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Nutrition on long rides(5 posts)

Nutrition on long ridesjjay
Aug 6, 2001 8:56 AM
I am training for the Logan to Jackson road race and need to do some 100+ mile training rides. What foods work best to keep from hitting the wall on long rides, and are easy to eat while on the bike? I've been using Power Bars and Cytomax.
Gel, especially carried in a flask ...Humma Hah
Aug 6, 2001 3:12 PM
... Gels work really well for me, but not everyone tolerates them well. They get in fast and usually perk me up noticably. These must be consumed with water or they'll mess you up but good.

Gel substitutes include honey, jams and jellies, and brewer's malt extract.

At about half the energy density but a better balance of nutrients, Ensure Plus, Boost, or generic equivalents are favored by the ultra-endurance athletes.

I've tried donuts. They're full of energy and are easy to digest, but a bit hard to carry and eat while moving. The last guys I offered some to on a century declined, fearing they would cause gas and gut discomfort.

One thing I've learned to stay away from is dairy products, before or during a ride. A few times I've stopped for ice cream or a shake, and have always suffered a performance drop afterwards.

Carb loading and a good breakfast are good for about 50 miles of hammering, with maybe a little help from something like gel. My favorite carb-loading dinner is macaroni and cheese (lo-fat recipe preferred), with a little ground beef (protein helps moderate the burn). For breakfast, nothing beats hominy grits and an egg or two.
re: Nutrition on long ridesMass Biker
Aug 6, 2001 6:30 PM
I do a couple of long (~100 mile) ride through the steeps of New England every spring and summer. What works for me (on the bike):

* Fruit and whole wheat scones or bagels (good to chew on and they stick to your stomach nicely)
* Those little Ritz crackers and cheese (come in a plastic wrapper; good to have something a little salty)
* Clif bars (taste better than PowerBarfs)

I stow a couple of GUs here and there for emergency purposes

As for hydration, it's pretty simple. In really hot/humid weather, I use diluted Gatorade. Otherwise, water or water with a touch of honey or maple syrup for flavor.

So far, no hitting the wall. It goes without saying: "Eat before you're hungry, drink before you're thirsty". Keep the tanks topped up and you will do fine.
re: Nutrition on long ridesCanidraftyou
Aug 6, 2001 10:30 PM
I put 32 grams of Protien in every hour on the hour the day before, making sure Im at 100% ref, recovered. Then start loading Carbs. (hards Sugars) two hour prior to race and never stop through out the ride/race. Tell ya a secret...dont tell anyone, "Rice Crispy Treats" are light in weight and very high in carbs. they are also low in fat. I guess my favorite is PBJ in a zip lock bag, looks like hell after 50 miles, but still taste great and has your carbs and protien. Hell, just make sure you put fuel in your body while riding, Event, Race or training. A nice mix would be 60/30/10.

Peace out
Fig NewtonsKerry Irons
Aug 7, 2001 5:39 PM
A dozen Fig Newtons, a Coke, plus a couple oz. of salted seeds/nuts will easily get you through a 100+ mile training ride. No sticky stuff on the bike or on you, tastes good, pretty much all natural, etc.