Saturday August 1 Ride in Review

[Michael]

Here are my stats from today's ride.

(Individual results may vary, side effects of riding include broken wallet, early male impotency, deranged sence of fashion, angry spouse, check with your doctor if riding is right for you.)

And here is the route we took.

Calories: 5532 (Make way I’m off to Dufflet!)
Total time: 4hr 53min 25sec (clock auto stops at sub 4km/h)
Distance: 138.2km
Average heart rate: 130 beats per minutes
Max heart rate: 178 beats per minute (strangely when Thi went down)
Max speed: 59.27km/h (damnit didn’t bust the speed limit… gotta keep trying)

And as promised a link to the Endurance Athlete’s Guide to Success.

Also as promised: The Executive Summary:

[Monotone voice] I will always consume Hammer products, I will always consume Hammer products,... [End monotone voice.]

Don’t try to replace what you loose, that will cause stomach distress and bloating, instead consume only what your body can assimilate. When exercising, you should expect to be able to replace 1/3 of what you are burning.

Short duration, typically sub two hours, just need electrolytes, carbs and water. Long duration (more than two hours) the body needs protein as well as electrolytes, carbs and water. During exercise assimilation of simple carbs very restricted due to solubility issues and simple carbs tend go spike the GI system throwing things way out of balance when simple carbs are burned off. Simple carbs are any sugar that ends with ose, sucrose, fructose, etc, complex carbs are the polysaccharides, ie. dextrin. Use of protein critical, for long duration to reduce the effects of auto-cannibalism of muscles, should avoid protein that breaks down into ammonia as that causes muscle fatigue.

Recovery most critical part of sports nutrition, should consume fluids, should ensure to consume complex carbs (faster absorption into the body) within 20 minutes to maximize build up of muscle glycogens. Should consume branched chain amino acids (BCAA) to help muscles grow and glutamine to help muscles heal.

Pre exercise meal should be no later than three hours prior, sleep more important than food.

Skipping stuff on supplements.

[MH]

Thanks Mike for the detailed stats, technical review and organic chemistry lesson!

I would also like to thank our little grupetto which consisted of Arn, Bob, Doug, Ian, Michele, Mike C and me: Mike H.
A fun and courteous group who knew when to ride hard and when to ride easy. Everyone was given the freedom to prove themselves and ride their own ride but all felt it more enjoyable to keep the bunch together. When we picked up Ann the triathlete, everyone who rode beside her, warmed her up to the club (she is looking for such a club as ours and will be in touch). My hat's off to all of you. You made it a blast!

Special thanks to Bob who went the distance, and Michele who rode hard and made the rest of us look good. Michele: Congratulations on the arrival of your new bundle of fun. I was proud to be there when Dr. Yang delivered her. She's a sweetie pie! If anyone is expecting, I recommend you go see Dr. Yang. He does good work.

[Michele Erskine]

Thanks Mike, so glad I could share my special moment and Dr. Yang's good work with you and Arn. My new girl (yes, she's a girl and despite my reservations her red markings are gorgeous!) has arrived and weather permitting will hit the road tomorrow. Had a great ride today - weather perfect and company even better. Hope to see you all tomorrow. I highly recommend this ride to other pink jersey wearers, the boys took good care of me - they even laughed at my jokes and Arn I'm sorry I called you an idiot but really bakeries do not serve health food! Cheers, Michele

[Bob Knight]

That was the longest ride that I've ever done. It was quite memorable, especially the sunny morning on Reesor Road and the hills on Webb Road.

Thanks to all for the gels, water, encouragement and Recover Rite that I needed to get home safely. I wouldn't have attempted it or completed it without you.