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#12
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Electrolytes
On 21/06/17 02:00, wrote:
I have rather a serious problem. When I ride I usually eat and drink nothing more than a pastry and a cup of coffee. The results of this are that I get extremely tired on long rides. After reading physiological training books I'm informed that you should consume liquids with electrolytes in them - mainly slightly sweetened water with potassium and sodium in them. That is a type of cooking salt I believe. Looking the drinks up that are replacement drinks the only one's I can see that aren't pure hype are Gatorade and Red Bull. The second one contains a little caffeine as well but only about 1/10th what you would get in a cup of coffee. The "Sports Bars" and "Sports Drinks" in the stores upon reading the labels would scare the pants off of you. The amounts of sugar are so high that they cause your digestive process to freeze up and stop. Does anyone have any good ideas about making your own sports drink since the cost of Gatorade or Red Bull are rediculous? I have read that iron men/women somehow measure the salt concentration and volume they sweat per hour under race conditions, and concoct a customized salty drink to keep the electrolytes in balance. I should probably do something similar. Where I live now, particularly in summer, even before you leave home the sweat is beading on your skin. http://triharder.com/PAHNKE_poster_small.pdf -- JS |
#13
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Electrolytes
On 21/06/17 04:54, Ned Mantei wrote:
On 20-06-17 18:00, wrote: I have rather a serious problem. When I ride I usually eat and drink nothing more than a pastry and a cup of coffee. The results of this are that I get extremely tired on long rides. After reading physiological training books I'm informed that you should consume liquids with electrolytes in them - mainly slightly sweetened water with potassium and sodium in them. That is a type of cooking salt I believe. Just to be clear, although sodium is a part of common salt (sodium chloride), potassium is different and not found in cooking salt. Both are absolutely required as salts, typically sodium chloride and potassium chloride, for every kind of cell in your body to function properly (sodium is mostly outside cells and potassium inside). You lose both sodium and potassium when you sweat. I don't usually ride more than 4 to max. 6 hours at a time, and stop for lunch after a couple of hours. I assume that the lunch is what allows me to go without taking any supplements. Could part or all of your problem be low blood sugar (hypoglycemia) if you exercise too much and don't eat enough? Ned http://www.ironman.com/~/media/29130... 022%2014.pdf "While other electrolytes are important and can be lost in sweat, they are lost in small amounts and typically do not require replacement during training. " -- JS |
#14
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Electrolytes
On 21/06/17 06:44, wrote:
On Tuesday, June 20, 2017 at 11:54:31 AM UTC-7, Ned Mantei wrote: On 20-06-17 18:00, wrote: I have rather a serious problem. When I ride I usually eat and drink nothing more than a pastry and a cup of coffee. The results of this are that I get extremely tired on long rides. After reading physiological training books I'm informed that you should consume liquids with electrolytes in them - mainly slightly sweetened water with potassium and sodium in them. That is a type of cooking salt I believe. Just to be clear, although sodium is a part of common salt (sodium chloride), potassium is different and not found in cooking salt. Both are absolutely required as salts, typically sodium chloride and potassium chloride, for every kind of cell in your body to function properly (sodium is mostly outside cells and potassium inside). You lose both sodium and potassium when you sweat. I don't usually ride more than 4 to max. 6 hours at a time, and stop for lunch after a couple of hours. I assume that the lunch is what allows me to go without taking any supplements. Could part or all of your problem be low blood sugar (hypoglycemia) if you exercise too much and don't eat enough? Ned Well certainly I must have low blood sugar but you recover from that pretty fast with a candy bar. I like to pack a PayDay Bar when I remember it. Nothing more than sugar covered in peanuts. But that isn't the same problem as having your legs go completely dead. I find peanuts difficult to digest and often repeat on me if I've eaten them before intense exercise. -- JS |
#15
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Electrolytes
On 2017-06-20 09:00, wrote:
I have rather a serious problem. When I ride I usually eat and drink nothing more than a pastry and a cup of coffee. The results of this are that I get extremely tired on long rides. No water? I drink copious amounts. Some people ridicule me when I mention that I carry a whole gallon on my MTB when doing the 28mi western loop which has no sports fields, schools or other refill opportunities. Well, only until the first time they ride it on a hot day and run out of water in the middle of nowhere. After reading physiological training books I'm informed that you should consume liquids with electrolytes in them - mainly slightly sweetened water with potassium and sodium in them. That is a type of cooking salt I believe. Looking the drinks up that are replacement drinks the only one's I can see that aren't pure hype are Gatorade and Red Bull. The second one contains a little caffeine as well but only about 1/10th what you would get in a cup of coffee. The "Sports Bars" and "Sports Drinks" in the stores upon reading the labels would scare the pants off of you. The amounts of sugar are so high that they cause your digestive process to freeze up and stop. Does anyone have any good ideas about making your own sports drink since the cost of Gatorade or Red Bull are rediculous? We use this powder and mix up in small water bottles: http://www.ultimareplenisher.com/pro...ving-canister/ Crummy web site but good stuff. On the MTB is mixes itself by all the shaking. Amazon has it and sometimes I get it via EBay. Usually comes to a cost of around 30c/bottle. Since then, no more cramps and most of all hardly any lower leg cramps in the wee hours of the night after ride. The ones where you almost want to scream. It also helps my wife who does not ride but got cramps once in a while. I prefer the orange flavor. Tried the citrus but for me that tasted too much like artificial sweetener. Other than that I eat one small non-sweet power-bar (home-baked) during rides up to 5h. If I go longer than 5h I carry an additional 2-3 small sandwiches from home-made and very dense bread. Baked from trub, which is the residue in the bottom of a fermenter after home-brewing beer. That has kept me from the dreaded bonk that I experienced once and never want to go through again. And, of course, hardly any ride will be done without a stop for a nice fresh Double-IPA, Belgian Tripel or similar. Preferably brewed right at the pub. If you are after caffeine there used to be (still is?) Jolt Cola. Software engineers told me that can keep them awake and coding all night. -- Regards, Joerg http://www.analogconsultants.com/ |
#16
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Electrolytes
BUY E drinks by the carton. Small can Bull's are mixed with h20.sip. try a thermos filled with cold rotini in a raspberry yogurt sauce chased with a cold spring water fed orange RB. try chilled Perrier ....knock your socks off. |
#17
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Electrolytes
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#18
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Electrolytes
On Tuesday, June 20, 2017 at 12:00:58 PM UTC-4, wrote:
I have rather a serious problem. When I ride I usually eat and drink nothing more than a pastry and a cup of coffee. The results of this are that I get extremely tired on long rides. After reading physiological training books I'm informed that you should consume liquids with electrolytes in them - mainly slightly sweetened water with potassium and sodium in them. That is a type of cooking salt I believe.. Looking the drinks up that are replacement drinks the only one's I can see that aren't pure hype are Gatorade and Red Bull. The second one contains a little caffeine as well but only about 1/10th what you would get in a cup of coffee. The "Sports Bars" and "Sports Drinks" in the stores upon reading the labels would scare the pants off of you. The amounts of sugar are so high that they cause your digestive process to freeze up and stop. Does anyone have any good ideas about making your own sports drink since the cost of Gatorade or Red Bull are rediculous? If you want something that isn't too expensive you can go to the grocery store and buy Half-n-half salt which is 50% Sodium and 50% Potassium. You MUST have Potassium in order to be able to utilize the sodium. To sweeten the drink a bit and to give it and you a bit of an energy supplemennt you cas add some honey to it. You'll need to expreriment to see what amounts of eeach are best for your body to handle. SOme people can handle a LOT more honey/sugars (carbohydrates) than others. Cheers |
#19
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Electrolytes
On Tuesday, June 20, 2017 at 12:00:58 PM UTC-4, wrote:
I have rather a serious problem. When I ride I usually eat and drink nothing more than a pastry and a cup of coffee. The results of this are that I get extremely tired on long rides. After reading physiological training books I'm informed that you should consume liquids with electrolytes in them - mainly slightly sweetened water with potassium and sodium in them. That is a type of cooking salt I believe. Looking the drinks up that are replacement drinks the only one's I can see that aren't pure hype are Gatorade and Red Bull. The second one contains a little caffeine as well but only about 1/10th what you would get in a cup of coffee. The "Sports Bars" and "Sports Drinks" in the stores upon reading the labels would scare the pants off of you. The amounts of sugar are so high that they cause your digestive process to freeze up and stop. Does anyone have any good ideas about making your own sports drink since the cost of Gatorade or Red Bull are rediculous? If you have a stainless steel unbreakable thermos type bootle then chocholate drink mix (aka chcohlate milk) is an excellent beverage. Just be sure to keep it cool during the ride. It also makes an excellent post-ride recovery drink. Cheers |
#20
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Electrolytes
On Tuesday, June 20, 2017 at 9:40:27 PM UTC-4, Sir Ridesalot wrote:
On Tuesday, June 20, 2017 at 12:00:58 PM UTC-4, wrote: I have rather a serious problem. When I ride I usually eat and drink nothing more than a pastry and a cup of coffee. The results of this are that I get extremely tired on long rides. After reading physiological training books I'm informed that you should consume liquids with electrolytes in them - mainly slightly sweetened water with potassium and sodium in them. That is a type of cooking salt I believe. Looking the drinks up that are replacement drinks the only one's I can see that aren't pure hype are Gatorade and Red Bull. The second one contains a little caffeine as well but only about 1/10th what you would get in a cup of coffee. The "Sports Bars" and "Sports Drinks" in the stores upon reading the labels would scare the pants off of you. The amounts of sugar are so high that they cause your digestive process to freeze up and stop. Does anyone have any good ideas about making your own sports drink since the cost of Gatorade or Red Bull are rediculous? If you have a stainless steel unbreakable thermos type bootle then chocholate drink mix (aka chcohlate milk) is an excellent beverage. Just be sure to keep it cool during the ride. It also makes an excellent post-ride recovery drink. Cheers anaerobic conditioning lead to metabolizing/digesting sugars ? the raspberry yogurt...in a nonfat milk compound ....digested ...here choc milk when available I'd carry a 3 musketeers bar ...no downsides. |
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