Nutrition for 100 mile ride

[barbie1027]

Hi All,
So I am registered to ride 100 miles for the Livestrong Challenge in Philly. This will be my longest ride yet as I just started riding last fall. So I have some "newbie" questions: What to eat the night before and morning of and what to bring for nutrition on the ride? It would take me years to decipher all the gels, snacks, drinks, etc. Any suggestions would be greatly appreciated!
Thanks.

[OakLeaf]

Women don't carbo-load the same as men, and unless you plan to ride especially hard, there's no reason to do anything unusual before the ride.

These types of rides are usually supported. If you don't know already, you should be able to find out from the organizers how far apart the food stops are.

Nutrition is really personal. Between now and the time of the ride, you should sort out how much water you need in what weather, how much electrolytes per given volume of water, how much carbs, how much protein. Most people are just fine with the carb-heavy snacks that supported tours provide. But if you find out in your training that you need something extra (typically electrolytes, and possibly protein), then that's what you should plan to bring. Sometimes water stops are too far apart, especially if it's very hot the day of the ride. Depending on the area, you could just plan to refill your water bottles at stores or rest areas along the way; or if the ride is more remote, you may have to plan to bring extra water. But you need to know your own needs before you can know whether the ride will supply your needs or not. Also if you have food allergies or restrictions, that will be a consideration, since supported rides typically get a lot of their carbs from wheat bread and protein from lunch meat and cheese.

[Reesha]

On century rides and looong 50 mile plus rides I like to pack peanut butter and fluff quarters on wheat bread. Usually two sandwiches worth. (PB and nutella is a good alternative too). Bananas!

I would avoid foods that upset your stomach in any way. Urgh... it makes my stomach turn just thinking about some of the choices I've made before long rides. I like to eat fairly bland but nutrient dense foods the day before and the morning of.

Afterward I just make sure I get plenty of carbs and protein! Pesto pasta with chicken is a personal favorite.

[maillotpois]

What have you been eating before your long training rides? Use those long training rides to test out different on the bike foods and see what works for you.

[ny biker]

What have you been eating before your long training rides? Use those long training rides to test out different on the bike foods and see what works for you.

Yes, whatever you eat leading up to the ride should be whatever you're eating now before your training rides. I smuggle a toaster into the hotel for the Livestrong ride so I can have my usual pre-ride waffles for breakfast.

The reststops for this ride are only 10-15 miles apart, and there are no stores along the way that I can recall (at least not on the 70-mile version -- there might be one on the full century). This map shows where they are:

http://www.livestrong.org/pdfs/2-2/PHL-AllCourses-Map-(1)

I generally only have Gu during long summer rides so I don't remember specifically what food they've had in the past, but it's pretty much the same as you'd find at any century. They also have lots of ice, and if the nurses from HUP are at the 10/90-mile reststop again, they will be handing out little bags of ice in the afternoon. I love those nurses.

[tulip]

My rule of thumb (YMMV):

Drink big gulps every 10-15 minutes. Eat the equivalent of a half a powerbar every 30 minutes. Stop at the rest stops to refill and eat and drink. Enjoy a cold chocolate milk with potato chips at the end--great recovery combo.

[barbie1027]

Thanks for all the info..I know they are doing PB & J sandwiches on the rest stops so I will definately be enjoying those. My longest training ride has only been 40, I am doing a 50 in Simsbury CT this Sunday so that ride will be my gauge to see where I am. Then next week I will do another 50 and so on, so I really have not had a "big" training ride yet. Generally its A yougurt, aplpesauce and granola mix that I have for breakfast (although the waffles sound good-our hotel room has a kitchen so no smuggling in toasters!). Does anyone have a good protien/energy bar that is not loaded with junk?

[ny biker]

Thanks for all the info..I know they are doing PB & J sandwiches on the rest stops so I will definately be enjoying those. My longest training ride has only been 40, I am doing a 50 in Simsbury CT this Sunday so that ride will be my gauge to see where I am. Then next week I will do another 50 and so on, so I really have not had a "big" training ride yet. Generally its A yougurt, aplpesauce and granola mix that I have for breakfast (although the waffles sound good-our hotel room has a kitchen so no smuggling in toasters!). Does anyone have a good protien/energy bar that is not loaded with junk?

Where are you staying?

[barbie1027]

Yes, whatever you eat leading up to the ride should be whatever you're eating now before your training rides. I smuggle a toaster into the hotel for the Livestrong ride so I can have my usual pre-ride waffles for breakfast.

The reststops for this ride are only 10-15 miles apart, and there are no stores along the way that I can recall (at least not on the 70-mile version -- there might be one on the full century). This map shows where they are:

http://www.livestrong.org/pdfs/2-2/PHL-AllCourses-Map-(1)

I generally only have Gu during long summer rides so I don't remember specifically what food they've had in the past, but it's pretty much the same as you'd find at any century. They also have lots of ice, and if the nurses from HUP are at the 10/90-mile reststop again, they will be handing out little bags of ice in the afternoon. I love those nurses.
Are you doing the Philly Challenge this year?

[Possegal]

We have kitchens in our rooms for Livestrong as well. Which I love! And the rest stops are frequent and well stocked, in my opinion anyway. :)

[barbie1027]

Where are you staying?
HYATT HOTELS - HYATT SUMMERFIELD PLYMOUTH MTG PHL
Its great, we stayed here last year, 2 full bedrooms, 2 full baths a living area and a little kitchen! Great Livestrong discount too.

[barbie1027]

We have kitchens in our rooms for Livestrong as well. Which I love! And the rest stops are frequent and well stocked, in my opinion anyway. :)
Which one are you doing this year?

[ny biker]

Hmm, I was going to stay at the Hampton Inn on Chemical Rd, since it's across the street from Cracker Barrel and it's cheap. But maybe I'll reconsider...

[barbie1027]

Hmm, I was going to stay at the Hampton Inn on Chemical Rd, since it's across the street from Cracker Barrel and it's cheap. But maybe I'll reconsider...
It really is a good place and its only 4 miles away from the event, and there is a mall a few miles away with a great food court (California Pizza Kitchen, Etc...) Let me know if you change places, I am going with 2 friends but they are just coming along for the trip, the one I was supposed to ride with backed out on me.

[tulip]

Hmm, I was going to stay at the Hampton Inn on Chemical Rd, since it's across the street from Cracker Barrel and it's cheap. But maybe I'll reconsider...

Can't get much better than that, I'd say.

[ny biker]

Well it turns out the Hyatt is booked for that Saturday, so I made my reservation at the Cracker Barrel's neighbor. There's also a Ruby Tuesday next door and I love their salad bar.

I'm doing the 70-mile ride and I average about 13.5 mph over the course of the ride, although the first 20 miles is flatter so I usually manage about 15 mph for that section. So we could do the first 30 or so miles together if that pace works for you. After that, I get to turn left and go downhill for a while but you have to keep climbing. :eek:

[MommyBird]

I just did my first century.
I had a nutrition discussion at my LBS beforehand.
They sell Hammer products.
I do not care for my husbands preferred drink, Sustained Energy, so we decided on HEED for me. I took two packs. Mixed #1 pre-ride and carried #2 to mix mid-ride.
I also had enough electrolite capsules to take up to 4 per hour. I do not have an issue with cramping but it was very hot and I wanted to be prepared. I think I did start to cramp twice and I took about a third of the capsules over the course of the ride.
I carried a power bar just in case I got hungry between rest stops. I felt hunger pains at around mile 70 and ate 1/4 of the bar.
For general ride nutrition I ate at every rest stop. PBJs, bananas and oranges are the items that hit the spot for me. I skip the M&Ms, trail mix and richer items offered.
I carried 2 water bottles. A 24oz insulated one for water and a non-insulated for the HEED. I took advantage of the ice and was very happy to have the insulated bottle.
I did not take gel since I have never tried one. Just the thought turns my stomach. We kept experimentation to a minimum.
I felt great all through the ride and stepped off the bike with energy to spare. I give a lot of the credit to the excellent information I was given at my LBS.

Best wishes for your first century.

[barbie1027]

Can't get much better than that, I'd say.
how do you like the Terry saddle, I have been bouncing back and forth on getting one...

[barbie1027]

Well it turns out the Hyatt is booked for that Saturday, so I made my reservation at the Cracker Barrel's neighbor. There's also a Ruby Tuesday next door and I love their salad bar.

I'm doing the 70-mile ride and I average about 13.5 mph over the course of the ride, although the first 20 miles is flatter so I usually manage about 15 mph for that section. So we could do the first 30 or so miles together if that pace works for you. After that, I get to turn left and go downhill for a while but you have to keep climbing. :eek:
Had a feeling they might be booked....I avg. about 15, although I got up to 16 for the good part of my 40 mile ride this past Sunday..BUT I dont want to start out at a killer pace either, so if you dont have anyone else to ride with that would be good, for the first leg of it anyway...let me know.

[barbie1027]

I just did my first century.
I had a nutrition discussion at my LBS beforehand.
They sell Hammer products.
I do not care for my husbands preferred drink, Sustained Energy, so we decided on HEED for me. I took two packs. Mixed #1 pre-ride and carried #2 to mix mid-ride.
I also had enough electrolite capsules to take up to 4 per hour. I do not have an issue with cramping but it was very hot and I wanted to be prepared. I think I did start to cramp twice and I took about a third of the capsules over the course of the ride.
I carried a power bar just in case I got hungry between rest stops. I felt hunger pains at around mile 70 and ate 1/4 of the bar.
For general ride nutrition I ate at every rest stop. PBJs, bananas and oranges are the items that hit the spot for me. I skip the M&Ms, trail mix and richer items offered.
I carried 2 water bottles. A 24oz insulated one for water and a non-insulated for the HEED. I took advantage of the ice and was very happy to have the insulated bottle.
I did not take gel since I have never tried one. Just the thought turns my stomach. We kept experimentation to a minimum.
I felt great all through the ride and stepped off the bike with energy to spare. I give a lot of the credit to the excellent information I was given at my LBS.

Best wishes for your first century.
Thanks for the info, very helpful...I may just have to go pick the brains of the crew at the LBS!!

[tulip]

I would carry more food than you think you'll need. Sometimes rest stops run out, and then you're stuck.

[barbie1027]

I would carry more food than you think you'll need. Sometimes rest stops run out, and then you're stuck.
good point...never even thought of that!

[OakLeaf]

Really, learn what your body needs and what it can tolerate. Nobody can tell you this, you have to learn it for yourself.

I can't tolerate fresh fruit on a ride. Many other people do quite well with bananas, oranges, grapes, etc.

I can't tolerate honey on a ride (because of the fructose content - same reason I can't tolerate fresh fruit or drinks with HFCS). Some people use honey in place of commercial gels and do just fine.

I need protein when I go over three hours or so. Judging by what's offered on organized rides, most people don't. If I'm not riding super hard, my favorite choice is tuna salad, and if I can't get that, I'll have egg salad. Not everyone can tolerate those foods on a ride ... not everyone can even tolerate the sight of me eating them. ;)

You may be completely different.

Understand that "hunger pains" are ordinarily MUSCLE pains that feel just like fatigue, not the stomach pains you may feel when you're hungry while you're not exerting yourself. Understand that when your body gets to that point, you need quick energy in the form of sugary drinks, commercial gels, fruit, whatever.

You have plenty of time to learn your body's needs. Experiment and learn.