Tour Down Under charity ride 22nd Jan

**RolfGolf** · 06-01-2010, 08:23 PM

Well I guess that's one way to stop him - though whacking him with a couple of tyres might get you into a spot of bother ...

Hope you've got a good saddle - 5.5 hrs has got to hurt!!

Good luck with the ride.

**h100vw** · 06-01-2010, 09:19 PM

Originally Posted by RolfGolf

Well I guess that's one way to stop him - though whacking him with a couple of tyres might get you into a spot of bother ...

Hope you've got a good saddle - 5.5 hrs has got to hurt!!

Good luck with the ride.

Thanks for the donation!!

The bike is pretty good for comfort to be honest. I am more worried about nutrition and fluids than being on the bike for all that time.

Cheers

Gavin

**Greg Roles** · 06-01-2010, 09:35 PM

Then start practicing that now. The max you can absorb is 250mL of fluid every 15 mins, I used to mark each 250mL (thirds ) on my biddons ( mostly 750mL ) with nikko rings and keep track if I was ahead or behind. Find the food source that works for you, for me it was those Gu brand gel things. Find a flavour that agrees with you as well. At the 3 hour mark some half coke, half water will be a welcome hit, don't rely on aid stations, as the strength of energy drinks made up in bulk can vary enormously, and if it's too concentrated, will slow your digestion and thus fluid intake tremendously. It's all about being isotonic, like a lot of drinks are touting now, meaning the concentrations of salts etc is the same as your body, thus they are absorbed quickest. Too strong and you actually have to lose water into your intestine to absorb, too much water and you lose electrolytes ( salts ) to compensate. It's all down to osmotic pressure, but the bottom line is practice now what you plan to eat on race day, right down to the dinner the night before, breakfast, the whole shebang. Lollies etc will be very nice at hour 4, when you'll be fanging for sugar etc! Need to work out what works and what doesn't for you personally now, ahead of time. Race day is not the time to try that trendy new mocha jaffa ginseng energy bar you get in your race pack!

Finally, and the biggest thing in my humble opinion, is you race today on the fluids you drank the day before. I always aimed to drink a ton of water and gatorade the day before, so I started the following day fully hydrated - aimed to be peeing clear, and a lot the day prior. Don't get thirsty and dehydrated the day prior!!!

Sure worked for me!

**h100vw** · 12-01-2010, 06:51 PM

Bump.

To squeeze some more money out of you guys, for a good cause.

Cheers

Gavin

**h100vw** · 15-01-2010, 06:57 PM

Originally Posted by jasn78

Gavin Clean up ur pms

u lazy popular so and so

Done mate, don't be long. or send me an email instead. That never gets full.

Gavin

**RolfGolf** · 15-01-2010, 11:50 PM

Free Bump for Gavin - good luck on Friday.

**h100vw** · 16-01-2010, 11:28 AM

Originally Posted by RolfGolf

Free Bump for Gavin - good luck on Friday.

Thanks.

Just got in from riding with Lance. We were nearly up your way. Met at Wigley reserve at 9am, me and everybody in Adelaide that owns a bike.

Police escort up the coast U turn at West Lakes and back. Was up at the front 10 feet from Lance, one of the lads had a few words with him.

Sweet morning.

EDIT, Beach volleyball on the beach at Glenelg, what a day!!!!