From grundem@email.msn.com Mon Mar 19 13:55:09 2001 Received: from mxu3.u.washington.edu (mxu3.u.washington.edu [140.142.33.7]) by lists.u.washington.edu (8.9.3+UW00.05/8.9.3+UW00.12) with ESMTP id NAA84548 for ; Mon, 19 Mar 2001 13:55:05 -0800 Received: from cpimssmtpoa01.email.msn.com ([207.46.181.111]) by mxu3.u.washington.edu (8.9.3+UW00.02/8.9.3+UW99.09) with ESMTP id NAA12138 for ; Mon, 19 Mar 2001 13:55:05 -0800 Received: from secure.smtp.email.msn.com ([10.48.181.29]) by cpimssmtpoa01.email.msn.com with Microsoft SMTPSVC(5.0.2195.3225); Mon, 19 Mar 2001 13:55:00 -0800 Received: from Grundem - 63.228.115.129 by email.msn.com with Microsoft SMTPSVC; Mon, 19 Mar 2001 13:55:00 -0800 Message-ID: <007601c0b0c0$56dce360$8173e43f@Grundem> From: "craig undem" To: References: <000401c0b038$864ca140$79a98e8c@oemcomputer> Subject: Dogs, Call to arms & legs! Date: Mon, 19 Mar 2001 14:02:49 -0800 MIME-Version: 1.0 Content-Type: multipart/alternative; boundary="----=_NextPart_000_0073_01C0B07D.486EDEC0" X-Priority: 3 X-MSMail-Priority: Normal X-Mailer: Microsoft Outlook Express 5.00.2314.1300 X-MimeOLE: Produced By Microsoft MimeOLE V5.00.2314.1300 X-OriginalArrivalTime: 19 Mar 2001 21:55:00.0829 (UTC) FILETIME=[3EFB90D0:01C0B0BF] This is a multi-part message in MIME format. ------=_NextPart_000_0073_01C0B07D.486EDEC0 Content-Type: text/plain; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable Hello Huskies, It has been great to hear all the chatter on the list and I know you are = now as prepared as you will get for your first collegiate race of the = 2001 season. Keep yourself ready this week, but know that extra hard = training will only detract from your performance on Saturday. The rest = of this e-mail is about staying fueled for a race. Racing is a war, and = as such you need to keep your Army (your muscles and brain) supplied = with enough ammunition to win the battle. Often road races start out slow enough that you can cut your pre-race = meal finishing time to 2-2.5 hrs before the event, although if there is = a climb in the first 15-30 minutes, better eat a bit earlier to be sure = you have digested everything sufficiently. I recommend primarily = topping off your tank with simple carbo's that can easily be converted = to energy, with a little protein added for muscle support. A classic = breakfast is oatmeal or pancakes with a couple scrambled eggs or = protein powder. One of the battles of Road racing is to consume enough calories while = riding, that is why Hammer gel or something like it is recommended. = It is easy to digest, requires no chewing (which is difficult when you = are breathing hard) and gives you the calories you need because your = burn rate is quite high. Studies have shown that 1 grams of carbohydrate/kg. body weight/hr is a good consumption rate to offset depletion of glycogen = stores at moderate-high intensity. So for a 165 lb. person this would be = 165/2.2 =3D 75 x 1 =3D 75 grams/hr. So if you need 75 grams/hr, you = would need to eat a Cliff bar (40g) and drink 2 x 8 oz of Gatorade, or = something like that. So now you can see why it is a battle to consume = enough, without really filling the stomach and getting bloated, during a = long race. Experiment during training rides and find out what works = best for you. Eat a few bites at a time, wash down with some water. Of course as has been mentioned here earlier, hydration is the basis for = good performance. Drink 4-8 oz. of diluted sport drink or water every = 15 minutes you are riding. I like to have one bottle of water to wash down the Hammergel, = and one bottle of sport drink. I sometimes set my watch to beep every = half hour to remind me to keep drinking. I also know that at the one = hour mark I need to start eating, or I will get behind. Eat and drink = proactively. I add protein to the mix for rides over 2-3 hrs, and most Energy Bars contain a decent amount of protein to keep muscles sustained during training. For normal 1-2 hr training rides, simple = carbo's and electrolytes like in Gatorade, Hammergel or Cytomax are sufficient to = keep you going. For post race, the latest research I have seen shows that consuming 1.5 = grams of carbohydrate/kg and .5 grams of protein/kg within the first 15 minutes = of ending a hard workout, and again 2 hrs later really accelerates = recovery. Hydration afterwards is also very important. =20 Racing is a war, and as such you need to keep your Army (your muscles = and brain) supplied with enough ammunition to win the battle. Keep your = eyes peeled, communicate between each other, and keep your wits about = you. It is a game of patience and of power. Be smart and wait for = the right time to unleash your assault. Surprise attacks are always = good, but respect strong opponents, use them, and look for weaknesses to = exploit. And most importantly, hang in there, give it your best and = never stop, always go. My thoughts are with you for fast finishes and the satisfaction of = giving it your all, Coach Craig "If you ever think you are too small to be effective, then you have never been in bed with a mosquito." =20 ------=_NextPart_000_0073_01C0B07D.486EDEC0 Content-Type: text/html; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable
Hello Huskies,
 
It has been great to hear all the = chatter on the=20 list and I know you are now as prepared as you will get for your = first=20 collegiate race of the 2001 season.  Keep yourself ready this week, = but=20 know that extra hard training will only detract from your performance on = Saturday.  The rest of this e-mail is about staying fueled for a=20 race.  Racing is a war, and as such you need to keep your Army = (your=20 muscles and brain) supplied with enough ammunition to win the=20 battle.
Often road races  start out = slow enough=20 that you can cut your pre-race meal finishing time to 2-2.5 hrs before = the=20 event, although if there is a climb in the first 15-30 minutes, better = eat a bit=20 earlier to be sure you have digested everything sufficiently.  =  I=20 recommend primarily topping off your tank with simple carbo's that can = easily be=20 converted to energy, with a little protein added for muscle =  support. =20 A classic breakfast is oatmeal or pancakes with a couple=20  scrambled eggs or protein powder.
 
One of the battles of Road racing is = to consume=20 enough calories while riding, that is why  Hammer gel or something = like it=20 is recommended.   It is easy to digest, requires no = chewing=20 (which is difficult when you are breathing hard) and gives you the = calories you=20 need because your burn rate is quite high.
 
Studies have shown that 1 grams = of=20 carbohydrate/kg. body
weight/hr is a good consumption rate to offset=20 depletion of glycogen stores
at moderate-high intensity.  So for = a 165=20 lb. person this would be 165/2.2 =3D 75 x 1 =3D 75 = grams/hr.  =20 So if you need 75 grams/hr, you would need to eat a Cliff bar (40g) and = drink 2=20 x 8 oz of Gatorade, or something like that.  So now you can see why = it is a=20 battle to consume enough, without really filling the stomach and getting = bloated, during a long race.  Experiment during training rides and = find out=20 what works best for you.  Eat a few bites at a time, wash down with = some=20 water.
 
Of course as has been mentioned = here=20 earlier, hydration is the basis for good performance.  Drink 4-8 = oz. of=20 diluted sport drink or water every 15 minutes you are
riding.  I = like to=20 have one bottle of water to wash down the Hammergel,  and one = bottle of=20 sport drink.  I sometimes set my watch to beep every half hour to = remind me=20 to keep drinking.  I also know that at the one hour mark I need to = start=20 eating, or I will get behind.  Eat and drink=20 proactively.
 
I add protein to the mix for = rides over 2-3=20 hrs,
and most Energy Bars contain a decent amount of protein to keep=20 muscles
sustained during training.    For normal 1-2 = hr=20 training rides, simple carbo's and
electrolytes like in Gatorade,=20 Hammergel or Cytomax are sufficient to keep you going.

For = post=20 race, the latest research I have seen shows that consuming 1.5 grams=20 of
carbohydrate/kg and .5 grams of protein/kg within the first 15 = minutes=20 of
ending a hard workout, and again 2 hrs later really accelerates=20 recovery.
Hydration afterwards is also very important. =20
 
Racing is a war, and as such you need = to keep=20 your Army (your muscles and brain) supplied with enough ammunition to = win the=20 battle.  Keep your eyes peeled, communicate between each other, and = keep=20 your wits about you.    It is a game of patience and of=20 power.   Be smart and wait for the right time to unleash your=20 assault.  Surprise attacks are always good, but respect strong = opponents,=20 use them, and look for weaknesses to exploit.  And most = importantly,=20 hang in there, give it your best and never stop, always go.
 
My thoughts are with you for fast = finishes and=20 the satisfaction of giving it your all,
 
Coach Craig
 
"If you ever think you are too = small to=20 be
effective, then you have never been in bed with a = mosquito." =20


 
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