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sio
@sio.eth
went to the «Giro di Berna» which is a social ride, with a pretty tough pace and some strava segments to race–4 sprints, 3 KOMs. was pretty happy with the result, landing always in the top 13th places on each segment, with an overall NP of 240 watts. would have been 270, but had some cramps in the last 30/40km and was not able to push further. 🤌🏼 do you guys have any tactics or fueling recommendations to overcome such cramps? 😅
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Tekr0x.eth
@tekr0x.eth
Nice one. Longest ride I ever did was 110km with 2k eg. I needed 1 week to recover from that. 😅 Never had issues with cramps, but I hear pickle juice helps. 🥒 No joke.
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sio
@sio.eth
interesting, I'll look into this. thanks for the tipp 🤝🏼
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streetphotography.eth
@streetphoto
Pickle juice for recovery, for sure But keep fueling with gels and bananas throughout the ride + electrolyte water balanced with a bit of plain water (two different bidon) Pasta the night before
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Tekr0x.eth
@tekr0x.eth
I started doing this thing were I ask ChatGPT to prepare me a meal plan and food intake during the longer rides. I could never eat as many gels, bars, fruit as it tells me. Never. It really is crazy now much body needs during these longer rides. And now during summer and hotter days, the intake just increases even more.
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streetphotography.eth
@streetphoto
With these long rides, it’s calorie in, calorie out. If you can keep your fuel up, you can win a race.
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sio
@sio.eth
haha guys, maybe I should have been more precise. my fueling was overall good I'd say. - 5x bars - 4x gels (10min before big climbs or instant tireness) - 6x 650mm water with winforce sports drink (about 60gr carbs per unit) still, I got the cramps. so I was more looking for such inputs to avoid them, because I think my fueling related carbs were pretty enough otherwise I wouldn't have been able to push ~3.4watts/kg in average.
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sio
@sio.eth
ah and the day before I had about 300gr pasta + in the morning overnight oats with 100gr oats and a lot of fruits + nuts 😇 this was about 2h before the start.
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