My Weekend Ride
POSTED IN: Blog Posts
This was my bike route on Saturday – 57.5 miles in 3 hours and 45 minutes with one 10 minute break.
This was my longest ride yet since I’ve been training and nearly double the distance I rode last week. I’m making good progress as I continue to train and push my endurance limits. While many experienced cyclists routinely bike 50 or more miles at a time, this was a big milestone in my training.
Saturday’s ride really took it out of me for the rest of the day. On longer rides I always allow at least 24 hours for recovery; longer if I can tell that my muscles haven’t healed yet. By yesterday though I was feeling great and knocked out a fairly challenging 20 mile ride in my best time yet.
During longer bike rides the body burns carbs and loses electrolytes so extra nutritional supplementation is required. I consumed 3 PowerBar Gel packets (a highly optimized carbohydrate blend) during Saturday’s ride that help replenish and restores nutrients. Without refueling your body during strenuous physical activity like this you run the danger of “hitting the wall” or “bonking“. I’ve experienced that and trust me, it’s not fun.
Immediately following the ride I take some kind of a protein bar or shake to help my body rebuild the muscles that were broken down during the ride. My protein bar of choice for after rides is the Myoplex Deluxe Protein bar with 30 grams of protein. Following up any workout with protein supplementation is very important for long-term muscle gain and toning – regardless of whether you’re working out to gain muscle mass or training for an edurance event.
Anyway, enough sports talk about me. Summer is almost gone and we’re heading into the fall which is perfect weather for outdoor activities.
What fun or challenging outdoor activities do you have planned before Winter comes?
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September 9, 2008
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that’s crazy, the best I do is to run the refrigerator and back.
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September 9, 2008
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TMI Warning: I once had a stomach virus after one of my long marathon training runs, and I can’t bring myself to look at the gel paks or protein recover bars since. Know what I mean?
jonathans last blog post..Wordle Politics
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September 9, 2008
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wow.. I feel like i just attended a fitness class.
I have a little goal of trying to get through all 5 of my TaeBoe AMPED dvds. Right now Ive done 1 1/2 and I have it almost a month. Not doing so well.
Adams last blog post..I’m at a loss of words…
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September 9, 2008
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@Jonathan – I know how you feel. Anytime you throw something up it’s hard to stomach.
@Adam – Yeah, I sorta came off as a Phys.Ed. instructor, didn’t I? I was trying to give a little more details because a couple of people have been asking me for tips for their cycling so I thought I would wrap it into a blog post.
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September 9, 2008
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So… I am training for a half-marathon here in NashVegas in October… doesn’t sound as challenging as your 50-mile rides, though… It’s getting a little hard to train since we are losing daylight
Thanks for the gel pack info, though… I have never used them, but they sound like they could be helpful!
Rachels last blog post..My teeth are chattering. And, the end of the world?
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September 9, 2008
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The gels worked out really well, especially for my 4 marathons (someone pat my back). I like Gu better than Powerbar, though. I cramped up the few times I tried them.
Glad to see you getting back into biking!
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September 9, 2008
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the few times I tried Power Bar gel, that is.
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September 9, 2008
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Thanks for letting us in on your cycling adventures Brad. I’ll have to try those gel packs and protein bars. I’m trying to stretch my daily 20 to 25 mile ride to 30. I’m trying to fit myself on my cheap bike and save my money for a good fitting on a better bike. Got a little lower back pain during long rides. The aluminum frame is unforgiving on the bumpy roads, haha.
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November 4, 2010
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protein bars always come in handy whenever you need lots of protein after a heavy exercise ;;
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December 3, 2010
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right on our supermarket, i can buy some cheap protein bars which i always consume when doing workouts ~,~