Fuel
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Moderators: k9car363, alicefoeller | Reply |
2016-01-13 10:02 AM |
7 | Subject: Fuel In the past I've seen an equation of sorts for determining how much fuel you should take in during exercise. Now, when I need it, I can't find it anywhere. I'm regularly on the bike trainer for more than 60 minutes and that will soon be the short day. Can someone point me to info regarding fuel intake during exercise? Thanks in advance! |
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2016-01-13 12:45 PM in reply to: jetbluegreg |
47 | Subject: RE: Fuel It is completely individual, and depends on your sweat rate. Take a look at this link for information on how to test your sweat rate and determine your hydration needs that way http://www.endurancetriathletes.com/calculating_sweat_rate.pdf
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2016-01-13 1:19 PM in reply to: jetbluegreg |
Pro 6011 Camp Hill, Pennsylvania | Subject: RE: Fuel Sweat rate has zero bearing on the amount of fuel an individual needs to consume during endurance sports. It does have relevance in estimating hydration needs. For bike rides lasting about 90 minutes or longer, the average athlete functions best by consuming about 150 - 300 calories per hour of mostly simple carbohydrates (some people do best with a some protein and fat along with the carbs too). It's a big range, but needs can vary significantly from person to person. A good approach is perform your long rides at a higher intensity than you're going to use on race day, and experiment with different fueling rates and different sources to determine what works best for you. Larger athletes tend to need more, while smaller athletes need less. Keep in mind that fueling rates are going to be dictated by how much you can absorb at a given intensity, not how many calories you burn.
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2016-01-13 1:44 PM in reply to: TriMyBest |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Fuel Originally posted by TriMyBest Sweat rate has zero bearing on the amount of fuel an individual needs to consume during endurance sports. It does have relevance in estimating hydration needs. For bike rides lasting about 90 minutes or longer, the average athlete functions best by consuming about 150 - 300 calories per hour of mostly simple carbohydrates (some people do best with a some protein and fat along with the carbs too). It's a big range, but needs can vary significantly from person to person. A good approach is perform your long rides at a higher intensity than you're going to use on race day, and experiment with different fueling rates and different sources to determine what works best for you. Larger athletes tend to need more, while smaller athletes need less. Keep in mind that fueling rates are going to be dictated by how much you can absorb at a given intensity, not how many calories you burn.
Agree with Don - play around to find what works for you at different intensities and go with that. Sweat rate is not applicable in this situation (and is often problematic anyway) and I wouldn't bother with a sweat test at least at this point. Shane |
2016-01-13 3:09 PM in reply to: MikaelEriksson |
Expert 2355 Madison, Wisconsin | Subject: RE: Fuel Originally posted by MikaelEriksson It is completely individual, and depends on your sweat rate. Take a look at this link for information on how to test your sweat rate and determine your hydration needs that way http://www.endurancetriathletes.com/calculating_sweat_rate.pdf
Curious to why you suggest a sweat rate test for this specific question and why its dependent on it? |
2016-01-13 4:23 PM in reply to: jetbluegreg |
Pro 6582 Melbourne FL | Subject: RE: Fuel Coach Don and Shane have stated it well. it you want to read a marketing ad with some information take a look at the Hammer Nutrition Guide, page 55 starts the fueling section. It was often referenced a decade ago, heck I used it to learn about hydration and fueling for my 1st HIM. I'm not affiliated with Hammer, just some FYI. |
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2016-01-14 8:48 AM in reply to: TriMyBest |
7 | Subject: RE: Fuel Exactly what I was looking for. Thanks a bunch! |
IM Fuel Belt or no Fuel Belt... That is the question! Pages: 1 2 3 | |||
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