Direct link to the Feisol handlebar camera mount I used to use, from the only place that sells it:

Sunday, November 9, 2014

My advice on nutrition for Ultra Marathon races, and my personal Infinit formula.

Why I use Infinit Nutrition's custom formulas.
The great thing about Infinit Nutrition's custom formulas is the ability to customize a mix through experience and experimentation, and they make it easy for you to keep track of the all the mixes you try too. Infinit can help you with this with their free consultation service as well. My advice is specific to ultra racers and differs a bit from what they told me in January of 2012. This article is on using a purely liquid diet as well, no solid food. So, go here, and follow along.....
  • Flavor: I use lemon lime almost exclusively, so my mix tastes a lot like a salty margarita. Having bad experiences with other fueling solutions can make you not like their taste, as you associate it with stomach issues, or other maladies. For this reason I started with only about 35% on the flavor slider. Over several years I have upped that to about 70% as I really do like the taste, and have not had any stomach issues at all with it. More flavor goes well with more electrolytes. More of both of those also hide any soapy flavor from the protein or amino acids.
  • Carbs: For ultra endurance events I like this slider full scale, for longer chain, slower burning fuel. That being said the mix still works great for 2-4 hour temp rides and centuries. If you are on a ketogenic diet, this is also your best choice. This also minimizes the osmolality to minimize stomach issues, and makes you less vulnerable to forgetting to fuel for longer than you planned.
  • Calories: I started at about 280cal per bottle (24oz) and have varied up to as high as 320cal. For over 4 hours I think 280 calories an hour is my limit. The more calories you can take in on an ultra the better, so this is one to experiment with over time and try to maximize. 1.5 calories per pound of lean body mass is a safe place to start. You will always ride better with a mix that is a little lean than one that is too rich and causes bloating.
  • Electrolytes: A lot of other drinks/systems would have you take a lot of pills to get 425mg of Na per hour, this is easy and I finally get enough sodium. The rough range for this in my experience is 300-600mg/hr. I started at 425mg, and am now at 560mg per hour. The less salt in your daily diet the less you need on the bike. 
  • Protein: I would caution ultra racers to start around 2g of protein an hour. Many cannot handle any more with out stopping up their stomachs on long events. The first symptom of too much whey protein for many is gas, so if you start farting a lot on 2-4 hour rides, you might want to back off the protein for longer events. If you are lactose intolerant, ~2g may be your limit. Some say that if you feel the need to eat solid food, you may want to add protein, but a lot of people want solid food just because they are used to it. If you are allergic to whey, you could order it without any and add your own (soy, egg, hemp....), as long as it will stay dissolved in the mix, or you shake your bottle every swig. To see how many grams of protein you have, you have to click on the Nutritional Info link.
  • Amino acids: The key ingredient in the amino acid mix is L-glutamine. In larger amounts (2500mg) its common in recovery drinks. If you try to use a recovery mix like that on a ride, your legs will feel very very tight. With just a little, your legs will feel a little tight, but not tight enough to slow you down on a L3 (Tempo) ride. If your legs feel too tight, back of this slider. If you notice no tightness when you use this on L3 rides, try more. I am right were I need to be for l3 rides with this slider at 25% but wonder if I could tolerate more on ultras (L1-2), 
  • Caffeine: Personally, it makes me anxious so I do not use it very much. Protein and amino acids, particularity L-glutamine, keep me awake fine. For those less sensitive to stimulants add some caffeine, but beware its a diuretic, so only use as much as you need. Its also a good idea to save it until you need it. Most riders go our too hard or way too hard during ultra distance races, so try not to use any until several hours in. Like electrolytes, the less you use in your daily diet, the less you will need on the bike. The more you use the harder it will be to sleep post event as well. 
Other tips:
  • Drinking all these electrolytes, be sure brush your teeth after all rides with it.
  • If you do hard weeknight rides or races in training, a major challenge is getting to sleep afterwards. Take all the protein/aminos/caffeine out of your ultra mix, or just go with Infinit Speed, and cool down with a bottle of Infinit Nocturne.
  • For those who don't want to deal with a custom mix for ultras, but want to try something safe, just mix Infinit Speed and Infinit Go Far 50/50. Its a good start for a custom ultra mix.
  • For ultra races, set a watch with a repeating count down timer to go off every 10-15 minutes to remind you to drink, as no one can stay on top of that without a reminder once the endorphins and fatigue gang up on you. Also use the alarm as a reminder to ask yourself if you are feeling as good as you can and going as fast as you can, and if not what can you do about it. 
  • Do not eat solid food within 3 hours of the start, If its an early morning start, just get up as late as you can and ride. If you are up 3 hours before the start eat one of your normal meals, but not too much fat. You want to evacuate your bowels by the start. Stay away from caffeine as well.
  • If you eat solid food on an ultra you are signing up for a stop for #2. Stay on the liquids if you can. If you must have a solid snack as some point, keep in mind that your ability to absorb calories has not changed, meaning you have to lay off your liquid mix for a while, and get your water and electrolytes some other way. If you stop for a snack with fat, or a lot of protein, you have actually reduced your ability to take in calories for the next few hours. If the liquid is working for you, don't sabotage yourself with a solid snack.
  • What works for 4 hours may not work for 12 or 24. Although doing an ultra in training may not be beneficial physically, it is a great opportunity to vet a new fuel.
 Proper on bike nutrition is one of the bigger hurdles for ultra riders, and I hope this helps you find your optimal solution.

Cheers,
JV

Tuesday, June 17, 2014

Solo RAAM recumbent riders average MPH as a function of miles ridden. 6/21/14 10:17:39 RAAM Time (EST)
  • Keep in mind that as you move right on the chart it takes a lot more speed to change your average just a little bit. There are 2 interesting ones to look at in the plot: MPs historic rampage through the women's field after having her follow vehicle and spare bikes destroyed by a texting driver, and BBs decline after the Mississippi.
  • Both DJ and Jac showing the typical overnight dip from sleeping. 
  • DJ still on pace for overall 60+ and bent records, and first US rider, and first rookie. Fighting to regain 6th overall from Stefan. He had a scrum with a resurgent Hoppo, but just put 12 miles on him.  
  • Jac still flirting with time cut offs. The next one is Mount Airy, MD, at 7:43 AM on 6/23. She must be above 9.714803 MPH there. She has to be above 9.7735 at the finish. 
  • Maria's uptick at the end is from the application of a 3 hour time credit from the time lost from having her follow vehicle hit and totaled outside Tuba City (the big downward spike after mile 500). 
  • I wonder what JS and TW were thinking looking at BB's time coming into Kansas. She really slowed towards the end. 

Monday, March 26, 2012