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Fueling during warmup?

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Fueling during warmup?

Postby Bandman » Mon May 31, 2010 7:47 am

Did a mountain bike race in WI yesterday (Big Ring Classic, Comp division, ~24mi) in temps of 90+. Finished 2 of the 3 laps before cramping up and dropping out. I would love some analysis of my fueling especially since I did not fuel during my warmup. Here's the scenario:

8:30 Breakfast of about 600 cal, pretty even mix of fat/carb/protein
10:30 On the road to the race, some black coffee and water for the drive
12:00 Warmup, 3 endurolytes and water
12:45 Stretching, water
1:15 One last test of the legs and then on to the start line, 3 more endurolytes
1:35 A serving and a half of Hammer Gel and some water
1:40 Race starts. Fuel during up to the point I dropped: 1 scoop of heed in 20oz water, 5 endurolytes, 6 oz plain water (about 1:30:00 total time)

I made it an hour before I started feeling that the cramping was not far off so I slowed my pace and was able to limp through the second lap without locking up. I took endurolytes during that time but they did not seem to help.

As I stated, it was hot. I was going hard but no harder than in previous races. Other than the cramping, I felt good. Had energy, aerobically capable of going hard, no sense of bonking, hydration seemed normal.

Thoughts?

Scott
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Re: Fueling during warmup?

Postby steve-born » Tue Jun 01, 2010 11:25 am

Hello Scott -

Everyone is different in how they approach their warm up, so my personal thoughts on this may not jive with what others may do or suggest. That said, I think that finishing a warm up (which sounds like it was about 45 minutes in duration?) an hour prior to a race is too long of a time gap.

I personally would prefer to do a shorter warm up closer to the race start, primarily because I wouldn't have so much "down time" between the completion of the warm up and the start of the race, and also because I wouldn't be using up a portion of my glycogen stores during my warm up (I'd rather keep as much as them available for use during the race).

Two other things caught my attention:

1) You may want to increase your pre-race dose of Endurolytes, especially if the weather is going to be that hot, and for sure if you're not acclimated to those hot-weather conditions. In those kind of conditions it wouldn't have been out of the question to take up to 6 Endurolytes in the 15-30 minute time frame prior to the race.

2) Seeing as this was a 1.5-hour race, I think that your Endurolytes intake (including the amount you received in HEED) could have been higher. In that 1.5-hour time frame you took in 5 Endurolytes and received another 3/4's worth of a capsule from your 1 scoop of HEED. Basically you were averaging a little under 4 capsules/hour during the 1.5 hours you were on the bike... I think you can increase that.

3) I think you may have been a bit dehydrated as well. You consumed a total of 26 ounces of fluid (via HEED and water) over the course of 1.5 hours. In weather conditions I believe that more fluid intake would have been merited. In my opinion, 26 ounces, which is the amount you consumed, would have been sufficient for an hour (and perhaps even a couple more ounces per hour would have been acceptable).

Other than that I think everything looks pretty spot on.

I hope you will find these suggestions helpful, Scott.

Sincerely -

Steve
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Re: Fueling during warmup?

Postby Bandman » Tue Jun 01, 2010 3:28 pm

Sorry for the double post on this topic. I missed the fact that every post would be moderated.

If there is someone that can delete this thread as it is redundant, please do.

Scott
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Re: Fueling during warmup?

Postby hpcoach » Thu Jun 24, 2010 4:08 pm

Hi...

When you hop on the bike to start warming up, you are "riding your bike". You are using muscles, glycogen, etc. Definitely fuel and drink during a warm up. 45 minutes in the heat and warming up with some intensity requires attention just like you would on a training ride. Here is what I do. This may help you develop a routine to follow.

3 hours since last meal. Only water consumed during that 3 hour period.
1-2 Endurolytes approx 10-15 min before starting warm up.
Hammer Gel shot right before taking off on bike.
45-60 min warm up (depends on event type and length of event).
Heed in bottle (2 scoops for 200 calories for me). I usually do not finish entire bottle since I had a gel at start.
Plain water in second bottle.
If it is really hot I will do 2 Endurolytes at 30 minutes into the warm up.
I find that about 30 ounces of fluids works for me during warm up.

I time it so I am at the start line 5-10 minutes before start gun.
I take 2 more Endurolytes right before the start as well as a nice gulp of whatever I am using in the race.( cross country mtb, Heed/ if 6 hour mtb I use Perpetuem).

During the event I take 2 Endurolytes every 30min, more if it is really hot.

I also consume Endurance Amino, Race Caps, Anti-fatigue(3+ hour events).

Each person is different. Test it in training and see what levels of fluid and intake of supplements work for you.

Also i am trying hard to stick to the low sodium diet that Hammer writes about. This had made a HUGE!!! difference. I have always had problems with cramps on anything over 4 hours. The last three years has been better, the last year awesome since doing the low sodium diet.

Good luck!

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Re: Fueling during warmup?

Postby Bandman » Sun Jun 27, 2010 11:19 am

Hpcoach,

Thanks, that was the info I was looking for!

Scott
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Re: Fueling during warmup?

Postby natellerandi » Tue Jul 06, 2010 8:09 pm

Hi Scott:

You can condense your warm-up to about 25-30min with some race-specific efforts mixed in and be good to go. Completing the warm-up 10-20min prior to race start is ideal so your muscles do not cool off too much. The closer to the race start the better.

Especially when it's hot, fuel during the warm-up since it is effectively the start of your race (when done close enough to the race start). You are jump-starting your body and getting it ready to "go", so you need to start fueling so as to avoid robbing your muscles of their glycogen stores. The glycogen is precious fuel for shorter, more intense racing.

A solid warm-up could look something like:
* 10-15min gradual ramp to strong aerobic effort
* 3x30sec fast pedal (100+rpm)
* 3x30sec low rpm (70)
* 60sec at LT
* cool down 5-10min
The recovery periods between the intervals is 2x - so if you complete a 30sec interval, then the recovery is 60sec.

This warm-up is roughly 25-30min depending on how long you do the build-up and cool down portions. But it's effective and all you need.

Good luck!
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Re: Fueling during warmup?

Postby Bandman » Wed Jul 07, 2010 10:14 am

Thanks Nate!

I clipped your warm up routine and am saving it it to use in my upcoming events.

I'll let you know how it goes.

Scott
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