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Urban 2004
And there off the race has begin people tops Tim, Nik, Gavin and Ryan
Canberra 2004
Gavin and Ryan out of the bush and back into the urban
Nutrition for endurance events
With the Highland Fling just around the corner thought I would post some information about nutrition. I am guessing most people will be looking at completing this event in 5-7hrs so you probably burn around serious energy during the day and if you don't get it right you may run out of juice before the finish line.
Your body gets energy from two main energy systems:
Anaerobic
Aerobic
Now depending on the intensity of the exercise depends on the percentage of each system it is using to get the energy from. As intensity does up it swings in favour of anaerobic and as intensity decreases, it moves towards aerobic.
Interesting article about training with Coca-Cola
For those that are looking at competiting in some endurance events thought I would share some information about using Coca-Cola during races, especially when you start to bonk.
Originally from this web site: http://www.pponline.co.uk/encyc/0204.htm
"Coca-cola: Many athletes use Coca-Cola as a sports drink, but does exercise really go better with Coke?
Top athletes seem to love Coke, not just as a dinner drink to wash down a cup of yoghurt, a cinnamon-raisin bagel, and a bowl of broccoli, but as a sports drink to provide a little fire during the last stages of a prolonged endurance competition.
Yellomundee Regional Park XC Tracks
As a suggestion for an away ride I can recommend the Yellowmundee Regional park just out of Penrith. It took me about 1hr15mins to drive out there from Lane Cove. It's basically a 10-12km circuit (I think) that takes about 45-60mins to cover. It has a variety of sections to it, bridge crossings, climbs, jumps, all on single track. My favourite part is a series of jumps where you can safely get some air (well no rocks to land on).
Western Sydney MTB club maintain it and here is a basic map:
