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 Post subject:
PostPosted: Thu Jan 10, 2013 10:38 pm 
Old School Hero

Joined: Sun Sep 30, 2012 2:54 am
Posts: 247
Location: Australia
here is my fact sheet

i ride bmx 20 inch ..

my power thrust runs over the first part in the ride ..1-5 klm ..

my body fats down to approx 17 %

hbeat rest 65 bp

bloods 110/80

c02 high

average speed 25klmph

i just been told to up lift my carbs and increase my low gi food intake

GI foods are grains etcetc..slow re-lease absorb


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 Post subject:
PostPosted: Thu Jan 10, 2013 10:54 pm 
98+ Moderator
98+ Moderator
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Joined: Thu May 05, 2011 10:53 pm
Posts: 4098
Location: Single Speeding in the Capital of the FoD,UK
British Cycling guidelines for optimal nutrition is 20mg of Carbs every 20-30 mins ,essentially half an energy bar every 20-30 mins or one gel every 20-30 mins.
Before the ride they recommend a good carb source for breakfast will ensure glycogen levels are topped up,preferably low GI foods so brown bread over white etc. Also make sure your hydrated before the ride.

8)


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 Post subject:
PostPosted: Thu Jan 10, 2013 11:04 pm 
Old School Grand Master
User avatar

Joined: Wed Apr 12, 2006 12:33 pm
Posts: 11105
Location: The Home Of Mountain Biking, And All Great Things.
If you are everaging that speed on a 20"-er you ought to be sharing YOUR secrets!


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 Post subject:
PostPosted: Fri Jan 11, 2013 12:12 am 
Old School Hero

Joined: Sun Sep 30, 2012 2:54 am
Posts: 247
Location: Australia
thank you ..as i seem to blast in first klm the run dry


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 Post subject:
PostPosted: Fri Jan 11, 2013 12:15 am 
Old School Hero

Joined: Sun Sep 30, 2012 2:54 am
Posts: 247
Location: Australia
dear mr flyer
http://www.youtube.com/watch?v=De1LeFJCrk0



1 of many youtubes ... :D

today i ran 2 more faster timed tracked 42.64 /40klmph


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 Post subject: Re: pro
PostPosted: Fri Jan 11, 2013 10:51 am 
Old School Grand Master
User avatar

Joined: Wed Jul 25, 2007 2:04 pm
Posts: 3363
Location: Completely in the dark, thanks to me good mate Terry....
mullinino wrote:
Gods-own-energy drink? 24 of these every 45 mins has been scientifically PROVEN to make a massive difference to your race times...


Image

Nuff said. ;)

David


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 Post subject:
PostPosted: Fri Jan 11, 2013 11:02 am 
Old School Hero

Joined: Sun Sep 30, 2012 2:54 am
Posts: 247
Location: Australia
:lol:


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 Post subject:
PostPosted: Sun Jan 13, 2013 4:39 am 
Old School Hero

Joined: Sun Sep 30, 2012 2:54 am
Posts: 247
Location: Australia
this morning i ran a bmx 44/16 timed ride here are those results from my home to town then return


breakfeast only ceral plus 1 coffee results are as follows


in trip ride results in kilometers ph
Image

Image
Image
Image


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 Post subject:
PostPosted: Sun Jan 13, 2013 4:47 am 
Old School Hero

Joined: Sun Sep 30, 2012 2:54 am
Posts: 247
Location: Australia
Image

in town

then return final to home are as follows 1 orange juice 250ml intake

Image

3.08:53hrs

av speed 17klm

top end 42.20klm

as you see i fade out after 30klm zone ...


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 Post subject:
PostPosted: Wed Jan 16, 2013 11:54 am 
Old School Hero

Joined: Sun Sep 30, 2012 2:54 am
Posts: 247
Location: Australia
Image

my specs ....


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