100k bike ride in a months time, any supplemnts to help me
Discussion
Hi all,
Ive signed up for the Manchester 100k ride end of August, i did it last year in 4;35m,
Naturally i want to beat my time this year, but haven't put the effort in for training, in the last few weeks, so im starting tonight.
i know what to do, a couple of runs into the peak district and i will be fine i think.
The question is, the lads in the office are always drinking these shake drinks, seem to be protein,
is there anything i should be taking now that will help me, protein, creatine shakes etc?
Ive signed up for the Manchester 100k ride end of August, i did it last year in 4;35m,
Naturally i want to beat my time this year, but haven't put the effort in for training, in the last few weeks, so im starting tonight.
i know what to do, a couple of runs into the peak district and i will be fine i think.
The question is, the lads in the office are always drinking these shake drinks, seem to be protein,
is there anything i should be taking now that will help me, protein, creatine shakes etc?
Make sure you get plenty of carbs and sugar while riding then some protein as soon as possible after you finish.
Personally, I recommend the highly technical combination of flapjacks, jelly babies and then chocolate milk but feel free to buy the brightly coloured equivalents in the with the "science" bit on the outside of the packet if you prefer.
Personally, I recommend the highly technical combination of flapjacks, jelly babies and then chocolate milk but feel free to buy the brightly coloured equivalents in the with the "science" bit on the outside of the packet if you prefer.
Seriously?
you mean there isn't a quick shake drink i can take to knock an hour of my time? lol.
i will slowly get the miles in this week then and get some more distance rides over the next few weeks,
last year i had loads of pasta the night before and some toast and oatsos simple in the morning, and took a banana for the ride, i also put some dioralite in my water bottle,
will do the same again i think.
cheers
you mean there isn't a quick shake drink i can take to knock an hour of my time? lol.
i will slowly get the miles in this week then and get some more distance rides over the next few weeks,
last year i had loads of pasta the night before and some toast and oatsos simple in the morning, and took a banana for the ride, i also put some dioralite in my water bottle,
will do the same again i think.
cheers
Protein after each training ride will help, but the source doesn't matter. The shakes etc can be convenient if you are doing a lot, but milk works just as well (and chocolate has an anti-inflammatory effect!).
On the ride itself, I'd look to consume more than just a banana. There is a limit to how much you can carb-load and on a long cycle you can easily deplete those stores. We have cake-stops for a reason! If you don't want to stop then back a flapjack/energy bar or two for on the way is a good idea. Eat them before you need to. Take some sugar as well (jelly babies/energy gels) in case you start flag and need a quick "pick me up".
Regarding hydration, Dioralyte is undeniably effective but tastes like arse (IMHO). This is one of the areas where I will splash out on proper products, something like this: http://www.wiggle.co.uk/high5-zero-electrolyte-dri... does the same job but tastes better. Alternatively I just mix up some squash and lob a decent pinch of salt in (or even better lo-salt).
There is no magical solution though, it's just a question of what suits you best.
On the ride itself, I'd look to consume more than just a banana. There is a limit to how much you can carb-load and on a long cycle you can easily deplete those stores. We have cake-stops for a reason! If you don't want to stop then back a flapjack/energy bar or two for on the way is a good idea. Eat them before you need to. Take some sugar as well (jelly babies/energy gels) in case you start flag and need a quick "pick me up".
Regarding hydration, Dioralyte is undeniably effective but tastes like arse (IMHO). This is one of the areas where I will splash out on proper products, something like this: http://www.wiggle.co.uk/high5-zero-electrolyte-dri... does the same job but tastes better. Alternatively I just mix up some squash and lob a decent pinch of salt in (or even better lo-salt).
There is no magical solution though, it's just a question of what suits you best.
FredClogs said:
Personally I wouldn't bother, just enjoy your day and enjoy your ride outs, you want to chase down a few minutes in a 4 hour bike ride? Why bother?
Running out of energy mid-ride sucks. It's a horrible experience and turns an enjoyable ride in to a chore; that's why.It's not going to be an issue if you are pottering around the park for 4 hours or going for a quick 10 mile blast, but covering 100k at a reasonable speed is enough to do it. Make that 100 miles and you are definitely going to struggle without food. No need to go over the top with it but taking a small amount of food and drink with you is hardly a bother.
Mr Will said:
FredClogs said:
Personally I wouldn't bother, just enjoy your day and enjoy your ride outs, you want to chase down a few minutes in a 4 hour bike ride? Why bother?
Running out of energy mid-ride sucks. It's a horrible experience and turns an enjoyable ride in to a chore; that's why.It's not going to be an issue if you are pottering around the park for 4 hours or going for a quick 10 mile blast, but covering 100k at a reasonable speed is enough to do it. Make that 100 miles and you are definitely going to struggle without food. No need to go over the top with it but taking a small amount of food and drink with you is hardly a bother.
FredClogs said:
I think you might have misread the op. Either that or you've got roid rage. (Hemorrhoids)
Nope, he's asking for advice on what to eat and drink on a 60+ mile bike ride that will take him nearly 5 hours. I've suggested flapjacks and salty squash plus some jelly babies for emergencies. Care to explain the problem with that? 
Mr Will said:
FredClogs said:
I think you might have misread the op. Either that or you've got roid rage. (Hemorrhoids)
Nope, he's asking for advice on what to eat and drink on a 60+ mile bike ride that will take him nearly 5 hours. I've suggested flapjacks and salty squash plus some jelly babies for emergencies. Care to explain the problem with that? FredClogs said:
He's asking whether he should be taking protein supplements etc... three weeks before a 60mile bike ride. Like I said I think you failed to read the op.
I answered that by saying that some protein after training can be beneficial but no need for special shakes, a glass of milk does the job just fine. Again, if you think that is bad advice, please explain, I'm still confused what you are so angry about... Mr Will said:
FredClogs said:
He's asking whether he should be taking protein supplements etc... three weeks before a 60mile bike ride. Like I said I think you failed to read the op.
I answered that by saying that some protein after training can be beneficial but no need for special shakes, a glass of milk does the job just fine. Again, if you think that is bad advice, please explain, I'm still confused what you are so angry about... I agree with what Mr Will has said - ignore the people who have rudely shouted him down. As someone who regularly rides well over 100kms on training sessions, my advice is that no amount of proteins or supplements taken now, will affect your performance for the ride. However what you do the morning of the ride, will. Bearing in mind 100kms is not that far, you don't need to go too over the top. A decent breakie of either porridge or, in my case, very often baked beans! followed by a round of brown toast and a cup of coffee. For the ride itself generally I don't take much for 100kms, but a handful of jellybabies and/or fig biscuits is always handy to have just incase. Some people prefer to take a banana. As regards liquid intake a 500ml bottle of water I find is more than adequate
Well I went out last night did 7 miles. Ave 14 mph. Top speed of 28.
Not too bad for a chunky monkey.
I will get on the rower tonight in the shed for 20 mins. The only thing that wil make me quicker
Is less of me.
I've ordered some of those high5 zero things as well
Will let you know how I get on periodically
Thanks for the help
Not too bad for a chunky monkey.
I will get on the rower tonight in the shed for 20 mins. The only thing that wil make me quicker
Is less of me.
I've ordered some of those high5 zero things as well
Will let you know how I get on periodically
Thanks for the help
Hi all
did it 4:45m, was 9 mins slower, than last year, im putting it down to slightly different route and a couple of stone.
in the end i started drinking alot of water with those zero or sis tablets in,
then a daily centrum tablet, and some creatine, over the last two weeks.
during the race i had some more water with those tabs in, and took some spares with me for when i filled up, i also took the sis gel sachets and a breakfast bar.
the only place im aching is the back of my arms, everthing else feels ok, boredom was a major factor though, it doesnt take very long to starting looking at the scenery and the next min youve dropped off your pace.
was good though
did it 4:45m, was 9 mins slower, than last year, im putting it down to slightly different route and a couple of stone.
in the end i started drinking alot of water with those zero or sis tablets in,
then a daily centrum tablet, and some creatine, over the last two weeks.
during the race i had some more water with those tabs in, and took some spares with me for when i filled up, i also took the sis gel sachets and a breakfast bar.
the only place im aching is the back of my arms, everthing else feels ok, boredom was a major factor though, it doesnt take very long to starting looking at the scenery and the next min youve dropped off your pace.
was good though
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