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    Ok, I did it for him.488369

    Ok, I did it for him.488369
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    Yeah... Maybe go ahead and check the ingredients...

    Yeah... Maybe go ahead and check the ingredients in Skratch and get back to us on that one.

    The amount you want to eat after a workout depends on how long/hard it was and how depleted you are. It...
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    Why pay for Skratch? 60g of sucrose and 20g of...

    Why pay for Skratch? 60g of sucrose and 20g of whey will be just as effective and will cost pennies.
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    Hahaha... Wrong callout! For some reason I saw...

    Hahaha... Wrong callout! For some reason I saw your username instead of smmokan's. Maybe that would also be good, though?
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    DTM, you should just crowd source it. Post some...

    DTM, you should just crowd source it. Post some more shirtless pictures and we'll all weigh in on your lean body mass percentage.
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    You should add it up (various online calculators...

    You should add it up (various online calculators will get you close enough). I'm very nearly vegetarian, and was getting a decent amount from dairy, eggs, and legumes. But it was still lower than...
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    This bears repeating. I suspect that some of...

    This bears repeating. I suspect that some of what people perceive to be lower capacity as we age is actually the increase in "other" life stresses. Adult responsibilities and stresses require...
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    The other thread offers a lot of advice. The main...

    The other thread offers a lot of advice. The main thing I've noticed is that I can't recover like I used to. Good, consistent sleep is the biggest key, along with minimal alcohol.

    270mins of hot...
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    https://youtu.be/Vn29DvMITu4?si=i-_UPkrXJOdy6vi7

    https://youtu.be/Vn29DvMITu4?si=i-_UPkrXJOdy6vi7
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    1:30 into this podcast is relevant. Top...

    1:30 into this podcast is relevant. Top performers burn MORE carbs when they are fitter vs less fit.

    Performance is tied to the total amount of calories are burned per minute, regardless of...
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    Dude, don't be all butthurt. I'm just curious....

    Dude, don't be all butthurt. I'm just curious. You can answer the question without being defensive. I think it's reasonable ask someone why they are inclined to adopt an idea that has been...
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    I've asked this before, but I'll ask again: what...

    I've asked this before, but I'll ask again: what is the motivation to be "fat adapted", aside from the inconvenience of carrying a lot of food to fuel the activity?

    People really seem to be...
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    That last one is a misleading quote. You should...

    That last one is a misleading quote. You should have included this one instead: "Those riding with a low- or no-carbohydrate strategy weren’t rewarded with an extra-efficient fat burning engine."
    ...
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    For $3.99/mo you can try the TrainerDay AI...

    For $3.99/mo you can try the TrainerDay AI plans... TP always seemed really overpriced to me, especially since the advent of intervals.icu, which does the same analysis and more for a fraction of the...
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    Well, to be just a little pedantic (this is...

    Well, to be just a little pedantic (this is probably the thread for it, right?), I said "150w average uses around 400kCal per hour, which is 100g of carbs", not that one would only get those calories...
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    Certainly one uses more fat as a percentage of...

    Certainly one uses more fat as a percentage of total, or maybe even in absolute terms, when one is going easy. That's not the point I was making above, though.

    The salient point is that when...
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    25mi and 3000' of climbing day after day should...

    25mi and 3000' of climbing day after day should be no problem if you're fairly fit. I suspect you're not fueling nearly enough. Back-to-back days get out of hand really quickly if you're running a...
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    You'd be even better off if you left out the...

    You'd be even better off if you left out the prosciutto. Your digestive system absolutely can't deal with fat or protein when you're working hard. Sugar is what you need and anything else just sits...
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    There's a LOT of info out there if you're willing...

    There's a LOT of info out there if you're willing to listen to some podcasts (Fast Talk, Trainer Road) and do a little reading (we've been over this stuff here). It basically boils down to: eat...
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    I figured they were doing something new that we...

    I figured they were doing something new that we hadn't heard of, but I def wouldn't have put my money on worm hemoglobin.
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    As I've been crowing about for some time: fucking...

    As I've been crowing about for some time: fucking table sugar, and a lot of it! I certainly don't have the budget for whatever fancy version Marten or whatever has come up with to get a 2% benefit.
    ...
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    I do a bunch of work on the back extension...

    I do a bunch of work on the back extension fixture at the gym. I use a 10-12# bean bag on the back of my head and kind of move all around. Up, down, sideways, etc... The idea is to work those"hold up...
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    Mixing bottles for tomorrow's race. It will be 6...

    Mixing bottles for tomorrow's race. It will be 6 hours-ish. 500g of sugar in bottles and another 2, 100g bags for refills in case I'm slow. 460656
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    I've posted my recipe before, but here you go: ...

    I've posted my recipe before, but here you go:

    600g table sugar (slow white death)
    10g salt (maybe a bit more if you're a very salty sweater)
    1 packet unsweetened Kool Aid Lemon

    It's sweet,...
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    Yep, and don't forget the most important thing:...

    Yep, and don't forget the most important thing: table sugar is CHEAP and easily obtained (except in Portugal).

    Stop paying a bunch for repackaged sugar.
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    Dixie Crystals gang REPRESENT! I'm looking...

    Dixie Crystals gang REPRESENT! I'm looking forward to the Portugal TR.

    Ms CE signed us up for a 100mi gravel race this Saturday. We'll both be on the 80-100g of sugar per hr program. We'll have...
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    Yep. I suspect that a close look at WRG's diet &...

    Yep. I suspect that a close look at WRG's diet & general practices would find big red flags. We've been down this road before on this thread.

    Consistency is the key, whether it's diet or...
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    I do think she'd like the multi release cleats,...

    I do think she'd like the multi release cleats, and she'd be stoked to try out some Rallys before dropping the $$$.

    She's already using a 10-51 Eagle, so....

    Yeah, I think we're done with...
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    We seem to have finally left the never ending...

    We seem to have finally left the never ending winter behind! Bikes are back on the menu after a lot of powder.

    Ms CE has signed us up for the Lost & Found gravel race on 3 June. It will be by far...
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    Haha. I've always had good calves, but after an...

    Haha. I've always had good calves, but after an ACL reconstruction my left is significantly smaller than the right, so I'm just trying to even them out. Yep, it's vanity.

    Thanks for the other...
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    Thanks guys. I really do appreciate the advice. I...

    Thanks guys. I really do appreciate the advice. I have a solid handle on how to train to get faster on the bike/skis/foot, but weight training is a foreign land for me.

    We're 100% in on the...
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    On a smart trainer in ERG mode speed is really...

    On a smart trainer in ERG mode speed is really just a function of gear choice. He's prob just using the small ring bc it's quieter or whatever.

    His average power puts it right in Z2, so he's doing...
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    That series (ongoing) is incredible. Not many...

    That series (ongoing) is incredible. Not many people will have the patience to listen to 6x 4 hour episodes of deep diving on weight training, to but I'm certainly learning a lot.

    Ms CE and I are...
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    Yeah, he's a lunatic. Now 52, he is only doing 2...

    Yeah, he's a lunatic. Now 52, he is only doing 2 or 3 of those "extreme" ironman-length triathlons a year. Last year he did Patagoniaman and Swissman, and has done a bunch of others. I climbed Denali...
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    A friend of mine regularly does 5 hours on the...

    A friend of mine regularly does 5 hours on the trainer. It all depends on whether you're sufficiently motivated to do the work necessary to get the results you want. There is no substitute for long...
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    Exactly this. For me it's about having the most...

    Exactly this. For me it's about having the most fun possible, and ski touring in the winter is WAY more fun than riding the trainer.

    I had an interesting conversation with one of the fastest...
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    Don't forget that backcountry skiing can give you...

    Don't forget that backcountry skiing can give you a lot of that sweet, sweet Z2. At least that's what I'm telling myself...

    There are some adaptations that only get triggered after long stretches...
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    100-200 of what per week? Sent from my...

    100-200 of what per week?

    Sent from my SM-F721U1 using TGR Forums mobile app
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    I use Intervals.icu to track everything. Various...

    I use Intervals.icu to track everything. Various activities all go through Strava to get to intervals. I use a HR chest strap, optical HR strap, and powermeters on the bikes. FWIW I've tracked HR...
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    Gravel rides will be much more conducive to large...

    Gravel rides will be much more conducive to large amounts of Z2 training and focused intervals, which is what makes people fitter. Most pro mountain bikers do the majority of their training on the...
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    Jeez, KTO, that sounds horrible but lucky it...

    Jeez, KTO, that sounds horrible but lucky it wasn't worse, I guess... I don't have any specific advice, but I'll certainly echo the inReach use. Mine is frustratingly slow to find satellites and...
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    Thanks for the follow up. Many times I've heard...

    Thanks for the follow up. Many times I've heard real scientists complain that the popular media jumps on marginal or questionable, or even preliminary conclusions, especially if it makes for a good...
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    Heat acclimation is definitely a thing, so you'll...

    Heat acclimation is definitely a thing, so you'll benefit from gradually getting yourself used to it. I think you need to really ease into it though--start with shorter rides. I pretty much melt...
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    I pay a decent amount of attention to endurance...

    I pay a decent amount of attention to endurance sports nutrition and have never heard of anyone supplementing with BCAAs or EAAs DURING exercise. Where did you get the idea that that would be a good...
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    You guys are on point with the tritard jokes.

    You guys are on point with the tritard jokes.
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    I've tried it as pre-work out thing because I...

    I've tried it as pre-work out thing because I ended up with some free powder. I def got the tingles and maybe some benefits for short efforts but I didn't think it helped for the kind of long stuff...
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    Question for the hard core numbers geeks: is it...

    Question for the hard core numbers geeks: is it appropriate to apply some kind of correction to TSS for rides undertaken at lower altitude than normal? My threshold power is set to what testing...
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    I figured bean and DTM would cover it, and they...

    I figured bean and DTM would cover it, and they did. Everyone has abs--they are just hiding under a "blanket" in some cases.

    I'm no Enduro racer, but WG's list seems like a lot. Is it so much that...
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    Yeah, most active people will need more than us...

    Yeah, most active people will need more than us wee folk. An interesting data point: 2 weeks ago I did a biggish ride with 10k' climbing with a buddy who weighs 86kg/190#. So 22kg more than I weigh....
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    Agreed on the first paragraph. That's just the...

    Agreed on the first paragraph.

    That's just the regular meals part and i left some stuff out that has zero protein bc I was just curious about the protein part after bean's skepticism. Remember...
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