JC Cyclists.

Nutrition is my limiting factor, too. I feel like unless I totally gorge I run out of gas at about 50 miles, or less if I'm going hard. Riding more would no doubt help, but that's not much of an option these days.
 
Acadia said:
Do any of you have a hard time getting your calorie needs on ride or training days? Eating healthy foods, I often find myself 1000-2000 calories below what I likely need, and even after jamming a PB&J down my throat as high calorie semi-junk food (on whole grain bread with no sugar added PB), I am still well shy of my goal at bedtime.

Right now I don't mind being 500 calories off as I am still trying to shed a few pounds, but I cant fathom how it is going to work come summer when I am working hard and riding a ton. This has not been a problem for me the last few years because I was focused on weight loss, but now I more interested in performance and maintaining power.

I already eat some of the usual healthy suspects that are high calorie (almonds, avocados, and olive oil), but I also have to be careful not to take on too much in the way of extra sugars. Any suggestions?
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You have to get a calorie intake while on long rides (more than an hour and a half) too if you are doing them back to back or doing more than one or two per week. I ALWAYS bring CLIF shot blocks with me and usually one water bottle full of diluted sports drink like gatorade, maybe a CLIF bar too. If I am on a long hard training ride with friends its not uncommon for us to pull over at a gas station for a coke and/or candybar. Depending on how hard or long the ride is I usually shoot for a calorie intake between 100 and 300 calories per hour in addition to one bottle of water an hour (more if its extremely hot or cold). If you do this it will help you with running out of steam late on a ride.

The other thing I do is always drink protein shakes after a hard workout. Personally I use "Gladiator" from Smoothie King, I find the chocolate flavor to be pretty decent. On harder rides you rip the muscles in your legs to shreds, this helps your body to repair them and grow. If they are damaged they aren't as efficient.

Just to drive it home, while you are off the bike its a good idea to avoid those simple sugars in favor of complex carbs but on rides GO FOR IT. You are burning far more than you can take in so this will help keep you balanced.
 
I don't tend to do many rides over 2hrs, but I typically ride or train 4 times a week. I have never been good about taking calories in on rides, and I will need to change that this season.

Right now I am pounding the trainer for 75-85 minute workouts (again usually sufferfest and other interval routines). The powermeter and computer suggests that I am burning upwards of 1500 calories or more per workout. I tend to take 10% off of that to be safe, but even still my appetite those days can't close the gap and I know I am not taking in enough calories (though I do easily meet my protein needs and then some). If I am running a 1000 calorie a day deficit, I have to think I am hurting myself in terms of maintaining muscles.

I just checked out Smoothie King Gladiator and I think it would be worth trying. Is there an online vendor that you use to get yours? I am not finding many sources. (oh wait is it not a product available outside of the stores?)
 
Yeah, I tend not to take in energy gels on a trainer but I do make it a common practice to eat a CLIF bar about 30 minutes before the work out, ending with a protein shake. If you are on the trainer I would suggest trying a water bottle of diluted Gatorade. If you are having an issue with finishing strong in the last 10 to 15 of your workout you can actually trick your body into giving your muscles the glucose they need without increasing your caloric intake (again this trick only works for about 10 minutes). If you just take a sip of a sweet drink or chew a piece of gum just before you bonk your body thinks its going to get an influx of fuel. When it does it allows you to dip into your reserve stores because if a few seconds they will be replenished. Just an idea.


I thought for sure you would be able to find the Gladiator mix online but I guess not. Its not cheap, but it works and is full of other goodies that other shakes don't have.
 
Today was one of those days. Nice and warm out at 64 degrees but raining all morning, I MEAN POURING. The rain finally stopped around two and I got ready to go on a ride. Loaded everything up and took off for a location about 30 minutes away... Half way there I realized I forgot my sun glasses, the roads were still wet and it was still misting ever now and then so I had to turn back. Got back to the house, grabbed them, and though aggravated headed out again. Got to about the same place I had turned around the first time and came across an accident. Damn it I thought to myself, its not even raining anymore, WTF. Among other things I said out loud cursing all the drivers around me for being there in such large numbers so far away from rush hour. Finally passed the wreck, got 5 miles further down the road and came across another, traffic not moving. I said eff it and gave up. Back home I went, pissed off with not enough time to finish my route before the family got home and dinner was ready.

I'll be raising a beer tonight to hoping my double planned for tomorrow goes well. It will be 4 days off training hard and two off the road, All I want to do is ride before I have to go back to work. I guess these are my first world probems...
 
I haven't been riding regularly. Studying for this FO ATP bull$hit. I'll have that past me in a few weeks and I can start hitting it hard again.
 
Anyone have some suggestions on an entry road bike? I was close to picking up a used Trek 1500 SLR for 500 which would have been a steal but craigslist fell through. It looks like the cheapest new road bike is around 700 dollars at two local bike shops. Looking to get into road biking/commuting.
 
deadpixel said:
Anyone have some suggestions on an entry road bike? I was close to picking up a used Trek 1500 SLR for 500 which would have been a steal but craigslist fell through. It looks like the cheapest new road bike is around 700 dollars at two local bike shops. Looking to get into road biking/commuting.
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My best advise to you is to go to your local bike shop and talk to the guys there. Your first step will be to get measured to find out what size frame and components you need. After that look at some bikes in your price range that are the correct size and test ride them. Which ever one fills the most comfortable is a a good deal. If you really think you are going to get into cycling I would advise against buying a $700 bike and budget $1200 to $1500 for a mid range aluminum bike. If you do that you will be able to get a good frame with half way decent components. You won't regret it. Post up again if you have any specific questions.

Also, as I have said to others in your shoes, plan on budgeting another $500 or so for clothes, and when you get comfortable on the bike, clipless shoes and pedals.
 
I second Pilotforhires recommendation. Also, for commuting you might consider other bike options like a Specialized Tricross or a similar frame type. A new one with 105 components is going to be $1700+, but a recent used one could be an ideal bike. New I think you could find something with lower grade components, but it would be nice to at least get to 105 or Rival.

The perk of this frame type is that it is a bit more rugged for pothole abuse and curbs and gives you a wider range of tire options than a strict road wheel. That said, if you still some good road tires on it it is a solid road bike to train and get fit on.
 
Question for you roadies. This never happened to me mountain biking but as I train more and ride much longer distances on the road bike my left elbow seems to get really stiff. To the point where 1.5 to 2 hours into a ride, raising my left arm and bending it at the elbow to signal a right turn hurts. Once I am off the bike for 30 minutes or so any pain when moving the elbow completely disappears except for when I straighten it completely. Anyone else have this issue? Have any tips to make it better?
 
That is not something I have experience in my short road riding career. I have had my triceps get a little sore down towards the elbow. Typically late in the ride on a long downhill in a low position, but it goes away quickly when I get off the bike and stretch out.

Funny that it's just one side. Have you ever injured that elbow?
 
Pilotforhire587 said:
Question for you roadies. This never happened to me mountain biking but as I train more and ride much longer distances on the road bike my left elbow seems to get really stiff. To the point where 1.5 to 2 hours into a ride, raising my left arm and bending it at the elbow to signal a right turn hurts. Once I am off the bike for 30 minutes or so any pain when moving the elbow completely disappears except for when I straighten it completely. Anyone else have this issue? Have any tips to make it better?
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Have you been fitted to your bike? Small changes in geometry make a big difference with biking. Usually runs around $100 or so for a quality fitting with someone who really knows what they are doing. Sometimes you'll pay the same for someone who doesn't really know what they are doing, so best to go by local referrals.
 
rframe said:
Have you been fitted to your bike? Small changes in geometry make a big difference with biking. Usually runs around $100 or so for a quality fitting with someone who really knows what they are doing. Sometimes you'll pay the same for someone who doesn't really know what they are doing, so best to go by local referrals.
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Not one of the in depth ones, and I know somethings changed with my body after the crash, most up that was upper though. I went by the shop today and had the owner, who is trained for specialized fitting, to take a quick look and see if he saw anything awry. He didn't so I am going to ask the Orthopedic doc in the morning at my last follow appointment for the collarbone. I really think its just getting used to me working harder, and that taking it easy a few days a week when I go back to work next week will help, but we will see in the morning.
I was talking to the shop owner about that this morning. I think I am going to have a custom fit done when I get the Allez Race built, and have it done to both bikes. I am swapping a lot of hardware over from the Madone to the Allez in the process so it would be a waste right now.
 
Raced the Fouche Gap RR on Saturday as a Cat 5. It was my first road race and I achieved all of my goals. Those were, don't crash, finish, finish well ahead of the last group, and learn. Back to work tomorrow so training will again be cut back and I will be praying for weekends off to race. Here's to hoping for a great season, if any of you guys are in BNA, bring your bikes.
 
Nice! So what were the stats? Looks like it was a 43 mile course, but how many riders in class and what kind of times?

On Saturday, I got out for my first outdoor ride since December. I still had to contend with snow on the road in places and it will be a couple of weeks before I can add the mountain climb into the mix because of that. Still it was nice to get out and compare my indoor training to the real thing. I was riding my much heavier Tricross Comp with beefy touring tires and my times were very close to what they were on the road bike last fall! Taking of 10lbs and training all winter seems to be working.
 
http://ridewithgps.com/routes/2275756

Ride was full of pretty good rollers, some stung bad, Avg speed was over 22mph and I believe the winning time in the 5's was around 1:55 or so. I finish 33 out of 50 at 2:03 I think. Race consisted of a hot start, 8 mile lead in, and then 2 loops of the course before a 1.3 mile climb that is over 8% for the majority of it. There is a 300 to 400meter section that gets down to 5% at about the half way point of the climb to give you a small breather but then its right back up again.

I have never seen yoyoing in a field like I saw in that race, it was nuts and dangerous, I tried to stay in middle of the peloton and near the double yellow line so that I had a place to bail if it hit the fan in front of me. Dropped guys off the back during the whole race. I finally got dropped at mile 23 on the last steep kicker on the loop. The field yoyoed so bad that the last 10 guys, including myself got shucked off the back, I tried to tt back for about 4 miles but didn't have the legs to do it alone so I slowed to a pace I thought I could hold and still make it up the climb. At about mile 33 a group of 4 guys that had been dropped before me and regrouped finally caught me. I started yelling to get into a pace line, take short, hard pulls and try to catch the lead group but it was to little to late. One guy that was in the group was quickly dropped leaving four of us, and only 3 of us were really willing to work to gain ground. Worked like that all the way to the climb, the two guys that had worked with me were dropped quickly on the climb and the wheel sucker paced behind me until about 100M to the finish. He finally started to work and was able to sprint past me. I WAS TOAST.

I learned a lot from the race. First and foremost I am glad that I didn't crash and that I finished. I am happy with 33rd, the top 20 guys in the race are all former triathletes or juniors that are at a cat 3 or 4 level but have to get 10 mass start races under their belt before they are allowed to Cat up. Behind them it was all about energy savings. The further back in the peloton you were, the more energy it took to accelerate after the damn yoyos. Looking forward to the next road race and my first crit. We will see what I can make with my schedule. It's fun though, I would highly recommend it to anyone who is a serious rider.
 
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