Pacers Club Run Sunday 2nd February

[Rob Jones]

Mark is your nutritionist Satan or just an avid follower of his values 

I won't be taking the p1ss when you're smashing me in 10s and 25s next season, so I'll make the most of any temporary misunderstanding in your brutal regime!

[Rob Jones]

Rob, picking up on post number 2 in this thread; the Llantrisant branch of OVW..... I have been making a regular saturday morning 2 hour ride 07:30am start in your locale, would welcome a bit of company from anybody else mad enough to be up at that hour. Unfortunately I can't be out for much more than 2 hours as I am on gym duty with my daughter most weeks.

Could fashion this into an OVW east branch saturday social ride 30 -35 miles somewhere between amblers and pacers pace. At the midpoint if anyone wanted to split off and take a longer route all well and good. An idea worth considering?
And by no means do I mean to upset any existing plans for the saturday morning route when it runs.

Shawn I think its a good idea. Allan, Jason and Chris (maybe others too?) also live this way. For me it won't work though. I maybe get out every other Saturday but usually for an hour rather than 2, and probably more often in the avo or evening. Ideally I wouldn't be up that early either. But if you are gonna be regular why not put it to the rest of us as a club run topic where you are going out from and at what time. You might find people join you from further afield too. I would certainly be an occasional joinee. The official Saturday club run is clearly not active right now, tends to come and go.

[marknott]

Hi Gents,

For any longer rides over 30 miles approx. then you cannot ride in a fasted state but also depends on pace and time of the day you ride?

I did eat that morning but did not carb up as much as I should have.

The advice from Oly is sound,just needs a bit of trial and error to get it right.

Also as previously said I need to get more quality miles in to increase base fitness levels.

By the way I'm still dropping pounds,over the last 2 weeks that's 5lbs !!!.So my body is still metabolising and performing which will settle once I've reached my race weight.

Cheers,

Mark.

[marknott]

Gents,

For clarity.

In addition to my last, answering Chris`s question.

I never said that I rode "that morning on an empty stomach", that would be "daft",it was Mark R who brought that into the conversation because one of the main elements of the weight loss programme is to "food fast" up to 1pm.

This principal does not apply when you are performing at the levels that are required on Pacer Club Runs.

Cheers,

Mark.

   

[Rob Jones]

Maybe we should ban eating on Pacers club runs...to make them even harder!

Yesterdays club run made me ill. They often do, I've very little immunity. Good thing I enjoy em at the time! 

[marknott]

Hi Rob,

Begs some questions?

How long and hard can we ride in a fasted state? Or with limited fuel intake and how efficient are our bodies at converting fuel to energy

Also how long can you perform at an optimum level before you start to show signs of fatigue due to lack of fuel ?

Would be interesting to hear others points of view and experience.

Mark.







 

 

[Shawn]

I was pedalling squares up the graig on Saturday after 20 miles fasted (ish) riding

[Jason T]

I think that breakfast, something along the lines of All Bran/Oats is beneficially if you can consume it a couple of hours before a long and/or hard ride.

Apparently if you can get out on the bike shortly after waking up and have a short/hard session for an hour or two, on an empty stomach, then this will aid in some weight loss.... perhaps I should give it a go.

The more books, blogs, articles you read there does seem to be many views on diets, weight loss, carb loading etc which can be conflicting.

[xrayspecs]

Oops sorry Mark misunderstood what you were saying.
As I said to you before my nutrition strategy is eat continously (six times a day usually) as I'm always hungry. If I don't do this I end up around the 9 1/2 stone point.

[Davey C]

Good topic of discussion. The science is equivocal from what I gather.

FWIW I often ride on just a cup of black coffee, (ie fasted) if the ride is very early in the morning. If it is an intense ride or hilly I will try to eat after about an hour though.

Can't say it has made a difference one way or another but certainly hasn't caused me any problems.