Did I do wrong? (Food for riding content)

[guttertrash]

Ok, did a 75 mile ride today (longest I've done so far). On the way back, the last 20 miles were torture. Had very little strength left in the legs, and was getting cramp in the thighs when out of the saddle.

Historically I've only really done 40-50 miles rides, but training for the Cat, I've worked up to this mileage, but I dont want to feel like I did today with still another 30 miles to go! I had a similar experience when I did a 67 miler last month, and thought it was mainly due to not being able to drink enough as all my drinks had frozen solid, so made sure I had two full bottles today.

Here is what I ate:
Last night, tuna and pasta bake, and two pints of water.
Breakfast, bowl of cereal (my stomach doesn't like food first thing in the morning sadly)
During ride: two 750ml bottles of High5 energy drink, two isogels, handful of jelly babies, flapjack topped with chocolate
Cafe stop: Hot chocolate and a sausage roll

Is there something obviously wrong here? My riding mate who has no more experience than me managed fine today, even though he only had one bottle of water. He was still full of beans at the end (although he did have a coffee and a bacon sarnie at the cafe).

I felt ok waist up, just had nothing left in the legs.

 

[Scilly Suffolk]

When did you last ride 50 miles?

Even if it was recently, 50 to 75 is still a big jump; at a guess I'd say that it was just too far, rather than anything you were doing wrong.

There's a training plan to download on this page that you might find useful.

 

[oldfatfool]

How long (time wise) was your ride, and how long where the stops?
I can manage 100 miles easy on a day ride (10 hours) with a couple of bananas and 2ltr of fluids,pot of tea, flapjack, (stopping every 1/2 hour waiting for Colin ) but on a non stop 50 miler (3 hours ish) then my legs are starting to cramp, which I put down to under fueling and not enough fluid intake (electrolite) while moving.

 

[carytb]

As I understand it most cereals are in the main high GI and would therefore give only a short energy boost first thing. I would try porridge if your stomach can take it as it is low GI and therefore gives a slow release of energy.

 

[amaferanga]

Looks to me like you ate enough for that distance, so probably just fatigue because you tried to do too much. Maybe your mate was riding at a slightly lower level compared to you so it was just easier for him.

 

[HLaB]

Your build up doesn't sound far of what I eat guttertrash, never had a sausage roll and hot chocolate though and on the bike unless its a special ride, its energy drink, bananas, flapjacks or cereal bars. I also like to prehydrate sip a pint or two of diluted juice before heading out.

 

[Fab Foodie]

When did you last ride 50 miles?

Even if it was recently, 50 to 75 is still a big jump; at a guess I'd say that it was just too far, rather than anything you were doing wrong.

There's a training plan to download on this page that you might find useful.

I agree. You probably need more fitness.
In Triathlon they call fuelling the 4th discipline and it takes a while to figure the strategy and foods that works for you.

In addition when riding greater distances, the way you ride makes a big difference too. For example being relaxed on the bike, conserving momentum, not charging at hills, maximising freewheeling, not always riding on the front, not pushing into headwinds, accelerating slowly, riding at conversational (fat burning) pace all have an impact on how you make the distance.

Finally, start fuelling early, drink before you're thirsty and eat before you're hungry. Little and often is the rule.

 

[guttertrash]

Fitness wise, I have been building up gradually since Xmas, with 28m, 37m, 38m, 48m, 58m, 67m and a few shorter ones on some weekends. The ride today was 75m, and took us 5 hours and an additional 40 mins worth of stops. To be honest, I started to feel fatigued soon after the cafe stop which was probably a good 20-25 mins. Maybe I need to take a shorter cafe stop? Would the body go into recovery mode in that time?Maybe I need to start drinking coffee for that caffeine boost

 

[oldfatfool]

1.5 ltr is not a lot of fluid to take in over a 5hr ride especially if you only stopped for 40 mins total. I would guess our normal cafe stop lasts nearer an hour.

I would guess your leg fatigue is down to a) lack of fluid, b) Stamina.

You give the impression you only ride any distance once a week, try doing 15-20 miles every other day and you will soon build up.

 

[guttertrash]

1.5 ltr is not a lot of fluid to take in over a 5hr ride especially if you only stopped for 40 mins total. I would guess our normal cafe stop lasts nearer an hour.

I would guess your leg fatigue is down to a) lack of fluid, b) Stamina.

You give the impression you only ride any distance once a week, try doing 15-20 miles every other day and you will soon build up.

I try and get out at lunchtimes 3 times a week when at work. Usually do anything between a hilly 8 miles, or a flat 20 miles. I know my stamina isn't great, as historically I've only ridden between 30-50 miles at weekends, but I have been doing my best to boost up the mileage as I'll be doing the 100 miles Cat in a couple of weeks. I'll make sure I take on plenty of fluids during that

 

[amaferanga]

1.5 ltr is not a lot of fluid to take in over a 5hr ride especially if you only stopped for 40 mins total. I would guess our normal cafe stop lasts nearer an hour.

I would guess your leg fatigue is down to a) lack of fluid, b) Stamina.

You give the impression you only ride any distance once a week, try doing 15-20 miles every other day and you will soon build up.

I don't agree. For some people 1.5 litres would be plenty for that distance. I wouldn't drink more than a litre unless it was really hot. We're all different.

 

[oldfatfool]

I don't agree. For some people 1.5 litres would be plenty for that distance. I wouldn't drink more than a litre unless it was really hot. We're all different.

and you wouldn't suffer from cramps, like you say we are all different, and one of the causes of cramps is lack of fluid/ salt. If taking on extra fluid and electrolyte doesn't solve the op's problem, then yes he can look elsewhere but imo it can't be ruled out just because it doesn't effect you in such an extreme!

Common advice for fluid intake during continual exercise would indicate around 750ml per hour, http://impowerage.com/fitness/perso...e-guidelines-before-during-and-after-exercise (for example) I would say this was excessive but may be the case for some people/ the healthiest option.

 

[lulubel]

Common advice for fluid intake during continual exercise would indicate around 750ml per hour, http://impowerage.com/fitness/perso...e-guidelines-before-during-and-after-exercise (for example) I would say this was excessive but may be the case for some people/ the healthiest option.

This seems to match up with what I naturally drink. On the road bike, I'd been making sure I drank 500ml per hour, but since I've been on the MTB and using a hydration pack (so I can't see how much I'm drinking) I'm managing to guzzle more like 750ml per hour.

 

[broomwagon]

Same here. I did 70 miles today and felt awful after 50 miles. It's my first ride in a fortnight, although I've been on the turbo. Went over to Bakewell, via the Snake Pass, Hathersage etc. Some long drags on the way, and came back via Taddington by-pass. What a drag that road is. Got to admit that I didn't take enough fluid on board, just two bottles with a High5 tablet in each. I'm always telling others to get fluid into them and then I do this! I cramped up in Buxton and the headwind didn't help matters. Two stops of a few minutes, not enough I know. During the ride I ate a banana, two High5 bars and a gel, which helped get me home. Breakfast was muesli and some fruit. Ok now after lots to drink, a bath and dinner. I won't make that mistake again. I was passed by a gang of sportive riders on the A6 as if I was stood still!

 

[Crimmey]

Triathlon's 4th discipline is 'the transition' but I'll forgive you. I'm siding with Amaferanga with this one, he is usually right. Just went too 'hard'. For example I did 70miles nice and easy today, no food, no water,no stops, no problems and I'm the first usually to suffer cramp....always when I over do it.