(Fueling Your Body Info) Ride Sun. 06/10/07, 8:00 a.m. The Spin Cycle, Cary

[Zonda]

Please print, sign and bring with you the attached liability waiver if you are riding with our group for the first time.

RSVP by Saturday, 4:00 p.m. with your route choice if you want to be put in a riding group. This is done to ensure everyone rides with someone at their pace and doesn’t get dropped. With 20-25 riders attending, it has become too chaotic trying to handle unexpected riders a few minutes before the ride while I’m trying to welcome new riders, organize the planned riding groups and get myself ready to ride. If you don’t RSVP so we can plan ahead, you will need to view the list (headcount posted Saturday after 4:00) and arrive early to find those folks and add yourself to their group.

When: Sunday, 06/10/07, 8:00 a.m.

Where:
The Spin Cycle (http://www.thespincycle.com/)
Salt Box Village
1241 Kildaire Farm Road
Cary, NC 27511

Parking is sensitive at the shopping center. Please park away from the shop on the back row near McDonald’s or ride your bike to the shop.

Google Maps (http://maps.google.com/maps?f=q&hl=en&q=1241+Kildaire+Farm+Road,+27511&ie=UTF8&z=15&ll=35.764239,-78.783302&spn=0.015635,0.042915&om=1&iwloc=addr)

Distance:

20 miles (Zonda, leader)
40 miles
50 miles

Me, Charley, Sandy and Andrew will alternate leading the short routes. Charley will lead the third Sunday each month. Sandy will help out when she can. Andrew will lead once a month. I will lead the short route this week.

Cue Sheets (http://www.trianglecycling.com/showthread.php?t=18997) – TSC Route 2 (Please print)

19.5 miles (file title TSC Route 2 20 miles)
39.1 miles (file title TSC Route 2 40 miles)
49.8 miles (file title TSC Route 2 50 miles)

Pace:
10-12 mph beginners (follows strict no drop policy)
13-18 mph (riders wait at turns for others to catch up)

There are several subgroups for ride paces and distances. Please watch out for others in your subgroup so no one gets dropped. If you can’t keep up, drop back to the next subgroup.

All riding groups will stay together until the designated breakaway point then you can break away into subgroups.

Contact Person: Zonda. Send me an email or private message (http://www.trianglecycling.com/member.php?u=42) through this site if you have any questions.

Comments:

RSVP requested to help plan riding groups. RSVP by replying to ride announcement thread.
Please arrive in time to prepare your bike to leave promptly at the ride start time listed.
Beginners are welcome to join this ride.
New riders should read Bicycling Hand Signals and Safety Pointers (http://www.trianglecycling.com/showthread.php?t=17385)First time riders with this group should fill out the attached liability waiver and bring it to the ride. NCBC’s insurance company requires one on file each year for each cyclist.
All riders should carry proper equipment in case they have a flat (spare tube, pump or CO2 cartridge). Helmets required.
It is strongly recommended that you carry your driver’s license, health insurance card (or a photo copy), emergency contact information or Road I.D. (http://www.roadid.com/) in case of an emergency. You may also want to program your cell phone with an emergency contact number under the name “ICE” In Case of Emergency.

[Dasa]

I plan to be there for the Sunday (6/10) ride .... 19.5 miles ... 10 - 12 mph pace

[williamtash]

I am there for the 20 at 10 - 12 pace:D

[francejamie]

I'm not sure what to do this week. You don't have a 30 mile option. I think the 20 miles, at 10-12 will be too slow, but I'm worried that I'll slow everyone down on the 40.

I can do the 40, but it'll have to be a 12-14 mph pace. Would that be ok?

[Zonda]

You don't have a 30 mile option. I can do the 40, but it'll have to be a 12-14 mph pace. Would that be ok?

I don't have a 30 mile cue sheet for the TSC 1 routes. I've had trouble getting routes from TSC keeping the group together on the same route.

Would you want to do an out and back from the 40 mile route? You could ride 15 then turn around. Or, we can see who else wants 40 miles. We may not have as many riders this Sunday due to the Tour de Cure ride.

[williamtash]

Zonda If you need to ride with someone else I am doing the 20 I can lead that one and you can go with fancejammie on a slower 40 miler

[Zonda]

Zonda If you need to ride with someone else I am doing the 20 I can lead that one and you can go with fancejammie on a slower 40 miler

Thanks for offering. I need to take my turn leading the short route. We can see who is coming and change if Jamie needs someone to ride with him. On the longer routes we still have subgroups of paces. The riders wait at turns for others to catch up.

[RickF]

I'm not sure what to do this week. You don't have a 30 mile option. I think the 20 miles, at 10-12 will be too slow, but I'm worried that I'll slow everyone down on the 40.

I can do the 40, but it'll have to be a 12-14 mph pace. Would that be ok?Jamie, I will do the 40 mile ride with you. If we get a few others and we work together, we can get you to the high side of the 12-14 range, and maybe even faster than that. In a group that works together, you can usually ride about two miles per hour faster than you can do riding solo.

I would like to do the 40 mile ride at the fastest pace that the slowest person in the group can manage.

[francejamie]

Jamie, I will do the 40 mile ride with you. If we get a few others and we work together, we can get you to the high side of the 12-14 range, and maybe even faster than that. In a group that works together, you can usually ride about two miles per hour faster than you can do riding solo.

I would like to do the 40 mile ride at the fastest pace that the slowest person in the group can manage.

It's not the speed that's a problem. It's the energy. I did the 31 two weekends ago, and didn't have any hill climing left in me for the last few miles.
We averaged 14mph for that. Since this route is considerably flatter than that route (at least until we get to Lewter Shop bridge, and Bond Park hills) I would probably be absolutely fine for the first 30-35 at 14, but might end up walking up the hills at the end.

[RickF]

It's not the speed that's a problem. It's the energy.I have been there many times. Last year I was trying to ride and lose weight at the same time. If I went out too fast, I did not have the energy to finish. The trick is to stay below about 65% of your maximum heart rate and keep hydrated and fed. Stored glycogen will last for about 15 miles. After that, your body is trying to find energy elsewhere. Even if you are overweight (which I was) converting fat to energy is too slow to keep up with the demand, so you need to eat while you ride. One water bottle every 10 miles and about 120 calories as carbohydrates every 45 minutes will do wonders towards having enough energy to maintain the pace indefinitely.

[williamtash]

I just got to read you post Rick I am going to try that for me. I am hoping it works for the energy part. See if you can answer this one I seem to do better if there are not alot of stops I find at the end with the stops I also lose engery for any climbs and distance Its like i have nothing left

[Elaine]

Boyd and I will do the 40 on Sunday. Not sure what pace probably slower because Saturday we are going to try to hit Hanks Chapel and Gum Springs. So our pace should be 12 to 14 also.
Elaine

[RickF]

I just got to read you post Rick I am going to try that for me. I am hoping it works for the energy part. See if you can answer this one I seem to do better if there are not alot of stops I find at the end with the stops I also lose engery for any climbs and distance Its like i have nothing leftI am not sure exactly why that is, but I am the same way. It takes me about two or three miles to get going again after I stop. I am sure it has something to do with the body switching different types of metabolism on and off.

The most efficient metabolism is carbohydrate, but the body can only store a finite amount of carbohydrate as glycogen in the muscles and liver. When you eat and the glycogen stores are full, the excess is converted to fat. When you exercise, you deplete the glycogen stores. Once the glycogen is gone, the body needs to find energy somewhere else. If you excercise at a low level (heart rate between 40% and 60% of maximum), the body can convert fat back to glucose and keep up with the glucose demand. If you exercise at a more intense level (heart rate above about 60% of maximum), the process of converting fat to glucose is too slow to keep up with the glucose demand, so the body starts to convert protein (muscle) into glucose. Unfortunately, that process is more efficient than converting fat to glucose, so you end up with muscle loss. That is why if the goal is weight loss (I know that is not true in your case, but it is in mine), riding slowly will allow you to get rid of fat faster than riding fast will. Riding fast will cause weight loss, but what you loose ends up being more muscle than fat.

When you stop to rest, the body tries to replace the depleted glycogen stores by converting fat to glucose and glucose to glycogen. When you start riding again after the rest stop, it takes a while for the body to switch back to supplying that glucose to the muscles.

If you eat carbohydrates as you ride, the carbohydrates can be used as they are absorbed, and your energy level will stay up longer. How long, though, depends on some other factors, like how well your cardiovascular system can keep up with the demands. As you approach your maximum heart rate, the body starts shutting down blood supply to some areas to maintain the oxygen flow to the muscles. When blood is shunted away from the intestines, absorption of the food decreases. That can cause two problems - you again are in the position where the amount of glucose available is not enough to keep up with the amount being used, and the osmotic load in the gut will pull water from the body into the gut. This adds to the potential for dehydration and ultimately can cause diarrhea.

Once you get behind on water and glucose, you can not catch up while you are riding. It is best to drink and eat on schedule. If you wait until you feel thirsty or hungry, it is too late.

[williamtash]

That was a great help now what carb to eat while I ride since food consumsion is limited because of the chemo. You see I am doing the tour de femme and am riding 31 in oct I have got to make it throught the ride. I can do 30 but I want to make sure I can.I hav got to test out some food ideas now so I will know what I can use and what I can't do you have any thoughts I would like to try some for sundays ride

[RickF]

I use the GU packs. They are 80% maltodextran (a complex carbohydrate)and 20% fructose (a simple carbohydrate - the sugar that is naturally found in fruit), and supply 100 calories per pack. They also have 40 grams of sodiumn and 35 grams of potassium per pack, so when I use these, I drink water instead of one of the electrolyte drinks.

A lot of people like the Clif Shot Blocks. Three of these provide 100 calories as carbohydrate. All except the Margarita flavor have 70 grams of sodium and 20 grams of potassium. The Cola, Black Cherry, and Orange flavors also have 50 mg of caffeine. The Margarita flavor has 210 grams of sodium and 20 grams of potassium. For me, because I take hydrochlorothiazide to control my blood pressure, the Clif Shot Blocks have too much sodium and not enough potassium, but they work well for most people.

Powerbar Gel is another option. They have 110 calories per pack (as maltodextran and fructose), 200 mg of sodium and 20 mg of potassium. Some flavors have no caffeine, some have 25 mg, and some have 50 mg. I do not need the caffeine.

Eating enough protein is important after the ride, but not during the ride. The byproduct of breaking down protein to use as energy is urea. The byproducts of breaking down carbohydrates are carbon dioxide and water. It is a lot easier to get rid of carbon dioxide and water than it is to get rid of urea. During the ride, you need the food for energy, so you cannot utilize the protein as protein. After the ride, the body needs the protein to repair the muscles, so that is when to eat more protein. The body also needs carbohydrate after the ride to replace the glycogen stores.

One way to tell if you are drinking enough during a ride is to weigh yourself before and after the ride. Every pound you have lost during a ride represents a fluid deficit of about a pint. To replace the fluid, you should drink about 1.5 times as much as you are deficient. In other words, if you weigh four pounds less after the ride than you did before the ride, you have a fluid deficit of four pints, but you need to drink six pints to replace the deficit (because you continue to lose water as you are absorbing what you have drunk).

[williamtash]

I think I will try the Gu pack. I can't have the caffeine, You see part of the problem is I do not have the red blood cell for the oxygen transport. So what I do have I have got to put to good use while riding. I eat protien when I get home that is not a problem I usually get chicken because I can keep it down. carbs are a problem after ride they are a problem most times for me, The sport drinks are a no go for me I really can't handle them they stop me riding in a heart beat. Dr Crane gave an idea to try for the fluid part. Do you take to gu before or during the ride. If during a ride when do you decided to take them ? Is there one of these gu pack flavors to stay away from:(

[KathyB]

I'm up for the 40 - happy to ride with Jamie and Rick at whatever pace works.

I have the same experience. If I start out at a moderate pace, and stay fed & hydrated, I have a lot more legs for a long ride.

[williamtash]

kathy waht do you use to keep feed

[sportingfool]

Is there one of these gu pack flavors to stay away from:(

Sandy,
If you can't have caffeine, I would stay away from anything chocolate or coffee-flavored. I've never used GU, but I have used Cliff shots, and both of these flavors have caffeine.
Andrea

[williamtash]

I just saw that I was looking into amino vital I can't have the caffeine with the lack of red cells they are affraid the jump start with caffeine will give me heart attack like riding a bike is on the list for me to do either

[tombiowami]

I should be up for the 40mile at slower pace on Sunday.

On the sports drink issue; there is also Hammer Heed which does not use sugar but some super type malto carb that is much easier on the stomach. It has a verrrry mild flavor. Most of them with full strength flavor get really old during a long distance ride. Ug.

If I make this ride I have some that you can try if you want.

I like Gu gels as well. Clif shots have a handy invention where the top of the packet you rip off will stay attached so it makes it much easier to ingest while riding if you don't want to litter.

On the eating while riding topic; this also helps one recover quicker and better. The point is to turn your body into a lean fuel burning machine that can keep going as long as you keep the fuel intake correct.

Tommy

[williamtash]

I would like to try the drink on Sunday I am going to have to really look into this gu thing

[KathyB]

Sandy, I use Luna bars - made by Clif, but lower-calorie, marketed to women. I like all the non-chocolate flavors (just don't like chocolate while riding). I typically eat one per rest stop.

I typically drink a bottle of liquid every 30-45 minutes. I start with water for the first leg, and usually finish the entire rest of the ride with Cytomax. They make individual packets that I can carry and mix with water at a rest stop.

I also use Gu gels. I have one whenever my legs feel like they're starting to rebel. I'll probably have between 2 and 4 on the 40-miler on Sunday - the number depends on the weather, the route, and how I feel.

I like the vanilla and espresso Gu flavors, but both have caffeine. From the web site, it looks like the lemon and strawberry-banana flavors don't have caffeine:

http://www.gusports.com/html/gu_strawban.htm

Hope this helps!

[RickF]

Lemmon Sublime and Strawberry Banana flavors are the only two with no caffeine, but none of the GU have as much caffeine as the Powerbar Gels or Clif Shot Blocks do. I like the Vanilla Bean flavor best and the Strawberry Banana least.

The recommended amount is one pack 15 minutes before you start and then one every 35 to 45 minutes while riding. I usually go with one every 10 to 12 miles and one bottle of water every 10 to 12 miles.

If I do not eat, I can go at just about any pace for about 15 miles, then I get progressively slower until about 35 miles, by which time I am down to about 10 miles per hour and I start cramping. If I eat, I can maintain 16 to 17 miles per hour indefinitely. If I start out at 18 mph, though, even if I eat, I can only maintain that pace for about 20 miles. By 25 miles I am back down to 12 mph and limp through the rest of the ride.

[Pugslyyy]

On the sports drink issue; there is also Hammer Heed which does not use sugar but some super type malto carb that is much easier on the stomach. It has a verrrry mild flavor. Most of them with full strength flavor get really old during a long distance ride. Ug.


I agree. Seems like more and more of use are using HEED, it seems to work well. Best price I've been finding is gotbody.com lately. Hammer has a number of whitepapers on why their stuff is better.

I also like the Gu gels. I carry the orange, took a while to get used to but now I actually like it.

[williamtash]

I would have to take the heed to Dr, Crane and see if it is ok to mix with the drugs the gu seem like the one I will have to try this weekend. I have got to try something or riding may be out and I am not going to let that happen I have to much fun with all of you

[francejamie]

This makes a lot of sense. I'm clearly not eating enough on my rides. On the 31 mile ride, it took about 2 hours and 15 min, at our 14 mph pace. During that ride, I had 1 GU, and a quart bottle of gatorade. I was fine for the first 25 miles or so.

Need to eat more during the ride. I'll get a box of GU tonight.

[Pugslyyy]

This makes a lot of sense. I'm clearly not eating enough on my rides. On the 31 mile ride, it took about 2 hours and 15 min, at our 14 mph pace. During that ride, I had 1 GU, and a quart bottle of gatorade. I was fine for the first 25 miles or so.

Need to eat more during the ride. I'll get a box of GU tonight.

I was in performance today, i think they have the boxes of gu gel on sale.

The only alternative to feeding on a ride is to ride much, much slower. At low / moderate exertion you get a lot of your calories from fat reserves. Very sustainable over very long distances, because we all have large fat reserves compared to sugars on board.

For instance, at a heart rate of 136 I am burning 558 calories/hr, and 80% of then are from fat.

When I increase to my anaerobic threshold (maximum sustainable output) of 164, I burn 1218 calories/hr, but only 21% are from fat.

This is why you'll hear discussion about the 'fat burning zone', which exists at low/moderate exertion. A good paced walk can actually be the ideal exercise if someone just wants to lose weight and doesn't care about physical conditioning beyond that.

btw, don't use my heartrate numbers for you, everyone is different based on age/gender/physical conditioning.

[KathyB]

HEED contains maltodextrin, xylitol, and stevia. If it's less "sugary," I may have to try it as an alternative to my Cytomax, which contains maltodextrin, fructose, and glucose.

Some people are bothered by sugar alcohols like xylitol because they're mild laxatives, and some people don't like the taste of stevia, but I think HEED's worth a try. Thanks for the tip.

[williamtash]

That just clear everything right up. I only have 18% body fat as it is. So a trip to performace for tomorrow is on my to do list

[williamtash]

Does performance have the HEEDs to

[Pugslyyy]

Does performance have the HEEDs to

Performance doesn't carry Hammer Nutrition products. Inside Out Sports does, as does CSH - but I can't remember if they carry HEED specifically.

[williamtash]

I will give it a look see tomorrow where is inside outside sports at these days by the way I have not been there since my daughter ran cross country. oh by they way thanks for all the information that you have all given me today

[Pugslyyy]

My pleasure Mr. Tash! :)

Inside Out is at a new shopping center in Cary - Preston Walk

http://www.mapquest.com/maps/map.adp?city=cary&state=NC&address=2002+grisdale+lane&zip=27513&country=us&zoom=5

[williamtash]

Thanks for the direction just for the record I am a lady not a Mr. Sandy is my real name the handle was given to me by my grandkids their names together. william and tashyra hense williamtash:D

[RickF]

Some people are bothered by sugar alcohols like xylitol because they're mild laxatives.Mild can be an understatement for a substantial number of people. I stay away from xylitol and sorbitol for that reason. Fructose and lactose also can cause diarrhea in some people who lack the enzyme to split the two sugar moieties.

One of the advantages of maltodextrin over sucrose, lactose, glucose, and fructose is that it packs more calories into each molecule. Osmotic load depends on the number of of molecules, and not the size of the molecules. The higher the osmotic load, the more water is pulled into the gut. Fructose and glucose are monosaccharides (one sugar moiety per molecule). Sucrose and lactose are disaccharides (two sugar moieties per molecule).

Maltodextrin is a polysaccharide (many sugar moieties per molecule). That gives you much more energy for the same osmotic load, but it is still easily broken down to glucose once it is in the body. Starches have even more sugar moieties per molecule, but starches are so large that they cannot be absorbed without being digested first, and they are more difficult for the body to convert to glucose than maltodextrin is. For all of the above reasons, maltodextrin packs the most readily usable energy without pulling too much water into the gut. Also, it is not nearly as sweet as glucose, sucrose, or fructose.

[jenkman]

My wife and I will be riding the forty mile ride.

[Pugslyyy]

Thanks for the direction just for the record I am a lady not a Mr. Sandy is my real name the handle was given to me by my grandkids their names together. william and tashyra hense williamtash:D

yeah, i do realize that since I ride with you... obviously my poor attempt at humour.

[williamtash]

Sorry I was tired and went brain dead for about 1 1/2 hrs while on here. I was going between here and the bike cases order. I read it again and wents oops. I should have tried the gu about 2ish. This 2 am to 11:00pm is killing the brain cells the few I have left

[Zonda]

My wife and I will be riding the forty mile ride.

Welcome to the group!

[tombiowami]

You can order HEED and most other products like it from REI.com. A good thing they do is if you order 10 of any sports drink/gu type product they take 20% off the price.

If you are not in a rush to get it, they will deliver it to your local store for free and let you know when to pick it up. So you could order 9 gels for a buck a piece, get the big container of heed or whatever, and then get the discount on the lot.

You can also order several of the single serving packets and try them out. Most of the big containers of drink mix are fairly expensive and you could be out 25-40$ if you get something you hate.

While we are on the topic of nutrition, you can't forget separating your calories from electrolytes completely. A product like Endurolytes or the like will work well there. When drinking sports drinks you do have be aware of taking in too many calories at times in relation to overall fluid intake and electro replacement.

Tommy

[Zonda]

Since we had so many great comments about fueling your body for rides, I'm going to revise the thread heading so we can find it later if needed.

[Bob S.]

Rick, thanks for the info on fueling. I have read all of this before, but you have covered the subject better than anything that I have read in Bicycling Magazine or the other books and magazines. Maybe I can now lose weight and keep a few muscles. Thanks again.
Bob

[RickF]

For what it is worth, I have lost more than 85 pounds since December of 2005. Last summer, I was too concerned about my calorie intake and kept bonking on rides. I finally realized how much I need to eat to be able to ride and still loose weight. The beauty of exercise is that not only does it increase your metabolic rate while you are exercising, but the metabolic rate stays up for a long time after you stop exercising.

100 to 120 calories every 45 minutes while you are riding will not prevent you from loosing weight, but it will keep you fueled to ride for as long as you want. Eat while you are riding, and loose weight while you are resting. It works:D

[Zonda]

It's so nice having a registered pharmacist on board...;)

[williamtash]

Rick i want to thank you for the information I had a chemo at rex and took the gu with me and your information. he said you hit it on the head. I could use the gu and your spaces for the amount would work but i may need to do it a little closer. He Also said the HEED may not be so good for me because of what is in it. So I am going to use the gu first and then I have to try the heeds at home if it has the effect that he thinks it will yuck

[Suzanne]

Hello, I will ride with Sandy on the 20 on Sunday.

Jamie, Kathy B and I are doing the Race for the Cure tomorrow morning. No bikes, but lots of walking. Hope some of you will be there. Suzanne

[tombiowami]

I am doing race for the cure tomorrow as well, that is a great crowd and the biggest running event around. I think around 20,000 people show up for the various walks/runs.

On the Gu issue, I have also heard of people just dumping the Gu packets into the water bottle and mixing them.

You would not gain that much except it is much easier to consume while riding.

Hammer I think sells big bottles of their product but the others have not caught on to this one.

There are many other performance drink products out there to try as well. Clif has a good one I like, but can be a little sugary after a while. They use brown rice syrup for sweetner and a large per centage of organic products.

Tommy

[jibrantl]

I plan to do the 40 mile ride- sorry i missed wednesday's

[Gerard]

Will do the 40 mile (13-18mph).

[cgmorris]

I'm planning to start at the beginner pace. I ran in the Race for the Cure today, and I may be a little stiff after today's run and my first time riding. I know I won't be up to completing the entire 20 mile ride. I'm thinking I may just ride for a total of ~40 minutes.

[Zonda]

I'm planning to start at the beginner pace. I ran in the Race for the Cure today, and I may be a little stiff after today's run and my first time riding. I know I won't be up to completing the entire 20 mile ride. I'm thinking I may just ride for a total of ~40 minutes.

Welcome to the group!

We can ride 7.5 miles and see how you feel. We can turn around making it a 15 mile ride if needed. Sandy can continue with the rest of the group on the 20 mile route if she doesn't mind. Since it will be a slow pace, you may do better than you think.

[Zonda]

Head count for Sunday:

Riders: 16

20 miles
Zonda (leading from the back)
Dasa
Sandy
Suzanne
cgmorris

40 miles
Jamie
Rick
Elaine
Boyd
Kathy B.
Tommy
Jenkman
Jenkman’s wife
Rebekah
Jessica
Gerard

50 miles
none

[esther-l]

Scott and Esther are a probable for the 20 mile route.

Esther

[Wayne Anderson]

Wayne will ride 40. Can't wait.

[Suzanne]

Zonda, Sandy, Scott and Esther. Thanks for a great ride today! I just LOVE riding with you guys :D

Pace: 12.2mph
Distance: 24.6 miles (started at my house, so I road a little farther than the rest of 20 mile group)
Time 2 hours

[Zonda]

Photo (http://www.trianglecycling.com/gallery/showimage.php?i=268&c=5)

Riders 17: Me, Dasa, Sandy, Suzanne, Esther, Scott, Perry, Jamie, Rick, Elaine, Boyd, Kathy B., Tommy, Rebekah, Jessica, Gerard and Wayne A.

Carol (cgmorris) stopped by to tell us she wasn’t riding because of back pain from her run yesterday. Hope you get better and can join us Wednesday.

The Jenkman’s didn’t make it.

Esther & Scott, thanks for leading a nice pace for us.

Suzanne, I’m glad you had a nice ride!

Me, Dasa, Sandy, Scott, Esther & Perry
Distance: 21.9 miles
Pace: 12.3 mph
Time: 1:46
We detoured on the return to avoid the construction on Maynard, so that added a few miles.

The 40-mile group will either email me their stats or post them.

Nice ride!

[williamtash]

:D Suzanne I had a great time riding with you and everyone else. I think starting earlier is also a good idea for the heat part. Dasa nice meeting you good luck on you marathon to. Ester and Scott good riding with you again it is always a good ride with you. Zonda thanks for riding in the back and leading as usually great job good idea on holt to The great legs in the white shirt forgot your name right now It will come to me after i post this but you were fun to ride with and you were a good look out. :cool:

[RickF]

Wayne, Kathy, Jessica, Jamie, and I road together. We detoured around the construction, too. Our detour took us past Jamie's house, so he and Kathy stopped there (about 38.5 miles). Wayne, Jessica and I finished at the shop.

Distance 40.0
Pace 14.1
Time 2:50

Jessica had a flat on Farrington Road, but with help from Kathy and Wayne, we were back on the road rather quickly. It was a great ride.

[fvncgal]

Elaine, Boyd, Tommy, Gerard and I had a great ride today as well.

My Stats are below, didn't get anyone else's in the group.

Distance 41.1
Pace 14.9
Time 2:45

Thanks so much you were all great riding companions...

Rebekah

[williamtash]

I just wanted to let Rick know I tried the gu today on the ride used at 10 miles and man did it work great. I also want to let you know I used on friday after I had chemo Thus and that was the only thing that I have gotten to stay down that soon. Thanks for all the great information and the fantastic help

[Elaine]

Okay we ended up at mph 15.7 and the mileage was 40 . Great ride, who ordered the "head wind". I think the two groups on the 40 worked out great.
Elaine

[francejamie]

The two 40 groups worked out well. Rick, Kathy, Jessica, and Wayne made wonderful riding buddies. And, we didn't kill ourselves keeping up with the group in front.

[RickF]

Sandy, I am glad you found the GU helpful.

Jamie, it was great fun riding with you.

Kathy, Jessica and I were not sure if you were stopping at Jamie's house or continuing with us. We went slowly and stopped for a while on about half way from where we left Jamie and turned onto Plantation, but we never saw you, so we continued back to the shop. I hope you made it back OK.

Elaine, we needed the headwind because there were not enough hills on this route ;)

[jibrantl]

I agree. Thanks for the great ride everyone. And good news- I went to Performance today and got a flat kit. Now, I just need to learn how to fix one :).

[KathyB]

Sorry, Rick....I guess I didn't clarify that I was splitting off with Jamie. I'd parked at Suzanne & Jamie's house and ridden over to the ride start with them. Thanks for checking on me.

[jenkman]

Sorry we could not make it. We went out Saturday for 40 and the sun and heat took its toll on us. Hope to see all this Saturday for the MS ice cream ride.

[Pugslyyy]

I just wanted to let Rick know I tried the gu today on the ride used at 10 miles and man did it work great. I also want to let you know I used on friday after I had chemo Thus and that was the only thing that I have gotten to stay down that soon. Thanks for all the great information and the fantastic help

Hey, that's great to know. My brother had to do chemo last year, I'm glad to know about anything that helps with that stuff.

[Dasa]

Photo (http://www.trianglecycling.com/gallery/showimage.php?i=268&c=5)

Riders 17: Me, Dasa, Sandy, Suzanne, Esther, Scott, Perry, Jamie, Rick, Elaine, Boyd, Kathy B., Tommy, Rebekah, Jessica, Gerard and Wayne A.

Carol (cgmorris) stopped by to tell us she wasn’t riding because of back pain from her run yesterday. Hope you get better and can join us Wednesday.

The Jenkman’s didn’t make it.

Esther & Scott, thanks for leading a nice pace for us.

Suzanne, I’m glad you had a nice ride!

Me, Dasa, Sandy, Scott, Esther & Perry
Distance: 21.9 miles
Pace: 12.3 mph
Time: 1:46
We detoured on the return to avoid the construction on Maynard, so that added a few miles.

The 40-mile group will either email me their stats or post them.

Nice ride!


Zonda, Sandy, Scott, Esther, Perry & Suzzane,

Thanks all for the great ride. I enjoyed every bit of it.

I have my long run (marathon training) on Saturdays so I will have to miss the ride next Saturday. Instead, I plan to mountain bike on Father's day with my daughter at Umstead.

Sandy thanks for the wishes. See y'all on Wednesday (weather permitting)

Cheers
-Dasa

[RickF]

I just came across an interesting study by Jason Karp of the Indiana University Deptartment of Kinesiology and Applied Health Science, Human Performance Laboratory,where the effects of chocolate milk, Gatoraid, and Endurox on time to exhaution and recovery were compared in a controlled trial.
http://www.indiana.edu/~hplab/research/Karp_et_al_IJSNEM_2006.pdf

The results were that there were no differences between chocolate milk and Gatoraid, but both were better than Endurox in terms of time to exhaustion when working at 70% maximum oxygen uptake.

An earlier study, done at an exercise level of 85% maximum oxygen uptake, showed that Endurox was better than Gatoraid (Williams, M.B., P.B. Raven, D.L. Fogt, and J.L. Ivy. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J. Strength Cond. Res. 17(1):12-19, 2003.).

The unanswered question is whether the difference in the findings of the two studies is due to the difference in workload or the different method of determining "exhaustion". The Karp study allowed subjects to select their own cadence preference between 85 and 100 rpm. Exhaustion was defined as the inability to maintain cadence within 10 rpm of the selected cadence. The Williams sudy defined exaustion as the inability to maintain a pedal cadance above 60 rpm.