knackered legz........

Went out on a 20k mountain bike run yesterday but after 10k my legs were shot, still had plenty of puff left in me but my legs were gone. Had to do plenty of pushing up the hills. I've only been biking now for 10 months so no expert.
Any ideas??
I had big bowl of pasta 2 hours before going out, and had a lucozade sports drink halfway round as well as water.
Any ideas??
I had big bowl of pasta 2 hours before going out, and had a lucozade sports drink halfway round as well as water.
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The benefits of sports drinks is that the water keeps you hydrated, they help to replace some of the salts.etc lost during exercise, and they provide a small amount of carbohydrates. Frankly I think they're over-rated and just stick with "real" food for eating on rides. Apples, bananas, that sort of thing. That's just my opinion, though; others will certainly disagree.
Nutrition before, after and during rides is a very personal thing. You just gotta find what works for you, what's convenient, and whatever you want to carry on a ride.
2009 Brownbacks Series Champion
LUCC/ Stif Mountain Bikes
I've started to take gels out with me now, and take them in the first half of the ride, got to say that the second half is a lot easier, with my legs still having power in them.
Got a mate who downs a malt loaf on the first part of his ride,not tried it yet, but I think it would take a while for that to digest.
cheers for all advice,
what gels/bars would you advise? and what quantity?
If you're out for 1-1.5 hours then as long as you've eaten adequate food the day before then simply remaining hydrated will be sufficient. Over this then you'd need to look to add in some easily digestible carb and protein sources.
One thing not mentioned is how often you're out on your bike on a weekly basis and whether over training is a factor if you're out multiple times during the week?
If you're not getting enough rest, including sleep, not just time off between rides and not getting in the right sort of nutrition to enable your body to replenish itself then over time you can experience burnout, over training or whatever you want to call it which will hamper performance.
Try taking a little time out, maybe just going out once a week for just a week and see how you feel.