Distance (miles): 40 Avg. Moving Speed (mph): 19.1 Moving Time: 2:09:01 Total Time: 2:10:58 Ride Total TSS and IF: 111.4 / 0.72
Group or Solo:
Solo
Goal:
Endurance Type Ride
Ride Description:
The legs seemed compliant to the suggested load. The ride went as well as could be expected on a rather crowded path. It was a great day out and a nice cruise on the Mule (Felt B10). Love being on the bike.
Weather:
Temperature Start (F): 84 Temperature Finish (F): 84 Wind: 9 mph NW Sky: Sunny
Nutrition Intake During and After:
24 oz from Bottle #1 water, BCAA, Glutamine 8 oz from Bottle #2 water GU gel @ mile 20 Post Ride | 30 gram protein drink, BCAA drink from the Vitamin Shoppe
For each ride I use these supplements in my bottles rather than a premix like Gatorade or similar drinks. I used Hammer Heed and Perpetuem for a while, but switched over to products like this several year ago. This is not an endorsement or a suggestion that others should use these products. This is just what I am currently using in my bottles. The adjustment that I make is with the Cytomax (maltodextrin) carbohydrates. Training sessions or rides that are less than two hours in duration I usually do not use maltodextrin in the drink and may use a gel packet instead.
The BCAA's, Amino Acids with additional Glutamine are what I call recovery insurance. Are they necessary and do they add anything to performance during a ride? Probably not, but I have noticed with the amount of training that I do that recovery does indeed seem to be a bit better with them than without. Plus I use a post ride whey protein drink before the drive home. A lot of this stems from my long background as a competitive bodybuilder and you know us bodybuilders have a deep attraction to protein intake. It's what we do :-)
The Trace Mineral drops are my go to electrolyte supplement. It is just a whole lot more convenient to put a few drops in the bottles before leaving the house than wonder when I am going to pop some capsules during a brisk pace. Once the ride starts I don't have to be concerned with it since it is already in the bottles. I'll have to admit that cramps for me usually stem from riding at level higher than I am capable rather than some electrolyte imbalance.
Maltodextrin has served me well as a carbohydrate source. I prefer it over other sources and I have rarely had an upset tummy with this source. I never use the full serving size as suggested on the container. I typically use one or two scoops based on the distance for the ride. As mentioned earlier I do not use maltodextrin on short rides for weight control. Other sources of carbohydrates during a long ride are gels from Hammer Nutrition or Gu and a Clif Bar.
There are reasons I have selected each of these that I am not going to go into detail as why I like each of these supplements. This post is just to point out what I am currently using.
One tip that I use a single water flavor packet like Hawaiian Punch or similar to cover the taste of the amino acids and BCAA.
Distance (miles): 48 Avg. Moving Speed (mph): 17.5 Moving Time: 2:45:50 Total Time: 2:45:50 Ride Total TSS and IF: 170.3 / 0.786
Group or Solo:
With Keith B.
Goal:
Endurance Type Ride
Ride Description:
We were not sure about the weather forecasts, nevertheless, I saw an email from Keith saying he was on his way up to the brewery and I was already packed to go somewhere so I gladly headed north.
Just as we started to get ready it started to rain lightly, but we rolled out and no sooner than we were on Busch Drive it stopped raining and it never rained again during the 48 mile route. It turned out to be a great day of cycling with Keith and he sure pushed the pace today. At times it felt like it was all I could do to hold his wheel and I believed he led the charge for about 75% of the route. It felt like I had a few brief moments taking a turn.
At the end I am very grateful that we did not let the forecast intimidate us. I doubt I could have done this type of effort inside today. Turned out to be a pretty good day on the bike.
Weather:
Temperature Start (F): 78 Temperature Finish (F): 78 Wind: calm Sky: Heavy clouds with threat of rain, slight rain at the start, high humidity
Nutrition Intake During and After:
24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin 8 oz from Bottle #2 water GU gel @ mile 20 Post Ride | 30 gram protein drink Home |
Distance (miles): 68 Avg. Moving Speed (mph): 17.3 Moving Time: 3:56:46 Total Time: 4:06:07 Ride Total TSS and IF: 215.7 / 0.74
Group or Solo:
With Mike Q. and Keith B.
Goal:
Endurance Type Ride
Ride Description:
Great to get out and ride with Mike and Keith on a casual paced ride on the common BBC Metric route. Not much to really share other than a very brief light rain and some gusts of wind on the return. Just a good day to be out and share some miles with friends. Thank the Lord being safe today.
However, we did see the after effects of a crash. Based on the equipment surrounded by the police it looked like two Tri bikes and appeared that one of the high frames was broken in half, but it was hard to tell. We did not see the athletes and it did not appear that any cars were involved. I just hope they are okay.
Weather:
Temperature Start (F): 76 Temperature Finish (F): 86 Wind: 7 mph SW Sky: Heavy clouds at time, brief rain, very humid
Nutrition Intake During and After:
24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin 24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin Gu gel @ mile 20 Gu gel @ mile 54 Post Ride | 30 gram protein drink
Distance (miles): 80 Avg. Moving Speed (mph): 16.8 Moving Time: 4:44:28 Total Time: 5:04:09 Ride Total TSS and IF: 218.5 / 0.679
Group or Solo:
With Mike
Goal:
Endurance Type Ride
Ride Description:
Glad to have Mike along with me on today's ride. We tried to get going fairly early to beat some of the heat, but we ended up in it for the last couple of hours. If that wasn't bad enough my stomach was also upset on the last 40 miles. With that going on I just did not have it in me to push the pace. At least we arrived back to the lot safely.
Weather:
Temperature Start (F): 71 Temperature Finish (F): 91 Wind: 7 mph W Sky: Sunny
Nutrition Intake During and After:
24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin 15 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin Gu gel @ mile 20 1/2 Cliff Bar @ mile 40 Post Ride | 30 gram protein drink
Distance (miles): 80 Avg. Moving Speed (mph): 18.5 Moving Time: 4:20:30 Total Time: 4:24:44 Ride Total TSS and IF: 243.3 / 0.749
Group or Solo:
Solo
Goal:
Endurance Type Ride
Ride Description:
It felt great to get out for another longish solo ride on my usual out and back route.
Weather:
Temperature Start (F): 67 Temperature Finish (F): 87 Wind: 2 mph N (Calm) Sky: Sunny
Nutrition Intake During and After:
24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin 8 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin Gu gel @ mile 20 1/2 Cliff Bar @ mile 40 Post Ride | 30 gram protein drink
