Post ride glycogen replacement and weight loss…

fabiosav · #1 10-18.-2004

I tend not to drink the calories associated with post ride-drinks (I just use a zero calorie electrolyte drink) to help lower net caloric intake. I’m sure many other do the same. Is this a poor strategy, e.g. better to take in calories then vs. other meals?

innermusic · #2 10-20.-2004

Unless the ride emulates resistance exercise, glycogen depletion will be minimal.

upstateSC-rider · #3 10-20.-2004

If it's a hard ride then, from what I've been reading, you have to re-stock your glycogen stores. If it doesn't come from good carbs and protein after a ride it'll just come from your existing muscles.

You don't want that to happen..

Lou.

ric_stern/RST · #4 10-20.-2004

Quote:

Originally Posted by innermusic

Unless the ride emulates resistance exercise, glycogen depletion will be minimal.

you can become glycogen depleted riding along at an easy endurance pace.

ric_stern/RST · #5 10-20.-2004

Quote:

Originally Posted by fabiosav

I tend not to drink the calories associated with post ride-drinks (I just use a zero calorie electrolyte drink) to help lower net caloric intake. I’m sure many other do the same. Is this a poor strategy, e.g. better to take in calories then vs. other meals?

if you train every day or more than once a day, then if you don't replace muscle and liver glycogen you'll be riding very sub optimally

ric

innermusic · #6 10-20.-2004

Quote:

Originally Posted by ric_stern/RST

you can become glycogen depleted riding along at an easy endurance pace.

Not from a single ride you can't. Unless you're riding for days.

innermusic · #7 10-20.-2004

Quote:

Originally Posted by ric_stern/RST

if you train every day or more than once a day, then if you don't replace muscle and liver glycogen you'll be riding very sub optimally

ric

Let me rephrase my last post -
It takes a very long time to deplete muscle glycogen riding. In fact, it will take many days, unless your ride includes significant resistance.

Having said that, muscle gylcogen depletion is really not the issue. Depletion is not necessary to notice a negative change in riding strength and endurance. To ride with optimal performance, gylcogen should be fully compensated and that requires glucose... and glucose comes from carbohydrates.

ric_stern/RST · #8 10-20.-2004

Quote:

Originally Posted by innermusic

Not from a single ride you can't. Unless you're riding for days.

of course you can start to deplete your glycogen stores from a single ride, and also fully deplete them

the majority of energy is produced via carbs being expended even at low intensity -- as fat has to 'burn' in a carbohydrate flame

ric

ric_stern/RST · #9 10-20.-2004

Quote:

Originally Posted by innermusic

Let me rephrase my last post -
It takes a very long time to deplete muscle glycogen riding. In fact, it will take many days, unless your ride includes significant resistance.

Having said that, muscle gylcogen depletion is really not the issue. Depletion is not necessary to notice a negative change in riding strength and endurance. To ride with optimal performance, gylcogen should be fully compensated and that requires glucose... and glucose comes from carbohydrates.

i don't know what you mean by "significant resistance", but it's perfectly possible to become glycogen depleted within a single ride at an endurance pace.

ric

innermusic · #10 10-20.-2004

Quote:

Originally Posted by ric_stern/RST

of course you can start to deplete your glycogen stores from a single ride, and also fully deplete them

the majority of energy is produced via carbs being expended even at low intensity -- as fat has to 'burn' in a carbohydrate flame

ric

Dude, where do you get this stuff?

Ever hear of post-exercise glycogen re-synthesis? (Liver converts lactate to glucose, which is then re-stored in muscles as glycogen.)

If you checked at a lab after a ride I guarantee your own levels to be north of 80 mmol/kg.

innermusic · #11 10-20.-2004

Quote:

Originally Posted by ric_stern/RST

i don't know what you mean by "significant resistance", but it's perfectly possible to become glycogen depleted within a single ride at an endurance pace.

ric

Perhaps we have a different concept of the word "depletion". It means you're riding on empty. I define "depletion" as 40-50 mmol/kg of muscle.

Where do you see it?

ric_stern/RST · #12 10-20.-2004

Quote:

Originally Posted by innermusic

Perhaps we have a different concept of the word "depletion". It means you're riding on empty. I define "depletion" as 40-50 mmol/kg of muscle.

Where do you see it?

never "bonked" on a ride?

fabiosav · #13 10-20.-2004

Wow.. quite the debate:
I do 1 hr ride daily (one leg rest day, for gym activity), with decent zone two and three work (out of usual five zones) on most rides, and longer on week-ends.

To stay focused my goal is still weight loss: you would do more then just electrolite replacemnt after ride (eg caloric carb drink), and just cut back on other meals? I do want calories in less the calories out...

PS,
I can really only recall one total bonk, BTW: I swear I though the brakes were jammed on my bike! Will never forget it: I actually got off to check!

zaskar · #14 10-21.-2004

Quote:

Originally Posted by innermusic

Dude, where do you get this stuff?

Ever hear of post-exercise glycogen re-synthesis? (Liver converts lactate to glucose, which is then re-stored in muscles as glycogen.)

If you checked at a lab after a ride I guarantee your own levels to be north of 80 mmol/kg.

Dude hes a coach!!! he knows what hes taliking about, he wouldn't be moderating here if he didn't.

innermusic · #15 10-22.-2004

Quote:

Originally Posted by zaskar

Dude hes a coach!!! he knows what hes taliking about, he wouldn't be moderating here if he didn't.

Then perhaps he should be interested in filling in some of his obvious knowledge gaps.

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