Marathoning and Cycling

[Nanci]

Rat,

Are you getting enough calories? Mental fatigue is one of the first signs of an on-coming bonk. Especially in the mileage range you are at right now, you need to make sure you are getting enough in. Throughout the ride.

I had trouble increasing my distance right at that point, too, between 40 and 60, but after that the miles came easily. How I did it was on Saturday ride, say, 40 miles. On Sunday, ride half that, 20. Ride in the evenings when possible. Next Saturday, 50 miles. The following Sunday, 25 miles. And so on.

Get a nice "meal" such a recovery drink and a bar, or a _real_ meal, at the halfway point. Get off your bike a couple times and walk around- that really perked me up in the second half of longer rides when I was in that 40-60 mile range.

Sooner than you can imagine, 40 miles will feel like what you want to do before dinner, and 60 -70 will be a nice easy Saturday ride.

Nanci

[Runnin Rat]

Nanci,

I do eat Clif cubes (same thing as gel shots only in a cube form) while I am out there, and ate a banana at the 1/2 way point (20 miles) this last week. Maybe that is not enough? My daily calorie intake is around 1600. I also drink a gatorade type drink while out there. Do I need to eat/drink more before or during the ride?

I still don't like to stop while riding. For one, I keep falling over. Still getting use to being attached to the bike. I am getting better at this, but have fallen over 6 times so far. Also, do I worry about walking around on my shoes? I don't really want to wear out the pads etc on them. They look pretty bad already and I don't walk on them accept to go from the car to my bike which is leaned against the car (I live on a dirt road, have to drive to pavement).

I find it interesting that you called me "Rat". That is what everyone else has shortened my name to. I actually answer to that name now.

[Nanci]

I'd shoot for something in the 300/cal/hr if you are building your mileage. And definitely more than a banana for your halfway snack. I usually start out with a big breakfast (for me) like an Egg McMuffin (only time I get to eat _that!!_) or sushi or leftover chow mein. That lasts me about an hour. Then I munch Jelly Belly Sport Beans, at a rate of 100cal/hour, but I am trying hard to lose weight- that is not enough cals for building mileage. I drink Gatorade, which I didn't like for running but like for cycling. I eat an energy bar and drink Endurox R4 or choc milk at the halfway point, then keep going with the same diet, adding in a gel or bar or something if I even slightly feel not mentally alert or hungry.

I have MTB shoes, I don't worry about walking around on them. Road shoes seem more fragile, like you could wear them out. When I have those on, I limit my walking around.

Nanci

[Running Mommy]

RR-
Wow Ironman aspirations huh? Well if you read some of my posts I'm training for one right now, so I defintely have been where you are at now- And not so long ago. One thing that I'm surprised Nanci didn't mention was a book called "long distnace cycling" It's put out by Bicycling magazine I believe. On her recomendation I got that book and it's now my bible. It does outline how your body uses fuel as your ride progresses, and the importance of eating and drinking early. You may also look into a little thing called a "bento box". It attaches to your top tube and stem with velcro and can hold your snacks. I hate gel (texture makes me gag) so I fill my bento w/ jelly belly sport beans, gummy bears,pretzel goldfish, and endurolyte tabs. That way whenever I need to eat it's right there. I also carry not only a sports drink- I use cytomax, but also water in a camelback. I have to tell myself to start drinking early, and sometimes I forget, but it's REALLY important. If you don't drink early your body will let you know later in the ride. Oh yes it will!!

[Runnin Rat]

Ok, more food, I can do that! I am also trying to lose weight. I have about 20 pounds to go, so I have been doing the Weight Watchers thing. I don't count my "points" when I ride or run, but also don't give myself exercise points like they let you do. I consider it a wash. I haven't heard of or tried Jelly Belly Sports Beans. I will look into those. I can't stand Gu, makes me want to up chuck. That is why I like the cubes. They don't stick to my teeth, easy to take, taste pretty good, etc. I take one of those every 5 miles. Maybe I need to adjust that. I like Luna Bars as well so I will grab some of those too.

I will hunt that book down as well.

[Nanci]

If you like Clif Cubes, you would probably like Sharkies. REI sells them, for one. There's also a thing called Energice Go Gel that's kind of cool-

http://www.nashbar.com/results.cfm?brand=5264&init=y

I _really_ liked these when I was running. You freeze them, and then hopefully they stay semi-frozen until you need them. More of a jelly-like texture than syrup-y like Gu, etc. They also make a sports drink bar that you freeze.

Even if you don't like Gu, there is wide variation in flavors/textures between all the gels- Hammer Gel, Gu, Clif Shots, E-Gel (my favorite) Honey Stingers...You could probably find one you like. Bike shops, triathlon expos, etc. usually have a big assortment.

Then there are Clif Bars, Luna Bars, Mojo Bars (think salty crunch luna bar) Power Bars, Fruit Trekkers.

Chocolate milk, Endurox R4. Snack bags of leftover posts!

Nanci