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Thread: Burning energy real quick - what am i doing wrong?

  1. #1
    MoJo Pope butters's Avatar
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    Burning energy real quick - what am i doing wrong?

    it happens often with me. I'll hit a trail with all the energy in the world. within a mile, i feel myself fatigued. for instance - deception: by mile 3 my legs are like "no mas", and i gotta rest. I typically ride with my drivetrain in middle : middle, but on that trail, it's a lot of ups and downs.

    i notice i coast a lot, and tourqe and hit the gas just before a hill. Should i be keeping a consistent stride throughout?

    any tips for gear switching?

    if it helps, i ride a 26' full suspension and weight about 250 pounds.

    saddle is just high enough to where there is a ever so slight bend in my knee.

  2. #2
    Mojo Slow-poke Austin Bike's Avatar
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    I can't say for sure what your issue is, I'm not a doctor, nor do I play one on TV. I used to have the same issue, I was fine on the trail, but after a few minutes of climbing, I was on empty. I put in a concerted effort on climbing. It took several years to address it. Every time I had a chance to climb I took it and went out of my way to find opportunities. Now I find that I have so much extra power all the time and climbs are nothing. That is probably the best way to build endurance in my mind, but I could be wrong.
    "A person can work up a mean, mean thirst after a hard day of nothing much at all" - Paul Westerberg

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    Mojo Slow-poke Austin Bike's Avatar
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    Also, what are you eating before you ride?
    "A person can work up a mean, mean thirst after a hard day of nothing much at all" - Paul Westerberg

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    MoJo Pope butters's Avatar
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    Quote Originally Posted by Austin Bike View Post
    Also, what are you eating before you ride?
    when i do a ride after work for instance, i tend to load up more on protein and less carbs and hydrate more during the day.

    This past ride (last sunday), i dont think i was the most ready for it, but then again i slept like crap the night before.

    i wonder if its just HOW i am riding.

    Body is still recovering from weighing almost 330 a few years back, but i dont know if i need to work more on my cardio or endurance or what.

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    h8ter of all things fun. The Toninator's Avatar
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    Start slow, taper.
    Ya'll don't know what it's like
    being male, middle class and white.

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    MoJo Neophyte cisbrane's Avatar
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    I am 250lbs too... umm the levee climb at WC usually maxes my heart rate.
    I am not sure about the food though for after work rides... What I have read, for at least morning rides, is suggesting of eating carbs rather than protein due to how glycogen stores work. And not the "whole grain carbs" which take longer to digest to get the same energy boost as compared to more "simple" carbs I think. Some protein does help before though I think. I like to eat eggo waffles with peanut butter and honey.

    Sports Nutrition - Carbohydrates - How Carbohydrates Provide Energy for Exercise

    Glycogen is the source of energy most often used for exercise. It is needed for any short, intense bouts of exercise from sprinting to weight lifting because it is immediately accessible. Glycogen also supplies energy during the first few minutes of any sport. During long, slow duration exercise, fat can help fuel activity, but glycogen is still needed to help breakdown the fat into something the muscles can use.

    Adequate carbohydrate intake also helps prevent protein from being used as energy. If the body doesn’t have enough carbohydrate, protein is broken down to make glucose for energy. Because the primary role of protein is as the building blocks for muscles, bone, skin, hair, and other tissues, relying on protein for energy (by failing to take in adequate carbohydrate) can limit your ability to build and maintain tissues. Additionally, this stresses the kidneys because they have to work harder to eliminate the byproducts of this protein breakdown.

    http://mountainbike.about.com/od/fit...Should-Eat.htm
    Last edited by cisbrane; 01-17-2014 at 04:19 PM.

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    Mojo Bike Part Terminator Seths Pool's Avatar
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    Quote Originally Posted by checkmate View Post
    when i do a ride after work for instance, i tend to load up more on protein and less carbs and hydrate more during the day.

    This past ride (last sunday), i dont think i was the most ready for it, but then again i slept like crap the night before.

    i wonder if its just HOW i am riding.

    Body is still recovering from weighing almost 330 a few years back, but i dont know if i need to work more on my cardio or endurance or what.
    well the last post beat me to it but you need to not worry about the protein and eat CARB CARBS CARBS! any nutritionist will tell you that the human body gets basically all of its energy from carbs. i saw a nutritionist here at work and she told me that you (especially bigger guys I'm 6' 3" 225 ish) burn around 60-70g of carbs during vigorous exercise in about an hour.... i eat a bowl of ramen, or rice, maybe some pre-workout supplements, bread, pastries, all that kinda shit before i ride.. i makes a HUGE difference... and pack some more stuff in your camel bak that you can eat while you're out there on the trail.. if you ever look at shot books or goo or anything that you buy at the bike shop for energy is always like 24g of carbs or some really high number like that.....i know that feeling of being totally spent early on in the ride and it totally blows....
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    way over simplification here - but in essence, you have 2 energy systems - aerobic and anaerobic. Aerobic is your 'endurance' system. It can run on a variety of fuels - carbs, fat, etc - and can be replenished. If you're doing ironmans - this is where you want to live. Anaerobic is your Turbo - your nitrous oxide. It runs on energy stored in your muscles and you only have enough for a relatively short amount of time. You're not going to replenish this during exercise. The typical delineation point between the two systems is when you shift from normal breathing where you can talk, to sucking wind.

    On a mtb ride, there are times you're forced to 'burn a match' and dip into the anaerobic pool in order to make a steep climb or technical obstacle. Burn too many matches, and you're done. As you get fitter, all of your energy systems improve - but the real key is that you get faster in your aerobic zone and burn less matches, saving the turbo for times when you really need it.

    The good thing about biking is the best way to improve is to ride more. It's a wonderful feedback system, where the more you ride, the better you ride. I'd recommend backing off a bit on the flats and moderate climbs - make sure you're in that 'normal' breathing zone, work on building your endurance and save those harder efforts for specific spots on the trail. You'll feel slower, but you'll likely find that your overall lap times are faster as you'll be more consistent throughout the ride.

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    Ride more, worry about it less. Have a beer after a ride to replenish and feel good. The more you ride, the better you will get. Exercises at home - do basic, slow, aerobic exercises and then throw in a set of anaerobic (jumping jacks, wind sprints, etc). Teach your body to respond when needed, but the aerobic base will slowly but surely get bigger and longer and stronger.
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    +1 on what TechniKal said. Learn to stay aerobic as much as possible. At first this may seem to kill your fun but it will help you in the long run. Most people find that doing LONG road rides is the best way to build your aerobic capacity. Off road the trail pretty much determines your effort. On road you can slow down to stay aerobic. Again - I find that its not as much fun but it does help your fitness.

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    MoJo Madman Huckleberry's Avatar
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    Like Shinerider is saying, the main thing is to just keep on exercising and building the aerobic base. You've dropped from 330 to 250, and that is totally AWESOME! It takes time, but you're on a very good path.

    After reading various scientific and medical articles on the subject, I've almost totally cut out simple sugars from my diet. No sugar, no syrup, no sodas, no fruit juice, etc. and even more importantly, never any artificial sweeteners. On the rare occasions when I do have a little sugar (e.g., some tasty dark chocolate), I make sure that there are also some proteins, veggies, and fats in my stomach to balance things out.

    Right after a workout, you need both carbs and protein to help your muscles recover. Usually, it's better not to eat much before the ride, and if you do, keep the quantity small.

    And pay attention to what your body tells you. Every one of us is differrent, and what works for me is not necessarily good for you.

    Ride on!
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    MoJo Pope butters's Avatar
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    ive been increasing my rides to and from the office since it's been warmer. i figure the somewhat steady ride @ 12 miles round trip 3x a week is a good start.

    i feel slow and fat after consuming a lot of carbs - they make me feel like crap...but i guess its the type of carbs, too.

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    MoJo Bishop Rancid's Avatar
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    Do you take allergy medicine? The kind with decongestants (like Zyrtec-D, etc) can make you feel awful during any kind of physical activity.

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    MoJo Neophyte guided's Avatar
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    Quote Originally Posted by checkmate View Post
    i feel slow and fat after consuming a lot of carbs - they make me feel like crap...but i guess its the type of carbs, too.
    Do you feel slow and fat after... one bar? or a couple pieces of toast with peanut butter? Cuz those are reasonable amounts of pre-ride carbs.

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    MoJo Mother Superior Chardog's Avatar
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    Quote Originally Posted by checkmate View Post
    ive been increasing my rides to and from the office since it's been warmer. i figure the somewhat steady ride @ 12 miles round trip 3x a week is a good start.

    i feel slow and fat after consuming a lot of carbs - they make me feel like crap...but i guess its the type of carbs, too.
    Bike commuting is a great way to develop a baseline fitness without having to think about it too much. Looks like you could get 1 hour plus of conditioning with your commute.
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    MoJo Mother Superior bsdctx's Avatar
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    Burning energy real quick - what am i doing wrong?

    I'm a sports chiropractor and nutritionist. I know a lot about exercise physiology and nutrition ... but I still struggle with my weight.

    Check out Paleo for Athletes. This might help you understand carb/protien balance better and how it works with athletic performance. For some people (like me) this is a difficult balance. I find there's a narrow window between having a little extra carbs for athletic performance and too much carbs that work against you.

    As for riding style, I find it better to crank through the flats and downhills, and take it relatively easy on the up hills. I ride with a number of people leaner and fitter than me and manage to hang in there most of the time. Conversely, when I'm riding alone, I often "train" by killing myself on the up hills and recovering on the flats.
    Last edited by bsdctx; 01-18-2014 at 10:00 AM.

  19. #19
    MoJo Mother Superior notyal's Avatar
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    I'm not exactly sure what you mean by "middle middle", but it sounds to me like you are pushing a pretty tall gear and burning all your matches too early. One thing MTBers rarely do is warm up. Make a conscience effort to take the first 30 mins slow. Stay seated during climbs and put it in an easier gear. A good warm up gets your body running more efficiently and leaves you with more in the tank when you really need it.
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    Mojo Riposte June Bug's Avatar
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    Quote Originally Posted by Rancid View Post
    Do you take allergy medicine? The kind with decongestants (like Zyrtec-D, etc) can make you feel awful during any kind of physical activity.
    Allergies at this time of year (cedargeddon for the last two weeks) can totally slow me down, even if I don't have the runny nose/sneezing symptoms.
    Also took a regular allergy pill yesterday and i feel likes it robs my motivation in a subtle way.

    Show your legs some love & spin easy in an easy gear to get up the climbs.

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