6Hr Z2 Road Endurance Trainer Ride Along POV 89 miles 5600ft Fuelling Stats | Build a Bigger Engine скачать в хорошем качестве

6Hr Z2 Road Endurance Trainer Ride Along POV 89 miles 5600ft Fuelling Stats | Build a Bigger Engine

UNDER-FUELLED - Carb Utilisation, Fuelling Macros and Ride Data included in the description. Looking for a steady, immersive endurance session for your indoor trainer? Join me for 89 miles and 5,696 ft of climbing around Dorset in cold winter conditions. This is a real-world 6-hour endurance ride with rolling terrain, steady pacing, and plenty of rhythm — perfect for longer Z2 or low Z3 trainer sessions. Add your own soundtrack or listen to me prattle on while we pedal. Ride stats POV included on screen. This wasn’t a smash-fest. It was steady, controlled endurance riding — the kind of effort that builds real depth over time, building a bigger endurance engine. 🚴‍♂️ Active Retirement - Ride. REST. Refuel. Repeat. Places included along this are BCP, Studland, Swanage, Corfe Castle, Lulworth Cove, Dorchester, The Piddles, Bulbarrow, Blandford, Wimborne all in the county of Dorset, UK. Help fuel our rides ☕. - https://www.buymeacoffee.com/wheelers... Gear We Use and Recommend: ⭐️ CYCPlus e-Mini Pump: https://www.cycplus.com/?ref=pmzusniw coupon WAL ⭐️ MagicShine code: ​wheeler15. - https://magicshine.com/products/ Ride Data, Carb Utilisation, Fuelling Macros 🚴Strava Data. Ride Title: Up and Down around Dorset Username: Mike – Wheelers At Large Date: Monday, 9 February 2026 Start Location: Bournemouth, Christchurch and Poole, England 🚴 Ride Summary Distance: 89 miles - 143 km Moving Time: 6:08:04 Elapsed Time: 7:33:57 Elevation Gain: 5,696 ft - 1706 metres Weighted Avg Power: 224 W Calories: 4,229 kcal Total Work: 4,205 kJ 📊 Averages Speed: 14.6 mph Heart Rate: 130 bpm Cadence: 67 rpm Power: 191 W 🔺 Maximums Max Speed: 38.4 mph Max Heart Rate: 161 bpm Max Power: 829 W 🔧 Device - Wahoo ELEMNT ROAM 🍽️ Meals & Macros 🥣 1️⃣ Pre-Ride Breakfast 3 eggs, 70g (uncooked weight) rice, 1 tbsp sweet chilli sauce, coffee with double cream Calories: ~700 kcal Protein: 31 g Carbs: 67 g Fat: 32 g 🍪 2️⃣ Ride Snack #1 (30 mi / 2700 ft) Bronte shortcake (2 biscuits), cappuccino Calories: ~210 kcal Protein: 5 g Carbs: 26 g Fat: 8 g 🍪 3️⃣ Ride Snack #2 (50 mi / 3200 ft) Bronte shortcake (2 biscuits, lemon) Calories: ~150 kcal Protein: 2 g Carbs: 22 g Fat: 7 g 🥪 4️⃣ Ride Stop (Lunch, 70 mi / 4000+ ft) Ham salad roll (no mayo), pot of tea Calories: ~370 kcal Protein: 22 g Carbs: 46 g Fat: 6 g 🍳 5️⃣ Post-Ride Meal 2 eggs, 160g baked beans, 50g seeded toast + butter Calories: ~520 kcal Protein: 27 g Carbs: 47 g Fat: 23 g 🔢 1️⃣ Total Carbohydrate Intake Pre-ride: 67 g During ride: 26 g 22 g 46 g = 94 g during the ride Post-ride: 47 g ✅ Total Carb Intake: 67 + 94 + 47 = 208 g carbohydrate 🔥 2️⃣ Estimated Carb Utilisation Estimated oxidation: ~600–650 g ≈ 630 g used 📉 3️⃣ Glycogen Gap 630 g utilised - 208 g consumed ≈ 420 g net glycogen draw. That is significant. Now — that doesn’t mean you were empty. You likely started reasonably topped up. But this was still a major substrate deficit. 🧠 4️⃣ What This Explains If you experienced: Next-day flatness “Fizz” - Slight wired/tired sensation - Poor sleep - Heavy limbs That’s glycogen + nervous system load. Not ageing - Not overtraining - Not weakness - Fuel debt. 🚴 What Happened Hour by Hour 630 g over 6 hours ≈ 105 g/hr burned. You consumed ≈ 15 g/hr That means you were covering ~85–90 g/hr from stored glycogen. That’s aggressive. For context: 60 g/hr intake = solid endurance fuelling 80–90 g/hr = performance fuelling 15 g/hr = minimalist survival fuelling You rode this mostly on internal reserves. 🥩 5️⃣ Protein / Recovery Layer Post-ride protein: 27 g After a 4,200 kJ day, that should have been: 35–45 g protein minimum You left recovery slightly underpowered. 🎯 Coach’s Take This wasn’t under-fuelling in a reckless way. It was quietly under-fuelling. You can get away with that occasionally but if you stack days like this in a deficit phase, you’ll see: Body Battery volatility That background fizz Flatness despite strong performance False signals of “I’m getting older” You weren’t weak. You were under-replenished. 🔧 Practical Adjustment (Simple) For rides over 4 hours: Minimum target: → 40–50 g carbs per hour That alone would have halved the glycogen draw. And post-ride: → 40 g protein within 60 minutes. You rode well power confirms that but this was a big metabolic withdrawal. _________________________________________________________________________ Please visit our channel:    / wheelersatlarge-cycling   #activeretirement #cycling #IndoorCycling #TrainerRide #EnduranceRide #Zone2Training #CyclingOver50 #LongRide #BaseMiles #wahoofitness #WheelersAtLarge