I Think I "Bonked"

[KnottedYet]

Did that silly magazine think you would burn fat AS YOU ARE RIDING!?!?

Fat is long-term storage, you can't get your body to suddenly run on fat by skipping b'fast one day! (I wanna have a talk with those writers....)

And if you freak out your system and drain the goodies from your short-term storage and circulating fuel, well your bod will just shut down and bonk, won't it? Then your system goes into crisis mode, and doesn't it just lower your metabolism and do what it can to protect (not use) your stored energy?

Maybe women have more efficient systems (we do seem to handle endurance and low food conditions better than men) but it still seems like a bass-ackwards way to try to mobilize stored fat, even for may-fly metabolism men.

Knot-isn't-a-metabolic-specialist-but-loves-her-stored-fat

[michelem]

Okay, I finally found the info. It's from a UK mag called Cycling Plus, the March 2007 edition:

"Starting with the basics, you have two choices of fuel; carbohydrate and fat. Carbs provide around 1500 to 2000 calories when muscles are fully 'carb loaded'. This higher octane fuel can help you go long when combined with fat use or can fuel quick efforts/sustained high-intensity riding on its own.
The fat stored under your skin and within muscles themselves is a very high-calorie fuel depot. Even lean riders like Lance Armstrong had over 30,000 calories stored as fat. Fat use generally increases steadily as a ride draws out, starting with the use of fat droplets stored in muscle and then gradually using fat circulating in the blood stream that is coming off the 'chub' stores spread around the body. Even during long training rides you will still be using carbs. The secret is to keep ride intensity under 80% of your max heart rate and ride for long periods.

Do not underestimate the importance of food. What you eat before, during and after riding does affect your fat burning capabilities. Feeding carbs before and during a 2 hour ride significantly decreases the use of fats stored within muscle fibres."

Then it goes on with the recommendation I tried on Saturday morning (which, for me, did not work).

[maillotpois]

My understanding is you need carbs to get the fat burning started - like kindling for a fire. You cannot run on no carbs, and you can't "teach" your body to burn fat unless you have carbs available to use as well.

See any of the articles here (while they are trying to sell their products, their research is solid and the products and thoeires are used consistently with good results by many endurance athletes):

http://www.hammernutrition.com/za/HN...URANCE_LIBRARY


Also see the great articles here: http://www.ultracycling.com/nutrition/nutrition.html

And Nancy Clark's books, such as The Cyclist's Food Guide.

[yellow]

For instance, one of the benefits to frozen margs is you drink a lot more water because the ice melts faster.

Spoken like a true expert!

[SadieKate]

I'm good at observing and emulating my mentors.

[yellow]

I'm good at observing and emulating my mentors.

Shouldn't you be working????

[SadieKate]

I'm taking an early lunch break.

[indysteel]

I've read the same thing--about fasting before a morning ride-- in one of my cycling books. Can't remember the title off the top of my head. I understand the logic of it (I guess) but decided that it was something better left to the pros. There's no reason that I can't eat enough both before and during my rides to run on glycogen/carbs. My fat will live to see another day!

I've found myself getting up a full three hours before my last few morning rides so that I can drink a big bottle of water (and spend the next couple of hours going to the bathroom) and to start eating. So far so good. Of course, right now my morning club rides start at 9, so getting up at 6 isn't that big of a deal. Getting up at 5 for 8 a.m. rides is going to be a bit harder. But better to get up early than to bonk. I may have to set the alarm for 5, eat a banana and then go back to bed for an hour!

[jobob]

I think once you get a routine down you can cut the amount of time you need in the mornings to prepare for a ride considerably.

I do some early-morning rides during the week where I try to be out before 7. I have my routine down to where I can get up at 5:30, make some coffee, have my bowl of cereal or instant oatmeal, fill my water bottle - it's generally a short enough ride that I don't need anything else, tho I'll take a gu packet or a couple of mini paydays just in case - and be dressed and out the door by about 6:45 to 7.

I could probably make it even less time than that but I need a little time to wake up, become coherent, lollygag, digest my breakfast, and check the latest goings-on on TE, of course. Not necessarily in that order

[BleeckerSt_Girl]

Lisa, how do you find the time to breakfast at a cafe, then ride and then work?

I work at home, self-employed, drawing technical and patent illustrations, and I enjoy working in the evenings. I don't watch tv or anything.

About 4 or 5 times a week I'm up at about 7am, off to breakfast in town on my bike, then a 20 mile ride (2 hours), back home by 11 or so. Then I work off and on in the afternoon and often I work after dinner as well. I go to bed around 11pm or so.
I like my schedule!

[RolliePollie]

I work at home, self-employed, drawing technical and patent illustrations, and I enjoy working in the evenings. I don't watch tv or anything.

About 4 or 5 times a week I'm up at about 7am, off to breakfast in town on my bike, then a 20 mile ride (2 hours), back home by 11 or so. Then I work off and on in the afternoon and often I work after dinner as well. I go to bed around 11pm or so.
I like my schedule!

Oh my heavens Lisa, I really want your schedule!!! And your job! Sounds wonderful.

As for bonking, this is a great thread for me to read. Especially the hydration part...if I start a ride dehydrated at all, I'll know it pretty quick. I'm trying to make a real effort to keep myself well hydrated at all times. Last week I was already through both my bottles in just 10 miles (hilly miles, but still!). My newest friend is soy milk. I usually drink a glass of it before I leave on a ride. Not sure if it's just in my head or not, but I feel like I'm getting a little dose of protein and carbs along with a little hydration. I'm scared of bonking, so I probably over do it with eating before a ride.

[BleeckerSt_Girl]

Oh my heavens Lisa, I really want your schedule!!! And your job! Sounds wonderful.

I'm not complaining.