Optimal Rest time in MTB

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Starcraftmazter

0
Hello.

I've been wondering over this for quite some time. Say you're riding a...50km track in 2 hours or something. And you need to have a rest somewhere in the middle.

In regards to everything like the recovery of energy systems, needing to start them up again and getting lactic acid into your muscles after starting from rest again, what is the most optical time to take a break?

Or is it best to just not take a break at all?
 
Starcraftmazter said:
Hello.

I've been wondering over this for quite some time. Say you're riding a...50km track in 2 hours or something. And you need to have a rest somewhere in the middle.

In regards to everything like the recovery of energy systems, needing to start them up again and getting lactic acid into your muscles after starting from rest again, what is the most optical time to take a break?

Or is it best to just not take a break at all?
Click to expand...

If you pre-fuel properly and perhaps have some sport drink during the mid point of your ride ( just to be sure ) there's no ' reason ' for you to take a break IMO - unless you ' feel ' you have to due to pain etc.

I've done some 2 - 3 hour long sessions on my Concept 2 rower over the years and never took a break while doing those longer sessions.
 
Starcraftmazter said:
Alright.

Is a sports drink necessary? Wouldn't it just basically be water with sugar, which in the long run is useless?
Click to expand...

It isn't necessary exactly. Depending on your intensity, if you can go for 2 hours and feel no ill effects in terms of energy or performance, in theory you can do the entire 2 hours without fueling. Trouble is you don't want your energy stores depleted to the extent your body starts turning to protein to supplement it's energy needs, so consuming something during those 2 hours is a good idea.

Ideally, you want to have a simple carbohydrate that can be quickly absorbed and used by the body during your ride. Once you go beyond 90 minutes or so, taking in around 15 grams of carbohydrate every 30 -40 minutes is a prudent move IMO.

You're right - water & sugar will do the trick. You just need to mix water, sugar, some salt and something like an unsweetened pack of Kool-ade mix ( or orange juice ) and you can have a drink with a nutrient profile very close to that of Gatorade. Or, you could eat some jellybeans and Gummi Bears, or suck on some hard candy ( like Jolly Rancher ) if that's more convenient.
 
Hmmm interesting. Okey,

Thanks :D
 
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