Dr. Dave –
Thanks for all the time on the phone today. I did forget a couple of things unfortunately. And, I would like to address one of them with you in this email.
The topic is endurance exercise without the use of High Glycemic foods to keep you able to exercise to your maximum potential.
As it happens, I have had a very very rare 3 month hiatus from all cycling. It is too long of a story to explain the why. Let’s just suffice it to say that this past Saturday morning was my first time on a bike of any kind in just a bit more than 3 months.
For the first time ever, I decided to ride without the aid of anything more than my Protein Shake before the ride. And, remember this is the 700 calorie shake that has about 2.5 tablespoons of Raw Organic Almond or Cashew Butter in it, locally sourced bee pollen and honey, Raw Organic Cinnamon Powder, and about 3 tablespoons of Raw Organic Flax Seed. In other words, this is not a wimpy shake. And, in truth, my thought…from all that I have read or reviewed on tape….was that the ingredients in that sucker would burn slowly throughout the course of my ride….thereby allowing me to get through the whole endeavor without a need for additional sustenance….especially anything that might be expected to spike my insulin or glucose levels.
NOTE: Normally, I would start sucking on a container of Hammer Energy Gel within about 35 minutes of leaving the parking lot on such a 105 minute ride. And, I guarantee you that I would have made sure of it given that I knew that today’s ride would be very quick (since the majority of the guys that were there were racers on our local Bike Shack race team.)
But, I did not. I did not take one bit of anything that would provide a glycemic spike. (I did drink the heck out of water while I was on the bike. But, nothing else.)
I could tell that I was starting to hit the “trouble zone” about 50 minutes into the ride. Despite being off the bike for such a long time, I had been feeling very “froggy” throughout the whole ride up to that point. And, in fact, I had probably been just as guilty as anyone else of pushing the pace to a point of near-pain. I felt great. And, I am quite certain that I felt great as a simple result of all the interval training type suffering that I do nearly daily during all my weekly CrossFit sessions. In short, I could tell very quickly that I had not been “de-conditioned” during my time away from the bike…….thanks to my time spent doing similar type suffering in my other exercise endeavors.
Despite all that, I “bonked” big time right around an hour on the bike. And, that last 45 minutes was a little slice of torture…..just getting my feet to keep pedaling was like the act of single handedly building one of the Egyptian Pyramids.
After getting off the bike, I immediately went into the Coffee Shop and ordered one of their “breakfast sandwiches” of eggs and bacon…….threw away the Croissant portion….and, wolfed down the rest. No result. I could tell that my blood sugar was in the tank. And, although I rushed home and crammed an AMRAP protein bar into my mouth with 16 grams of honey based sugar in it, I really wasn’t “right” again until many meals later during the waning hours of the day.
And, my body was a mess. I was having edema-like stuff going on with both my arms and legs. Anywhere that the elastic of my riding gear had been tighter on my body, there were deep indentions that lasted all the way until the next day. (This was an all-time first, too.)
I think that about covers it. Do you have any comments on what I should do to make this not occur again in the future? What would you suggest eating before a 2 hour tough ride? What would you consume while you are on the bike? (I would say my cycling norm has always been: A Cliff Bar an hour before starting the ride. A half Gatorade on the way to the ride. A hand sized container of “Hammer Gel” while on the ride. And, whatever I want after the ride. And, I would have to say that that combination has always yielded fantastic results. Without fail. But, of course, every bit of that is Highly Glycemic Processed Crapola!)
Thanks for the time.
David Curry
RESPONSE FROM DR. GOLAN:
Aloha David,
I doubt what I have to say belongs on your blog but here it goes. You asked what would I eat on a 2 hour bike race?The answer is nothing because I would not be in the race. I do and recommend two (maybe three) types of exercise. The first is resistance, weights etc. Cross fit falls into this.
The second is cardiovascular. While this ride does fall into this type, I do not recommend long extended bouts of exercise like this. I recommend interval anaerobic exercise with a typical duration of 35 minutes. The problem with long duration exercise is exactly what you are running into. The third type is stretching, yoga or Pilates.
Biking like this is fine to do but as far as exercise goes you are better off doing high intensity shorter duration cardiovascular exercise. I do not mean to avoid the question, but I would give the same answer if you asked about running a marathon. I do not run them and do not recommend running them to my patients. Any exercise that depletes your glycogen stores completely is a bad idea. A simple observation is to compare a marathon runner with a sprinter. A bicyclist is some where between the two.
So my answer is you should not be putting your body in that position. However, if you are going to do it anyhow, the list you gave sounds about right. You will need some carbs to make it through. Lesser of evils might be oranges and water rather than Gatorade. Almonds rather then “jet fuel” or whatever processed
Stuff you mentioned… You knew I would be back on whole foods!
Dr. Dave
RESPONSE FROM ME BACK TO DR. GOLAN:
Dr. Dave –
I should have said one last comment before hitting send on that email. Here it is: I know you are not supposed to do anything for 2 hours. But, this is for my enjoyment of life…….not purely for health benefits. I realize the health benefit from riding for 2 hours of high intensity on again off again interval training does not fall within the Age Management correct category of exercise.
But, if I am going to do it……….and, I am (once per week until death)…..I just want to know what the safest way to get through it is (that is, to survive the workout and to minimize oxidative stress on my insides from spikey insulin/glucose levels.)
I think I am gonna need the Cliff Bar, half a Gatorade, and the slow release Hammer Gel in order to safely survive. And, I think I am going to hope that the intense nature of the ride is going to blunt the glycemic impact from those three items.
David
FINAL RESPONSE FROM DR. DAVE GOLAN BACK TO ME:
Well, we are on the same page. I should have added, if you are ding it for fun, go ahead and have fun!! That is what life is about!! The list is not too bad. I still think you could try some whole foods. You might be surprised.
All the best!
Sent from my iPhone
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Comprar Levitra original bayer disfuncion erectil que tomar. También es conveniente dejar atrás el consumo de alcohol y tabaco. Los hombres con una causa física de DE a menudo experimentan el mismo tipo de reacciones psicológicas (estrés, ansiedad, culpa, depresión). Los médicos deben advertir a los pacientes suspender cualquiera de estos medicamentos y buscar atención médica en caso de ocurrir disminución repentina de la visión de uno o ambos ojos. Aunque podría pensar que la disfunción eréctil es un problema de un hombre mayor, las estadísticas muestran que esta condición afecta a hombres de todas las edades.
Es una patología que se padece generalmente cuando se sufre un accidente y se necesita extenso reposo. La ED psicológica puede ser particularmente dañina para su confianza, pero puede ayudarlo a conocer sus problemas. Atrofia muscular: Meditación: solo diez a quince minutos de meditación al día pueden reducir drásticamente su estrés y ansiedad. Debido a que una erección requiere una secuencia precisa de eventos, la DE puede presentarse cuando cualquiera de tales eventos se interrumpe. https://comprarlevitra.com/
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La eyaculación prematura se divide en primaria y secundaria. Se excita la venganza al ver la erección que te produce la idea de otra invasión creíste tener el mundo a tus pies y lloras tu derrota lamiéndote Recuerda lo que aquí un día perdiste yo soy el árbol de la noche triste sé que tu llanto servirá tarde o temprano para no esclavizar jamás a un ser humano Sé que tu llanto servirá tarde o temprano Llora un quetzal y al tiempo rugen lo ríos y el viento a un colibrí ordena ¡vete a buscar! La disfunción eréctil o impotencia es la incapacidad repetida de lograr o mantener una erección lo suficientemente firme como para tener una relación sexual.
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Enquanto ela é hereditária e ligada a um fator hormonal, a maioria das outras formas de queda de cabelo são reversíveis, ou seja, poderão ser revertidas por meio de tratamentos que eliminem os efeitos causadores do problema.
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