PSOF Championships 2013 - Challenge Henley

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WhizKid    pirate
05/03/2013 at 17:12
Nice one rafiki such awesome weather today, I managed a nice 70 miler yesterday and a good swim been instructed by mate coach/mate I must take a day off today as I can still barely walk since the HM lol....
05/03/2013 at 17:34

Good stuff Raf. I did a 32 mile ride this morning and loved it. Got one of my fastest descents too but only 32.5mph. I think I'd scream at 43.  The rest of the ride was very slow, but I'm not fretting about speed now, just getting time in the saddle and a few climbs. 

iron fraggle    pirate
05/03/2013 at 18:09

Nice training guys

(I think I too would scream at 43 mph )

Blisters    pirate
05/03/2013 at 18:44

I did get to 41 mph on my std Specialized Allez on Saturday. Then hit a series of potholes and cats eyes. Scream? No. But I did sh!t myself when I got the front wheel shakes. First time on this bike.

WhizKid    pirate
05/03/2013 at 18:46
When you get the old speed wobbles you will scream
05/03/2013 at 21:43

Can I ask what everybody uses for fuel on the bike? I can't stomach gels for 8 hours especially as I'll be having the on the run as well so would prefer some solid food. I tried porridge oat breakfast bars today on the basis that they aren't too sweet but they were a bit dry and got stuck in my throat a bit. I know some people have eaten pork pie - but after 8 hours in the (hopefully) sun?!.  My next thought is for mini marmite butties but any suggestions appreciated.



iron fraggle    pirate
05/03/2013 at 21:51

haven't tried it out yet, but I'm going for cheese/marmite butties and cold roast potatoes    and probably home made flapjack, and possibly bounty bars

Cortina5    pirate
05/03/2013 at 22:07

For training I stuck with a High5 gel every 40 minutes. Plus an ice-cream every now and then if hot. Plus a museli bar or two. Each museli bar is about 80-100cal.

For Outlaw I had 2 big museli bars (200 cal each) cut in to 4, a piece each 20 minutes, then on to gels and bits of bannanas when available. Tried 1 gel on the run and couldn't manage it.

05/03/2013 at 22:10
*comes out of lurking*

One seasoned pirate I know has packed fudge, malt loaf, and a pasty for his bike leg

What about cocktail sausages? I am thinking small and not so sweet, but I guess it's more or less down to your own palate
M...eldy    pirate
05/03/2013 at 22:16

Soupy ... try reversing that

Have the gels and drink on the bike and have alternative foods like coke and banana et.c on the run
I would think that it is easier and has less overall impact on your speed to take the easy route on the bike
Less gels. more coke and bits on the run


05/03/2013 at 22:27

Thats an idea Meldy, thanks.  A combination of gels and cocktail sausages on the bike might be a way forward. I know I'll want something savoury and  and Ive no idea what I'll be able to stomach on the run. I've just always used gels on marathons but this is a different beast I suppose. 

I can't imagine who would have a pasty. 

Edited: 05/03/2013 at 22:28
meface    pirate
06/03/2013 at 00:45

**looks in to see if this is the dedicated pasty thread**

WhizKid    pirate
06/03/2013 at 07:10
I really like too gels with flapjacks, they go too nasty whilst sat in the sun and deliver what you need, but everyone gets sick of gels at the end of a IM last part of the run they start too taste a bit like vomit :/
06/03/2013 at 07:12

06/03/2013 at 07:14
m..eface wrote (see)

**looks in to see if this is the dedicated pasty thread**

Could be.


Blisters    pirate
06/03/2013 at 08:06

I've been using flapjack style breakfast bars on the rides, but some can be a bit too chewy or sick-er-ly after you've had a few. It's important to wash them down too. I have been wondering about the merits of that wonder food Peanut Butter. After all it's high in protein and calories too, and should survive. Remember that your bike snack has got to live in the open for almost 24 hours from the point of racking.

I know that one Ultra marathon runner likes to eat salted boiled potatoes, and I can see the merit.

cougie    pirate
06/03/2013 at 08:10
I use a bento box on the bike and use flapjack and gingerbread men.
You can eat almost anything on the bike.
06/03/2013 at 08:46

It's easier to digest stuff on the bike as you aren't normally working as hard. So solid food will be easier on the stomach during the bike than the run. I am also pondering savoury solid food for the bike - I'm currently thinking about marmite and plain crisp rolls!

The 'energy' bars from the big brands are a rip off in my opinion. I have been using kellog's Nutrigrain bars (both 'elevenses' and the normal ones) and find them just as good - plus they're a quarter of the price. Mini-soreens are good too!

I think my current plan is a bottle full of diluted gels to sup on throughout the bike leg but breaking that up with some bars and rolls. Then I'll just pick up water from the aid stations. Easy!

Scuba Trooper    pirate
06/03/2013 at 19:43

So is everyone enjoying there first Fink recovery week?

Not sure I like the idea of these hills that work out at 3mph on the way up and 40mph on the way down wouldn't it be much easier and safer just going 15mph on the flat.

I've been thinking about the nutrition on the bike and have had a few thoughts. I do like the idea of some savoury snacks on the bike but not sure anything with sausage or meat would be great (taste or health) at the end of 6-7hours sat on a bike in the sun. The other thing I find is that stuff gets stuck in my teeth, I tried malt loaf the other day and took ages to get the bits out of my teeth, not a good distraction on a bike. Given that a bottle of sports drink will give you about 150-200 cals and you can only absorb about 300-400 an hours if its warm then just drinking a couple of bottles an hour and an odd gel should be enough or am I missing something? Glad I've booked a HIM and Oly to practise this stuff on. I know that there is no way I can eat anything significant while running a marathon, I struggled with gels and even jelly babies by the end of both the marathons I've done.

Bager - I like the idea of a bottel full of gels, the just warmer or the zero stuff.

WhizKid    pirate
06/03/2013 at 20:29
Just drinking is not really a great plan you should really try and get some solids in to you... However don't do that on the run just stick too gels and water/coke/sports drink.... Try and find something that doesn't distract you and tastes nice... Fig rolls are good... Easy too eat can stack loads of them in a bento box or cycle jersey, I wouldn't think too much about it on the oly distance mate its too short too really give you some correct feedback, but the HIM is a good place too test it out and obviously your long training rides... I'm a having a good slack/recovery week legs still ache a bit from the HM on Sunday....
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