[masraum]

Originally Posted by red-beard

This is actually a problem with the spin classes. Spin classes, they have you speed up and slow down, etc. In riding, you really want to keep a constant cadence, change gears to adjust speed, as you go up and down hills.

That's a lot of what I read, keep it steady and for maximum effeciency, it should be fairly high (higher than most would expect).

Originally Posted by red-beard

Clothing is supposed to be tight. Clothing that is too loose will move around and cause chaffing. One of the worst things to chafe is nipples, and it happens for both men and women.

I had that happen in Sep when I ran the 10k in the cold rain in Seattle. They were sore for days and it sucked.

Drink on a time/distance schedule. I drink on average a bottle every 15 miles. In hot weather, 1 bottle in 10 miles, and cold weather 1 bottle in 20. Stay away from "vitamin water". You need the calories of the high sugar Gatorade. And you need the electrolytes. I personally do not think that most have enough electrolytes these days.

Eat before you are hungry. You have 2 hours of energy in your muscles. After 2 hours of exercise (40 miles for me), you need to be eating or your muscles will start to pull glucose from your bloodstream. Glucose is your brain food, which is why you get tired/dizzy. In running, it is called hitting the wall. In cycling, it is called bonking. People talk about all sorts of things. Stay away from protein, stay with high calorie, easy to digest carbs.

Yep, I've read your TdT website and have your recipes at the ready!