Today I will focus on one concept to help you analyze a training file, let's take an example of this ride file from July 24th, 2013 and the energy output.
Energy Consumption for that ride was a total of 2695 kJ (kilo Joules). The kJ is the amount of mechanical work that was completed. We can then convert this mechanical work to the amount of food energy that we would need to consume in order to complete this activity. Which corresponds to 644 Calories, note big C not little c. Calculations and information about the conversions can be found here.
What this means is that during the 4hrs of ride time, I would need to replace about 160 Calories per hour, you can see further explanation using a similar but different approach from Chris Carmicheal of Carmicheal Training Systems. Both methods yield nearly identical results.
What this means is that during the 4hrs of ride time, I would need to replace about 160 Calories per hour, you can see further explanation using a similar but different approach from Chris Carmicheal of Carmicheal Training Systems. Both methods yield nearly identical results.
Because of my familiarity and knowledge using power, I can predict with certain accuracy what nutritional requirements I will need for the days' training. Anticipating about 200w average for 4 hours, I knew it would be about 3000kJ and 720Cal day. So I brought roughly 180gm of carbs, 1gm of carbs = 4 Calories, 4*180=720Cal. With the average temp of 35C or 95F, fluid intake would also be important, which means about 1.5L per hour, 8 bottles and 6L of water. One bottle at double concentration 60gm carbs, and 4 bottles at 30gm each were mixed and loaded. When the 4 bottles run out, I stop and refill, splitting the double concentration into two and the rest with water. Normally I bring a protein snack on rides like this but ended up leaving it behind. Not the best move but not terrible either. On rides such as this and over 3 hours I like to chew on something.
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