Calories, Time, Distance
Posted by: hessm315 on Sep-03-13 5:47 PM (EST) Category: unassigned
I'm still new to kayaking, recently upgraded to a Tahe Marine Midi and going longer distances. I'm not entirely sure how to figure out how much energy I'm putting out but want to learn so I can maximize my time on the water without bonking. I cycle and run so I have a better estimate for what my energy needs are for these activities.
For instance today I did 3 hours on a calm river out and back with a mild head wind after subtracting stop times. I took one energy gel when I was feeling like I needed it. I think I covered about 13 or so miles in this time. I'm wondering how I can calculate an actual reasonable caloric expenditure.
For longer times on the water I'm curious to know what you guys do for energy intake.
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- Calories, Time, Distance - hessm315 - Sep-03-13 5:47 PM
You need to take nurishment before |
Posted by: JackL on Sep-03-13 6:21 PM (EST)
you feel you need it.
Here is a typical for me on a 25 mile training paddle at race pace last week I drink and eat by the mile and that way I know I am getting what I need.
1. I drink water every three miles on a cool day and ever two miles on a 90 degree day
2 a couple of peanut butter crackers at mile six
3. a energy bar, (home made by my wife) at mile 12
4 half a power gel(mixed in a small water bottle) at mile 18
5. the other half at mile 22
The longer you train, the more you'll find what works for you.
Sometimes I'll have two water supplies, One will be with watered down coke. That was my magic drink on century bike rides
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Recipe for her energy bars?|
Posted by: gingernc on Sep-04-13 12:23 PM (EST)
Jack, can you post your wife's recipe for those energy bars? Love to have it. Thanks.
G in NC
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Here you go|
Posted by: jackl on Sep-04-13 7:08 PM (EST)
250 degrees – about 1 ½ hours – 9 x12 pan (or you can halve this recipe and use an 11 x 7 pan)
2 cans sweetened condensed milk
4 cups oats (quick cooking)
1 cup flaked coconut
2 cups mixed dried fruit (I used Publix Tropical mix….2 pkgs….small boxes)
1 cup chopped walnuts (Publix bag of nuts ..I chopped them with the sweetened condensed milk can)
1 cup chopped dates (Sunsweet)
1 handful craisins…..approx ½ cup
½ cup flax seeds ….ground
Note: Some add sunflower, pumpkin & sesame seeds (1/3 cup each) - I add dates, craisins and flax instead,
Warm condensed milk in a large bowl in the microwave for about 40 seconds.
Add rest of ingredients and mix well. Put into baking pan – level – and press down firmly.
Bake for 1-1 ½ hours.
Cool & cut into bars.
We used to eat a big pancake breakfast on the morning of a marathon race, but now we used these instead These will be our mainstay on the Adirondack three day 90 miler which starts Friday in Old Forge NY.
We are on the road heading up there now
Warning! don't start eating them as snacks. You'll end up weighing 300 pounds
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Posted by: nickjc on Sep-03-13 7:26 PM (EST)
I carry gels for longer (3-4 hr) workout paddles and take 1 per hour. 1 gel=100 cals.
We all have plenty of on board fat calories to burn. 1 gel per hour keeps the fire going and the rest comes from stored fat and glycogen.
I like Nuun or GuBrew in warm weather as I sweat a lot. They dissolve in your water like alka-seltzer and are electrolytes without any sugar.
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Current issue of SeaKayaker . . .|
Posted by: gingernc on Sep-04-13 12:22 PM (EST)
has an article on exactly this topic.
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