high5

Vuelta Vantaa 2013

It was the first time ever for me to ride the Vuelta Vantaa, a 100 km race last Sunday. Due to the short distance I was expecting a bit higher average speeds than usual. 

Once again, it was an early wakeup and we managed to start in time. The morning was somewhat chilly and rainy. On the road just hours before start we found the temperature to be + 13. 

Proper breakfast

Proper breakfast

We were among the first to arrive and get our numbers. The weather was getting better as well, perfect. Sebu arrived almost at the same time, and our team of three for today was there. We got our bikes together and soon were ready to start.  

Cyclists preparing

Cyclists preparing

And my bike, once again, ready to go

And my bike, once again, ready to go

During the 100 km race I would have two 7 dl bottles of high5 electrolyte drink and one Maxim energy bar together with 3 small energy gels. It was a bit windy, and the first section would be headwinds. 

And so we were rolling. 4 kilometers into the race there was a gap between the main group and us, and we ended up missing the main group after all. The group we rode in was pretty unstable. Apparently many riders with almost no experience made the ride pretty nervous and dangerous as well. Fortunately both Sebu and I managed to stay out of trouble. 

The 100 km route consisted of two 50 km laps. The roads were in pretty good shape, which is not usual here in Finland. A 50 km lap is really not that long, so quickly we found ourselves having already 80 km behind us. I felt confident and went to the front to keep up the pace for some kilometers. Then just 10 km before finish, Sebu took the lead. Together with him we kept the pace high and hence kept ourselves out of trouble. We finished nr 2 and 3 from our group.  

Sebu at the finish, all smiles

Sebu at the finish, all smiles

A big thank goes to the Kaupin Kanuunat duo from Tampere. Especially the guy who was responsible for the pace keeping during the race. Our time was 2 hours 46 minutes, an average of 36,2 km/h.

Kaupin Kanuunat duo

Kaupin Kanuunat duo

The last race for Sebu's Focus, next race will be done with a brand new Girs G Star S

The last race for Sebu's Focus, next race will be done with a brand new Girs G Star S

Klaus had fallen to a slower group and also had a puncture at the end. But still did a good job!

Klaus after finishing

Klaus after finishing

Getting home was once again great, this time due to the fact that the Tour de France would have its final in the evening. And what a stage that was!!

Cycling is a lifestyle

Cycling is a lifestyle

I also received something new this week, I'll write more about that next week! 'Til then, have a good one!!

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Stacking up

As we get closer to the new outdoor season, it's time to go trough the old clothing and update the cycling wardrobe. Time to open up the wallet once again, but saving on clothing will cost you on the road. Freezing, numb toes together with sweaty yet cold torso will make you regret you sorted the price list view from low to high and didn't bother to scroll down. Today I received the first pre-season shipment..

Clif energy bars to keep me energized on my rides and the ultimate energy drink, High5 Electrolyte drink. Can't get enough of this magnificent drink.

Clif energy bars to keep me energized on my rides and the ultimate energy drink, High5 Electrolyte drink. Can't get enough of this magnificent drink.

It's hard to find a really tasty, yet nutritious and healthy energy bar. I've found the Clif and Maxim energy bars to be the ones getting closest to meeting those requirements

It's hard to find a really tasty, yet nutritious and healthy energy bar. I've found the Clif and Maxim energy bars to be the ones getting closest to meeting those requirements

And to once again show you something else than food:

The view from the "office" (watching Biathlon on the laptop to the left)

The view from the "office" (watching Biathlon on the laptop to the left)

Being first one at the office has its glory

Being first one at the office has its glory

Just a couple of days and it's weekend again!

Fueling up

Nutrition is always important when talking about endurance sports, it probably is of greater importance than we often care to think of. If you forgot to fuel up properly before a ride, you'll surely feel it in your legs at some point. During longer rides, it is as important to fuel during the ride as before you jump on the bike. You easily burn more than 2000 calories, which is more than the amount you burn during a "normal" day without excercise. You're like a car, without fuel you stop. So what do you eat during a ride?

It all begins with hydration, drink enough and minimize the risk of cramps. I myself use and recommend the High5 electrolyte drink. It's really refreshing and the bubbly drink always tastes good and keeps the cramps away. And what's nice about is the easy preparation, just fill the bottle with water and put one or two tablets in and you're done. No shaking and filling needed as with preparing the "normal" energy drink. Minimizing the preparation time before heading out for a ride is important.

High5 electrolyte drink (click to open in wiggle)

For longer rides (+100km) I usually have approximately one energy bar/40km depending on the activity level. I've found out that Maxim energy bars are suited "for my stomach". It is important to notice that not all energy bars and other products suite all. Some enjoy a banana, others get sick of a banana during a ride. I've tried out many different energy bars and different energy drinks, and the ones mentioned here suits me well. What is important is also that everything tastes good. Endurance sports is all about the feeling, and tasty nutrition gives you a good feeling, and even though it would have the same amount of energy in it than any other snack, you can pedal faster just because you enjoy what you're eating.

Maxim offers many different flavored energy bars (click to read more) Sometimes you feel a sudden drop in energy levels and at that time energy gels are the best way to regain energy levels fast. Usually these are really like sugar in liquid form, and taste really bad. So be careful when buying them. Energy gels are also a good energy boost when you are approaching the end of a race and want to maximize your effort.

I've recently bought these, and people seem to like them. Hope they're right! (click to read more)Caffeine is something that you might like to have to give an additional boost to your energy levels, but be careful, caffeine usually drains you a little, so be careful with hydration. All in all, you need fuel when you ride, especially if your ride is a longer one. And personally I think it is of great value if you enjoy the stuff you eat and drink.

Here you can see the data from Tyler Farrar (Team Garmin Barracuda), stage 2 in Giro d'Italia 2012. During 5 hours he burned more than 8000 calories! Beat that! And I'm pretty sure he didn't do it without having a proper meal and having something to eat and drink every now and then during the stage.

 

I'll be back with more photos from recent rides!

 

Have a good one!