I am off to see the nutritionist in a couple of weeks, and wonder what she will have to say about my diet. I am sure I will get grief for not eating breakfast.
It was interesting to see that Jules sent round details of FuelCycling. We used them last time, as they are based in Guildford and were prepared to give us a discount as a team. What is interesting though, is that it brought to mind just what a lot there is to learn for cyclists who have not done this sort of thing before. Managing nutrition on a long ride is really important. You don't want to "bonk" or "hit the wall" from not having taken on enough, and you don't want to get sick from taking on too much.
There are masses of websites and books and magazines that deal with the issues. I will now paraphrase one - in competition and heavy training you burn a lot of calories so you need to refuel. You also need to ensure that you take on a variety of nutrients.
Carbohydrates, fats and proteins are the 3 types of food that provide energy for working muscle. Carbs and protein provide about 4 Calories per gram and fat about 9 Calories per gram. These substances have to be metabolised to form ATP - adenosine triphosphate - which is the compound solely responsible for providing energy to the body. How your body converts food into ATP greatly affects performance.
The body can only store quite small amounts of ATP, so you have to top up the reservoir during exercise. There are various ways of creating ATP but for us the most important is by providing the right fuel.
I will deal with Carbohydrates in the next post ...
Thursday 31 January 2008
What I did last weekend
On Saturday I had to deliver a book to my parents in Twickenham, and as it was a nice day I thought I'd cycle. It is about 25 miles each way so no biggie really. However there was a nice wind pushing me there, which meant a not so nice headwind on the way home. Anyway, 50 miles in the little ring is quite enough at the moment.
I popped into Sigma Sports on the way home, to see how they were getting on selling Zym. It was apparently selling OK, but not as well as Nuun. Still, I know that the Nuun salesman tries so hard that some shops are fed up with him, and I also know that Nuun play dirty in their marketing, trying to keep us out of the way! Never mind.
The ride felt good, and the new bike flies. I will have to get used to the saddle though.
Then on Sunday, after a rather later than anticipated night, Iain and I rode over to near Windsor. This was pretty much all new roads for me, and when I saw the road called "Steep Hill" I thought it would be better to avoid it.
I really must remember to take food with me. Although I had all the liquid I needed, I had not eaten breakfast (it really does not suit me) and by the end of the ride was feeling rather weak. I also find that on unfamiliar roads, when you have no idea how far you are from home, it just gets harder.
I really think that Rich should not worry about his fitness, but as this was his first ride of the year, he may need to get used to long rides. It is all about getting the body used to hours in the saddle.
Iain is doing brilliantly and manages to stay cheerful too! Long may it last.
I popped into Sigma Sports on the way home, to see how they were getting on selling Zym. It was apparently selling OK, but not as well as Nuun. Still, I know that the Nuun salesman tries so hard that some shops are fed up with him, and I also know that Nuun play dirty in their marketing, trying to keep us out of the way! Never mind.
The ride felt good, and the new bike flies. I will have to get used to the saddle though.
Then on Sunday, after a rather later than anticipated night, Iain and I rode over to near Windsor. This was pretty much all new roads for me, and when I saw the road called "Steep Hill" I thought it would be better to avoid it.
I really must remember to take food with me. Although I had all the liquid I needed, I had not eaten breakfast (it really does not suit me) and by the end of the ride was feeling rather weak. I also find that on unfamiliar roads, when you have no idea how far you are from home, it just gets harder.
I really think that Rich should not worry about his fitness, but as this was his first ride of the year, he may need to get used to long rides. It is all about getting the body used to hours in the saddle.
Iain is doing brilliantly and manages to stay cheerful too! Long may it last.
Friday 18 January 2008
Long Suffering
I feel that it is appropriate to mention that whilst we who cycle madly suffer long miles and hours on the bike, there are also those who support us in the background, in what they do to help and in letting us go out for the long hours of training without too much complaint. When I mentioned to my wife and youngest son that I was going to do LeJog again they did groan a bit, but also realise that it is for a good cause and that I am a nicer person when I am cycling lots (must be something to do with the endorphins). In fact, the long suffering Mrs P was very generous in that she gave me a new bike for Christmas (and birthday and next Christmas ...). It is lovely, but I don't want to get it wet!!!
I think I mentioned previously that I got my last bike in the November before the last LeJog and before that I had not ridden a road bike since school days. My school bike was a lovely Holdsworth, and when that was stolen I bought a Roy Thame. These were lovely bikes then, with possibly 10 gears, Reynolds 531 double butted frame and so on. I was quite unprepared for how bikes had changed and was dead impressed with the weight of my aluminium Specialized Allez Elite. However, the Roubaix is all carbon and ridiculously light.
I will continue to train on the old Allez, as I like it and it is currently kitted out with winter tyres and mudguards. It is also heavier so good to train on. When the weather gets better I'll be out on the new red devil.
So I say thank you for the bike, and for all the joy its going to give, and the fact that it should ease the journey from Lands End to John O'Groats. Thanks to the family too, for putting up with the training.
I think I mentioned previously that I got my last bike in the November before the last LeJog and before that I had not ridden a road bike since school days. My school bike was a lovely Holdsworth, and when that was stolen I bought a Roy Thame. These were lovely bikes then, with possibly 10 gears, Reynolds 531 double butted frame and so on. I was quite unprepared for how bikes had changed and was dead impressed with the weight of my aluminium Specialized Allez Elite. However, the Roubaix is all carbon and ridiculously light.
I will continue to train on the old Allez, as I like it and it is currently kitted out with winter tyres and mudguards. It is also heavier so good to train on. When the weather gets better I'll be out on the new red devil.
So I say thank you for the bike, and for all the joy its going to give, and the fact that it should ease the journey from Lands End to John O'Groats. Thanks to the family too, for putting up with the training.
Tuesday 15 January 2008
Foul weather
The weather has been really horrible the last couple of days and the incentive to get out on the bike is just not there. So what do we do instead? Today I went to the gym to try the programme set for me to strengthen the legs, back and core. Gyms these days are like medieval torture dungeons, with apparatus to hurt every bit of you. The nice fellow who set the programme for me has a Masters degree in sports science and sadism. I have to get into these contorted positions first and then lift or push the weights.
After a nice warmup on the static bike it was off to the weight area. At least I am not lifting too much at the moment (not on the bar anyway!). Even so, it was pretty tough and by the end of the hour I felt I had done a reasonable first attempt. If nothing else it made me feel virtuous.
I then had a shower and a nice drink of Zym electrolyte replacement which made me feel a lot better about going back to work and trying to get more people to buy Zym !!! I know I push it a bit, but hey, someone has to!
Another way to keep on getting the hours on the bike when the weather is foul is to use the other torture machine, the turbo trainer. This really is a horrible invention. At least on a bike you get to see scenery, and there is sometimes scenery in the gym, but the turbo trainer is really tedious. An old coach of mine used to sit for hours on his TT with a fan blowing on him to keep cool, and he would watch cycling DVDs to motivate him.
After a nice warmup on the static bike it was off to the weight area. At least I am not lifting too much at the moment (not on the bar anyway!). Even so, it was pretty tough and by the end of the hour I felt I had done a reasonable first attempt. If nothing else it made me feel virtuous.
I then had a shower and a nice drink of Zym electrolyte replacement which made me feel a lot better about going back to work and trying to get more people to buy Zym !!! I know I push it a bit, but hey, someone has to!
Another way to keep on getting the hours on the bike when the weather is foul is to use the other torture machine, the turbo trainer. This really is a horrible invention. At least on a bike you get to see scenery, and there is sometimes scenery in the gym, but the turbo trainer is really tedious. An old coach of mine used to sit for hours on his TT with a fan blowing on him to keep cool, and he would watch cycling DVDs to motivate him.
Sunday 13 January 2008
Today's musings
Having done this event a few years ago, I have a degree of experience knowing what I need to do and what I need to have with me on the bike. We are all different in our physiologies and requirements for hydration and energy. Last time when I went out for long rides I had my big bottles of energy drink (usually unflavoured) and a Camelback with about 3 litres. I really needed it most of the time. I sweat a lot so need to replace fluids at quite a rate. I find that the Camelback is brilliant as the tube is always close at hand. The energy drinks are a very personal thing. Some people like flavoured drinks, but I find that it can get a bit sickly. Often I used neutral Hi5 and added some squash. I know that some people just use squash.
When I rode the Etape in 2006, I had bags of Hi5 powder (measured in advance) with added salt. That is great if you know that there will be water to add to the bottles, but that year there was a real problem with the provision of water, and at one point I had to buy Coke and Perrier!!! Not fun when you are at the top of a mountain because the gas gets pressurised as you descend - hence getting Coke squirted under pressure out through my nose!
Anyway, I found last year that just using an electrolyte drink, like Zym, was excellent. I had to eat, so use energy bars or malt loaf. Some people dont like to eat solids on the bike, and some dont like energy drinks, so it is important that everyone training finds their own optimum solution.
This is especially relevant this time, as my 16 year old son is planning to do the ride with us, and he has no experience of this sort of event. He may be fit and strong, but will he manage long hours in the saddle day after day? He has to get used to how his body deals with its needs on the rides. It is no good experimenting with stuff on the event - you have to get used to it in advance.
At the moment with the weather not being to hot (!) it is not obvious to everyone how much they need to keep hydrated. It keeps you going longer and helps prevent cramp. I have had cramps so bad that I had to get off the bike and kneel on the road and howl - not a nice feeling at all.
Hey ho, got to go and get dinner now - later!
When I rode the Etape in 2006, I had bags of Hi5 powder (measured in advance) with added salt. That is great if you know that there will be water to add to the bottles, but that year there was a real problem with the provision of water, and at one point I had to buy Coke and Perrier!!! Not fun when you are at the top of a mountain because the gas gets pressurised as you descend - hence getting Coke squirted under pressure out through my nose!
Anyway, I found last year that just using an electrolyte drink, like Zym, was excellent. I had to eat, so use energy bars or malt loaf. Some people dont like to eat solids on the bike, and some dont like energy drinks, so it is important that everyone training finds their own optimum solution.
This is especially relevant this time, as my 16 year old son is planning to do the ride with us, and he has no experience of this sort of event. He may be fit and strong, but will he manage long hours in the saddle day after day? He has to get used to how his body deals with its needs on the rides. It is no good experimenting with stuff on the event - you have to get used to it in advance.
At the moment with the weather not being to hot (!) it is not obvious to everyone how much they need to keep hydrated. It keeps you going longer and helps prevent cramp. I have had cramps so bad that I had to get off the bike and kneel on the road and howl - not a nice feeling at all.
Hey ho, got to go and get dinner now - later!
Sunday 13th January
Today Ciaran, Iain and I went out and did a nice 40 mile circuit, although I must admit my legs were a bit tired from overdoing it yesterday. I had gone out with a friend who is a serious racer, and he is fit and I am not.
Anyway, it was not cold and was not raining, but was a bit blustery, so was a good ride. We went over to Bramley, then Hascombe (home of the White Horse pub) (as an aside here, getting out and about on the bike means you discover more places and good looking pubs, but since we are training, we just have to ride by ...). From there we headed over to Chiddingfold, where Ciaran's answering the call of nature was (possibly) observed by a lady running to church.
From there we headed over to Haslemere, up the long hills through Grayswood, and then to Hindhead up another long hill. From there it was almost all downhill to Elstead (past the former homes of 2 old girlfriends) and over to Puttenham. Then up to the Hogs Back and home to Guildford.
I had started out this morning with a bowl of ready brek, and drank my 2 750ml bottles of Zym electrolyte drink, and by the time I got home I was hungry.
It is always nice to get out and see the countryside with a couple of mates, so I really enjoyed it, but the last couple of days have shown me that there is a long way to go yet.
Anyway, it was not cold and was not raining, but was a bit blustery, so was a good ride. We went over to Bramley, then Hascombe (home of the White Horse pub) (as an aside here, getting out and about on the bike means you discover more places and good looking pubs, but since we are training, we just have to ride by ...). From there we headed over to Chiddingfold, where Ciaran's answering the call of nature was (possibly) observed by a lady running to church.
From there we headed over to Haslemere, up the long hills through Grayswood, and then to Hindhead up another long hill. From there it was almost all downhill to Elstead (past the former homes of 2 old girlfriends) and over to Puttenham. Then up to the Hogs Back and home to Guildford.
I had started out this morning with a bowl of ready brek, and drank my 2 750ml bottles of Zym electrolyte drink, and by the time I got home I was hungry.
It is always nice to get out and see the countryside with a couple of mates, so I really enjoyed it, but the last couple of days have shown me that there is a long way to go yet.
Saturday 12 January 2008
I think it is real
December 28th 2007 - we went for a bike ride and then talked about The Ride over lunch.
The Race for Chase is an event to raise money for the CHASE charity. Rather than labour the point, I suggest you look at www.RaceforChase.co.uk where all will be revealed.
I have a feeling I am the oldest rider this time, and my son Henry is the youngest entrant. I hopes that the training does not get in the way of his GCSEs and his rowing training!
I am hoping that I will win the race for losing the largest percentage of weight between 28th December and 28th June - I certainly have plenty to lose. I also have a lot of training to do. Last time I started in the Autumn, and rode properly in November when I got my bike. I have not really done a lot of miles for ages, so it will be interesting to see how long it takes before I feel half way fit.
Hopefully I can post more interesting stuff in the future, but I would say that I always ride with my bottle of Zym - see www.LambdaSports.com for more info!
Must go to bed now, as I have a ride at 08:30 tomorrow (Sunday).
The Race for Chase is an event to raise money for the CHASE charity. Rather than labour the point, I suggest you look at www.RaceforChase.co.uk where all will be revealed.
I have a feeling I am the oldest rider this time, and my son Henry is the youngest entrant. I hopes that the training does not get in the way of his GCSEs and his rowing training!
I am hoping that I will win the race for losing the largest percentage of weight between 28th December and 28th June - I certainly have plenty to lose. I also have a lot of training to do. Last time I started in the Autumn, and rode properly in November when I got my bike. I have not really done a lot of miles for ages, so it will be interesting to see how long it takes before I feel half way fit.
Hopefully I can post more interesting stuff in the future, but I would say that I always ride with my bottle of Zym - see www.LambdaSports.com for more info!
Must go to bed now, as I have a ride at 08:30 tomorrow (Sunday).
In the beginning ...
Some years ago, on the way home from the pub, a friend mentioned to me that he was going to cycle from Lands End to John O'Groats in 5 days for charity. I thought he was nuts. He said that it was more of a psychological challenge than a physical one, and I fell for the bait. In 2004 I decided that I would join him on the event in summer 2005. I had a problem though - I only had a really heavy and old mountain bike. So I started riding that.
My friend told me I absolutely had to have Lycra shorts. Once again I thought he was nuts. Anyway, eventually I went out and bought some skin tight cycling shorts.
Then I had to go bike shopping. Eventually I spent much more than I had intended to, and bought a lovely Specialized Allez Elite, which I thought was the dog's wotsits.
The difference between my bikes was like going from driving a tank to a sports car. I was hooked.
At some time in December 2004 I did my first 100 mile ride. What an achievement that felt like. Anyway, apart from our main experienced rider betting his wife that we would never make it, we trained hard and had fun, and then did cycle about 975 miles in 5 days, raising a lot of money for charity.
Now I am doing it again.
My friend told me I absolutely had to have Lycra shorts. Once again I thought he was nuts. Anyway, eventually I went out and bought some skin tight cycling shorts.
Then I had to go bike shopping. Eventually I spent much more than I had intended to, and bought a lovely Specialized Allez Elite, which I thought was the dog's wotsits.
The difference between my bikes was like going from driving a tank to a sports car. I was hooked.
At some time in December 2004 I did my first 100 mile ride. What an achievement that felt like. Anyway, apart from our main experienced rider betting his wife that we would never make it, we trained hard and had fun, and then did cycle about 975 miles in 5 days, raising a lot of money for charity.
Now I am doing it again.
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