Try a Pre-Workout Fast

June 16th, 2010

Bike Nutrition

A recent study by researchers in Europe suggests that fasting before a workout might help get rid of more fat.   Here’s the reasoning:  If you don’t eat before exercising, you don’t have carbohydrates lying around to burn, so your body burns fat instead.

“When you exercise (after fasting), your adrenalin is high and your insulin is low,” said Peter Hespel, a professor of exercise physiology at the University of Leuven in Belgium, in an Associated Press story.

The AP reports that in a 2008 study, Hespel tested the effects of this concept on men who did their endurance training workouts after fasting compared to those who ate before their workout.  In the men who didn’t eat, researchers found an increase in the amount of proteins needed to process fat – the fasting got their bodies ready to burn more fat.

Deb Acord

Note from UltraRob: Hammer Nutrition has long recommended not eating for 3 hours before long workouts or races, not for weight loss, but to increase endurance for the same reasons as this study found. It has worked well for me but I have to start eating right after starting or I get behind on calories.

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When to Drink Accelerade

September 13th, 2007

Hammer Nutrition Discount

Kent Peterson, finisher of the Great Divide Race on single speed, wrote a very humorous post about the taste of Accelerade. He came up with when to drink Accelerade.

I did try to come up with a scenario where I’d voluntarily choose to drink Accelerade and I think I’ve come up with it. I imagine a super hot day. I’ve just ridden the Issaquah Alps 100K loop four times without taking a drink. I stagger home, open the fridge and see two bottles. One contains Accelerade and one contains goat urine. In that instance, I would slam down the Accelerade.

My riding is fueled by Perpetuem and HEED from Hammer Nutrition. The Perpetuem has protein in it like Accelerade. I don’t think it tastes bad except when it gets hot. I also sometimes mix HEED in with the Perpetuem to change the flavor. The also have it in an unflavored version.

I have a post from last year that describes how I use the Hammer Nutrition products for different length events. I also wrote about how I used them during the Race Across America last year. If you’ve never ordered from them before, you can get 15% off your first order by following this link. They have a Yahoo group where even the owner will answer questions.

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Price: $38.73
 
Salomon X Alp Pro GTX Hiking Boots
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Regular Price: $280.00
$209.95 on sale
 
Salomon X Alp Mid LTR GTX Hiking Boots
Salomon X Alp Mid LTR GTX Hiking Boots
Price: $219.95
 

Shaving Legs, Manitou Incline Directions And Food

May 20th, 2007

Looking Down Manitou Incline

The last couple weeks the top 3 things that have brought people to this blog have been people wanting to know why cyclists shave their legs, directions to the Manitou Incline and endurance food.

I’m sure the reason I’m getting visits for why cyclists shave their legs is because my recent post about leg shaving.

No Trespassing Sign on Manitou InclineI’ve written a few times about doing the Manitou Incline but I’ve never written how to get there. It’s a 2,000 vertical foot scar running straight down Mount Manitou. I must live 6-7 miles away even by the way the bird flies and I can see it from my house. Just drive west until you’re at the bottom of it. The important thing is to not park in the Pikes Peak Cog Railway’s parking lots or their spaces on Ruxton. Either park in the Barr Trail parking lot or down Ruxton by the Iron Springs Chateau Melodrama. The Barr parking lot is full a lot of the time. In the summer you have generally have to be there before 6 AM to find a parking spot.

You can either start up the Incline on a trail out of the Barr parking lot that is at the opposite end from Barr Trail or the bottom of the Incline by cutting through one of the Pikes Peak Cog Railway parking lots. I doubt they like people doing that. At a 40 minute pace, the point the trail from the Barr parking lot joins the Incline is about 4 minutes from the bottom of the Incline. The middle part of the Manitou Incline is owned by the Pikes Peak Cog Railway and you are trespassing if you do it.

For how to eat for endurance sports, take a look at my post on how I use Hammer Nutrition products. I also have a post on what I did for nutrition during my 2006 solo Race Across America attempt. You can get 15% off your first order by using my customer number 10704. Even though I believe Hammer has the best fueling products and supplements on the market always race with what you trained with. Their products are different than the sugary sports drinks out there and can take a while to dial in if your used to the other stuff.

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Price: $38.73
 
Salomon X Alp Pro GTX Hiking Boots
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Salomon X Alp Mid LTR GTX Hiking Boots
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Nutrition During RAAM

July 16th, 2006

Photo courtesy of Tom at GVH Bikes.

I have spent the last 8 years refining my nutrition for 24 hour and longer races. I owe a big thanks to Dr. Bill, who is now retired from Hammer Nutrition. After having serious stomach problems in my first couple 24 hour mountain bike races, Dr. Bill tried convincing me that I didn’t need solid food in a race that short. It took him a while but I finally decided to try it my 2nd time solo at the 24 Hours of Moab.

It worked so well I’ve stuck with all liquid fueling since then for 24 hour and shorter events. In the Race Across America qualifiers, I’ve eaten only a small amount of saltines, fruits and nuts. The exception to this was last year in the Adirondack 540 where my stomach was messed up from taking predisone after an asthma attack during the RMCC 400k brevet last June. Steve Born, also Hammer Nutrition, has helped me fine tune my nutrition including supplements for the longer events.

E-CAPS/Hammer Nutrition is one of my sponsors and a big thanks goes out to them. If you’ve never tried their products and you do long events, you owe it to yourself to give their products a try. They are really good at helping their customers fine tune their fuels and supplements. You can get 15% off your first order by using this link. A previous blog entry describes the basics of how I use their products for various length events.

Nutrition was never an issue in my RAAM attempt. I had consistent energy except for one time in the desert when I gave in to my Coke craving. I fought it for 5 or 6 hours and finally asked my crew for a Coke. I told myself I’d only drink half of it. They got me a 20 oz bottle and I drank close to 2/3 of it. It only took about 15 minutes before my energy started crashing. Of course this had to be just before the Yarnell grade of 8 miles at 8% grade. To make matters worse it was early afternoon with a brutal sun and about 100 degrees.

During RAAM my goal was to get at least 70% of my calories from liquids. I think I was quite a bit higher than that. As long as my digestion could keep up, I tried getting between 250-280 calories and hour. The majority of the time I was drinking a bottle with 2 scoops of Perpetuem and 2 scoops of Endurolyte powder. On the Yarnell Grade and also on Wolf Creek Pass I switched to HEED although I wasn’t having a problem with the Perpetuem but HEED is easier to digest. I think I had a couple other bottles of HEED through the desert mainly for something different.

I was also eating small amounts of watermelon, cantaloupe, honey dew, red grapes, pretzels, saltines, nuts, and turkey lunch meat. At Tuba City I requested a chicken soft taco with rice from Taco Bell minus some of the sauces. Especially in the desert the watermelon was great. My crew would cut it up and put it in a plastic bag in one of the ice bags so it was really cold. My mouth would get so dry that sipping water wouldn’t help the dryness but eating the watermelon would.

Here’s what I did pretty much every hour for E-caps and Hammer Nutrition Supplements:

Every 4th hour I was taking 1 Super AO.

From 10 AM until 6 PM I was mixing in a serving of Liquid Endurance to my drink. I actually got to the point of preferring the taste of Perpetuem with Liquid Endurance over just Perpetuem.

I did find that a few times a day my stomach would get a little acidic and I’d take a couple Tums. I was also using a few tums a day that I would let sit in my mouth as a paste to help with mouth sores. I actually had less problems during RAAM than I had in my qualifiers. I was also occasionally rinsing my mouth with Mylanta in an attempt to decrease the mouth sores.

An hour before I’d stop for a sleep break, I would take 3 PICs and start drinking a bottle with 3 scoops of Recoverite in it. Once I’d stop, I’d take 4 more
PICs
, drink 5 scoops of Recoverite, take 2 capsules of fish oil and take 3 Tissue Rejuvenators. I was amazed at how much I was recovering with just 3 hours of sleep.

How I Use Hammer Nutrition and E-CAPS Products

April 14th, 2006

Since Al asked about my take on Hammer Nutrition products, I thought I’d write a post rather than just add a comment because I have a lot to say about their products. I’m sponsored by them although it’s a discount, not cash or free product, so if I didn’t like their products it wouldn’t do me any good. If you’ve never ordered from them before, you can get 15% off your first order by following this link. They have a Yahoo group where even the owner will answer questions. Steve Born that has finished RAAM more than once and done things like start at the finish line of the Furnace Creek 508 and ride to the start to do the race has been a big help for me to get my nutrition dialed in for long races. Last year I was really out of shape for the Adirondack 540 and I had to call him the day before the race to be convinced I could do the race.

The best way to explain my take on the products is to tell my experience when I first did Montezuma’s Revenge in 1998. It was my second 24 hour mountain bike race. I was sick when I first did the 24 Hours of Moab and spent 7 hours off the bike but was so congested I couldn’t lie down without starting to choke.

I had tried Sustained Energy during training but had trouble with bloating and gas so I had given up on it. I now know that because it doesn’t have any preservatives it goes bad in about 3 hours in the hot sun and that is what was causing my problems. They actually say it should last a little longer but 3 hours has been my experience. I ended up solving that problem by mixing my 2nd bottle the night before and freezing it. That was back before they had Perpetuem and HEED which take a lot longer to go bad. I had gone back to using CytoMax and GU. I got about 8 hours into Montezuma’s Revenge and got so sick to my stomach I didn’t feel like eating plus I was peeing like crazy but at the same time feeling really dehydrated. I got up on Gray’s Peak above 13,000 feet and was stumbling and falling asleep as I tried hiking with my bike on my back.

After that miserable race, I decided to give Sustained Energy another try along with some Hammer Gel. I used them at the 24 Hours of Moab along with solid food and did much better although still had some stomach problems. Dr. Bill that has had a huge part in developing the Hammer Nutrition products finally convinced me that for 24 hours I was best off without solid foods. The first time I tried without solid food I had plenty of solid foods available and ended up not using any and didn’t have any stomach problems. I now pretty much just use their products except I’ve eaten a small amount of solid foods in my RAAM qualifiers. When I did the Furnace Creek 508 in 2002, I had 36 servings of Sustained Energy and less than a 1,000 calories from other foods.

Now they have more choices in fuels and I mix them depending on what I’m doing. For short, hard group rides I use HEED and some Hammer Gel. When they first came out with HEED, they just had the Lemon-Lime flavor and I didn’t like it but I’ve come to really like the Mandarin Orange. For 2-3 hour mountain bike races, I use Sustained Energy with a couple scoops of the powdered Endurolytes added in plus I use a coin purse to carry more Endurolytes. For 100 mile mountain bike races I mix Sustained Energy and Perpetuem half and half along with some powdered Endurolytes. When I’m going hard I seem to have some problems digesting straight Perpetuem and that’s why I mix it with the Sustained Energy.

In 24 hour mountain bike events and RAAM qualifiers I use mainly Perpetuem but use a little of the other fuels for variety. I always have plain water with me so I can drink what I need independent of the calories I’m getting plus it helps to not have any taste in my mouth. Even under ideal conditions, I have trouble digesting much over 250 calories and hour and try not to go over 28 ounces of fluid an hour. Eating or drinking stuff with simple sugars while using the Hammer fuels is a sure way to bonk. I found this out the hard way doing the Vail Ultra 100. Julie offered a couple bite sized Snickers bars at one of the aid stations and within 20 minutes I was severely bonking and sat at the next aid station for an hour wrapped in blankets and shivering.

If I’m doing an early morning race, I sleep as late as possible and don’t eat anything until I’m on the bike. The first few times I didn’t eat before I felt really hungry and thought for sure I’d bonk but my stomach felt better early in the race than if I had eaten and I didn’t bonk. I do find I have to start eating sooner but my stomach feels fine. If I ate too close to the start, I’d find my stomach didn’t feel the best and it would be an hour or so before I could start eating.

Lately on my long training rides I’ve been mixing one bottle with 4 scoops HEED and 2 scoops plain Perpetuem and another bottle with 1 scoop HEED and 5 scoops Dreamsicle Perpetuem and 3 scoops powdered Endurolytes in each bottle. For performance I’d probably be better off using more Perpetuem but I like the variety of flavors.

For races and rides under 3 hours, I take 1 Race Cap Supreme, 1 Mito-R-Cap, and 4 Anti-Fatigue Caps an hour before the start and then just Endurolytes during the race or ride. I longer races and rides I take the same thing before the start and then starting 2 hours in I take the same thing every hour except drop the Anti-Fatigue Caps to 2 and take 2-3 Endurolytes. I always have more Endurolytes so I can take more if I need them to keep from cramping. The Anti-Fatigue Caps really help keep me from smelling like ammonia. Before I started using them I used to stink of ammonia by the time I’d get 6 hours into a race. For during races and rides, I use the little baggies to but in an hour worth of pills so I can just grab one out of my pocket and dump everything into my month. I can really tell I don’t fatigue as fast and recover faster if I take the supplements. During training I generally open the bag and squeeze from the sides on the zip section to open it wide so I can reuse it but during races I generally tear the top off. If I have a crew with me, I use empty canisters that film come in and have them hand it to me. Now that I’m using a digital camera I have to make sure I don’t lose the ones I have.

After hard rides, I generally have 2 or 3 scoops of Recoverite and then a little while later I mix a bottle of 2 scoops of Recoverite and 1 of Whey Protein. I also take Super AO and Tissue Rejuvenator.

Update: See what I did for nutrition during my 2006 solo RAAM attempt.

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Hi Tec Penrith Mid Jr. WP Hiking Boots
Price: $38.73
 
Salomon X Alp Pro GTX Hiking Boots
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Regular Price: $280.00
$209.95 on sale
 
Salomon X Alp Mid LTR GTX Hiking Boots
Salomon X Alp Mid LTR GTX Hiking Boots
Price: $219.95
 


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