Bonking and food for a ride

OK, I know it's not a huge ride for some of you all, but I took a 36
mile ride this morning. The temp was in the 80's by the end of the ride
(9-11AM). It's my longest ride since I started riding about 4 months
ago. The last 3 miles or so weren't pretty. I didn't break down crying
on the side of the road, but I sure coasted a lot and VERY slowly made
it up a hill I usually take at about 15-16mph. I think I bonked, I'm
not quite sure. My question is: Should I have taken along food for
this length ride? I drank lots of water, but no electrolyte
replacement. Should I have replaced my 'lytes? I had bowl of cereal
for breakfast which contained about 30g of carbohydrates. Maybe
mistakenly, I thought that was enough.

What should I do in the future to help me make a ride of this length.
Am I just not ready for this ride, yet?

Thanks for the help.

Sandy

In article ,
Gary Smiley writes:
It seems that whatever I eat before a ride will be "burnt off" after about
an hour or so.

I'm good for 20 miles on one cup of cooked oatmeal before I
start feeling peckish again. I guess that means I get
400 MPG (Imperial gallons). Of course, my fuel usually has
additives. Lately it's been dried currants (I've also been
on an oatmeal & currant scone-making kick lately).

Generally, I eat a snack once an hour. Usually an energy bar,
or some cake, cookies, fruit, etc. I can actually feel myself getting energy
from it, and I can I can feel my energy running out after about an hour.
You probably should have stopped for a snack around half-way through the
ride.

Ah, the joys of urban riding, and the convenience of popping into
a nearby deli, bakery or grocery store as the mood suits. Not to
mention chasing down ice cream trucks :-)


cheers,
Tom

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"Sandy Christmus" wrote in message
...

What should I do in the future to help me make a ride of this length.
Am I just not ready for this ride, yet?

Thanks for the help.

Sandy


On a 40 mile ride, I usually have a small snack (couple of bites from a Clif
bar) half way through. I find it makes a huge difference in my energy level
at the last 15 miles or so of the ride. Once, though, I polished off a whole
Clif bar and spent many miles fighting stomach cramps. I would think the
question of electrolytes would become more important the more you sweat. So
a hot summer ride would demand greater attention to your 'lyte intake.
I eat a large breakfast a couple of hours before I ride, including a couple
of bowls of cereal, a bagel, coffee, juice. That'll keep me going for a
while, but I still need the extra snack.
By the way, congrats on finishing your longest ride yet.

Gary Smiley wrote in message ...
It seems that whatever I eat before a ride will be "burnt off" after about
an hour or so. Generally, I eat a snack once an hour. Usually an energy bar,
or some cake, cookies, fruit, etc. I can actually feel myself getting energy
from it, and I can I can feel my energy running out after about an hour.
You probably should have stopped for a snack around half-way through the
ride.

Ditto on the hour or so. Even just doing the Rails-2-Trails, I carry
some fig newtons and eat them at the turn around point which is 13 miles.
A 2 pound package of "generic' fig bars are $2.00, so they're pretty
frugal compared to energy bars. On longer rides or when I'm hiking,
I carry the tuna or salmon that comes in a foil pouch and eat it
with some wheat crackers.








Sandy Christmus wrote:

OK, I know it's not a huge ride for some of you all, but I took a 36
mile ride this morning. The temp was in the 80's by the end of the ride
(9-11AM). It's my longest ride since I started riding about 4 months
ago. The last 3 miles or so weren't pretty. I didn't break down crying
on the side of the road, but I sure coasted a lot and VERY slowly made
it up a hill I usually take at about 15-16mph. I think I bonked, I'm
not quite sure. My question is: Should I have taken along food for
this length ride? I drank lots of water, but no electrolyte
replacement. Should I have replaced my 'lytes? I had bowl of cereal
for breakfast which contained about 30g of carbohydrates. Maybe
mistakenly, I thought that was enough.

What should I do in the future to help me make a ride of this length.
Am I just not ready for this ride, yet?

Thanks for the help.

Sandy

Tom Keats wrote:
: Ah, the joys of urban riding, and the convenience of popping into
: a nearby deli, bakery or grocery store as the mood suits. Not to
: mention chasing down ice cream trucks :-)

Sounds like instinctual behaviour for hunter-gatherer homo
sapiens

I have squirrel genes: the bag is full of food and drinks when I
head out for a long ride (5.5l of drinks last time, and I did
refill, and I'm too lazy to list the foods). My MPG is about 120.

Wednesday I did a shorter ride, 50 km, with only one banana with
me. The latter part of the ride I had to practically go by burning
fats alone, 65% of max heart rate and slower pace.

--
Risto Varanka | http://www.helsinki.fi/~rvaranka/hpv/hpv.html
varis at no spam please iki fi

Sandy Christmus wrote in message ...
My question is: Should I have taken along food for
this length ride? I drank lots of water, but no electrolyte
replacement. Should I have replaced my 'lytes? I had bowl of cereal
for breakfast which contained about 30g of carbohydrates. Maybe
mistakenly, I thought that was enough.

While you're in the process of building up your strength and
endurance, you will need more fuel. Thus, if a 36 mile ride is a long
ride for you, you'll need to set yourself up properly.

A cycling breakfast for me has a combination of proteins and complex
carbohydrates, such as a soft-boiled egg and whole wheat toast; or
oatmeal and a tub of yogurt. Simply a bowl of rice krispies or other
breakfast cereal that's only simple carbs is not going to sufficiently
sustain you. You'll burn all that off pretty fast, and there's nothing
there to keep you going for the long haul.

Then, for emergencies, carry a clif bar or something like that in your
back pocket, just in case you bonk and you need something to get you
home.

Warm Regards,

Claire

In article ,
Sandy Christmus wrote:
OK, I know it's not a huge ride for some of you all, but I took a 36
mile ride this morning. The temp was in the 80's by the end of the ride
(9-11AM). It's my longest ride since I started riding about 4 months
ago. The last 3 miles or so weren't pretty. I didn't break down crying
on the side of the road, but I sure coasted a lot and VERY slowly made
it up a hill I usually take at about 15-16mph. I think I bonked, I'm
not quite sure. My question is: Should I have taken along food for
this length ride? I drank lots of water, but no electrolyte
replacement. Should I have replaced my 'lytes?

No, you needed calories.

I had bowl of cereal
for breakfast which contained about 30g of carbohydrates. Maybe
mistakenly, I thought that was enough.

Apparently not for you.

What should I do in the future to help me make a ride of this length.
Am I just not ready for this ride, yet?

You're fine, just wait a few days and do it again. It's normal to
find you need more food when you are trying to ride more miles than
is typical for you. If you added a banana before the ride and any
kind of energy drink in the water bottle you will probably be fine.
Some kind of emergency food source in your pocket is also a good
idea.

--Paul

In article ,
writes:
Tom Keats wrote:
: Ah, the joys of urban riding, and the convenience of popping into
: a nearby deli, bakery or grocery store as the mood suits. Not to
: mention chasing down ice cream trucks :-)

Sounds like instinctual behaviour for hunter-gatherer homo
sapiens

It's a way to spend excess money, anyway :-)

I have squirrel genes: the bag is full of food and drinks when I
head out for a long ride (5.5l of drinks last time, and I did
refill, and I'm too lazy to list the foods). My MPG is about 120.

There is much to be said for the take-food-with-you approach, too.
You can eat on the fly, food is always at-hand, and it's cheaper.

Wednesday I did a shorter ride, 50 km, with only one banana with
me. The latter part of the ride I had to practically go by burning
fats alone, 65% of max heart rate and slower pace.

One of our local specialty foods stores (Famous Foods Ltd) sells
cheap, bulk ice tea crystals. The stuff is good for masking the
plastic taste that water bottles can impart. I think by adding
a little this & that to it - electrolytes, maybe a little soy
protein and such stuff - one could make a credible and pleasant-
tasting sports/energy drink out of it. The ice tea crystals
already have enough sugar. It might be an interesting experiment.


cheers,
Tom

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Tom Keats wrote:

Ah, the joys of urban riding, and the convenience of popping into
a nearby deli, bakery or grocery store as the mood suits. Not to
mention chasing down ice cream trucks :-)

My favorite 'refueling' station is a french bakery south of UW. Le
Fournil is a wonderful place. Of course, my co-workers tease me
about all the bakery staff knowing me on sight...

I used to use the ride around the lake as an excuse to visit the bakery.
Now I use the bakery as an excuse to take the ride around the lake. I'm
not quite sure when my priorities switched on that.

--
Dane Jackson - z u v e m b i @ u n i x b i g o t s . o r g
After the last of 16 mounting screws has been removed from an access
cover, it will be discovered that the wrong access cover has been removed.

Tom Keats wrote:

: There is much to be said for the take-food-with-you approach, too.
: You can eat on the fly, food is always at-hand, and it's cheaper.

Eating on the fly means your muscles don't get cold. I hate when
that happens on long demanding rides, really hurts performance and
spirits.

: One of our local specialty foods stores (Famous Foods Ltd) sells
: cheap, bulk ice tea crystals. The stuff is good for masking the
: plastic taste that water bottles can impart. I think by adding
: a little this & that to it - electrolytes, maybe a little soy
: protein and such stuff - one could make a credible and pleasant-
: tasting sports/energy drink out of it. The ice tea crystals
: already have enough sugar. It might be an interesting experiment.

Seems plastic taste comes here only on long rides in very warm
(maybe +25 C or more) weather.

Last weekend I had a 1.5l homebrew sports drink made of blueberry
soup (popular here but this one was bad variety), sugar, soy
powder and salt. Not so good tasting but helped... maltodextrine
would have been very good for it I guess.

--
Risto Varanka | http://www.helsinki.fi/~rvaranka/hpv/hpv.html
varis at no spam please iki fi