So, back to normally schedule blogging thankyouverymuch.
A gazillion years (pre-weight epiphany blogging tangent), Trying to Tri asked me a question about getting calories on the bike. And, since I don't have her email address, I was going to leave a really protracted response on her blog. On a totally unrelated post. Which might violate some blogging rule somewhere. I dunno, but I'm not going to risk it.
Protracted post goes here.
[oh, and by the way, i'm pretty sure there's a way to let people see your email addresses when you post...so they can reply...cause you know, there are bloggers out there who i've been DYING to write (and this means YOU, AGA!) and never can because their emails are hidden...just saying]
So...eating on my bike. And, for that matter on the run.
I've changed things up recently on account of advice from the Elf and a commitment to never have to puke in the water again. It really wasn't even as pleasant as it sounds. Seriously.
The Elf gave me advice lots of advice on coming to what works for me, but I'm going to just highlight a couple of things here. I hope she doesn't mind. Maybe she'll never know...she is down with the girls in somewhere like South Cakalacky on a hunt for the wizard. SOMEONE, QUICK, DISTRACT THE COACH! I'M GOING TO GIVE AWAY SOME OF HER SECRETS!
First -- do your race nutrition all the time. And I don't mean kind of sort of maybe do your race day nutrition when you're training. I mean every time you eat or drink on the bike or run, you eat or drink what you would during a race. That was a mistake I made last year -- I was trying a million different products and I would use certain things for longer rides and totally different products for medium rides. It was a mess.
Now, I have a plan for getting a certain number of calories on board based on the clock. If I'm doing a 90 minute ride, then I get 90 minutes into my master plan. A 3 hour ride? Same plan...I just happen to get 3 hours into it. You get the picture.
Second -- Make and stick to time markers. I never ever ever would have thought of this, but it makes absolute sense. Decide when eating on the bike works for you. And then ever single time you're on the bike (for long enough to need the nutrition) eat at those times. For me? 0:10, 0:40, 1:20, 2:00, and so on for intervals of 40 minutes.
Now, I don't even think about it anymore. I see 1:20 on the CatEye and I eat. It takes the thought out of it, and I've been screwed in the past by asking too much of my noodle. In West Virginia last year I was all over the place...eating at odd intervals, trying to get down too much at one time to catch up with my plan. Not good.
Now, I have my numbers. And my noodle can take a break and think about other things. Like staying upright and watching for potholes. It's a good trade off.
Third -- break it down into units for each feeding, with each unit in kind of the same caloric ballpark. That way, you can move units around, based on how you're feeling. If my stomach is feeling sour 90 minutes into the bike, I can switch out a bag of beans for a 1/2 of a power bar. Close in calories, and gives me some flexibility. And since I've taken the variable of when out of play, I can manage the variable of what.
Fourth -- this isn't eating, but it's always a good idea to do a sweat test to see if you're sweating as much as you think you are. Turns out, when I'm in my basement without a fan, I only need 16 oz of fluids. Later in the season, when I'm spending more time outside I'll test again.
So, to answer Trying to Tri's question, here's what I plan on doing this weekend for my long ride. I hope it helps!
0:10 - Fruit Punch sport beans (100 cal)
0:40 - 1/2 Powerbar protein plus (145 cal)
1:20 - 3 Clif Bloks (1/2 pack)(90 calories)
2:00 - 1/2 Powerbar protein plus (145 cal)
2:40 - Fruit Punch sport beans (100 cal)
20 oz Accelerade each hour (180 cal)
So for a three hour ride, I'm consuming about 1120 calories.
(but only on intervals of 40 minutes)