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chele519

363 posts since
Dec 14, 2007

Sep 6, 2007 8:12 AM

Pwinkle or Mom of Scooby-questions for you

I looked up Mike's address on mapquest and it's a 2 hr drive, longer than I thought, so I really don't want to make the trip up there if I don't absolutely have to.

I was doing great until my long bike ride this past Sat. I had 1/2 cup brown rice Fri night with my normal dinner. Sat morning I had 1/2 cup Kashi pilaf at 7 and then the pb at 9, just before the ride. I had no problem during the ride like I did the week before. And, I was going longer and faster. I had a gel at 1 hr and 2hr. At the end, 2:44 for 38 miles!, I had a Luna bar. Then hung around talking for a bit and headed home. That's when I got into trouble. I don't know if it got in my head that I had just biked 38 miles so I could eat extra or if I was REALLY that hungry but I went way over on everything.

After a very long cardio session, what do you guys do? Looking back, I probably could have had a lot more veggies and that might have filled me up better. I've got 2 more 40-50 mile rides and then a century in 2 weeks.

Mom of Scooby

65 posts since
Sep 8, 2006

1. Sep 6, 2007 10:24 AM

in response to: chele519

I honestly do not know as I have not gone that long for any cardio since I have started this.

Off the top of my head, I'm thinking maybe a Whey Protein shake with a banana might have been a good thing to have. I know for me, that when I feel like I have exercised a ton, I feel like I deserve more and maybe your body did need more. I guess I would just check out what types of things for recovery are best and would probably go with the protein shake.

I don't know though as I have not come across this situation.

chele519

363 posts since
Dec 14, 2007

2. Sep 6, 2007 10:43 AM

in response to: chele519

Ok. I'll try more protein this time and see how that goes. For the century, I'm going to eat more real food during it since it will probably take me most of the day. Maybe make up some trail mix and a pb & j sandwich.

pwinkle

72 posts since
Dec 14, 2007

3. Sep 6, 2007 2:08 PM

in response to: chele519

chele519 - here is an example of what i do, maybe you can use some of it.

When i go out for a 16 mler or more(that is over 2.5 hours for me) i eat more carbs the nite before, i do eat a ton of veggies at all dinners, and of course my protein (6 oz usually)
then i get up at 5am, eat a 1/2 big bagel w/lite cream cheese, coffee and water then start to run at 6am. After 1.5 hrs i have my 1st GU, water & gaterade mix in my pak, then at 2.5 hrs i have a 2nd GU if i am running over 3 hrs. Rite after the run, while walking it out, plenty of water, and 12 or so dried apricots (i found these work great for me- potassuim, sugar, easy to digest) That takes about 20 or so mins to cool down, then i have a breakfast (within the next 30 mins - recovery food is the most important i have found for me) of 3 eggs scrambled and either Kashi cereal (1.5cups w/ skim milk), oatmeal with BB, or 1 big bagel or pancakes. So i tend to eat a bigger breakfast after a long run and those apricots are extra also. Then the rest of the day I eat my regular healthy food - yogurt with cereal, a bar, apple, big salad and wrap for lunch and the normal dinner. I actually find i have less of an appetite on those days then any other day. I think the long run shuts down my hunger for awhile.

After alot of experimenting i have found this works for me. You may want to go to 1 cup of rice the night before or a big sweet potatoe. The 1/2 bagel rite before my run is critical for me and also the recovery meal.

pwinkle

72 posts since
Dec 14, 2007

4. Sep 6, 2007 2:12 PM

in response to: chele519

chele519 - sorry I re-ready your post - i think you didnt eat enough rite after the bike ride - that is a critical meal for you.

i also agree with more real food while you bike the longer routes. The gels get very sickening for me - i did 3 for a marathon but gagged down the 3rd one. I think this time i will try more real food like apricots while i run and maybe P&J sandwich for the marathon.

chele519

363 posts since
Dec 14, 2007

5. Sep 6, 2007 2:32 PM

in response to: chele519

Ok, I can get some dried apricots to have in the car afterward. It's a 1/2 hr ride home. Or would I be better off to bring a PB & J sandwich to eat after?

Yes, looking back, just the Luna bar until I got home was not enough. So maybe if I had more as soon as the ride ended, I would have done better later on. I will try that this Sat. It's probably like in the past when I didn't eat enough during the day, I would be starving by evening and find it hard not to overeat.

Are the apricots you have ones that have added sugar? I couldn't seem to find any dried fruit that didn't have something added but maybe after a long cardio a little is ok? I do have a dehydrator but it's too hot to do for this weekend.

You mentioned oatmeal with BB. What's BB?

I think the night before worked out ok. I had plenty of energy during the ride, I was passing people on every hill.

Acb8d2044

66 posts since
Sep 22, 2004

6. Dec 26, 2007 4:55 AM

in response to: chele519

Hi Chele, thanks for your comment on my question.. it makes me wonder if the calculators I'm using are wrong.

I use FitDay and religiously track what I'm eating, mostly because I've been so interested in this calorie in out thing and couldn't quite figure out if it was true.

Anyhow, I did a 7 mile run this morning with 20 minutes walking and it says my calories burned for the day are 2698... so I assume that's my BMR of 1444+750=2194...and I guess I always thought the other cals it adds are just from daily living, but 500 seems alot for just driving around, eating and so on.

Sorry to interupt your thread, but you all seem to be pretty smart!

------------------
It's never too late to be what you might have been
Run to Finish[/URL" target="_blank">

http://This message has been edited by Acb8d2 (edited Sep-07-2007).

chele519

363 posts since
Dec 14, 2007

7. Sep 7, 2007 2:38 PM

in response to: chele519

quote:<HR>Originally posted by Acb8d2:
Hi Chele, thanks for your comment on my question.. it makes me wonder if the calculators I'm using are wrong.

I use FitDay and religiously track what I'm eating, mostly because I've been so interested in this calorie in out thing and couldn't quite figure out if it was true.

Anyhow, I did a 7 mile run this morning with 20 minutes walking and it says my calories burned for the day are 2698... so I assume that's my BMR of 1444+750=2194...and I guess I always thought the other cals it adds are just from daily living, but 500 seems alot for just driving around, eating and so on.

Sorry to interupt your thread, but you all seem to be pretty smart!

<HR>

No problem, come on in! Here's something I've been thinking about recently after my long bike ride last Sat. If I'm burning more fat on my cardio, which I can see from the changes in my body in addition to the bodyfat scale, I am. Then I already have all those calories stored in my body. I'm burning stored fat and shouldn't be replacing those calories.

Last summer I was running 40 mpw, doing weights, and yoga. I could not lose any weight, and I ate pretty good too, I had to in order to run 40 mpw. Over the winter I got a sf and couldn't run. I did some biking and a little yoga but my weight stayed the same as when I was running the 40 mpw. I lost a little muscle and gained some fat but the # was the same.

The book that we've been discussing has formulas and stuff for calculating how many calories you should have. It's based on current body fat and weight. It does not consider how much exercise you do. I'm 5'3" and now weigh 121. When I started I was 127. I use the Tanita bf scale so not sure if the % is correct or not but the trend is down 3.5% and it's been 3-4 weeks. Currently I'm running 15-20 mpw and biking 50-65 mpw. In minutes, this is pretty equivalent to my running 40 last year. Except for last Sat when I may have screwed things up, I'm eating no more than 1700 calories a day. I'm noticeably leaner and my clothes fit much looser. I'm still eating the same amount of carbs, it's just the timing.

I'd suggest getting this book. It's called Eat to be Fit, I got mine from Amazon. On Amazon you can look at excerpts of the book. If you go back to this thread, you can see where a couple of us discussed our results.

http://www.coolrunning.com/forums/Forum4/HTML/010344.shtml[/URL" target="_blank">

pwinkle

72 posts since
Dec 14, 2007

8. Sep 7, 2007 3:48 PM

in response to: chele519

Chele - i get the dried apricots with sugar added - i don't worry about it after a LONGGG run (i dont eat them unless i have done over 12mls) they are too calorie dense for me
maybe try a banana rite after - great for potassuim

BB = blueberries 1 cup with oatmeal

I can't comment on the P&J sandwich until i know when and what you ate after your ride.
what did you eat for your recovery meal after your long ride? and how long after you finished did you eat that meal?

again i am by no means an expert !

Acb8d2044

66 posts since
Sep 22, 2004

9. Sep 7, 2007 5:49 PM

in response to: chele519

Thanks, I tried finding the book at the book store and library but neither had it so I'll just order it online!

I feel like I eat pretty well, but maybe some changes would help to finally drop just these final couple lbs.

chele519

363 posts since
Dec 14, 2007

10. Sep 7, 2007 8:05 PM

in response to: chele519

quote:<HR>Originally posted by Acb8d2:
Thanks, I tried finding the book at the book store and library but neither had it so I'll just order it online!

I feel like I eat pretty well, but maybe some changes would help to finally drop just these final couple lbs. <HR>

Make sure to come back and let us know how it goes.

Pwinkle-I don't remember exactly how long it was. I ate a Luna bar maybe 1 hr after the ride ended. I was talking in the parking lot so I didn't even really think about it. Then it was at least another hour, maybe a little more, til I ate again. I had some brown rice and some meatless riblets, then later pasta. I'm going to be more careful tomorrow.

I found some apricots without added sugar. It was the only dried fruit available that didn't have sugar added so 6 of them is only 100 calories. I'll have those plus a Luna bar right after. Then when I get home, I'm planning to have some meatless meatballs and 2 oz of whole grain pasta for carbs & protein.

pwinkle

72 posts since
Dec 14, 2007

11. Sep 8, 2007 7:17 AM

in response to: chele519

chele - i think that is part of the problem - you didnt eat enough after your ride so you ate all day - being hungry, i would highly recommend a healthy sandwich maybe and a big salad, or a piece of lean protein (6 oz) and a bunch of veggies with some rice maybe - but the key is the proper timing and size of the meal for recovery

you should be eating a good size healthy meal within 1.5 hrs of the long ride

chele519

363 posts since
Dec 14, 2007

12. Sep 8, 2007 3:06 PM

in response to: chele519

I think my recovery was ok because the next day I had the best run I've had all year. Today I had a Clif Mojo bar, this has a little more fat than the regular bars, it's got nuts and some choc chips so I think it filled me up more than the Luna bar. This was about 15 min after the ride, on the way home I had 12 apricots, those are pretty tasty, never had them before, I'm glad you suggested them. When I got home about 1 hr later, I had 3 oz of pasta, sauce and some meatless meatballs for the protein. I'm due to eat in 30 minutes and I don't feel ravenous like last time so the timing must have made the difference.

I am already close to my limit for the day and over on carbs but the ride was 2:15 so I'll probably still be ok, I had 2 gels during the ride and definitely needed them because I was really sluggish at the beginning. It was pretty hot too. I'm going to have veggies and just protein for the rest of the day and see how that works for tomorrow's run.

pwinkle

72 posts since
Dec 14, 2007

13. Sep 8, 2007 7:30 PM

in response to: chele519

chele - sounds like you have it figured out ! i just find if i dont eat properly after my long run - the rest of the day is out of control.

let me know how you feel

Acb8d2044

66 posts since
Sep 22, 2004

14. Sep 22, 2007 12:59 PM

in response to: chele519

Ok, so I got the book and I feel like I'm missing something... all I really got out of it was eat every 3-4 hours, eat the same amount of calories I"m eating and um 20% fat, 50% carbs, 30% protein....what am I missing?

------------------
It's never too late to be what you might have been
Run to Finish[/URL" target="_blank">

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Sep 6, 2007 8:12 AM

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