Question about next weeks long Bike

Hugh Pope

 

Hello Coach,  I did my Camp week long ride #1 this Tuesday before the weekend;  due to I am away traveling over weekends for my job.  Anyway,  The long ride was fun yet I fell apart on the last 15 miles of the 102 miles/8 hour ride.   I think hydration was a big part of my bonking.    The problem I had was not being able to carry or find enough h2o. I had to completely miss day 2 or Camp due to feeling completely out of it and not able to eat.

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So my question is about my next long ride;  What do you think about doing it on my Wahoo trainer.  Being at home I can have all the h2o etc. just a hand length from my trainer.  This is my 1st IM and it is a flat course IMMD.  I would not have all the ups and down hills as the local long ride in the NYC area.   Thanks for checking in on this concern.

Coach Patrick

Hugh, you can't be the heat and the outdoor riding right now. Can you do a loop or 2x out and back? I use a 28 mile loop and ride it 4x so I can get my fueling in...but I also now have 5 bottles on my bike and 1 in my jersey so good for 3 hours.

If ^that^ doesn't work, then indoors would work, but I'd prefer you think out of the box.

Note - you mention "lack of water" as an issue. I assume that you aren't actually drinking water, as we talk explicitly in our nutrition guidance (http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Nutrition+Central) that water along is NOT GOOD on race day. Please confirm...

Hugh Pope

Thanks for your response Coach Patrick, Yes I would like to confirm my h2o stops have been to make my hydration drinks. However, a couple of follow-up questions: when I do a Gu or solid food should I be using water or the hydration drink? And thanks for the tip on just doing out and backs which I can do Central Park loops which are 6 miles around. Lastly, I am still do a trial and error method on finding what will work for the bonk feeling. It seems so far a little real food is helping. ( like 1/2 banana or some Power Bar wafer) Using caffeine is working however should I use caffeine gu's before the Bonk feeling or wait until early bonk feeling comes? I like the bike it is that I am on the slow-side and will take me most likely around 7 hours to complete the 112 miles. Hence the bonk.

Coach Patrick

Hugh, happy to follow up!

1) You should be able to eat with your sports drink, esp if you food is good exercise food (we recommend powerbar products as they have lots of sodium in them). Water only as a last resort.

2) I recommend you move to caffeine in part two of your ride. So my nutrition plan on the bike, for your reference, is:

+ 2 bottles of Gatorade Endurance per hour
+ 1/2 powerbar at 10'
+ 1/2 powerbar at 40'
+ 1 power gel at 10'
+ 1 power gel at 40'
+ 1 power gel at 10'
+ 1/2 powerbar at 40'
+ 1/2 powerbar at 10'
+ Caffeinated gels remainder of intervals....

Hugh Pope

Hello Coach Patrick,  Your nutrition plan will be a  great help I think.  I just would like to make sure I understand the lingo: 

 

+ 1/2 powerbar is at 10'  is at 10 miles or 10 minutes?  Then + 1/2 powerbar is at 40'  si  minutes or 40 miles?

 

In addition the + 1 power gel at 10' next 10 miles or minutes?

 

I apologize for my lack of understand and again Thanks for your patience with guys like me.

 

Many Thanks for the guidance.

 

Hugh 

Coach Patrick

Hugh, that's why we are here....no worries!

Yes, I eat on the 10s and 40s (minutes). My bottles are done on the 30s and 60s, and the 60s is when I have a salt pill or something, and often just shift to stand up and stretch a bit!

But as with anything nutritional, please test first!

Hugh Pope

Hello Coach Patrick,  yeah that sounds like a plan..  I will do a test bike this week. 

 

Big Thanks,

 

Hugh