Re: [Randon] Digest for randon@googlegroups.com - 8 Messages in 3 Topics
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John Hughes
May 22, 2012, 3:03:07 PM5/22/12
to ran...@googlegroups.com
Andrea,
Love the idea of dried potato flakes! Add something catsup and they're almost gourmet :-)
Cheers,
John
SentViaDroid
On May 22, 2012 2:30 PM, <ran...@googlegroups.com> wrote:
Group: http://groups.google.com/group/randon/topics
- Virtual Randonee [1 Update]
- Digest for ran...@googlegroups.com - 4 Messages in 1 Topic [6 Updates]
- How to Make a Bicycle, Circa 1945 England [1 Update]
Yiping Lin <wild...@gmail.com> May 22 09:44AM -0700
Thanks for sharing. That's beautiful. Wish I will have chance to ride there.
Yiping
On Friday, May 18, 2012 10:28:34 PM UTC+8, Damon wrote:
> there are other priorities. Even though I'm not doing rides I like to
> be reminded of what they can be like.
> Damon.
On Friday, May 18, 2012 10:28:34 PM UTC+8, Damon wrote:
> there are other priorities. Even though I'm not doing rides I like to
> be reminded of what they can be like.
> Damon.
On Friday, May 18, 2012 10:28:34 PM UTC+8, Damon wrote:
> there are other priorities. Even though I'm not doing rides I like to
> be reminded of what they can be like.
> Damon.
On Friday, May 18, 2012 10:28:34 PM UTC+8, Damon wrote:
John Hughes <coachjo...@gmail.com> May 21 03:58PM -0400
I agree with Dean that you need water, carbohydrate and sodium. I was
trying to make two points:
1) almost all of your calories should come from carbohydrate, and
2) it doesn't matter whether these are combined in something you drink or
you consume them separately, they get mixed in your stomach.
The link I posted earlier contains a recipe for a homemade sports drink
that meets the American College of Sports Medicine recommendations for
water, carbohydrate and sodium at a cost of $0.11 / 100 calories vs. about
$0.75 / 100 calories of premixed commercial sports drink:
http://www.coach-hughes.com/resources/homemade_cycling_nutrition.html
Cheers,
John Hughes
www.coach-hughes.com
--
Cheers,
John Hughes
www.coach-hughes.com
PO Box 18028
Boulder, CO 80308-1028
Andrea Matney <andrea...@gmail.com> May 21 04:40PM -0400
Thank you everyone for input about Skratch products, nutrition, and
hydration.
My previously winning *bottle *formula for the last 5 years (orange or
unflavored Heed & orange or unflavored and/or cafe latte Perpeteum) has not
worked on my last two events. I'm determined to keep away stomach
distress.
I'm open to ideas and will try:
- John Hughes' homemade sports drink and recipes (thank you for sharing!)
- The Feed Zone Cookbook recipes (idea from several of you)
- Carry dry mashed potato flakes to be mixed at convenience stores/controls
where there is access to hot water and cups (my idea)
And will continue to:
- Ride with a hydropack on long and/or hot events
- Take in 300-400 calories/hour
- Drink at least a bottle an hour
Any more suggestions from your tried and true? Feel free to email me
directly.
Many thanks!
Andrea
DC Randonneurs
Bill Gobie <bi...@billandlorene.com> May 21 03:34PM -0700
Try a sports drink with a different protein source. It could be that
soy-based products like Perpetuem are not for you. They make me
vaguely ill. I much prefer Spiz, which uses whey. Sampling at home, I
prefer vanilla Spiz. Chocolate tastes a bit odd. But on our 400 two
weekends ago I liked chocolate better.
http://spiz.net/
The mashed potato flakes strike me as a bit empty. I've begun carrying
one or two Nile dehydrated soups for late in a ride. Nile's products
are fairly substantial, for this food genre. As you have noticed, hot
water is easy to find at convenience stores. I carry a couple of
disposable spoons in case spoons are not conveniently available.
Carry something meaty and flavorful to chew on, like Landjager.
Bill Gobie
On May 21, 2012, at 1:40 PM, Andrea Matney wrote:
"Jim House" <jho...@ccsol.com> May 21 06:39PM -0400
I could NEVER stomach Heed and especially Perpeteum.
I do love and use Cytomax – is 4 or 5 flavors each trip. I purchased 2 inch
X 3 inch zip lock bags and put one portion of Cytomax into these bags. Then
they go in my jersey pocked and bike bag. As needed at convenience store I
or someone in the group purchases a gallon of water and mix away our drink
concoctions. On real hot days I will use 2 packets on most other days and
at night I use one packet.
The other Hammer product that work in conjunction with Cytomax is called
Endurolytes – these work GREAT for me.
Good luck finding the perfect mix that will work for you.
Jim House
Maumee, OH
From: ran...@googlegroups.com [mailto:ran...@googlegroups.com] On Behalf Of
Andrea Matney
Sent: Monday, May 21, 2012 4:40 PM
To: John Hughes; randon
Subject: Re: [Randon] Digest for ran...@googlegroups.com - 4 Messages in 1
Topic
Thank you everyone for input about Skratch products, nutrition, and
hydration.
My previously winning bottle formula for the last 5 years (orange or
unflavored Heed & orange or unflavored and/or cafe latte Perpeteum) has not
worked on my last two events. I'm determined to keep away stomach distress.
I'm open to ideas and will try:
- John Hughes' homemade sports drink and recipes (thank you for sharing!)
- The Feed Zone Cookbook recipes (idea from several of you)
- Carry dry mashed potato flakes to be mixed at convenience stores/controls
where there is access to hot water and cups (my idea)
And will continue to:
- Ride with a hydropack on long and/or hot events
- Take in 300-400 calories/hour
- Drink at least a bottle an hour
Any more suggestions from your tried and true? Feel free to email me
directly.
Many thanks!
Andrea
DC Randonneurs
On Mon, May 21, 2012 at 3:58 PM, John Hughes <coachjo...@gmail.com>
wrote:
I agree with Dean that you need water, carbohydrate and sodium. I was
trying to make two points:
1) almost all of your calories should come from carbohydrate, and
2) it doesn't matter whether these are combined in something you drink or
you consume them separately, they get mixed in your stomach.
The link I posted earlier contains a recipe for a homemade sports drink that
meets the American College of Sports Medicine recommendations for water,
carbohydrate and sodium at a cost of $0.11 / 100 calories vs. about $0.75 /
100 calories of premixed commercial sports drink:
http://www.coach-hughes.com/resources/homemade_cycling_nutrition.html
Cheers,
John Hughes
www.coach-hughes.com
On Mon, May 21, 2012 at 2:28 PM, <ran...@googlegroups.com> wrote:
Today's Topic Summary
Group: <http://groups.google.com/group/randon/topics>
http://groups.google.com/group/randon/topics
§ Skratch Products : [Randon] Digest for ran...@googlegroups.com - 5
Messages in 3 Topics [4 Updates]
<http://groups.google.com/group/randon/t/343257fa9628f879> Skratch
Products : [Randon] Digest for ran...@googlegroups.com - 5 Messages in 3
Topics
Randon Nerd <rando...@gmail.com> May 20 02:16PM -0400
Sometimes the sugary candy, UofF Koolade, or Lays products don't cut it and
folks would want to have a back-up. Even I can get a little "tired" of
drinking my cafe-mocha Perpetuum around 85 hours.
Bill
> You need calories, water and sodium EVERY hour riding. You can get all of
these from stuff in the grocery store or mini-mart. Sports products offer
no advantage. Less concentrated isn't better as long as you get enough of
each. It all mixes in your stomach. See the nutrition articles on the
Resources section of WWW.coach
>> Andrea Matney <andrea...@gmail.com> May 17 09:19AM -0400
>> Anyone have experience with Skratch products during endurance rides? I'm
>> intrigued with this video explaining why their electrolyte drink at only
80
>> calories within 16 oz. of water is better than more calories.
http://www.skratchlabs.com/blogs/news/6018756-hydration-science-and-practice
DeanF <the...@aol.com> May 20 02:00PM -0700
There are two important issues here: 1) hydration and 2) fueling. The
Skratch Products link addresses only the first issue—hydration. This
is not problematic as long as this point is understood and understood
the following way.
The absolute best way to hydrate known to science is not with water,
or even with water and electrolytes. But with the simultaneous
consumption of water, electrolytes, and glucose (regardless of the
original form of glucose consumed: sucrose, maltodextrin, starch,
etc.). This is what I call the hydration triangle: water,
electrolytes, glucose.
The original question is spot on . . . If the product in question were
addressing hydration and fueling, there would certainly be a problem,
since there are not enough calories in the formulation for endurance
cyclists. However, when understood as the amount of glucose necessary
to activate the glucose-salt cotransporters located in the small
intestine, thus ensuring maximum hydration, one can applaud the
Skratch Products folks at least for getting the science of hydration
right!
On the bike, one can thus entertain hydration and fueling separately
or lump them together as many do.
A link explaining the science of the “hydration triangle” is here:
http://ncrandonneur.blogspot.com/2009/07/phun-physiology-hydration-science-f
or.html
Dean Furbish
Raleigh, NC
John Hughes <coachjo...@gmail.com> May 21 09:47AM -0400
Group,
Eat and drink what you like as long as it's almost all carbohydrate. The
in a stage race the pros consume a combination of sports products (from
sponsors) and real food. They need a *lot* of calories and like Bill get
sick of too much of any particular product.
I researched what Garmin, Sky and RadioShack consume during stage races.
Allen Lim, now working with Skratch Products, worked with Garmin and the
Shack. Here's what I learned including how to make your own at less cost!
http://www.coach-hughes.com/resources/homemade_cycling_nutrition.html
Cheers,
John
www.coach-hughes.com
"Jim House" <jho...@ccsol.com> May 21 10:23AM -0400
If you have real interest in this subject I can strongly recommend
purchasing Allen Lim's book "The Feed Zone Cookbook - Fast and Flavorful
Food for Athletes" $14 at Amazon.
http://www.amazon.com/The-Feed-Zone-Cookbook-Flavorful/dp/1934030767/ref=sr_
1_1?ie=UTF8
<http://www.amazon.com/The-Feed-Zone-Cookbook-Flavorful/dp/1934030767/ref=sr
_1_1?ie=UTF8&qid=1337610140&sr=8-1> &qid=1337610140&sr=8-1
Jim House
Maumee, OH
From: ran...@googlegroups.com [mailto:ran...@googlegroups.com] On Behalf Of
John Hughes
Sent: Monday, May 21, 2012 9:47 AM
To: ran...@googlegroups.com
Subject: Re: Skratch Products : [Randon] Digest for ran...@googlegroups.com
- 5 Messages in 3 Topics
Group,
Eat and drink what you like as long as it's almost all carbohydrate. The in
a stage race the pros consume a combination of sports products (from
sponsors) and real food. They need a lot of calories and like Bill get sick
of too much of any particular product.
I researched what Garmin, Sky and RadioShack consume during stage races.
Allen Lim, now working with Skratch Products, worked with Garmin and the
Shack. Here's what I learned including how to make your own at less cost!
http://www.coach-hughes.com/resources/homemade_cycling_nutrition.html
Cheers,
John
www.coach-hughes.com
On May 20, 2012 2:16 PM, "Randon Nerd" <rando...@gmail.com> wrote:
Sometimes the sugary candy, UofF Koolade, or Lays products don't cut it and
folks would want to have a back-up. Even I can get a little "tired" of
drinking my cafe-mocha Perpetuum around 85 hours.
Bill
> You need calories, water and sodium EVERY hour riding. You can get all of
these from stuff in the grocery store or mini-mart. Sports products offer no
advantage. Less concentrated isn't better as long as you get enough of each.
It all mixes in your stomach. See the nutrition articles on the Resources
section of WWW.coach
>> Andrea Matney <andrea...@gmail.com> May 17 09:19AM -0400
>> Anyone have experience with Skratch products during endurance rides? I'm
>> intrigued with this video explaining why their electrolyte drink at only
80
>> calories within 16 oz. of water is better than more calories.
http://www.skratchlabs.com/blogs/news/6018756-hydration-science-and-practice
--
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Cheers,
John Hughes
www.coach-hughes.com
PO Box 18028
Boulder, CO 80308-1028
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alex plumb <alex...@sbcglobal.net> May 21 04:45PM -0700
Thanks, John,
I've had good results with potatoes cooked similarly to your recipe. They provide a nice steady caloric burn, well suited to my energy needs on a long brevet .
Another food that's a good mixer for long rides are medjool dates. They digest easy. Eat three and you've got 200 calories of carbs. They're a taste treat after too many hours of malto or potato. Here's their nutritional breakdown: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/7348/2
Alex Plumb
--- On Mon, 5/21/12, John Hughes <coachjo...@gmail.com> wrote:
From: John Hughes <coachjo...@gmail.com>
Subject: Re: [Randon] Digest for ran...@googlegroups.com - 4 Messages in 1 Topic
To: ran...@googlegroups.com
Date: Monday, May 21, 2012, 12:58 PM
I agree with Dean that you need water, carbohydrate and sodium. I was trying to make two points:
1) almost all of your calories should come from carbohydrate, and
2) it doesn't matter whether these are combined in something you drink or you consume them separately, they get mixed in your stomach.
The link I posted earlier contains a recipe for a homemade sports drink that meets the American College of Sports Medicine recommendations for water, carbohydrate and sodium at a cost of $0.11 / 100 calories vs. about $0.75 / 100 calories of premixed commercial sports drink:
http://www.coach-hughes.com/resources/homemade_cycling_nutrition.html
Cheers,
John Hughes
www.coach-hughes.com
On Mon, May 21, 2012 at 2:28 PM, <ran...@googlegroups.com> wrote:
Today's Topic Summary
Group: http://groups.google.com/group/randon/topics
Skratch Products : [Randon] Digest for ran...@googlegroups.com - 5 Messages in 3 Topics [4 Updates]
Skratch Products : [Randon] Digest for ran...@googlegroups.com - 5 Messages in 3 Topics
Randon Nerd <rando...@gmail.com> May 20 02:16PM -0400
Sometimes the sugary candy, UofF Koolade, or Lays products don't cut it and
folks would want to have a back-up. Even I can get a little "tired" of
drinking my cafe-mocha Perpetuum around 85 hours.
Bill
> You need calories, water and sodium EVERY hour riding. You can get all of
these from stuff in the grocery store or mini-mart. Sports products offer
no advantage. Less concentrated isn't better as long as you get enough of
each. It all mixes in your stomach. See the nutrition articles on the
Resources section of WWW.coach
>> Andrea Matney <andrea...@gmail.com> May 17 09:19AM -0400
>> Anyone have experience with Skratch products during endurance rides? I'm
>> intrigued with this video explaining why their electrolyte drink at only
80
>> calories within 16 oz. of water is better than more calories.
http://www.skratchlabs.com/blogs/news/6018756-hydration-science-and-practice
DeanF <the...@aol.com> May 20 02:00PM -0700
There are two important issues here: 1) hydration and 2) fueling. The
Skratch Products link addresses only the first issue—hydration. This
is not problematic as long as this point is understood and understood
the following way.
The absolute best way to hydrate known to science is not with water,
or even with water and electrolytes. But with the simultaneous
consumption of water, electrolytes, and glucose (regardless of the
original form of glucose consumed: sucrose, maltodextrin, starch,
etc.). This is what I call the hydration triangle: water,
electrolytes, glucose.
The original question is spot on . . . If the product in question were
addressing hydration and fueling, there would certainly be a problem,
since there are not enough calories in the formulation for endurance
cyclists. However, when understood as the amount of glucose necessary
to activate the glucose-salt cotransporters located in the small
intestine, thus ensuring maximum hydration, one can applaud the
Skratch Products folks at least for getting the science of hydration
right!
On the bike, one can thus entertain hydration and fueling separately
or lump them together as many do.
A link explaining the science of the “hydration triangle” is here:
http://ncrandonneur.blogspot.com/2009/07/phun-physiology-hydration-science-for.html
Dean Furbish
Raleigh, NC
John Hughes <coachjo...@gmail.com> May 21 09:47AM -0400
Group,
Eat and drink what you like as long as it's almost all carbohydrate. The
in a stage race the pros consume a combination of sports products (from
sponsors) and real food. They need a *lot* of calories and like Bill get
sick of too much of any particular product.
I researched what Garmin, Sky and RadioShack consume during stage races.
Allen Lim, now working with Skratch Products, worked with Garmin and the
Shack. Here's what I learned including how to make your own at less cost!
http://www.coach-hughes.com/resources/homemade_cycling_nutrition.html
Cheers,
John
www.coach-hughes.com
"Jim House" <jho...@ccsol.com> May 21 10:23AM -0400
If you have real interest in this subject I can strongly recommend
purchasing Allen Lim's book "The Feed Zone Cookbook - Fast and Flavorful
Food for Athletes" $14 at Amazon.
http://www.amazon.com/The-Feed-Zone-Cookbook-Flavorful/dp/1934030767/ref=sr_
1_1?ie=UTF8
<http://www.amazon.com/The-Feed-Zone-Cookbook-Flavorful/dp/1934030767/ref=sr
_1_1?ie=UTF8&qid=1337610140&sr=8-1> &qid=1337610140&sr=8-1
Jim House
Maumee, OH
From: ran...@googlegroups.com [mailto:ran...@googlegroups.com] On Behalf Of
John Hughes
Sent: Monday, May 21, 2012 9:47 AM
To: ran...@googlegroups.com
Subject: Re: Skratch Products : [Randon] Digest for ran...@googlegroups.com
- 5 Messages in 3 Topics
Group,
Eat and drink what you like as long as it's almost all carbohydrate. The in
a stage race the pros consume a combination of sports products (from
sponsors) and real food. They need a lot of calories and like Bill get sick
of too much of any particular product.
I researched what Garmin, Sky and RadioShack consume during stage races.
Allen Lim, now working with Skratch Products, worked with Garmin and the
Shack. Here's what I learned including how to make your own at less cost!
http://www.coach-hughes.com/resources/homemade_cycling_nutrition.html
Cheers,
John
www.coach-hughes.com
On May 20, 2012 2:16 PM, "Randon Nerd" <rando...@gmail.com> wrote:
Sometimes the sugary candy, UofF Koolade, or Lays products don't cut it and
folks would want to have a back-up. Even I can get a little "tired" of
drinking my cafe-mocha Perpetuum around 85 hours.
Bill
> You need calories, water and sodium EVERY hour riding. You can get all of
these from stuff in the grocery store or mini-mart. Sports products offer no
advantage. Less concentrated isn't better as long as you get enough of each.
It all mixes in your stomach. See the nutrition articles on the Resources
section of WWW.coach
>> Andrea Matney <andrea...@gmail.com> May 17 09:19AM -0400
>> Anyone have experience with Skratch products during endurance rides? I'm
>> intrigued with this video explaining why their electrolyte drink at only
80
>> calories within 16 oz. of water is better than more calories.
http://www.skratchlabs.com/blogs/news/6018756-hydration-science-and-practice
--
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Cheers,
John Hughes
www.coach-hughes.com
PO Box 18028
Boulder, CO 80308-1028
--
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John Hughes <coachjo...@gmail.com> May 22 06:44AM -0400
Thanks, Alex!
Dates are a great food for riding and have a low glycemic index, meaning
they raise your blood sugar slowly providing a steady burn. Not what you
want if your bonking! But good for variety and hours in the saddle.
Cheers,
John
--
Cheers,
John Hughes
www.coach-hughes.com
PO Box 18028
Boulder, CO 80308-1028
dgoody <dgo...@gmail.com> May 21 04:01PM -0700
Hello Friends (I stole that from Crista B),
Nice video ... from Jennifer Benepe's site: Cyclists International.
Jennifer reports on cycling activity in and around NYC.
http://cyclistsinternational.com/?p=1533
This weekend she focused on covering the Gran Fondo out of NYC ...
story should be online this week.
If anyone wants info on Gran Fondo in NJ or Hillier Than Thou NJ,
email me privately - not on this board. I have ride information and
codes for discounts. One difference between the NYC and NJ Gran Fondo
is that the NJ one donates to charities. NYC is a business. Just like
a typical NJ brevet, you'll have people taking care of you along the
route.
Both events are in Morris County and touch roads I used in creating NJ
series. These are two challenging, scenic and well attended events.
Cheers,
Diane Goodwin
dgoody[at]gmail.com
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