Recent Posts

21

Freewheeling / Re: VeloViewer Explorer Score and Max Square

« Last post by quixoticgeek on Yesterday at 10:45:26 pm »

A 200k DIY today helped me with another Municipality for the Long Term NL Challenge (the main aim beyond RRtY). But it also helped tick off some tiles along the way. I'm wondering if the best way to increase things isn't a close meshed ride with lots of deadends, but rather to do lots of parallel routes from A to B...

Did nothing for my cluster, nothing for my square, but explorer score is up at 6437...

J

22

Folders / Re: Cheaper Brompton

« Last post by JulesP on Yesterday at 10:38:30 pm »

While I'm not arguing that a modern smartphone is necessarily worth £1,000, the latest models are markedly more sophisticated than those of five years ago. Can the same be said of a Brompton..?

23

Audax / Re: Nutrition

« Last post by quixoticgeek on Yesterday at 10:34:57 pm »

You'd be surprised how little you *can* get away with eating on for a 200...

Today I did a 200k DIY. On the train to Enschede I had a baguette (about 250mm long), with 2 slices of cheese, a large cookie, and a packet of crisps. at 50km I had some fries with ketchup, and a can of coke, 100k in I had some M&M's and some "Crisp cheese savories" maybe half a handful of each. At 125k I had a slice of apple pie, and 400ml of fanta. At 180k I had a small handful of M&M's. and over the day I drank a 500ml bottle of coke. Total M&M consumption was 107gm.

My wahoo/strava think I burned ~4500kcal. I think I consumed about 2500kcal. but I'd need to do the maths more to be sure. I'm hungry now, but I'm not ravenously hungry. I was slow in the last 20k or so, but that's cos I came into the city...

Last April I had an ill-advised collision with flying insect, which resulted in a triggered gag reflex, and dumping of my stomach contents. I was 150km into a 300k Audax. My stomach refused to accept solid food, and I did the last 150k on about 600ml of coke.

If you have started the day with a full complement of glycogen (about 2000kcal), you've got enough energy to do most of the first 100k, as long as you drink enough water (your body needs water to burn glycogen).

I've been trying to lose weight, and have been doing so through cycling, a lot. I'm kinda used to being hungry on a bike ride... I may be faster if I ate better...

Anyway, the plural of anecdote is data...

J

24

PBP 2019 / Spending money

« Last post by paulworthington53 on Yesterday at 10:34:46 pm »

How much would be a reasonable amount of Euros to take for PBP?
Eating in some controls, some towns, sleeping in controls, no hôtels, no major mechanical repairs,...

Roughly ?

25

Audax / Re: Nutrition

« Last post by SR Steve on Yesterday at 10:34:00 pm »

Before a 200km DIY x GPS I usually have beans on toast for breakfast and between 2 and 10 SIS 40g mini energy bars during the ride depending on how hilly it is. So during a 200km with up to 1000m of ascent I would have two 40g bars and another 40g bar per additional 500m of ascent. I also carry between 2 and 4 gels in case I need a boost and have energy drink with additional electrolytes in my bottles. After the ride I have a protein bar and/or shake.

My diet is more varied on calendar events although still vegetarian and with a similar overall calorific intake.

I have never fasted, but my fuel intake on a 200km is generally lower than my output so I must be burning some fat. I tend to overeat on days when I'm not cycling and this keeps my fat reserves topped up.

26

The Pub / Re: Tune Association

« Last post by Thor on Yesterday at 10:32:13 pm »

Red Light - U2

27

The Pub / Re: what I have learned today.

« Last post by Tim Hall on Yesterday at 10:26:08 pm »

That the Microsoft Surface Pro has a micro SD card slot. This comes in handy if one has an Etrex in one hand and a gpx file on ones lapdancer in the other but the cable for connecting the two is many many miles away.

28

The Pub / Re: Tune Association

« Last post by rafletcher on Yesterday at 10:02:24 pm »

Roxanne - The Police

29

Audax / Re: Nutrition

« Last post by Chris S on Yesterday at 09:50:24 pm »

I'm really talking about 200k rides.

Rather depends on your work-rate, and how much practice/training you've had.

If you're pushing hard and in the front 25% of the ride, you might need some extra food over and above normal background meals. Anything else, you should just be able to eat "normally"; audax is pretty easy-going pace-wise.

With a little practice, I've ridden a 200 totally fasted - no food beforehand or during. It's fine at a moderate pace. Out of practice, I'll usually need some supplementary food because I'm having to push harder, or I'm just feeling sorry for myself because it feels like hard work.

If you want to minimise how much you eat on a ride:

1. Practice so you're fitter.
2. Eat low carb/keto for three months to get your system used to fat-burning.
3. Practice riding fasted.
4. Keep your HR low (comes naturally with 1).

If you don't need to minimise eating, then fine - but I find harder rides (hilly or faster, or both) make it harder for me to eat.

30

The Pub / Re: What are you doing right now?

« Last post by Mrs Pingu on Yesterday at 09:40:47 pm »

Nutter!