|   Power Gel at races | Sofa
Jun 17, 2002 4:19 AM | | Hi, I've used power gel before to bring me back from an epic ride when I thought I was going to die, and I found it worked quite well.
I am entering a 24 hrs race (my first)and the laps will be about 2 hours long. How many would you guys take, and at what intervals?
Thanks
-it's just for fun, but I'm kinda outta shape at the moment |
| use it before you need it. | jw25
Jun 17, 2002 7:40 AM | | Gels are great sources of fast energy, but they work best if used before you blow up. Especially true for Hammergel, which has no simple sugars, and takes 10-15 minutes to take effect.
The other gels, with a mix of simple and complex carbs, should probably be taken at 30 minute intervals. So, I'd take one in the start tent, just before heading out, then one in half an hour, etc.
Last year, at Snowshoe, I took a gel in the tent, then at the start of the climbs, and that seemed to work well. I was also using an energy drink, and a recovery drink between laps (Smartfuel Warpaide and Biofix). It's also good to eat some real food between laps, but try to do that as soon as possible. I found I had a 30 minute window before I just crashed, so it was a race to get cleaned up and eat before catching some sleep.
We did pretty well (22nd overall), but I won't be racing this year, due to a broken wrist 5-5. Have a good time, and I hope for your sake it doesn't rain. |
| The biggest key for 24 hour races... | Fat-tire
Jun 17, 2002 10:26 AM | | is to recover *after* your lap, not between. Just after you finish, eat as much as you can (good to get some protein in you, but carbs like pastas and bread are good to have since you'll need the energy for the next lap). Also, treat youself to some junk food (licorice, rice crispy treats, pb and j, etc), for the sugar and the carbs (and the reward factor).
The key here is not eat immediately after your lap, and not wait. You want to give your body time to digest what you ate. Again, eat as much as possible. Your body will thank you. About an hour before your next lap, good to eat a powerbar or gel to give you that extra umph.
I've done a couple 24 hour races--laps were in the hour to 1 1/2 range--and never did the gel thing. I just made sure my body had enough fuel before it started, and I filled up immediately when I finished (again, that is key since you want time to digest). Also, be sure to get some sleep (even 15 minutes) after each lap. This helped tremendously. |
| re: Power Gel at races | snowman3
Jun 17, 2002 3:57 PM | | My gel experience is mostly from running, not biking.. buts its probably all the same. I had the best luck when taking 1 gel 30 min before exercise and one after each hour of racing + 1 for recovery.
I have similar info on eating right after the workout. I can't remember what its called, but I read an article that says you need to replentish within 45 minutes after you stop your workout. Your body is hungry and puts up with it for ~45 minutes after you stop execercising. At that point you go into some sort of "starvation mode" (my term for it) in which you can't seem to fill your stomach. So basically, eat within 45 minutes and you'll feel full/rested. Wait longer and you'll feel hungry for the next 4 hours regardless of how much you eat. |
| re: Power Gel at races | Yeti_Rider
Jun 17, 2002 5:27 PM | | Use them about every half hour but don't use them to substitute for proper eating during the race.
As others have said, eat LOTS right after your lap and maybe grab a snack of fruit and nuts an hour or so before your lap. The real food will sustain you, the gels are just a pick me up. You can get sort of the same effect from sugary foods (fruit, candy, soda, etc.) although not everything that a gel gives you.
Just don't go riding on a sugar or caffein high because you'll come down eventually and it's a hard crash. Also don't try to live on gels alone.
At the Laguna Seca 24 hour race I did 5 laps and only ended up downing one gel on 3 laps about 20 minutes before I got to a long 3 mile climb at the end of the lap. My food intake was okay during my off-bike time so the gel wasn't really needed as the laps (although 12.5 miles in length) were only taking 70 minutes.
Michael |
| eat gel every 1/2 hr. | jimmy
Jun 17, 2002 6:41 PM | | I've done a few 100K races in the rockies & am training for the vail 100K in August. Eat a gel every 1/2 hour during the race, plus eat more real food every hour, like oranges, bananas, jog mate or other protein. I drank lots of Cytomax & water too. I'd like to do a 24 hr event someday. |
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