Today's long ride was all about getting my nutrition right - and I'm pretty happy with the result!
1 piece of organic rye bread with peanut butter
1 protein smoothie: 250ml malt-free soy milk, 1 banana, 1 tbsp cacao, 1 scoop protein powder
1hr mark - 1 piece of organic rye bread with peanut butter
1hr 30min mark - 1 piece of organic rye bread with peanut butter
2hr mark - 1/2 homemade energy bar
2hr 30min mark - 1/2 homemade energy bar
3hr mark - finished! No food yet as I was straight out the door for a run.
Ride Time: 3:05
Average Speed: 25.3km/hr
Average Cadence: 88rpm
Average HR: 133bpm
1. No gels!
2. Minimal back pain!
3. So close to 90rpms!
4. HR control!
5. an 8km run off the bike!!!
Overall, a great day out. It was tough as I got dropped from the group quite early, but they were hammering right from the start... and there was no way I could keep my HR low even if I tried to hang on! I made the call early to go at my own pace, particularly as today's ride had such a particular focus for me.
I'm still not quite sure I had enough food (~30g carbs & 200 cals/hr) as I felt I was fading at the 60km mark, but I must have gotten a second wind - usually the last thing I feel like doing post-ride is running!
To get in the recommended 60g carbs/hr seems almost impossible right now, but I'm willing to give it a try - I'll just need to do things differently next time, as I couldn't have eaten more actual food.
1. Liquid calories. Eating peanut butter and bread resembles clag glue while your moving and nearly choking on quinoa is far from ideal.... The whole breathing heavily and eating thing is something I really haven't mastered yet :)
2. More carbs/calories. I look forward to a long ride where I feel strong the whole way home.
3. Faster acting carbs (e.g a banana, dried fruit) on the way home. My bars are great but the fats are obviously better earlier in the ride..
I'm one step closer to my goal. I would love to hear your long ride success stories - after all, nutrition is the fourth discipline and I'm determined to get it right.