Legs gave up today
Discussion
I generally drink water with Nuun - like Zero - tablets dissolved in it, and cart round enough tablets to allow 1 litre per hour. Need it in the summer, too.
I also carry a few salt tablets, as these have helped stave-off cramps in the past, but haven't had to take any for a while.
It was very warm over the weekend - I went for a 10 mile walk yesterday afternoon and emptied a 2 litre Camelback.
I also carry a few salt tablets, as these have helped stave-off cramps in the past, but haven't had to take any for a while.
It was very warm over the weekend - I went for a 10 mile walk yesterday afternoon and emptied a 2 litre Camelback.
Well I'll get the normal stuff I get and get some tablets too.
Yeh it would be good, I think the route is fairly flat so shouldn't be too difficult, I'm almost over 17mph average for the commute now in the 10 weeks I've been doing it and that is full of traffic etc, but I'll post back with results as it will be a good test!
Yeh it would be good, I think the route is fairly flat so shouldn't be too difficult, I'm almost over 17mph average for the commute now in the 10 weeks I've been doing it and that is full of traffic etc, but I'll post back with results as it will be a good test!
Without knowing what you body will make of that distance, it is hard to say.
Generally shooting for around 300 calories/hour works.
For me, I usually have a bit more (I eat like a horse, even during races) but some of it has to be solid - If it is all gel/liquid I still don't feel that good.
The last really massive ride I did was the Paris Roubaix sportive and I think I had about 6 gels and 5 bars on the bike plus about 5 bottles of horrible french energy drink and plenty of cake at the feed stops (and a whole sausage at the last one
) - sounds like a shedload, but its what works for me - the guy I was riding wit had a few cakes and that was it.
Generally shooting for around 300 calories/hour works.
For me, I usually have a bit more (I eat like a horse, even during races) but some of it has to be solid - If it is all gel/liquid I still don't feel that good.
The last really massive ride I did was the Paris Roubaix sportive and I think I had about 6 gels and 5 bars on the bike plus about 5 bottles of horrible french energy drink and plenty of cake at the feed stops (and a whole sausage at the last one
) - sounds like a shedload, but its what works for me - the guy I was riding wit had a few cakes and that was it.Garlick said:
Aside from a cycling specific energy bar and some energy beans I was only drinking squash. Nail hit, probably.
I've had a similar experience ,I normally find if I substitute Go energy drinks with normal juice it makes a hell of a difference over 30 miles !I once tried experimenting mixing Red bull with energy drinks ........not reccommended ended up burping and hicuping along !!
Its a funny experience when you use all your carbs and crash , I was followed by the police once racing along at a good pace and climbed off the bike , only to immediely sit down ...couldnt move my legs ...they thought i was drunk !!
a good cup of sweet tea sorted me out
hugh_ said:
What are these "energy beans" that I keep seeing mentioned?
Here you go. I quite like them, seem to work too. http://www.wiggle.co.uk/jelly-belly-sport-beans-24...
I believe cadence also has a lot to do with avoiding cramping/legs giving up. Last year I suffered from the most excruciating cramp, once on a road ride and a number of times on long MTB rides around Swinley Forest.
In part it was down to not taking enough food/drink on during the ride, but I noticed it almost always happened on short hard bursts or climbs. I now try to keep my cadence above or about 100 rpm while on the road, and as high as possible on the MTB and have not suffered for a long time - I do experience the odd bit of muscle burn from time to time but nothing debilitating.
I also always ride with a bottle of PSP22 carb drink, a bottle of hydration drink with a High5 Zero tablet and take a couple of flapjacks, banana and some jelly babies with me. If I am going for a longer road ride (50-ish miles) I also have a bowl of weetibix with a sliced Banana half an hour before setting off - really does the trick! If I have been on a long ride I also find that a pint of chocolate milkshake when I get home stops the dreaded nighttime cramps in the calves!
One final thing that goes without saying is spending a couple of mins stretching before and after a ride has a big effect and will also help avoid cramp.
In part it was down to not taking enough food/drink on during the ride, but I noticed it almost always happened on short hard bursts or climbs. I now try to keep my cadence above or about 100 rpm while on the road, and as high as possible on the MTB and have not suffered for a long time - I do experience the odd bit of muscle burn from time to time but nothing debilitating.
I also always ride with a bottle of PSP22 carb drink, a bottle of hydration drink with a High5 Zero tablet and take a couple of flapjacks, banana and some jelly babies with me. If I am going for a longer road ride (50-ish miles) I also have a bowl of weetibix with a sliced Banana half an hour before setting off - really does the trick! If I have been on a long ride I also find that a pint of chocolate milkshake when I get home stops the dreaded nighttime cramps in the calves!
One final thing that goes without saying is spending a couple of mins stretching before and after a ride has a big effect and will also help avoid cramp.
swerni said:
MadDad said:
I believe cadence also has a lot to do with avoiding cramping/legs giving up. Last year I suffered from the most excruciating cramp, once on a road ride and a number of times on long MTB rides around Swinley Forest.
In part it was down to not taking enough food/drink on during the ride, but I noticed it almost always happened on short hard bursts or climbs. I now try to keep my cadence above or about 100 rpm while on the road, and as high as possible on the MTB and have not suffered for a long time - I do experience the odd bit of muscle burn from time to time but nothing debilitating.
I also always ride with a bottle of PSP22 carb drink, a bottle of hydration drink with a High5 Zero tablet and take a couple of flapjacks, banana and some jelly babies with me. If I am going for a longer road ride (50-ish miles) I also have a bowl of weetibix with a sliced Banana half an hour before setting off - really does the trick! If I have been on a long ride I also find that a pint of chocolate milkshake when I get home stops the dreaded nighttime cramps in the calves!
One final thing that goes without saying is spending a couple of mins stretching before and after a ride has a big effect and will also help avoid cramp.
just as a thought.In part it was down to not taking enough food/drink on during the ride, but I noticed it almost always happened on short hard bursts or climbs. I now try to keep my cadence above or about 100 rpm while on the road, and as high as possible on the MTB and have not suffered for a long time - I do experience the odd bit of muscle burn from time to time but nothing debilitating.
I also always ride with a bottle of PSP22 carb drink, a bottle of hydration drink with a High5 Zero tablet and take a couple of flapjacks, banana and some jelly babies with me. If I am going for a longer road ride (50-ish miles) I also have a bowl of weetibix with a sliced Banana half an hour before setting off - really does the trick! If I have been on a long ride I also find that a pint of chocolate milkshake when I get home stops the dreaded nighttime cramps in the calves!
One final thing that goes without saying is spending a couple of mins stretching before and after a ride has a big effect and will also help avoid cramp.
Why don't you put the psp22 and the Zero's in the same bottle, that way you double up.
It's what I do, tastes quite nice as well
Honestly - I hadn't thought of that! 
MadDad said:
I believe cadence also has a lot to do with avoiding cramping/legs giving up.
MadDad said:
I now try to keep my cadence above or about 100 rpm while on the road, and as high as possible on the MTB and have not suffered for a long time
Weird, I suffer the complete opposite, I struggle to hold a high cadence, I have quite big legs and can push a big gear with relative ease, but if I try to spin my legs for any distance the lactic acid builds up fast, followed by cramps, normally in my calves first.On the road I normally hold a cadence of around the 75 rpm mark. I spent some time a couple of years back where I worked on my cadence and started to be able to hold high 80's but I never felt comfortable like it.
I haven't got a clue what my average cadence is. But I'm going for a ride tonight so I might have a go at seeing what it is.
I've been thinking about why my legs gave up on me, so I don't have to go through that again, and I think it was slight dehydration and the fact my route was quite stop/stop in busy areas. Looking at my data there was only about 2 x 5km stretches where I didn't come across traffic - the rest of was slow down, then speed up, then back down (which I'm sure didn't help!!).
I remember at the turning around point and wiping my head which was pretty much just dried sweat (a lot of salt). Definitely going to be packing more liquids in before I go past 30km now.
I've been thinking about why my legs gave up on me, so I don't have to go through that again, and I think it was slight dehydration and the fact my route was quite stop/stop in busy areas. Looking at my data there was only about 2 x 5km stretches where I didn't come across traffic - the rest of was slow down, then speed up, then back down (which I'm sure didn't help!!).
I remember at the turning around point and wiping my head which was pretty much just dried sweat (a lot of salt). Definitely going to be packing more liquids in before I go past 30km now.
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