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      07-02-2021, 08:52 PM   #1013
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Thinking of 20 miles in the morning. Either that or 12. 20 sounds better.
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      07-02-2021, 09:25 PM   #1014
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The weather will be perfect for either. I may do a 20 tomorrow to hit my 100 mile/week goal. Then I can decide on Sunday whether or not to do an easy cruise on the FX3.
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      07-03-2021, 09:48 PM   #1015
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20 miles today, felt good. I bonked a bit after the ride. I don't carry much extra gas (food) in my tank (stomach) and I am susceptible to bonking on long rides, long hikes, etc. I'm not big on "pre-fueling", and by my calculations the body can't metabolize recently consumed food fast enough to avoid deficit.

The only remedy I can think of is to do a long ride immediately after a meal. Binge eating as a remedy to bonking seems like it defeats the purpose of strenuous exercise. I know plenty of people that binge eat (burgers, pizza, beer, etc.) after a strenuous workout, and do so with gusto. That's not for me.

What are everyone's thoughts about caloric deficit on more strenuous workouts (rides, hikes, runs)?
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      07-04-2021, 02:29 PM   #1016
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20 miles today, felt good. I bonked a bit after the ride. I don't carry much extra gas (food) in my tank (stomach) and I am susceptible to bonking on long rides, long hikes, etc. I'm not big on "pre-fueling", and by my calculations the body can't metabolize recently consumed food fast enough to avoid deficit.

The only remedy I can think of is to do a long ride immediately after a meal. Binge eating as a remedy to bonking seems like it defeats the purpose of strenuous exercise. I know plenty of people that binge eat (burgers, pizza, beer, etc.) after a strenuous workout, and do so with gusto. That's not for me.

What are everyone's thoughts about caloric deficit on more strenuous workouts (rides, hikes, runs)?
For rides under two hours, Why not carry a kind bar (or peanut butter banana) and eat it at the half way point?

I typically always ate a light meal before a ride, bar/banana half way through then post ride protein drink. Followed by a meal afterwards.

Any ride over 2 hours is gonna require fueling during riding with a drink of some kind.
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      07-04-2021, 03:12 PM   #1017
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For rides under two hours, Why not carry a kind bar (or peanut butter banana) and eat it at the half way point?

I typically always ate a light meal before a ride, bar/banana half way through then post ride protein drink. Followed by a meal afterwards.

Any ride over 2 hours is gonna require fueling during riding with a drink of some kind.
Thanks. Good suggestion. I did drink 1 liter of water at the halfway point. The ride was about 2 hours total, including a 15 minute break at the halfway point. This is an average speed of about 10mph including the break. I estimate about 15mph average speed while moving. There are some hills on my route which slow me down on the climb. Faster on the descent, of course. I am not, nor am I trying to be, Lance Armstrong. I cycle for fitness and to be outdoors.

I will try a Kind bar or similar next time.
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      07-04-2021, 04:35 PM   #1018
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For rides under two hours, Why not carry a kind bar (or peanut butter banana) and eat it at the half way point?

I typically always ate a light meal before a ride, bar/banana half way through then post ride protein drink. Followed by a meal afterwards.

Any ride over 2 hours is gonna require fueling during riding with a drink of some kind.
Thanks. Good suggestion. I did drink 1 liter of water at the halfway point. The ride was about 2 hours total, including a 15 minute break at the halfway point. This is an average speed of about 10mph including the break. I estimate about 15mph average speed while moving. There are some hills on my route which slow me down on the climb. Faster on the descent, of course. I am not, nor am I trying to be, Lance Armstrong. I cycle for fitness and to be outdoors.

I will try a Kind bar or similar next time.
Sure thing.

Another idea is to slice a single piece of bread in half and make a peanut butter banana sandwich with it. That's about 200-400 calories and is a good sized snack for the half way point. It digested slow for me, so about 10-15 minutes into the ride home I felt it and perked up a bit always.
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      07-04-2021, 08:28 PM   #1019
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20 miles today, felt good. I bonked a bit after the ride. I don't carry much extra gas (food) in my tank (stomach) and I am susceptible to bonking on long rides, long hikes, etc. I'm not big on "pre-fueling", and by my calculations the body can't metabolize recently consumed food fast enough to
The body can, in fact, quickly metabolize recently consumed food, as long as it's in the right form, such as gels, Gatorade, peanut butter, bananas, etc.

Triathletes and long distance cyclists have learned what works, and honestly, there is no one right answer. Everyone is different and you have to find what works for you.
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      07-04-2021, 10:56 PM   #1020
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The Peanut Butter and Jelly Uncrustables work pretty well for a mid-ride snack if the ride isn't more than 2 hours. Stick one in your jersey pocket frozen and it'll be ready to eat when you need it.

https://www.smuckersuncrustables.com/
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      07-05-2021, 08:18 AM   #1021
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Thanks for the fuel tips. I am not a gel, Gatorade, etc., user because I generally seek real food and avoid chemicals. I have professional experience in the manufactured food industry and recommend this to anyone - avoid products with ingredients that you would not carefully select at a high quality grocer and use in your home cooking. Not easy, I realize.

In the past I have used raisins, almonds and chocolate. Trail mix of sorts. Yes some chemicals in the chocolate but it's hard to win every battle. Even with the trail mix I get weary of eating and I don't like a full stomach feeling on the trail/road. Gels would help in that situation but I'm not going there.

I was on the (hiking) trail for 9 hours in Shenandoah NP in Virginia last year. We brought sandwiches, water and trail mix. I ate all of it and bonked harder than I ever have. The hike was great with my family, but I was figuratively in ICU on the couch for the evening and the next morning. Strange stuff this bonking.
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      07-05-2021, 08:20 AM   #1022
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Hmm 'bonking' had to look that up means low on carbs before long ride hence low glycogen store and run out of steam basically.
10 mi today and no sign of Brownie on farm.
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      07-05-2021, 08:34 AM   #1023
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I am susceptible to bonking on long rides...
We did this "remedy" last month for two customers suffering the same...these guys have gotten up in age (mid 70's) and felt there were times they were starting to hold up their group. It's Bianchi's e-road Aria's...Electric powered rear hub, Ultegra Electronic Groupset...sub 27lbs.
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      07-05-2021, 09:12 AM   #1024
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Pretty cool, thanks for that. I will limit ride length rather than buy an e-bike or e-bike device.

I find the fitness and nutrition world on a treadmill (pun intended) of increasing exercise + increasing nutrition (eating more food) = more exercise and more nutrition. And do do more/better/faster exercise, more/better/faster machinery is needed, for example gym equipment, bikes, etc. I know people who are on this treadmill. It's kind of gross to me. Especially with people over 50 years of age when it is obvious physical performance is declining.

It seems like physical activity used by many people as an endorphin manufacturing system for the purpose of rewarding the endorphin production with copious amounts of food. I see this in people, I am speaking from experience. I don't want to live that way.
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      07-05-2021, 09:29 AM   #1025
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Sure. My reply was only prompted by your comment on longer rides. One neat thing with the Aria e, was stated by a review of it: "The Aria simply works well as a bike, it just happens to have a 250-watt boost, and the ebikemotion system is a much subtler level of powered assistance. The assistance only kicks in when the road starts to rise, so on normal flat or rolling roads it feels, well, like an Aria: it’s fast, it holds onto speed well and it handles like an aero bike should." If not needed, it's not actuated.
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      07-05-2021, 05:25 PM   #1026
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Pretty cool, thanks for that. I will limit ride length rather than buy an e-bike or e-bike device.

I find the fitness and nutrition world on a treadmill (pun intended) of increasing exercise + increasing nutrition (eating more food) = more exercise and more nutrition. And do do more/better/faster exercise, more/better/faster machinery is needed, for example gym equipment, bikes, etc. I know people who are on this treadmill. It's kind of gross to me. Especially with people over 50 years of age when it is obvious physical performance is declining.

It seems like physical activity used by many people as an endorphin manufacturing system for the purpose of rewarding the endorphin production with copious amounts of food. I see this in people, I am speaking from experience. I don't want to live that way.
You do you, boo. You're welcome to think whatever you want is gross, just like the rest of us can think whatever we want about you.
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      07-05-2021, 07:46 PM   #1027
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Easy 10 to start the week.
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      07-06-2021, 08:14 AM   #1028
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While I was taking a break at my fave spot (you know which one) a TdF type racer went past taking the bend from downhill and the noise from the ratchet overrun on the gears was so loud,I've never heard anything as loud as that from a racer bike.
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      07-06-2021, 11:48 AM   #1029
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Got in 20 this morning before the heat sets in.
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      07-06-2021, 12:31 PM   #1030
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Ha ha ha
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      07-06-2021, 01:05 PM   #1031
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Was going to kill another 10 mi but the heavens opened up.
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      07-10-2021, 08:16 PM   #1032
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12 miles on the road with my wife today. Good ride.
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      07-10-2021, 08:31 PM   #1033
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It rained a good part of the day here, so I had to settle for an hour on the trainer. Hopefully we catch some breaks in the weather tomorrow.
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      07-11-2021, 02:25 AM   #1034
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Hope to catch an hour of riding after midday today before heading to a favoured restaurant about 3 ish well before 'that' football match starting later.
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