Fueling Up! for El Tour de Tucson â Nov2014
Two weeks ago, I challenged myself to something completely new (for me) â a cycling race. The race, held annually in Tucson, AZ, is called El Tour De Tucson. The event attracts 9,000 cyclists each year, who race around the perimeter of the city. COINCIDENTALLY, a really useful feature of the MyFuelUp app is the ability to determine caloric requirements for fueling cardiovascular activity, and I saw this as a great opportunity to put the method to the test while getting to feel like a different type of BADASS for one day (in orange & blue, of course)! Not to mention, raising money for a good cause and getting a taste of humble pie before Thanksgiving â this sport is not easy!
Many of my friends impress me by participating in half/full marathons and 50-100mi+ cycling events - our own athlete, Mike Boggs, helped me to get my feet wet with it this summer (I had rarely touched a road bike prior). IMPORTANT: these events are NOT designed for weight loss (thatâs what an offseason diet & exercise program is for!), and they all require TONS of fuel, as thousands of calories are being burned, sometimes by the hour. And that fuel must be intelligently chosen. You have to think of yourself as a locomotive constantly burning (high-quality) coal as it moves along the tracks!
These events represent EXTREME examples of fueling requirements that exist for cardiovascular activities of more moderate durations, like casual bike rides or even playground basketball. But the app can help to fuel for all of it by assisting with data-driven decisions referencing the Metabolic Equivalent (MET) Database (see https://sites.google.com/site/compendiumofphysicalactivities/). You input the activity and duration, and the app provides a fueling need/recommendation. Itâs that simple.
Among race-types, cycling was a good choice for me due to existing neck issues. The fluid motion, with less bouncing, is easier on my joints than running, and powerful shoulders/core help support body positioning for the duration. Itâs also more fun, IMO, to go FAST, feel the wind and admire the landscape. BUT, cycling is also a comparatively expensive hobby, and the amount one spends can impact performance. As a beginner, I purchased a basic road bike in May and slowly added a few toys (comfort seat and clipped shoes/pedals). Further, understanding the proper riding techniques and braking/shifting methods (and, for the advanced, even drifting in groups) can make a big difference in energy efficiency. I have plenty to improve upon!
Now, NUTRITION: In the two days leading up to the race, I started to carb up (up to 250g/day) so that my glycogen stores would be maximized. I ate things like pancakes, breaded chicken, pasta, and fruit/juice much more frequently, while cutting back on protein and fat to keep total calories fairly consistent â you can see a few of the meals below:
 For race duration, I initially had my eye on the max distance of 104mi, but ultimately opted for the 75mi route after realizing my preparation was not quite there yet. To do these distances well, it takes many months of dedicated training â something I have newfound respect for! Since my previous max training ride was just over 50mi, and my average speed was 15mph, I reasoned that I could finish 75mi in around 5 hours.
Using the MyFuelUp âFuel My Cardioâ calculator, which considers my height/weight/age, I entered the sport âbicycling â 14-15.9 mph, racingâ and duration of 300 minutes, and was informed that I would burn approximately 3172 calories, just DURING the race (see in-app screenshot above). Fueling for cardio should primarily (>75%) consist of fast-digesting carbohydrates that replenish muscle glycogen rapidly, and moderate protein to support muscle repair from fatigue. Avoiding much fat and fiber is also useful when the activity is high intensity â both of these slow digestion. Armed with this data, I planned ahead - purchasing adequate quantities of endurance bars and energy chews/gels that I could easily eat while riding.Â
I also rocked BCAAs (branch-chain amino acids), in powder form, in my thermos to ensure a consistent supply of protein as I hydrated. For an event like this, drink, drink, & DRINK some more â water, that is ;)Â
As for the event, it was a chilly morning in Tucson, so my arm/knee warmers were crucial, but once the sun came out life was good! I climbed intense hills at minimal speeds (leg burning pumps!), but then was rewarded with gradual declines where one can downshift and cruise at 25-30mph+ for several minutes - FUN. The first 50mi were very productive for me, averaging just under 15.5mph and improving upon my trials. Following the fueling protocols, I split calories evenly over the hours and had little issue with hunger, trying to always eat BEFORE I felt the need.
 Miles 50-75 were new territory, outside any training I had done, and it showed. It was the toughest stretch along the I10 freeway, but I kicked up the hydration, potassium and electrolytes and stayed in a controlled pedaling rhythm to push through. I finished the 75mi in 5hrs and 20 min (although I started late, so it was actually 05:10), not too far off my 5hr projection. Not great by cycling standards (the top folks do over 100mi in 5hrs!), but Iâm OK with this for my initiation :) AND I was definitely not starving or energy-depleted, so âFuel My Cardioâ did some good!
The best part, I have donated $5 for every mile I completed to the American Diabetes Association, in support of Diabetes Awareness Month! The El Tour event itself also sponsors the Special Olympics. El Tour was an awesome experience and I may just have an itch for this sport, now - Iâd like to improve performance while always FUELING UP right! Next year? I hear I will have a few partners to ride with, if I do!
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