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Your cycling
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| rjc_43 |
Posted on 13-05-2014 13:55
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Team Leader
Posts: 6716
Joined: 13-10-2007
PCM$: 200.00
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For long rides, depending on the time of the year, I take (200km ride, ridden twice - rode two hours to race, raced, rode two hours back):
1 * phone
1 * puncture repair items - inner tube, multi tool, tyre levers, pump
1 * card/cash (just in case...)
4 * scones/hot cross buns/mini bagels
1-2 * clif bar's bars
2 * mule bar gels
2 * 600ml nuun filled bottles
2 * nuun spare tablets for refills.
During winter, I'm likely to replace/add to the hot cross buns with cereal bars, scotch pancakes, brioche, fig rolls and the like. Diversity is key.
I also keep energy products to a minimum - mainly because operating at race speeds means I can't eat solids, and also because I don't deem them the best thing for you.
[url=cleavercycling.co.uk]  [/url] |
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| Aquarius |
Posted on 13-05-2014 20:13
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Grand Tour Specialist
Posts: 5220
Joined: 29-11-2006
PCM$: 200.00
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rjc_43 wrote:
I also keep energy products to a minimum - mainly because operating at race speeds means I can't eat solids, and also because I don't deem them the best thing for you.
I generally ate solids during races when the expected duration was close or superior to two hours. That meant I tore the blisters before the start though, which meant that if for some reason I didn't eat my food it was wasted, but that was the smartest thing to do to. Energy drinks didn't bring enough slow carbs or slow sugars (whatever you call them) for those longer races, IMO. |
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| mowinckel91 |
Posted on 13-05-2014 20:23
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Breakaway Specialist
Posts: 995
Joined: 24-02-2007
PCM$: 200.00
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Hi, I just started cycling again and I want to get in good shape within 1.5 months, then im off to the Alps. Any good tips on how to get quick back to shape? |
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| mowinckel91 |
Posted on 13-05-2014 20:23
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Breakaway Specialist
Posts: 995
Joined: 24-02-2007
PCM$: 200.00
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Hi, I just started cycling again and I want to get in good shape within 1.5 months, then im off to the Alps. Any good tips on how to get quick back to shape? |
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| Malkael |
Posted on 13-05-2014 20:26
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Sprinter
Posts: 1697
Joined: 02-08-2010
PCM$: 200.00
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I believe 'Complex Carbohydrates' would be the term you were looking for, although 'Low GI' could be another term to use. The more complex the carbohydrate the longer it takes to break down and be absorbed in to the blood stream, with the opposite being 'Simple Carbohydrates'.
Last I studied Glycemic Index, or loading, was measured by studying the carbohydrate content of food. Low GI foods experience a slower and steadier absorption of the glycose in to the blood stream. With the opposite, a faster absorption, occurring in High GI foods, ergo why High GI foods can result in a sudden spike in blood sugar levels.
Edit #1: Okay, I've made that a bit more organised and hopefully easier to read.
Edited by Malkael on 13-05-2014 20:42
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| Aquarius |
Posted on 13-05-2014 20:38
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Grand Tour Specialist
Posts: 5220
Joined: 29-11-2006
PCM$: 200.00
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@Malkael : thanks. I meant the slow burning carbohydrates (or slow sugar)
@mowinckel91 : it's impossible to give relevant tips without having an idea of your current physical condition, nor of how much you intend to do in the Alps |
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| Strydz |
Posted on 13-05-2014 20:51
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Team Leader
Posts: 5894
Joined: 02-08-2011
PCM$: 1625.00
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Aquarius wrote:
SSJ2Luigi wrote:
so anybody got plans for long riders this week? please say no, please say no, please say no, please say no, I like being second place at the daily leaderboard 
Depending on the weather I might tackle May's Gran Fondo this weekend.
With all the latest additions to the group I wouldn't hope to keep a top 3 till the end of the week if I were you.
I might even struggle for a top 3 this week, I knocked out 550 last week and wasn't ahead by much at all in the end
Hells 500 Crew and 6 x Everester
Don Rd Launching Place
Melbourne Hill Rd Warrandyte
Colby Drive Belgrave South
William Rd The Patch
David Hill Rd Monbulk
Lakeside Drive Emerald
https://www.everesting.cc/hall-of-fame/ |
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| Ad Bot |
Posted on 22-11-2024 01:25
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Bot Agent
Posts: Countless
Joined: 23.11.09
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| aidanvn13 |
Posted on 13-05-2014 20:52
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Classics Specialist
Posts: 2797
Joined: 06-11-2010
PCM$: 200.00
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For longer, more relaxes training rides (3-5 hours at easy pace) I'd usually take the following:
Spares:(all in a saddle bag)
- Inner tube
- Tyre levers
- Multi-tool
Food:
- High caffeine energy (only there incase I bonk)
- 2 Energy bars, anything from Hammer bar to a Powerbar
- Little ziplock bag with dried fruit/nut mix
- 1 coffee stop at a nice café  (a must on a chilled ride with friends)
Drinks:
- 2 x 750ml bottles of endurance energy drink
- bottles are usually refilled with water half way through
Other:
- Cell-phone (a must)
- Extra cash (about R100 or more or less 10€)
- Anti-histamines (pills for my allergy of bee-sting)
- I've got an app called Ride ID which I open when I go on rides. If I was to be involved in an accident and someone took my phone, they'd see who to contact, ie my parents. It also displays my medical aid details and medical info.
- If I'm not 100% sure it will be warm I take a jacket. I suggest always taking a jacket just incase.
For 1,5 - 2hr rides I normally don't take spares or any nutrition as my reserves should last me at least 2 hours (even if it is 2 hours of intervals).
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| mowinckel91 |
Posted on 13-05-2014 20:52
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Breakaway Specialist
Posts: 995
Joined: 24-02-2007
PCM$: 200.00
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Aquarius wrote:
@Malkael : thanks. I meant the slow burning carbohydrates (or slow sugar)
@mowinckel91 : it's impossible to give relevant tips without having an idea of your current physical condition, nor of how much you intend to do in the Alps
physical shape is ok, i've been cycling a lot before but had half a years break. Gonna do around 100 kilometers a day |
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| ember |
Posted on 13-05-2014 20:58
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Team Leader
Posts: 6849
Joined: 27-03-2008
PCM$: 700.00
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After two years of basically no road riding at all, and four years after my previous race, I made my "comeback" this Sunday, doing a race of 80 kilometers (a 40 kilometers lap with five short hills twice).
Must admit I had forgotten how fun it actually is, but also how dangerous it might be. The race went above all expectations, I finished joint fifth out of 186, 13 seconds behind the winner that went clear on the penultimate hill, averaging just above 40 km/h.
We had a sharp corner 500-600 meters before the finishing line, and wow how those men aged 30 and older insist on risking everything to try to win the race. Our group played it nice and according to the traffic rules through the whole race, but on the last kilometer before the corner, they were all over the road in both driving directions and on the footpath as well, just to try to get the best position possible.
The scared me away from the sprint, and I just followed wheels to cross the line safely.
But the joy and fun during the race definitely made me decide to pick up the bike a bit more this summer, and I'll also try to participate in a couple of other races as well. My only ambition for the races I might do, will be to just finish safe and avoid the ambulance after seeing how a sprint in such races works.
Edited by ember on 13-05-2014 20:58
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| Aquarius |
Posted on 13-05-2014 22:45
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Grand Tour Specialist
Posts: 5220
Joined: 29-11-2006
PCM$: 200.00
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mowinckel91 wrote:
Aquarius wrote:
@Malkael : thanks. I meant the slow burning carbohydrates (or slow sugar)
@mowinckel91 : it's impossible to give relevant tips without having an idea of your current physical condition, nor of how much you intend to do in the Alps
physical shape is ok, i've been cycling a lot before but had half a years break. Gonna do around 100 kilometers a day
As mentioned before, I did the Alps and Pyrénées some years ago, without any mountain around where I live. I prepared by doing km and climbing the local hills (some have regular 6-7 % slopes, same as in the mountains, but much shorter of course).
If your endurance is already present, you might want to work either on strength because you'll never turn legs fast enough on the steepest slopes, or on your VO2 max because it's always tempting to climb faster.
I'd say MTBing might provide a feeling close enough to mountains, i.e. spinning legs fast, not going fast at all, feeling heavy, etc.
Riding on rollers or a home trainer could be smart as well, as you'll have to pedal for a long while, possibly one hour or more, without any rest (unless you stop), which might be a disturbing feeling if you're used to have descents every dozen of km.
Edited by Aquarius on 13-05-2014 22:58
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| CrueTrue |
Posted on 14-05-2014 21:56
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Tour de France Champion
Posts: 29989
Joined: 20-10-2006
PCM$: 200.00
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Shonak wrote:
Aquarius wrote:
Shonak wrote:
So many new faces lately, looks like SN's strava mention was really worth it. Welcome everybody to the group! 
We'd need a "who's who" though, there's hardly a third of the newcomers that I could relate to a PCM.Daily nickname.
Yeah, I'd appreciate a little who's who too. After all, it's the PCMDaily Group and not the "Getting your weekly effot smashed by unknown super-talents". 
I'm Mike
But seriously, someone should make a list in the 1st page or something. |
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| SSJ2Luigi |
Posted on 14-05-2014 22:02
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World Champion
Posts: 11971
Joined: 21-07-2012
PCM$: 400.00
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CrueTrue wrote:
Shonak wrote:
Aquarius wrote:
Shonak wrote:
So many new faces lately, looks like SN's strava mention was really worth it. Welcome everybody to the group!
We'd need a "who's who" though, there's hardly a third of the newcomers that I could relate to a PCM.Daily nickname.
Yeah, I'd appreciate a little who's who too. After all, it's the PCMDaily Group and not the "Getting your weekly effot smashed by unknown super-talents".
I'm Mike
But seriously, someone should make a list in the 1st page or something.
you (should still) have admin super powers , can't you just edit the first post (+ I don't think anybody who posted on the first page is still actieve )
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| admirschleck |
Posted on 14-05-2014 22:04
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Team Leader
Posts: 6690
Joined: 11-10-2010
PCM$: 200.00
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But how is he supposed to know the names? I'd really like to follow some of the guys over here, so I'll (hopefully) start the chain and will tell my name on Strava (and in real life, ofc):
Admir Mujagić
Edited by admirschleck on 14-05-2014 22:06
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| fernando97 |
Posted on 14-05-2014 22:11
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Small Tour Specialist
Posts: 2167
Joined: 01-01-2012
PCM$: 200.00
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Might not be active here these days too much, but I joined the Strava group too earlier this year. You can find me as Máté Gömböcz. |
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| SSJ2Luigi |
Posted on 14-05-2014 22:11
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World Champion
Posts: 11971
Joined: 21-07-2012
PCM$: 400.00
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admirschleck wrote:
But how is he supposed to know the names? I'd really like to follow some of the guys over here, so I'll (hopefully) start the chain and will tell my name on Strava (and in real life, ofc):
Admir Mujagić
I'll skip the real life part alright I was just lazy signed up using facebook, were I don't just my real name. just to prevent that if I find work, so that boss won't find me and the stupid stuff that other people might post on my wall
Jeffrey De Celestia
edit: fernando97 wrote:
Might not be active here these days too much, but I joined the Strava group too earlier this year. You can find me as Máté Gömböcz.
I know you, think you were actually the first person to follow me 
Edited by SSJ2Luigi on 14-05-2014 22:16
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| Ste117 |
Posted on 14-05-2014 22:17
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Classics Specialist
Posts: 3684
Joined: 21-02-2009
PCM$: 200.00
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Just finished a good 25 mile ride, including the messing around, getting lost and looking at nice girls The weather was hot and sunny
MG Team manager Team Ticos Air Costa Rica
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| sammyt93 |
Posted on 14-05-2014 22:22
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Classics Specialist
Posts: 3634
Joined: 03-07-2012
PCM$: 300.00
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CrueTrue wrote:
Shonak wrote:
Aquarius wrote:
Shonak wrote:
So many new faces lately, looks like SN's strava mention was really worth it. Welcome everybody to the group!
We'd need a "who's who" though, there's hardly a third of the newcomers that I could relate to a PCM.Daily nickname.
Yeah, I'd appreciate a little who's who too. After all, it's the PCMDaily Group and not the "Getting your weekly effot smashed by unknown super-talents".
I'm Mike
But seriously, someone should make a list in the 1st page or something.
Why not use the discussion feature on Strava?
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| ianrussell |
Posted on 15-05-2014 11:20
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Classics Specialist
Posts: 3440
Joined: 09-10-2008
PCM$: 200.00
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Ste117 wrote:
Just finished a good 25 mile ride, including the messing around, getting lost and looking at nice girls The weather was hot and sunny
It's been great having a decent Spring this year, especially after the 2 months of solid rain that preceded it |
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| Shonak |
Posted on 15-05-2014 11:51
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Tour de France Champion
Posts: 15615
Joined: 16-07-2013
PCM$: 350.00
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2 months?! And then here I am, complaining about treacherous clouds and their day-long rain and promise of it...
"It’s a little bit scary when Contador attacks." - Tommy V
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