Let’s talk about Nutrition
RAMROD TRAINING SERIES: Nutrition
When you're gearing up for an ultra-distance event like RAMROD, it's not just about the miles and elevation gain. It takes commitment, time, and—of course—training. Over the years, Redmond Cycling has used the RAMROD Training Series to help riders gradually build the stamina, endurance, and strength needed to ride 150 miles and climb 10,000 feet.
But there’s another key factor that cannot be overlooked: nutrition.
For those who have participated in RAMROD, you know that fueling your body properly throughout the event is essential. The course is long, challenging, and packed with difficult climbs. That's why there are strategically placed rest stops—like Eatonville, Ashford, Deer Creek, Cayuse Pass, and the Deli Stop—to help riders refuel and hydrate during the ride.
Let’s dive into how nutrition plays a critical role in the months leading up to RAMROD and how cyclists can fuel their bodies as part of their training. We talk with Dr. Kathie Beals, a Registered Dietitian Nutritionist and Certified Specialist in Sport Dietetics, about nutrition as part of their training for RAMROD.
Disclaimer:
The information provided is for general discussion purposes only and is not intended as medical advice. Before making any significant changes to your diet, exercise routine, or nutrition plan, it is important to consult with a professional.
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0:00 - Introduction
1:34 - What is RAMROD?
3:11 - Importance of Nutrition
5:30 - Fueling for Performance
6:49 - Signs of sub-optimal fueling
8:10 - Carbs, Protein, Fat Percentages
12:45 - Carbs
29:30 - Protein
46:39 - Fats
53:09 - Athlete's Plate
57:50 - Calorie Levels
58:50 - Fueling Timing
1:01:19 - Hydration
1:06:14 Kathie Beals -
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Rick Duong: Hey, folks, welcome to the Ramrod Training series. Nutrition discussion! I am Rick Duong. I'm with the Rcc. Redmond Cycling Club Board. We're here to talk about nutrition. I'll let folks introduce themselves. Why don't we start with Kathy?
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Kathie Beals: Hi! I'm Dr. Catherine Beals, and I am a
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Kathie Beals: sports dietician probably been practicing in the field for about 40 years. 35, 40 years as a sports dietician, and in addition, I am a teaching professor at Ball State University in Muncie, Indiana.
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Pamela Austin: Hi! I'm Pamela Austin. I was on the board Redmond Cycling Club. Been cycling since my kids were old enough that I could get out of the house and recreational cyclist. But I enjoy doing long distance cycling. I've done ramrod 8 times one day, Sgp. And a grand fondo or 2,
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Pamela Austin: and, you know, learned how to
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Pamela Austin: like on my own. So I think this will be an interesting discussion.
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orin.eman: Hi! I'm Eamon. I've been cycling since my teens back in college, and you see that's quite a bit older now. Yes, I've done ramrod several times, and this year I am leading the Ramrod Training Series. So this should be good for both the training series and for Ramrod itself.
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Rick Duong: For folks that are coming to us and don't know what ramrod is. It's a ultra distance event in the Pacific Northwest. It circumnavigates Mount Rainier. It's generally 150 miles, with about 10,000 feet worth of climbing. You're spending several hours in the saddle.
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Rick Duong: Training. Physical training is one of the aspects that we're concentrating on with Oren and the Rod and Rod Training Series, but also from a nutrition perspective, is as you're spending so many hours on the bicycling nutrition is so important in terms of having an enjoyable event. So really, what we want to do is just, you know, let's have a discussion about nutrition. What are the things folks should be looking for, things to keep in mind and
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Rick Duong: hello things that people should be aware of in terms of how to better make the experience for them, or make it more of an enjoyable experience. Just as a caveat as well. This is really for discussion purposes is for entertainment purposes everyone's individual. So some of the topics and things we may recommend here. Please consult your professional or your physician as well, so just to make sure that the
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Rick Duong: recommendations that we're giving you or talking about is not solely recommendations. But consult your your professional. I'll hand it over in terms of Kathy's like Kathy. You talked about a little bit about your your background. Can you talk about a little bit more about nutrition, how nutrition is important with an event such as ramrod.
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Kathie Beals: Yeah, well, I'm gonna talk about why nutrition is important in general. And I am going to go ahead and share my screen. Just because
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Kathie Beals: I have such a beautiful slide there that I want to share for you. And one of the things that I often tell people
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Kathie Beals: is that, you know, when it when it comes to gearing up for any sort of athletic competition, you've got the physical training, and people really focus heavily on the physical training, and nothing not to take anything away from you, Oren, because physical training is super important.
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Kathie Beals: But what I always say is that nutrition is as important, if not more important, than the physical training, because you cannot physically get on the bike and put in the miles. If you haven't fueled your body properly. So making sure that you are fueled properly when you launch your training program is so important because you're not going to be able to complete that physical training unless you have the fuel in your body to do so.
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Kathie Beals: So. That's sort of my my caveat right there.
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Rick Duong: So as we look at ramrod is occurring usually in the July timeframe. And for people that are looking at this quarter, we're looking at March. How much time do you think folks should start looking at kind of a nutrition and nutrition plan when they're looking at training like this?
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Kathie Beals: My, I would answer your question with a question, when are you going to start training? Because the day you start training is the day you should start looking at your nutrition, your your physical training and your nutrition go hand in hand. And just as you're creating your training program, your nutrition program should match that training program. And so you want to make sure that you are fueling your body appropriately every single day you go out and train.
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Kathie Beals: So that's my answer.
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Rick Duong: I think when we look at kind of the different topics we were going to discuss. One of the things that we've kicking off now is the Ramrock Training Series. What we really wanted to kind of have discussion with the folks is like, how do you kind of align your nutrition plan with the physical training that's required for it. Again, with our Ramrock Training Series, we look at
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Rick Duong: the increasing mileage, increasing elevations over time so that you can build up your physical training to complete something like the round run. And I think what you're saying here is you want to match the nutrition plan, based accordingly, as well.
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Kathie Beals: Absolutely. And so I'm gonna I'm gonna pull up a another slide here real quick and so again.
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Kathie Beals: in order to perform whether it's training, or the actual race itself that is ramrod.
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Kathie Beals: You have to be fueled properly. It's not unlike if you're going to head off on a road trip in your car right? It's like you could have your tires checked, you know. You can make sure that your tires are full of air, and you changed, your oil and all of your belts are adjusted, and your steering is aligned and your car is ready to go. But if you don't stop at the gas station and fill up your tank. It doesn't matter. You're not going anywhere, and that's
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Kathie Beals: probably the best analogy to provide you of how important it is that you are fueling appropriately to match your training. And so we eat food to fuel our performance. And when we think about the food that's fueling our performance. We know that the macronutrients are carbs, proteins, and fats.
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Kathie Beals: and when it comes to fueling, cycling performance, or really any endurance performance. But since we're talking here about cycling. The the most important nutrient is carbohydrate.
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Kathie Beals: It is the most important. And I guess I I would just pause for a minute and and
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Kathie Beals: have anybody that's listening to the podcast and including those of you, Rick, Pamela, and Orin, to take a look at these and and ask yourself, have you ever felt any of these? Have you ever experienced any of these symptoms right here?
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Kathie Beals: Early fatigue during workouts, feeling of heavy legs? How many of you have gone off on a ride, and your legs feel really heavy, you know. You feel like every time you're turning over the pedal. It's like, Oh, it's work. I'm not recovering as quickly as you should, even though you're training, your performance is not improving. In fact, it's either staying the same, or your performance might actually be declining, despite trying to ramp up your training, lack of focus and concentration
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Kathie Beals: during work or you know, when you're spending time with families
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Kathie Beals: lack of motivation. You're just like, Oh, I have to go get on the bike today, and I'm just not feeling it. If you're a female of childbearing age. Are you having menstrual irregularities, or you're getting frequent illnesses or injuries, things that you just can't seem to get past. All of those are signs of suboptimal fueling.
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Kathie Beals: So I can't emphasize enough the importance of fueling properly. And
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Kathie Beals: again, the macronutrients, the energy providing macronutrients, those nutrients that provide calories and we use. Calories interchangeably with energy in nutrition, are listed right here with carbohydrate being the most important.
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Kathie Beals: And so you'll see you'll see carbohydrate recommendations in terms of a percentage, and that is a percentage of your total calories. But when it comes to prescribing carbohydrates for athletes, we use a gram per kilogram of body weight, and so you need to be able to 1st
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Kathie Beals: convert your weight in pounds to kilograms, which is pounds divided by 2.2, and then the range is 6 to 9 grams per kilogram of body weight.
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Kathie Beals: and we use a range, because again, the goal is to match your nutrition to your training.
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Kathie Beals: So on days that you're doing
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Kathie Beals: A shorter duration ride or a lower intensity ride. Your carbohydrate needs would be down at the lower end of the range on the days that you're doing a higher intensity or and or a longer duration ride, your needs would be at the higher end of the range. On the day that you're actually doing the ride, it would probably be even higher than the 9 grams per kilogram, but I gave it. This was more of a range for early to mid training
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Kathie Beals: for ramrod. So carbs are going to be the focus, absolutely.
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Kathie Beals: And so I'm sorry. Go ahead, Rick.
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Rick Duong: There's a couple of interesting things that I think you've listed there is. You're kind of breaking up the training necessary or nutrition that's required for training, but also the nutrition that's required for actual the day of the ride, I think. I mean, if you look at those lists that you mentioned like, yes, I think I've experienced a lot of the
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Rick Duong: of low nutrition, I think personally for me is, I think I've always concentrated more on race day, or ride day or carb loading beforehand. But I think what you're saying in this case is the the timeframe leading up to the the ride and the the training rides that you go on. Time needs to be properly fueled.
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Kathie Beals: Yes, yes, and I think that's a mistake that a lot of athletes make is they?
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Kathie Beals: They tend to sort of skip over
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Kathie Beals: nutrition while they're training and put all their focus on race day. But if you haven't prepared, that would be the equivalent would be. I'm not going to physically train for the ride. I'm just going to go out and do it and hope for the best. Right? So I mean it just as though I mean, you have to think of nutrition as another aspect of your training.
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Kathie Beals: and it is as important. And I'm biased because I'm a sports dietician. But I'm also an athlete, so I get it. But you have to think of the nutrition piece of your training as just as important as the physical piece, and the goal is to match that nutrition piece to
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Kathie Beals: the training piece. And there's a term that we use in nutrition called carbohydrate availability.
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Kathie Beals: And what that means is exactly how it sounds. We all know what the term availability means that it's ready. It's there. And so you want to think about making sure that you've got plenty of carbohydrates
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Kathie Beals: on the days that you're training hard, and then you can worry less about carbohydrates on your rest days or the days that you're not training, right? So that's sort of the concept of carbohydrate availability. And you mentioned Rick, you mentioned carbohydrate loading carbohydrate loading is
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Kathie Beals: archaic we don't do it anymore in sports nutrition. It's all about making sure that you've been fueling your body while you're training. And then
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Kathie Beals: what we used to call carbohydrate loading is I mentioned that this range is more for the training purposes the day before, and the day of you might be 10 to 12 grams per kilogram of body weight that day.
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Kathie Beals: But it's not so much carbohydrate loading is back to that term of carbohydrate availability. We want to up our carb intake on that day, because we want to have those carbs available
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Kathie Beals: on the day that we need them.
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Pamela Austin: So question about carbohydrate. You know the loading piece which is archaic. And then so you're talking about availability. So on a race on a ride day you would have a heavy carb breakfast, and also then have a lot of carbs available on your bike.
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Kathie Beals: Yes, so let me show you.
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Pamela Austin: Going throughout. You start heavy and then keep it going through the day. Then.
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Kathie Beals: Yes, yes.
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Kathie Beals: and so let me show you this slide and orientate you a little bit, and this will help answer your question to Pam. So let's look at the this diagram on the right.
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Kathie Beals: So one of the reasons that we we, as sports dieticians, focus on carbs, especially in for endurance training and for anything that is considered aerobic or endurance, such as training for ramrod is that
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Kathie Beals: when you are actually exercising your muscles are contracting the fuel that's being utilized, especially in the moderate to high intensity areas are carbohydrates. So if you look at this, here's the percent of carbohydrate contribution to the total fuel that's used during exercise. And this is your exercise intensity. Now it's it's I would argue that
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Kathie Beals: most of the individuals training for RAM ride are rarely going to ever be in this low. I mean, this is like
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Kathie Beals: walking to the refrigerator. So most cyclists are going to be here and here, especially when you're in a climb. Right? So
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Kathie Beals: this. So this I love this graph because it highlights the importance of carbohydrates. You can see the percent of contribution for most individuals, even riding in a moderate intensity. Half of what you're burning is carbohydrates. So you really need to focus on that. What is the other half of what you're burning. Well, it's fats. Why don't we focus so much on fat? Because when you look at what we can store in our bodies we have about.
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Kathie Beals: Oh, I would say.
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Kathie Beals: about 2,000 calories worth of stored carbohydrate on a good day. We can burn through that very quickly, whereas even lean individuals have
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Kathie Beals: hundreds of thousands of calories of stored fat. We're not going to burn through that. So we focus on carbohydrates because we utilize them so heavily during training and competition, and we have a pretty high likelihood of depleting them. And if we deplete them, then we're forced.
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Kathie Beals: and you've probably all felt what that feels like when you delete carbohydrates, we call it hitting the wall. It's no fun. So that's why we focus so heavily. So in answer to your question, Pam, this is another chart that I love, because it highlights. It puts everything that we talk about as sports dieticians into one nice table.
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Kathie Beals: So here we have daily needs. And this gets at this idea of carbohydrate availability. So on light training days, you might need only 3 to 5 grams per kilogram of body weight.
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Kathie Beals: moderate, high, very high. So it highlights the fact that you want to consume the appropriate amount of carbohydrate relative to the intensity and duration of the training that you're doing that day as well as the competition. So maybe you know, you mentioned a grand Fondo pam. So maybe you're going out to do an hour and a half
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Kathie Beals: grand fondo ride right? So maybe it's like a 40 K,
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Kathie Beals: and so that would be more in the realm of moderate. You wouldn't need a high carbohydrate intake that day. But when you do the ramrod
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Kathie Beals: and I'm assuming that it's taking most people more than 5 h to do that. You want to be up here.
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Kathie Beals: Okay, now, this is a high amount of carbohydrate to do, and you're going to have days where you're going to be training probably 8, 9 h. So those are days that you're going to be up in this higher category. It's also going to give your gut a chance to experience what those higher carb intakes throughout the day are going to be like. Right? So you're not doing it all the 1st time on very important race day.
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Kathie Beals: and then down here you've got sort of some guidelines for what to do
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Kathie Beals: during so pre event during exercise and that type of thing, and I've got some other slides, that sort of highlight that
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Kathie Beals: does that help answer your question, Pam.
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Pamela Austin: Right, because you're talking about availability. So if I have a bagel in the morning and
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Pamela Austin: I don't know some other carb
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Pamela Austin: that will last me for a while.
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Pamela Austin: and then I need to start supplementing on the bike.
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Kathie Beals: Yes.
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Pamela Austin: So I can't just rely on a heavy carb breakfast to take me through the day.
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Kathie Beals: No. And and again, keeping in mind that we we store
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Kathie Beals: carbohydrates as glycogen in our liver and in our muscles, and we do have a limited capacity to do that. So even if you have a really nice substantial breakfast, there's a limit to how much carbohydrate you can store.
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Kathie Beals: and it's about 2,000 to 2,500 calories, maybe a little bit more. So you can think about. And if you have a Garmin, if you ever, you know. Look at your calorie expenditure on the bike. You probably realize that there are times when you're expending more than 2,000 calories on the bike. So, keeping in mind that not all of that is carbs. But you have to sort of get in that
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Kathie Beals: mindset of. There is a likelihood that I'm going to deplete my glycogen stores on the bike, and that's what you don't want to do. So.
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Kathie Beals: having a fueling well before you go out on your ride is going to be important.
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Kathie Beals: but if your ride is long enough, and if you just go out for an hour ride, then you probably don't need to worry about consuming anything during the ride as long as you have fuel beforehand. But if you're going to go long enough
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Kathie Beals: to where there's a potential to deplete glycogen. Then you do need to fuel, and I'll give you this
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Kathie Beals: this example. So as we're talking, I'm thinking about all these great slides, I probably should have added in here. But when we're working with athletes in a lab, so when I'm doing a research study in the lab, and I want to. Let's say I'm interested in how a particular nutritional strategy is going to affect performance. And so I want to actually deplete glycogen in my subjects.
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Kathie Beals: The glycogen. Depleting protocol in the lab is an hour and a half
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Kathie Beals: of usually it's on a biker gometer. So a stationary bike an hour and a half at about 75% of vo, 2, Max. That is the glycogen depleting ride. So put that into your head of when you go out on the road. How often do you go out for at least an hour and a half at 75% of your Vo 2, Max.
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Kathie Beals: And that's a good rule of thumb to think. Huh! Am I glycogen depleting? That's the glycogen depletion protocol, and you won't completely deplete glycogen, but you will deplete it
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Kathie Beals: low enough to where you'll see a negative effect on performance.
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Rick Duong: It's it's there's there's a bunch of information. I just wanted to see if we I can
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Rick Duong: and unravel here. So a couple of things is, I love the I would say, the frame, frame of mind and or frame set in terms of the expectations of ramrod. It's Pam. Do you want to talk about ramrod in terms of your experience, like what is ramrod.
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Rick Duong: what the ride is like from a climbing perspective.
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Pamela Austin: Well, I mean
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Pamela Austin: You start at 5 o'clock in the morning with the best breakfast you can get when you're staying in a hotel room
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Pamela Austin: and you know I
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Pamela Austin: how did I ride? About 1314 h and 3 major climbs so 10,000 feet. So part of
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Pamela Austin: it's well supported. But I think it's also important to make sure that you have your own nutrition along the way.
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Pamela Austin: But it's a long day, and
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Pamela Austin: and always, I think a new writer is afraid of
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Pamela Austin: bonking, and you know, eating properly that that's a huge thing as a new writer. I know when I wanted to do, ramrod, and
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Pamela Austin: I'd be asking people, and they said, you need to learn how to eat on the bike.
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Pamela Austin: And I think, yeah, I think this is really key to figuring out how to eat on the bike and get those carbs.
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Pamela Austin: The climbs are, you know, pretty intense. You're climbing for a long, long time, you know.
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Rick Duong: There are a couple of clients, if for again, from a
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Rick Duong: perspective side, it's some of these are beyond category climbs. If you look like the Tour de France like if you're climbing from Ashford into up to Inspiration Point, that is
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Rick Duong: at least what 4,000 feet over like 12 miles. If you're there's a Cayus pass, if we're going the counterclockwise direction. There, I think there's 3 mountain passes that folks are going through. So in a sense like you can't cheat.
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Rick Duong: Yeah.
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Rick Duong: the carbs, right? It's like, yes, you know, you want to make sure you go slow enough where you're in from intensity perspective. You don't go in the Red Zone. But yeah, there's in a sense there's no way to cheat the intensity again, just trying to separate what's
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Rick Duong: available for you during ride times. But as you mentioned Kathy like from a nutrition perspective, I think one of the key things you mentioned is, I guess for me personally, it's trying to quote unquote, lose weight on the bike before training. Obviously, if you're climbing, you want to climb with the less amount of weight as you can. But I think what I've done is sometimes I've gone on those training rides where I'm not eating anything
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Rick Duong: right? It's like I'm trying to lose weight, trying to get the lowest weight possible, not eating anything through the trainer ride. But I'm I'm assuming that I'm paying that forward from a training perspective.
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Kathie Beals: Yeah, yeah, so
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Kathie Beals: one of the things that. And and I've worked with actually a lot of cyclists that are in in a similar mindset as you are, Rick, and I think you have to
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Kathie Beals: again. You have to think in terms of carbohydrate availability, and you also have to think of
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Kathie Beals: what am I going to sacrifice? Am I going to sacrifice power output? Am I going to sacrifice a training stimulus in order to try and burn calories to lose weight.
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Kathie Beals: So
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Kathie Beals: so I think I think there are. There are certain rides that you could probably get away with, not
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Kathie Beals: not fueling, I'm gonna say over fueling.
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Kathie Beals: But I think you want to be careful with. If I'm going to go out, let's say that I'm going out for an 8 h ride, and I'm not going to eat anything that whole time. So I can try to burn calories right? You're going to sacrifice a training stimulus because what's going to happen is after 2 h of riding at a moderate intensity. You're going to glycogen deplete. And when you do that, what that means is that you're going to have to.
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Kathie Beals: you know. It's kind of like. If there's no gas in the tank, you're going to have to slow your intensity down or decrease your intensity and slow your pace down to a point where carbohydrates aren't going to play a role in as your fuel source. And so what you're sacrificing is the training stimulus
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Kathie Beals: to try and burn some calories. So that's where you sort of have to make the decision. Now, you know. Can you, on some shorter rides where you're going to do a lower intensity anyways, not consume carbs and and get away with that, probably. But what I typically do with cyclists is, I say, okay, let's look at a week
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Kathie Beals: and say, where are your rides? Where you're going to, maybe try to do some tempo riding or a longer duration. So we really want to focus on that training stimulus. Let's make sure that we've got adequate carbohydrate availability on those days.
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Kathie Beals: And then, on our recovery rides, or our on our shorter duration. Lower intensity rides. Then we can play a little bit with lower carbohydrate availability because we won't sacrifice the training stimulus? Does that make sense.
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Rick Duong: That makes sense, I think again, more from a timeframe perspective. We are, you know, several months outside of ramrod is, if a person was looking to reduce weight. Could they do it during this nutrition, or this training period, or do they want to do in like the off season, or in a sense like, how do you recommend? If if someone wanted to lose weight, what's the best way to do that.
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Kathie Beals: I think you can do it in the early training season. I wouldn't try to do it in the later part of the training season. So typically, we recommend weight loss during the off season and or during the early training season. But once you start ramping up intensity and duration, if you're going to try to lose weight. At the same time you are going to sacrifice the training stimulus. So
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Kathie Beals: a. And again, you know the other thing you have to think about is, where are you intending to train?
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Kathie Beals: And where are you intending to compete
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Kathie Beals: right when you're doing the ramrod? Where are you gonna be.
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Kathie Beals: And so, you know, if you're planning to train and compete way down here.
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Kathie Beals: then we can probably play a little bit more with carbohydrate availability.
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Kathie Beals: But if you're trying to train and compete more up here, it's gonna be harder.
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Rick Duong: Yeah. So for folks is as a disclaimer. Ramut is not a race, it is a ride. So in a sense, you got your own.
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Kathie Beals: Peace.
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Rick Duong: Again. One of the things we wanted to do in this series is make it more enjoyable for folks. It
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Rick Duong: you can get into a habit of trying to chase the person in front of you when you're climbing up these up these mountains. But it is a self-paced ride. So, in a sense, you know. Go at your own pace.
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Rick Duong: I want to talk about just like more like, you know, types of carbohydrates. Are there specific types of food that you would recommend in terms of nutrition in terms of density in terms of palatability. I would say in this case.
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Kathie Beals: Look at this picture right up here. So yeah, so
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Kathie Beals: when you're talking about carbohydrates, you want to look for the most wholesome, nutrient dense. That's a term that we use all the time, and nutrient dense just means the most nutrients per calorie. So nutrient dense carbs, and when it comes to food groups. You're looking at fruits, vegetables, and whole grains.
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Kathie Beals: Those are the carbs you want to focus on.
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Rick Duong: What about you mentioned like for the you're looking at carbohydrate availability as kind of the main strategy. But how does fats and proteins play into in terms of diet.
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Kathie Beals: Yeah. So I, I have a slide on that. So
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Kathie Beals: the reason that I focus on carbs. And so let me just go back here is again, it's twofold. There's 2 reasons, one, because it is
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Kathie Beals: the primary fuel that's going to be used. During training and during competition.
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Kathie Beals: In endurance events. So that's 1 of the reasons we focus on carbs. The other reason because people can argue well. But fats play an important role, too. And again, if you're exercising or training in this moderate intensity.
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Kathie Beals: what it doesn't show in this white space is this, is the carbohydrate utilization. What is this? White space whoops. Sorry. Let me go back. This white space is fat utilization. So while 50% of what we're burning or utilizing as fuel is carbs, the other 50% is fat.
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Kathie Beals: But again, that that the reason that we focus on carbs is because, unlike
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Kathie Beals: fat, where we pretty much have unlimited supply, even a fairly lean individual has a lot of fat storage. We don't have an unlimited supply of carbohydrate storage. So that's why we focus on that
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Kathie Beals: protein. You know we think of protein. It can be used as fuel, but we don't like to use protein as fuel, because protein has a much more important function, and that is to support muscle tissue
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Kathie Beals: development and function. Right? So and if we're having to use protein as a fuel source, then we're basically sacrificing our muscle to use it as a fuel source. So let me stop for a minute and say that then provides us a 3rd reason why carbs are so important
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Kathie Beals: because people that go on these low carb diets, they're not eating carbs. We still need some carbohydrate. Our brains use glucose almost exclusively. And so if we're not eating carbs.
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Kathie Beals: and yet our brains need carbs.
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Kathie Beals: Where are we getting those carbs? We get it from protein, so protein can be used as a fuel.
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Kathie Beals: and it can also be used to make carbohydrate when we don't have carbohydrate. But anytime I'm having to use protein as fuel
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Kathie Beals: or to make carbohydrate I'm sacrificing
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Kathie Beals: proteins role in muscle, tissue synthesis and function. So we really want to preserve our protein for our muscles.
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Rick Duong: Do you get? I guess the in the sense of energy, storage or energy access? Do you get access to protein as fast as you do carbohydrates.
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Rick Duong: for example, like, if you're in a sprint.
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Kathie Beals: Trying to think.
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Rick Duong: A hill. It's again. This is more from my understanding. It's like you get access to the sugars 1st versus fats. But the question is more about protein is, is it readily available as carbohydrates.
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Kathie Beals: So
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Kathie Beals: before I answer that, let me go back to what you said, that the 1st sugars, first, st fat second, that's actually a myth. And so let me backtrack again.
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Kathie Beals: I think because it's a simple way for people to think of it. There's sort of this myth that I burn up carbohydrates first, st and then I utilize that. That's not true. Let's say so, for most people that are training, they're in this
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Kathie Beals: category. We'll talk about sprinting up a hill right? And that moves us here. Okay. But let's say we're here. We're 50% of what we're burning is carbs and 50% is fat.
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Kathie Beals: I'm not. I'm using both.
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Kathie Beals: So I'm not. I'm not. I don't use up my carbohydrates and then say, Okay, I'm done with that. Now let's use the fat right. The mixture of fuels that I'm using
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Kathie Beals: during any training or competition
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Kathie Beals: is all about. What is the intensity level. So at a moderate intensity right in here. About half of what I'm using is fat and half is what I'm using is carbohydrate.
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Kathie Beals: Now let's say that I'm in the Tour de France, and there's a sprint bonus
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Kathie Beals: boom. So I sprint. I move up here. What am I burning now?
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Kathie Beals: Question to the, to the panel of 3
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Kathie Beals: as I sprint into that sprint bonus. What am I doing?
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Kathie Beals: All carbs? And then I settle back in and I'm behind the pellet. I'm behind a nice wall of riders, and I can just sort of cruise now I'm burning more fat. So the relative mix of fuel has nothing to do with. I'm using up this first, st and then I do this. It's all about. What is the intensity.
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Kathie Beals: Now, if I completely deplete my glucose.
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Kathie Beals: then I'm moving using fat. But what happens is I can't. I can't work here.
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Kathie Beals: I've got to move down here, but
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Kathie Beals: if I push myself to try to move up into a higher intensity, then I'm going to start converting protein to carbohydrates to try to push up here.
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Kathie Beals: But I'm sacrificing body proteins to try to be here.
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Rick Duong: I guess the is the conversion almost. This is again. Is it instantaneous, or does it take?
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Rick Duong: It's good.
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Kathie Beals: Gluconeogenesis happens pretty fast. The term is called gluconeogenesis, and if you break, if you're a word sleuth, break the word apart. Glucose, glucose neo
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Kathie Beals: new genesis to make, to make new glucose, and the primary substrate that I make new glucose from is protein. I can't make glucose from fat. Wouldn't that be nice?
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Kathie Beals: We can't make glucose from fat, but we can make glucose from protein. But when we do that we're sacrificing body proteins.
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Kathie Beals: which is not what we want to do.
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Rick Duong: And I think what you're saying is in this case is, if you are training, you are intensifying the load that you're putting in your body. You're you're growing muscle. You're sacrificing your
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Rick Duong: the your gains, your muscle gains in this case from a protein side.
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Kathie Beals: Yep.
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Rick Duong: Yeah.
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Kathie Beals: Bummer, huh.
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Rick Duong: Bummer.
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Kathie Beals: So protein is important.
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Kathie Beals: and protein is what's going to help us with our power? Right? So we need to make sure we're getting adequate protein, and our protein recommendations, again, are in grams per kilogram of body weight. So here's the range.
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Kathie Beals: And so, at the early phase of your training season you'll probably be here unless you are also trying to lose weight. So you might be in a calorie deficit, and then you would also want to be here in the higher end of the range, so high intensity, prolonged duration. If energy intake is low.
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Kathie Beals: if you're
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Kathie Beals: messing with your carbohydrate availability, and if you are a vegan which we can go into another discussion about that, just because there is some a lower bioavailability with plant-based proteins. It's not that you can't meet your requirements, but you want to be a little bit more conscientious there. So
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Kathie Beals: the other thing that I like to highlight with protein is this graph here? And this was a study that was done fairly recently, and it looks at how you distribute your protein intake throughout the day.
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Kathie Beals: And so the graph on the top
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Kathie Beals: is a pretty fair representation of how most people distribute their protein intake throughout the day. Right? We don't eat a lot of protein at breakfast we may bump it up a little bit at lunch, and then dinner is where we tend to have most of our protein, so it's very skewed.
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Kathie Beals: and this is a more evenly distributed protein
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Kathie Beals: intake throughout the day. And I'll give you the
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Kathie Beals: the punchline of the study. But basically they showed that muscle protein synthesis was
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Kathie Beals: superior when protein intake was more evenly distributed throughout the day, given the same absolute amount of protein than when it was skewed towards dinner. So
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Kathie Beals: in sports nutrition, we usually we, we calculate the amount of protein that a particular athlete requires, and then we try to evenly distribute it throughout the day.
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Rick Duong: Is that also in go in terms of just eating in general, like you want to take on your calories, distributed throughout the day.
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Kathie Beals: Not necessarily. And again. So
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Kathie Beals: as a sports dietitian, when I'm working with athletes, I focus more on macronutrient composition, and I think about in protein. We want to evenly distribute it throughout the day carbs. We want to
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Kathie Beals: focus more on availability around our training bout. We want to make sure, and I'm I don't want to overuse the
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Kathie Beals: the gas tank and car, but if my car is just sitting in the driveway it doesn't matter if I have a full tank of gas right? Who cares? But when I head out for that road trip I need to make sure I'm well fueled right? So with carbs. We tend to like to make sure that there's availability around our training session. And then protein.
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Kathie Beals: the research seems to indicate that for muscle protein synthesis. It's best to sort of evenly distribute it throughout the day.
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Kathie Beals: And there's reasons for that that. I think we'll just sort of
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Kathie Beals: muddy the waters, so we'll just leave it this.
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Rick Duong: Hey? So, Oren, I want to talk a little bit about how we're structuring the Ramrod Training Series and see if we can equate that to what Kathy's talking about from the nutrition perspective. Can you kind of talk about the training series that we have going on between now and to the start of ramrod.
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orin.eman: Yes, at the moment we are well, the the plan is to gradually increase mileage and gradually increase the amount of elevation gain in a ride
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orin.eman: at the moment. We're doing about 50 mile rides and about 2,500 feet of climbing.
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orin.eman: So they're gonna take the average rider. I don't know
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orin.eman: 3 to 4 h to complete.
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orin.eman: And there's usually a snack stop in the middle.
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orin.eman: But probably great stuff. This isn't gonna be great, you know, right?
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orin.eman: Gonna be useful to know what kind of breakfast we should have for these rides.
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orin.eman: whether we should just try and involve a better place to stop in the middle, or are these
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orin.eman: with you?
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Kathie Beals: So these are group rides. Right? So these are as agreed.
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orin.eman: The riders may elect to ride in groups, but essentially it's a you're you're doing your own ride, which is same as railroad. You're doing your own ride.
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Kathie Beals: Okay.
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orin.eman: Why not lining them up and making them all right together? It's not like that at all.
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Kathie Beals: Well, the reason that I asked is, I'm looking at timing. So you mentioned, you know, have a good breakfast, so I'm just trying to look to see? Are are people generally starting out on this training ride in the morning? Are they doing it in the afternoon? Because to to talk about how to schedule eating. I sort of need to know what time of the day is this happening? Are they just waking up in the morning, having breakfast and doing the ride. Are they going to be doing the ride after lunch? What?
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Kathie Beals: So that that will help me.
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orin.eman: Given the mileage, which is gradually increasing up to a hundred miles. We we start in the morning.
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Kathie Beals: Okay.
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orin.eman: So currently I'm starting at 10 am. But I'll move them back as the mileage gets longer.
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Kathie Beals: Okay, that's helpful. So one of the things that one of the things to sort of think about and
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Kathie Beals: sorry I'm going to keep going back to carbohydrates because so important. But so remember that I mentioned that we store
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Kathie Beals: glycogen, carbs, glycogen in our muscles and our liver.
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Kathie Beals: and those 2 tanks have very different purposes for our bodies. The carbohydrate that we store in our muscle is there to be used by our muscle, and, in fact, once it's stored in our muscle.
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Kathie Beals: It cannot be used for anything else than the muscle that it's stored in
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Kathie Beals: the carbohydrate that's stored in our liver. That carbohydrate is for to support our blood glucose which ultimately supports our brain. So think of muscle glycogen as carbohydrate for the muscle liver, glycogen as carbohydrate for the brain.
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Kathie Beals: Okay? So
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Kathie Beals: when you start thinking about training doing that 4 to 5 h training ride in the morning, you want to think about actually the night before. So, having a good carbohydrate rich dinner the night before, that's going to fill up your muscle, glycogen.
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Kathie Beals: and when you go to sleep at night, that glycogen in your muscle isn't going anywhere. It's right there unless you are a very active sleepwalker, and you get up and you run around the block in your sleep the glycogen that's stored in your muscle from the night before.
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Kathie Beals: and and really the day before, if you were eating all day that glycogen is still going to be there
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Kathie Beals: when you eat your breakfast. That breakfast is used to sort of top off your muscle glycogen stores, but breakfast. What that's really doing is, if you've eaten well the night before that breakfast is really
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Kathie Beals: supplying your liver, glycogen, because, unlike muscle, glycogen, which isn't going anywhere overnight.
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Kathie Beals: think about the fact that your brain is active while you're sleeping.
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Kathie Beals: and so your liver, glycogen, is being depleted. In fact, they have shown that an 8 h sleep, and your liver, glycogen is completely gone. So when you have breakfast in the morning, break the fast. What! You're actually
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Kathie Beals: assuming that you have
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Kathie Beals: replenish muscle, glycogen the day before, and from dinner the night before. That breakfast is going to serve to sort of top off muscle glycogen. But really the big role of breakfast is to
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Kathie Beals: top off your liver. Glycogen, restore that
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Kathie Beals: all right. So you want a good breakfast before you head out.
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Kathie Beals: and and you'll see this right here before your you want to do between one and 4 grams per kilogram
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Kathie Beals: and that of carbohydrate, and that will depend on whether, when you're eating before you're going out. So if you're really good about getting up early and you've got 2 h before you go off on your training ride, then you would do 2 grams per kilogram of body weight.
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Kathie Beals: If you hate getting up in the morning so that you can only get up an hour before you go to go ride, then it's 1 gram per kilogram, so the rule of thumb is one gram, 1 h before 2 grams, 2 h before 3 grams 3 h before, and that's gram per kilogram of body weight.
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Kathie Beals: Right? So that's what you want to do
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Kathie Beals: before you head out on your ride. So think about that. And then here's the during.
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Kathie Beals: But I'm not going to go into during until I see if you have any questions on before.
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Rick Duong: It's interesting. What you just mentioned is, I guess.
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Rick Duong: The glycogen stored in the muscle is only allocated for the muscle. So does that mean like, if I am complete, or if I'm filled with glycogen
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Rick Duong: but I'm using only using my legs in the cycling event. That means the glycogen, for my upper body is not being, can't be reutilized for my legs.
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Kathie Beals: Okay.
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Rick Duong: Interesting.
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Pamela Austin: Thing.
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Kathie Beals: Nope, Nope, Nope, not directly, anyway. So.
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Pamela Austin: Directly, but oxygen in your liver can be distributed.
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Pamela Austin: This is like so.
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Kathie Beals: So oh, go ahead, Pam!
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Pamela Austin: Well, I just kind of take you down this this path. So I'm just wondering. So we use our legs very heavily, not our upper body. So as we train well, our legs then start to begin to accumulate more carbohydrates, because they're
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Pamela Austin: in generally in use.
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Kathie Beals: Yes, so one of the adaptations that happens with training is an increased capacity to store glycogen in the muscle. Your liver glycogen stores can't be significantly increased with training. Your liver is kind of the size of your liver, right? But as you start increasing muscle cell.
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Kathie Beals: I would say,
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Kathie Beals: what's the word that I'm looking for? I mean, I guess it would be hypertrophy and hyperplasia, as you have more muscle cells and a larger volume of muscle cell, you have a greater capacity to store glycogen in the muscle. So one of the adaptations to endurance training is an increased capacity to store glycogen in the muscle.
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Rick Duong: That's a white sorry. Go ahead.
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Kathie Beals: It's sort of like you're you're moving from a 10 gallon tank to a 12 gallon tank.
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Rick Duong: Is that also? Why, it's important when you're doing these training rides not necessarily to go to fast during the training rides. You're actually doing some adaptations during the training rides to increase your muscle. Glycogen.
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Kathie Beals: Yes.
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Kathie Beals: yes.
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Pamela Austin: Okay.
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Rick Duong: Okay, did you have more slides to go over, Kathy? I just wanna make sure we were.
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Kathie Beals: Yeah. So you mentioned about fats.
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Rick Duong: Yep.
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Kathie Beals: And you know, I don't want to say that fats aren't important because they are.
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Kathie Beals: but the reason that we don't focus so heavily on them is because there's not
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Kathie Beals: a potential to deplete your fat stores. And so, while and Americans don't generally have an issue with getting adequate amounts of fat. It's sort of hidden everywhere. So we don't
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Kathie Beals: make a lot of focus on total fat. I think, as a sports dietitian where we try to focus is changing the type of fats that our athletes are consuming and steering them away from saturated fats, things found in butter and cheese, and you know, other dairy products and meats, and focusing more on what we like to call the healthy fats and
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Kathie Beals: and things that are found in things like fish. Right? So your unsaturated fats that are found things like fish and vegetables.
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Kathie Beals: and whole grains right? So
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Kathie Beals: particularly those essential fatty acids like the Omega sixes, and the Omega threes, and of those 2 groups of essential fatty acids, specifically the Omega, 3 s. Which are found in fish
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Kathie Beals: and nuts and seeds.
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Pamela Austin: So getting back to losing weight
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Pamela Austin: where Rick was talking about not eating on the bike.
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Pamela Austin: It seems like in knowing how we burn fat that if, as a cyclist, you want to burn, lose weight, the real way to do it is to eat carbs, but train at the moderate.
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Pamela Austin: or write a lot in the moderate place where we're more fat
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Pamela Austin: and just burn and and use that as a way to lose weight. The training and burning fat that way versus fasting on a bike.
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Kathie Beals: Yes, yes. And so
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Kathie Beals: one of the things that we would work with is again making sure that you have
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Kathie Beals: that you're training at a modern intensity, because, as you very correctly identified you want you want to be up in here
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Kathie Beals: because here you're burning 50% of fat, 50% carbs. And at this moderate intensity the total calories that you're burning is going to be way higher than here, you know, people like, Oh, well, maybe I should just exercise at a really low intensity. It's like, well, you can, because, yeah, you're burning, maybe 90% fat. But 90% of 10 calories is
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Kathie Beals: 9
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Kathie Beals: calories, right? Whereas 50% of 100 calories is 50 calories, so makes more sense to be in a more moderate category, more moderate intensity. Right. So in the 60 to 70% of Vo 2 Max, and then making sure that you have adequate carbohydrate availability without going overboard, because carbs are the preferred fuel. So if I'm in the moderate intensity and I'm doing, I'm providing lots of carbs.
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Kathie Beals: I'm still going to oxidize some fat. But my body's going to preferentially use carbs if I provide just enough carbs so that I can stay in this moderate intensity, but not so much that I'm going to sacrifice my body, saying, I still need to burn some fat. That's where we want to be, and that's why these ranges are so nice, because
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Kathie Beals: I can play with the range during exercise, and maybe if somebody's goal is to lose weight we want to think about instead of providing 60 grams per hour, maybe bring them down to 30 grams per hour. So we've got enough carbs
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Kathie Beals: to not sacrifice performance and still get to stay in the moderate intensity here. Sorry my arrow is not working, but not providing too much that we're going to sacrifice our bodies wanting to use that.
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Kathie Beals: Does that make sense.
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Pamela Austin: Yeah. Yeah. So
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Pamela Austin: I want to overdo. So if you're in the early season and you're trying to pull off the pound, you really don't want to overdo the carbs.
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Kathie Beals: Right.
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Pamela Austin: Really need to say.
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Kathie Beals: You don't want to underdo it either, right.
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Pamela Austin: So kind of you just have to kind of play with that, I guess. And going back to your 1st slide is, how am I feeling? Am I not getting enough carbs versus just enough
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Pamela Austin: to burn that fat for the ultimate goal which is to be a little bit lighter when you're doing those climbs.
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Kathie Beals: Yep.
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Pamela Austin: So you can have to play with it, I think, and listen to your body.
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Kathie Beals: Listen to your body, and that's where
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Kathie Beals: if I can make a plug for working with a sports dietitian, that's where working with a sports dietitian is so important. I mean, just like, you know, Oren is putting together this training program versus just saying, Okay, you're going to do this 150 mile ride with these crazy elevation gains
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Kathie Beals: good luck. Right? There's an actual physical training program that gets you. It's the same with nutrition. You. Really, if your goal is to try to lose some weight while not sacrificing performance, if your goal, I mean, we haven't even really talked about the the day of, we'll save that for another podcast but if your goal is to
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Kathie Beals: set a Pr for yourself, or improve upon your time from last year, working with a sports dietician that can really dial this in and make this unique to you is going to be really important.
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Kathie Beals: So because
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Kathie Beals: I was, gonna say, this looks simple. Maybe it doesn't look simple to most people. It's it's not simple. There is
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Kathie Beals: There is some some nuances to it, and to really dial it in correctly, to achieve maybe a loss of body weight while not sacrificing lean body mass, not sacrificing power, not negatively impacting performance. That's a real fine line.
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Kathie Beals: and a sports dietitian is going to be able to help you do that. I wouldn't suggest trying to do it on your own.
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Rick Duong: I think you know, different people have different motivations, I think, as we talked about some folks from Ramar perspective, they want to just complete it. And that's you know, that's from their perspective. That's the goal that they're chasing. Some folks that have been doing it for several years may want to, you know, have a Pr up to inspiration point. So I think in a sense, everyone has kind of different goals. And as you mentioned, there's a lot of variables in a sense of
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Rick Duong: you know how to how to accomplish those goals.
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Kathie Beals: Right.
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Kathie Beals: You asked about other slides. And so I did want to go through these. Because I think this will be helpful as well.
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Kathie Beals: So these are called the athletes. Plates, I don't know. Have have any of you all ever seen these before? The athletes, plates.
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Rick Duong: I have not.
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Kathie Beals: So they were actually created by a friend and colleague of mine, and they were created out of the University of Colorado, and they were created for Olympic athletes. And the idea behind this, if you're familiar with myplate, which is
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Kathie Beals: the it's the pictorial representation of the dietary guidelines for Americans, and it's based on a plate. These were tailored to athletes. So it was taking the Usda.
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Kathie Beals: my plate graphic and making it more applicable to athletes. And so it highlights an easy training day, a moderate training day and heavy training day. And one of the things that you'll notice as you go from easy, moderate to high is what's increasing is the carbs so? And that's identified by the fruits, vegetables, and whole grains which are your carbohydrate rich foods right? So you'll notice that the plates getting
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Kathie Beals: expanding in those areas. So this is a nice sort of graphic or pictorial way to highlight the importance of increasing carbohydrates, and that carbohydrate availability on moderate and heavy training days. And so it's sort of a great way to plan things out and and look at it in terms of of foods, and what your plate should look like.
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Pamela Austin: What's interesting, I see is that protein quadrant doesn't change.
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Kathie Beals: No. And here's the reason, Pam, because we tend to think in
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Kathie Beals: absolutes, right, that when we're looking at.
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Kathie Beals: I'm going to focus primarily on whole grains, because fruits and vegetables, vegetables do contain some protein. Fruits don't contain much in the way of proteins, but vegetables, especially your starchy vegetables, like things like potatoes and peas and beans. Beans are very protein rich right there they get to play both sides. They're in the protein group as a plant-based protein, but they're also in the Carb group. So when you increase your intake of whole grains
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Kathie Beals: and vegetables, particularly starchy vegetables, you are automatically increasing your protein, so you don't need to focus on increasing this area because you're already getting an increase in protein by increasing these foods. So, for example, a piece of whole grain bread has 3 grams of protein. So if I go from 2 pieces with 6 grams of protein to 4 pieces because I'm doing a higher training day. I've now doubled my protein intake just by increasing my carbs.
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Kathie Beals: Does that make sense? Yeah. So that's why we don't need to
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Kathie Beals: increase this area. The protein area because it's already increasing by increasing these areas.
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Pamela Austin: And I. I don't do this, but I know a lot of athletes think they need protein shakes, and that kind of thing, so
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Pamela Austin: to, you know, increase our protein. Take. But if you do this plate, you don't really need the supplemental protein.
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Kathie Beals: Yeah, I mean honestly, there are some athletes that a protein supplement may be beneficial for. And those are people who, again, when we think back to evenly distributing our protein intake throughout the day, maybe for breakfast. I'm just not.
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Kathie Beals: I'm not going to sit down to eggs and yogurt, and some toast or yogurt, and some cereal. I really like to have more of a carb, rich breakfast, but I need to get some protein in there, too. Maybe a protein shake to increase my protein intake at that meal will be helpful. So I think of protein supplements as more for convenience sake.
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Kathie Beals: and maybe not being able to meet my protein requirements through the food that I eat, and especially evenly distributing it throughout the day. So.
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Rick Duong: I think that's an interesting topic we're just talking about as we go through. Training is the recovery portion of it. After, before you're eating before the ride during the ride, and then afterwards, as you're training, it's like what is the
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Rick Duong: proper in a sense, etiquette there, or or eating, you should do. Post rides as well from a recovery perspective, because obviously, you hear a lot of protein shakes a lot of recovery, drinks after after workouts.
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Kathie Beals: Yeah, so this is actually, I stole this right from the Usda, from my plate. And again, this sort of highlights to you.
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Kathie Beals: What
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Kathie Beals: different. These are calorie levels across the top. And these are just looking at servings from the different food groups which you saw on the plate beforehand. So you can see. The reason I bolded these is that for most people in the training phase it could actually be higher than 3,200. But you're going to be in this higher range, especially on training days. So that's why I put that there
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Kathie Beals: just for one more graphic.
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Kathie Beals: And then.
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Kathie Beals: I don't know. If you want to talk about hydration, let me skip through that. This was a little graphic that I put together. You mentioned sort of, I think Oren mentioned that. Okay, so we have our our ride. And so you know, 2 to 4 h before we want to think about our breakfast.
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Kathie Beals: and that 2 grams per kilogram up to 4 grams per kilogram, depending on where we eat it.
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Kathie Beals: Maybe a snack beforehand not necessary, and then, during our ride, that 30 to 60 grams of carbohydrate per hour.
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Kathie Beals: And I also want to just mention where that 30 to 60 grams of carbohydrate per hour came from.
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Kathie Beals: We didn't just pull it out of thin air, but it has been shown that people can oxidize up to about one gram of carbohydrate. And when I say oxidize, I'm saying, basically using it for fuel. So you're using one gram of carbohydrate per minute is sort of the maximum rate. So
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Kathie Beals: that's where we get that 30 to 60, and again 30 to 60, because
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Kathie Beals: it's 1 gram per minute. If I'm at that really high intensity where carbohydrate is the primary fuel. If I'm in a more moderate intensity where half of what I'm burning is fat and half of what I'm burning is carbs. Then it's probably down around 30. And that's why I said, if you're training in that moderate intensity where half of what you're using is fat and half of carb. You can get away with 30 grams per hour.
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Kathie Beals: because you're probably only using 30 grams or one half a gram per minute, because the other half is coming from car or fat, right? And then we haven't talked about recovery. Maybe we want to save that for another podcast.
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Rick Duong: It's just also important to know that. You know, individuals are are different. In a sense, I think there's been a lot of discussions about some of the recent Tour de France riders, and how much they can carve or process carbs within an hour, and some of the numbers they're talking about is is insane. So yes, I would say in this case is, it's individualized in terms of cars per hour.
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Kathie Beals: Yeah, and we're. And again, you know, we're not talking. I'm not talking about the tour de France rider, that that would be a different podcast and different recommendations.
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Rick Duong: We were getting close on time. I just wanna make sure you had enough any other slides you wanted.
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Kathie Beals: No, that's just me. So that was and we didn't talk about hydration. But
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Rick Duong: Do you want to quickly go over Hydra's? Because I think that's actually.
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Kathie Beals: Sure.
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Kathie Beals: So 1st thing I have here. So the slide has 2 things on it, like I showed with signs of suboptimal fueling. Here are some signs of suboptimal hydration. So if you've ever experienced any of these things, I think you know, you can sort of think about that.
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Kathie Beals: One of the things that I've noticed in working with cyclists is I don't. It's not that I don't ever see dehydration with cyclists, but I don't see it as often with cyclists, as I see with runners and triathletes and triathletes, because swimming and running is part of it. And so I tend to see more hydration issues with runners, because it's it's harder to to rehydrate on the run.
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Kathie Beals: You're at a greater risk of gi distress when you're running. It's not that I don't see dehydration on the bike, but I don't see it as often. So these are some of the signs and symptoms of suboptimal hydration, and then these are the general recommendations for fluid
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Kathie Beals: you want to start your ride well hydrated, and that usually means 14 to 18 fluid ounces of fluid within about an hour to an hour and a half before your ride.
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Kathie Beals: and then during it's it's really you want to match your fluid intake to your fluid loss. And that's where it becomes somewhat challenging because everybody's sweat rates and fluid losses are different. They're all unique.
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Kathie Beals: And so you really to get an optimal hydration strategy. You really should be measuring your fluid output
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Kathie Beals: on rides, and you can easily do this by weighing before and after your ride.
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Kathie Beals: and look to see how much fluid you're losing if you weigh before and after your rides, and you're not losing any weight. Then, whatever your fluid replacement strategy is during your ride is probably
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Kathie Beals: spot on so so this 4 to 6 fluid ounces every 15 to 20 min is just it
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Kathie Beals: it? It really is very general, and doesn't pertain to probably anybody. The best way to truly
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Kathie Beals: examine your fluid intake is to 1st look and see. Do you experience any of these? If so, you may have a fluid intake problem, and then, if you do experience this, weigh yourself before and after different rides, different duration, different intensities, and see if you're losing weight. If you're not losing weight, you're probably adequately hydrated.
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Rick Duong: You. This may be for another podcast as well. But what about electrolytes.
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Kathie Beals: Yeah. So electrolytes are important, sodium being the most important. If you are consuming food during your ride to get your carbohydrate, then
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Kathie Beals: you're probably getting some sodium along with it. If not, you will want to make sure that your fluid contains some sodium as well, and most sports drinks do contain sodium. So you're probably fine again.
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Kathie Beals: where you'd want to look to see if you have issues is if you are experiencing some of these symptoms, if not. You're probably getting adequate sodium just based on your
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Kathie Beals: fluid and food replacement.
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Kathie Beals: So you want you definitely want to, especially for a longer than an hour ride. You want to make sure that whatever fluid you're consuming does contain electrolytes, so you probably wouldn't want to just do water unless whatever food you're consuming to get your carbs is.
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Kathie Beals: can also contains sodium. Right? So
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Kathie Beals: the reason that that's sort of a hard question to answer is, it really depends on what are you using as your beverage? Are you using a sports drink that contains electrolytes? If so, then you're probably fine. Unless you're really salty sweater. And you've had issues with sodium in the past. Whatever electrolytes are in your sports, drink are probably adequate to meet, plus that, plus whatever food you're consuming is probably adequate to meet your sodium levels. If all you're drinking is water.
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Kathie Beals: then you want to look to see what type of sodium you're getting in the food that you're eating to match to get your carbohydrates.
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Kathie Beals: So just kind of have to play it that way.
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Rick Duong: This has been great, Kathy, I think we're we're actually out of time. Is there? Do you have any contact information? If people want to get a get a hold of you, and you ask questions.
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Kathie Beals: So
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Kathie Beals: there is my contact information. That's the best email to reach me. And email is best, and
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Kathie Beals: it's been fun.
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Rick Duong: Yeah, thank you so much, Kathy. Thank you, Pam. And Oren,
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Pamela Austin: Very good. Thank you.
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Pamela Austin: Yeah.
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Rick Duong: Yeah, just for folks is ramrod training series is on. You can check us out at the Facebook Page Ramrod Training Series. You can also go to Redmondselectingclub to get more information about the club ramrod and our organized rice. With that I want to thank Pam Kathy and Warren for the time.
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Kathie Beals: Thank you.
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We talk with Kathie Beals, a registered dietician and certified specialist in sports dietetics about the importance of nutrition when preparing for an ultra distance event like RAMROD.
