OOS MOGA

Now my post ride snack. Anyone see the difference
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qclabrat said:
Rides longer than two hours need refueling every hour afterwards. My winter rides tend to be the longest 5-6hrs and I'll bring sufficient Gu and granola bars.
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this

I used to do fasted rides (although i'd cheat a bit by "carbo-loading" the previous night). Fine for the first 90-120 minutes depending on effort, then it goes downhill afterwards if i don't refuel

Paul H said:
I don't think that's necessary
Altho strava is prolly not that accurate, if you enter your weight into your profile, it will provide how much power you are putting down.
On my road rides, I was easily putting down 200+ watts in the beginning but mid ride, it goes down 180
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strava doesn't take into account of the added rolling resistance on the dirt, so all the estimate on trails are way off
 
echappy said:
strava doesn't take into account of the added rolling resistance on the dirt, so all the estimate on trails are way off
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Estimates are good enough... my curiosity is for how much of a dump in power by not eating
 
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as you guys lose weight and get in shape (i assume this is your goal long term at least) you will likely find that you need to eat more frequently, and differently.

When i was in college i could do 60-70 miles without food (road miles mind you, even tho i was on a mtn bike), so 3-4 hours with just water. Now i ride with a bottle mixed with GU Roctane energy drink which is enough for 90 minutes or so, beyond that i carry GU and im adding the cliff blocks to my setup for something a little more solid than the GU gels.

when im riding road at lunch i run just hydration tabs in my bottle, and take the camelbak for additional water if needed, then i eat lunch as soon as i get done.

YMMV, but its something you will need to address and the only way to find the correct solution for you is to experiment because every person is different.
 
echappy said:
this

I used to do fasted rides (although i'd cheat a bit by "carbo-loading" the previous night). Fine for the first 90-120 minutes depending on effort, then it goes downhill afterwards if i don't refuel
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There's a little bit of false info here. Most anyone has 2,000ish calories of readily available Glycogen stores. The bonk one feels when that runs out of has nothing to do with food intake but rather your body switching fuel sources. For most people this is right around the 3-hour mark. For rides under 3 hours there's no need to eat as long as you eat your normal day's intake. At the pace and actual moving time some of the folks are putting in they'd be lucky to see a 500-700 calorie deficit during a ride.
 
jimvreeland said:
There's a little bit of false info here. Most anyone has 2,000ish calories of readily available Glycogen stores. The bonk one feels when that runs out of has nothing to do with food intake but rather your body switching fuel sources. For most people this is right around the 3-hour mark. For rides under 3 hours there's no need to eat as long as you eat your normal day's intake. At the pace and actual moving time some of the folks are putting in they'd be lucky to see a 500-700 calorie deficit during a ride.
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Based on age, conditioning, weight and other factors would an athlete burn the same calories as someone less fit given the same VO2 effort? One thing is true that I rarely carb up at group rides due to the frequent stops, but if I'm at a constant zone3 effort for me I'm going to need some Gu and other carbs. I never studied nutrition while exercising much but just went with the refuel plan provided by my tri coach about 10 yrs ago. The plan doesn't seem to bother my stomach so it still works for me. I just need to learn to pace my drinking in hot weather. I tend to take more pee breaks when it's hot out
 
qclabrat said:
Based on age, conditioning, weight and other factors would an athlete burn the same calories as someone less fit given the same VO2 effort? One thing is true that I rarely carb up at group rides due to the frequent stops, but if I'm at a constant zone3 effort for me I'm going to need some Gu and other carbs. I never studied nutrition while exercising much but just went with the refuel plan provided by my tri coach about 10 yrs ago. The plan doesn't seem to bother my stomach so it still works for me. I just need to learn to pace my drinking in hot weather. I tend to take more pee breaks when it's hot out
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As you become more fit your body will store up to double the Glycogen amounts. About 800 grams (4k Calories). If you pay attention to Kj while riding you can get a good idea of when Gloconeogenisis is about to happen. Everyone is different based on what their starting points are. As an ultra athlete for example, my body burns very few Kj per hour as compared to someone non-trained. Generally in the 500Kj range. Take into account a nearly 4k fuel tank and that's nearly 8 hours without needing to eat. Something that comes in handy during multi day events with long durations between checkpoints.
 
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