [mailto:g2i2008-bounce@xxxxxxxxxxxxx]
On Behalf Of Peter.Egan@xxxxxxxxxxxx
Sent: Thursday, January 31, 2008 9:54 AM
To: g2i2008@xxxxxxxxxxxxx
Subject: [g2i2008] Re: Ride(s)
I intend to what the old TDF riders did. - Drink alcohol during the ride
and very little - will see how it goes
Peter Egan
Chief Manager
Credit QLD
Credit Sanctioning
HBOS Australia
P: +61 07 3004 9710
F: +61 07 3229 8743
M: + 61 0417 934 148
E: peter.egan@xxxxxxxxxxxx
g2i2008-bounce@xxxxxxxxxxxxx wrote on 30/01/2008 09:20:09 PM:
> 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
>
>
>
> ______________________________________________________________________
> This email has been scanned by the MessageLabs Email Security System.
> For more information please visit http://www.messagelabs.com/email
>
______________________________________________________________________[a
ttachment
> "winmail.dat" deleted by Peter Egan/CBK/CI/BankWest]
________________________________________________________________________
_______
Unencrypted electronic mail is not secure and may not be authentic.
If you have any doubts as to the contents please telephone to confirm.
This electronic transmission including any attachments is intended only
for those to whom it is addressed. It may contain copyright material or
information that is confidential, privileged or exempt from disclosure
by law.
Any claim to privilege is not waived or lost by reason of mistaken
transmission
of this information. If you are not the intended recipient you must not
distribute or copy this transmission and should please notify the
sender.
Your costs for doing this will be reimbursed by the sender.
We do not accept liability in connection with computer virus, data
corruption,
delay, interruption, unauthorised access or unauthorised amendment.
________________________________________________________________________
_______
______________________________________________________________________
This email has been scanned by the MessageLabs Email Security System.
For more information please visit http://www.messagelabs.com/email
______________________________________________________________________
Other related posts:
