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Old 08-06-2020, 10:39 AM   #2041
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This could just as easily go in the 'What makes me happy' thread. Was coming home from K Country yesterday and there is the construction at Jumping Pound bridge on EB TCH. The lanes narrow and jog over so there are no shoulders and tons of traffic. As I was passing through I saw one of the construction workers escorting a cyclist through the construction area to avoid having to try and navigate the road which would be pretty dangerous here. Not sure if this is standard procedure or not but kudos to the construction zone guy for doing this. Makes a world of difference for the safety of cyclists.
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Old 08-06-2020, 12:33 PM   #2042
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Hi all,

I was hoping a few of you cycling pro's can provide some guidance on some cycling nutrition for me. I have had a few instances the last few weeks while on the bike that has me a little concerned. A brief history.....

I am not a hardcore road cyclist or anything but I enjoy some leisure rides. Normally in the 20-30 km range at approx 20 km/h.

I really enjoy indoor cycling and in the past have consistently worked out fairly hard and had no issues maintaining a strong performance for 75+ minutes. I haven't worked out in the gym for a while due to Coronavirus and I have done some nice rides on the Calgary pathways in recent weeks.

A few weeks ago I did a 30+ km ride on a decent breakfast a few hours earlier. A large bowl of steel cut oats with some fruit and chia seeds but that was late morning and I cycled later on in the afternoon. Towards the end of the ride I was just gassed, out of energy, shaking and sweating and just didn't have anything left in me. I chalked it up to low blood sugar and not eating enough to sustain me. I only drink water and no sports drinks.

Today I had a decent breakfast of some fruit, yogurt, toast and than I had a late lunch with a good combination of protein, carbs and fats. About am hour later I than went out for a ride with a friend and was riding at a really good clip for about 25 minutes. I than attacked a hill that was approaching and than I just crashed after that. I was shaking, dizzy, disoriented, sweating and tired. I needed to lay down and after a passerby offered a Cliff bar, I felt better after about 20 minutes. I than completed the rest of the ride at a slower pace for about 30 minutes and felt fine.

I am having a hard time pinpointing the problem here. I have a fairly healthy appetite and I eat very healthy the vast majority of the time and hydration is never an issue.

I am not that hardcore of a cyclist or attempting anything out of my physical abilities. On recent blood tests over the years it appears that my blood sugar levels are within normal range and I have no evidence of diabetes.

A few friends are suggesting sports drinks and all that jazz but I am not riding in intense conditions and for hours on end or anything, just some basic rides. The strange thing is the contrast between riding indoors and having the ability to sustain a strong performance and the outdoor rides where I have been just GASSED on two trips and appear to get tired a little more quickly.

Sorry about the long post but I was hoping somebody had some potential advice!!

Thanks in advance

Have your concerns looked at by a doctor as others have noted. If you get the all clear, maybe you could do some tests:

  • Count your calories when you are exercising inside vs outside
  • Note when you ate and when you exercised
  • Get a HR monitor and actually see what your heart is doing during these activities. Maybe you are actually going a lot harder outside as compared to inside
  • Always bring granola or cliff bars with you and eat them at regular intervals, even if you don't feel like eating, drink every 15 min, eat something every 30 or whatever works for you, just put stuff in your body
  • Do you sweat a lot, do you ever get salt residue on your shirt or helmet after these rides?
  • What was the temperature outside vs inside?



Oats and fruit and yogurt do not really have that many calories and when I eat a breakfast like that and go out, it's not enough for me. If that is your "normal" breakfast without riding, it might be fine to get you through the morning, but if you are doing a ride where you are burning 500 or 1,000 calories, which is easy to do in an hour with a hard effort, you may not be sustaining yourself.


If your lunch was 1,000 calories and you went out an hour later and had these problems, then I would be concerned, but if your lunch was only 500 calories I bet you are just not getting enough food energy in during your rides.



I always carry food with me, even on short rides. You can get some of those nunn tabs at MEC or bike shops. I usually carry one with me, doesn't hurt to try if you feel you may be dehydrating yourself.



That's my two cents. I'm not a doctor, but I do have experienced bonking more times than I can count. It sucks, it can totally deplete everything you have. I have felt dizzy, I have had to sit down, especially while bikepacking in south america. Long, hot days, not enough food or water, it can just destroy you.
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Old 08-06-2020, 12:57 PM   #2043
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This could be your body's reaction from working out in direct sunlight outside and possibly feeling some heat stroke. Perhaps try riding after dinner, near dusk, when the sun's not as intense and feels generally cooler outside

But I want to echo the advice to go see a doctor. all too often, I see many men feeling too proud to see a physician when they should
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Old 08-06-2020, 01:03 PM   #2044
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Speaking of riding near dusk, I find myself doing this more often with the temp at 30 degree recently. Usually coming back home at around 10:30 -11:00 when everything has gotten dark

Could anyone give me some advice on what are some night riding etiquette or equipment I should have, like a light or reflector? The last time I did this, a hobo near memorial called on me thinking I was a buddy of his. I'm mostly on pathways
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Old 08-06-2020, 01:05 PM   #2045
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LED front white light and rear red light. Don't strobe the front, just a solid white beam and point it down so it doesn't shine into people's vision. You can find these in any bike shop or MEC or online.


I really like Lezyne lights, I have gone through a lot of different lights and Lezyne last the longest and seem to be the most durable for my uses.
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Old 08-06-2020, 01:28 PM   #2046
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Quote:
Originally Posted by Pizza View Post
Speaking of riding near dusk, I find myself doing this more often with the temp at 30 degree recently. Usually coming back home at around 10:30 -11:00 when everything has gotten dark

Could anyone give me some advice on what are some night riding etiquette or equipment I should have, like a light or reflector? The last time I did this, a hobo near memorial called on me thinking I was a buddy of his. I'm mostly on pathways
The bylaw in Calgary calls for both front and rear lights.

Just please don't use the front blinker, and if you have to make sure it's pointed down so as not to blind other riders.

I'd recommend the Bontrager Ion's which is rated for day use, is bright enough to get you home and has a random flasher mode for the rear light that works surprisingly well to grab a car's attention. https://www.trekbikes.com/ca/en_CA/e...t-set/p/14259/

You can also get USB charger ones at MEC that aren't bad at just about any pricepoint.

Lastly, if your lights aren't screwed to the frame (and you'll find many aren't for ease of charging) make sure to remove them when locking up outside. Thieves walk off with lights all the time.

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Old 08-06-2020, 01:31 PM   #2047
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FYI I had Bontrager Ion's and the rear died on me within 6 months and the power button collapsed in on itself. Hopefully other's experience is better than mine, but most of the Bontrager accessory gear I have owned has been garbage.
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Old 08-06-2020, 02:06 PM   #2048
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I’ve got a Bontrager Flare R rear flasher/taillight that’s been really good for me. I use it for all my non-pathway rides.
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Old 08-06-2020, 03:49 PM   #2049
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Quote:
Originally Posted by curves2000 View Post
Hi all,

I was hoping a few of you cycling pro's can provide some guidance on some cycling nutrition for me. I have had a few instances the last few weeks while on the bike that has me a little concerned. A brief history.....

I am not a hardcore road cyclist or anything but I enjoy some leisure rides. Normally in the 20-30 km range at approx 20 km/h.

I really enjoy indoor cycling and in the past have consistently worked out fairly hard and had no issues maintaining a strong performance for 75+ minutes. I haven't worked out in the gym for a while due to Coronavirus and I have done some nice rides on the Calgary pathways in recent weeks.

A few weeks ago I did a 30+ km ride on a decent breakfast a few hours earlier. A large bowl of steel cut oats with some fruit and chia seeds but that was late morning and I cycled later on in the afternoon. Towards the end of the ride I was just gassed, out of energy, shaking and sweating and just didn't have anything left in me. I chalked it up to low blood sugar and not eating enough to sustain me. I only drink water and no sports drinks.

Today I had a decent breakfast of some fruit, yogurt, toast and than I had a late lunch with a good combination of protein, carbs and fats. About am hour later I than went out for a ride with a friend and was riding at a really good clip for about 25 minutes. I than attacked a hill that was approaching and than I just crashed after that. I was shaking, dizzy, disoriented, sweating and tired. I needed to lay down and after a passerby offered a Cliff bar, I felt better after about 20 minutes. I than completed the rest of the ride at a slower pace for about 30 minutes and felt fine.

I am having a hard time pinpointing the problem here. I have a fairly healthy appetite and I eat very healthy the vast majority of the time and hydration is never an issue.

I am not that hardcore of a cyclist or attempting anything out of my physical abilities. On recent blood tests over the years it appears that my blood sugar levels are within normal range and I have no evidence of diabetes.

A few friends are suggesting sports drinks and all that jazz but I am not riding in intense conditions and for hours on end or anything, just some basic rides. The strange thing is the contrast between riding indoors and having the ability to sustain a strong performance and the outdoor rides where I have been just GASSED on two trips and appear to get tired a little more quickly.

Sorry about the long post but I was hoping somebody had some potential advice!!

Thanks in advance
Re-read Worth's post lots of good points.

Key being see a doctor.

The heart rate monitor is a must. Stay within you max heart rate.

Last year at the start of the year I would feel like I was going to pass out when I would crest a hill. What I was doing is working really hard and I would be happy making it to the top and would start to relax and pedal less, bp/hr would drop too quickly. I was told to do a more gradual slow down even starting before cresting. It seems to have worked and haven't had that happen since.

I also think you need to drink more liquids but type of drinks with sodium and potassium. Nuun tablets are great as it isn't sugary like sports drinks.

I also hammer the Gu gels every 30-45mins when out on longer rides. Vanilla Bean and Espresso Love being the favorites.

Definitely see a doctor!! Have them send you for an ECG and Exercise Stress Test (don't worry you will destroy all the old ladies also doing the same test on the treadmill)
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Old 08-06-2020, 04:18 PM   #2050
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I felt unwell after a similar ride a couple of weeks ago - I think it may have been a case of heat exhaustion or dehyrdation. I feel fine since then. It it were a pattern, I think I would get checked out, but it seems to be an isolated thing related to the heat.
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Old 08-06-2020, 04:23 PM   #2051
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The heat is definitely a factor if you aren't used to it. I did a short 35k yesterday around 5pm and was definitely more fatigued than some 50+k rides I've done this summer.
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Old 08-06-2020, 05:47 PM   #2052
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Thanks all for the help, assistance and support. I am going to closely monitor and than see how things shape up. The incident a few weeks ago I have a feeling was just a matter of not enough fuel, a hot day and a slightly longer ride than I am used to. Like I said, I eat a big bowl of oatmeal and some other things around 11 am and than had a 30 km ride around 3-5 pm. I was gassed coming up the large hill at Edworthy Park and felt a little wozzy but recovered quickly.

Yesterday's ride is one that I am a little concerned with since I had eaten a decent meal about an hour earlier and hydration is never a concern. I was riding strongly for about 20 minutes and approx 8 km's in, I attacked a hill in North Glenmore Park and than took a quick water break and than felt terrible. My buddy thought I was joking at first but quickly realized I wasn't.

I'll talk it over with my Dr and see if there are any tests. I am fit, healthy and fairly well in tuned with blood sugar, diabetes etc. I have had a battery of blood tests done in the last 12 months on a couple of times and everything is normal. It's always good to take precautions though.

Thanks again to all and happy cycling!
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Old 08-07-2020, 12:01 PM   #2053
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about the lights... it's not that easy or cut and dried. I ride year round, on roads and paths. Been doing this for over 15 years. Yep, I'm "that nutcase". Yes there is a real difference to your lighting requirements and yes it is situational and you have to adapt. More lights when on the road for sure, as compared to path. WHITE in FRONT, RED in BACK, just like a vehicle and as per the MVA/TSA.



about 99% of my near-miss head-ons have been with "ninja riders" who either have no lights, stupid useless pathetic 1W lights, pointed down lights, or oddly enough steady lights (and not blinky). Problem with the steady beam is often it's a small light source and gets lost amoungst the traffic... a bright blinky gets noticed. (side note: Yes I also personally hate getting blinded by any light aimed too high, or the nuclear-flash mode).



So when people say "point your light down"... there's ZERO point in having that light puddle barely in front of your front wheel. Have it ~20-30 meters ahead on the ground'ish. Isn't perfect but you may have a fighting chance of been seen. Ideally have 2 front lights... inevitably one dies, or starts strong and the battery is useless after 5mins.


Now if you're night-riding off on mountain bike trails it's a different setup... and a lot more fun.
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Old 08-07-2020, 12:41 PM   #2054
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I think the "point the light down" was meant as you said, 20-30 metres in front of you on the ground. Just so you aren't high-beaming others.
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Old 08-07-2020, 04:23 PM   #2055
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Just got back from 4 days of riding in fernie and the weather cooperated nicely.

On the way out last Monday I stopped and rode in Sparwood as I rode the great trail towards hosmer. Really great lookout there.

In fernie I hit up the usual spots such as montane - where I did snoop lion and smooth salamander - two nice flowier trails with some Grunts, but nothing too horrible

Rode lazy lizard to island lake lodge where I had a great burger will sitting on thier deck

Roads the ridge not area and was taking the coal discovery trail to do porky blue when I noted some dark clouds rolling in from the west so ipopted to head back towards town. The coal discovery trail is awesome.

All in all I rode 7 times over 4 days logging about 145km and about 3,000m of elevation gain (I also got steps in as I pushed a few times).

Yesterday I rode about 31k in the morning, and thought I was done and stopped at DQ for a blizzard and then decided to do a quick rip up to the lookout at montane. I had planned on stopping in Blair more on my way home, but my legs were beat this morning at it was cool most of the way home.

Also finally made it to Big Bang bagels for breakfast.. very tasty, but slow due to the new rules.

I love fernie
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Old 08-07-2020, 07:19 PM   #2056
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The prevailing west winds around 5 pm are such a nuisance in Calgary.
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Old 08-07-2020, 07:44 PM   #2057
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^ at 5am there is generally no wind
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Old 08-08-2020, 08:45 AM   #2058
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^ at 5am there is generally no wind
Tell that to yesterday morning, 45 gusting to 60km/h out of the north at 5:18am (plus the rain). That was...not fun.
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Old 08-14-2020, 12:32 PM   #2059
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There is a new pump track opening at South Glenmore park this weekend. If anyone goes to check it out I would love to hear your comments. I might head out there mid week with the kids and hopefully it won't be too busy.
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Old 08-14-2020, 01:30 PM   #2060
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Riding from DT Vancouver to Victoria today (at the ferry now), wish my back pack didn’t weigh like 30 damn lbs tho.
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