Hydration and Food on longer rides

[MollyJ]

I have ridden 20 mile rides and I do pretty well so long as I have enough water. But I think going into the 40+ mile zone, I'm just coming back completely done and I think it's nutritional. Should I be eating (ie like a power bar or such) and if yes, how frequently? Halfway point? I don't have a lot of sense of being hungry until after. What are people's guides?

[Owlie]

I'm okay on just breakfast (or whatever) until the 25-30+ range (depending on what I've eaten, wind, etc). I definitely eat during rides--if it's 40 or less, I get by on a Clif bar (in cool weather) or Shot Bloks or those Honey Stinger waffles (those are good!). Above 40, I start needing more fat/protein than a Clif bar can supply, so I stop for real food, or I take almonds or beef jerky with me. I try to remember to eat every hour on longer rides. Doesn't always work, but I try.

[Kiwi Stoker]

I would definitely add an electrolyte to your water (it doesn't have to contain carbs or sugar) as cramping can become an issue.

Also would look at putting a clif bar or similar in my back pocket and eat it halfway (or part of it).

[ny biker]

I'm usually okay with water for rides less than 90 minutes, though sometimes I need a snack after an hour or so.

For anything longer than that, I plan on 200-300 calories per hour. Some are from Gatorade while other calories are from snacks. I have trouble eating solid food when the weather is hot so I generally stick with carbohydrate gels and chews. I like Gu and Gu Roctane for gels and Jelly Belly Sports Beans.

Everyone is different in terms of what they like and what sits well while they're exercising. In general you want something that digests quickly and easily.

I've gotten lots of useful information about what and how much to eat before, during and after long rides from Nancy Clark's Sports Nutrition Guide Book.

[MollyJ]

This is all very helpful to me. It is easy for my eating to out strip my calories. I have some very good ideas. I also have used Propel water which gives you electrolytes without calories and I can do that easily, too.

Thanks again, oh wise ones.

[OakLeaf]

I'm another one that when I run low during a ride, I don't feel hungry. My muscles ache, I get slower. Like nybiker, 90 minutes is about my limit without calorie intake, either running or cycling.

[Bike Writer]

I too, never feel hungry on a ride, but if riding over 90 minutes strange things start to happen. Just a little bit at first but it can rapidly become all out worn-out-pooped-out before you know it. It's no fun at all when you are miles from home or the car and your legs turn to jello. I've taught myself to carry an energy bar or snack. I really like the Clif bars, little bags of shelled and salted peanuts and have been experimenting with other stuff also. I tried GU gels and bought some Shot Blocs but haven't tried the Shot Blocs yet. I try to make myself eat a couple bites just over the hour mark if I know I'm going to be out on a long ride. I'll nibble a few bites over the course of the next half hour or 45 minutes. If I'm out longer than 2-2 1/2 hours I find that something other than water is necessary too.

Edited to add

I also tried a box of Detour energy bars from Costco on a recommendation, it's a variety pack but I don't really like them. They leave a chalky aftertaste. I'll use them up but will be sticking to Clif bars in the future, they have a more natural taste.

[Bike Writer]

I came across this article about fueling for cycling energy, it also addresses how our bodies process fuel. I found it to be an interesting read. Click here (http://easycycling.com/how-to-fuel-cycling-energy-for-a-sportive/)

[Swan]

It looks like everyone is going for some form of carb or protein...
I get by really well on carrot sticks and water, but I'm also kind of a riding newbie.

[MollyJ]

Bike Writer, that is really a helpful article for me and helps me to have an idea of what, when and how. I think ultimately it is about what works for the individual but it's good to start somewhere.

[Owlie]

I get very definite "Eat, idiot!" signals if I get hungry. The problem is, when I get to that point, there's not a lot I can do. I'll just spend the rest of the ride being hungry, no matter what I eat (unless I stop for actual food). So I try to keep myself from getting to that point.



It looks like everyone is going for some form of carb or protein...
I get by really well on carrot sticks and water, but I'm also kind of a riding newbie.

Carrots are starch storage for the plant. ;) It's carbs, but in a different form.

[Bike Writer]

Bike Writer, that is really a helpful article for me and helps me to have an idea of what, when and how. I think ultimately it is about what works for the individual but it's good to start somewhere.

Yes, there are some rules of thumb and tips about what kind of nutrition and fuel is the most efficient but it does come down to individual preference and tolerance. Some people have no problem with digesting something substantial and others can only handle liquids or semi solids. To each their own! Once you find what works for you, keep it up.

[luvmyguys]

I came across this article about fueling for cycling energy, it also addresses how our bodies process fuel. I found it to be an interesting read. Click here (http://easycycling.com/how-to-fuel-cycling-energy-for-a-sportive/)

Interesting article with good advice. The thing is - how do you eat while riding (since I can't see him advocating a stop every 20 minutes)? I can do the safety things while riding - signal and such, get something to drink (although I'm more comfortable with my Camelbak), but I can't see getting something out of my jersey pockets without taking a tumble.

[Owlie]

Interesting article with good advice. The thing is - how do you eat while riding (since I can't see him advocating a stop every 20 minutes)? I can do the safety things while riding - signal and such, get something to drink (although I'm more comfortable with my Camelbak), but I can't see getting something out of my jersey pockets without taking a tumble.

Stop signs are good places. And getting something out of a jersey pocket isn't as hard as you think it is. (I actually have an easier time with that than I do grabbing a water bottle while riding.) And obviously, if you need to stop, do so when it's safe. :)

[OakLeaf]

You can always drink a caloric beverage like HEED until you get more comfortable. Actually that's what I prefer to do on the bike, even though supposedly it isn't the best way to hydrate ... and even though I'm perfectly comfortable changing sunglasses while riding, just for instance. I mostly save solid food for when I stop.

[luvmyguys]

Stop signs are good places. And getting something out of a jersey pocket isn't as hard as you think it is. (I actually have an easier time with that than I do grabbing a water bottle while riding.) And obviously, if you need to stop, do so when it's safe. :)


You can always drink a caloric beverage like HEED until you get more comfortable. Actually that's what I prefer to do on the bike, even though supposedly it isn't the best way to hydrate ... and even though I'm perfectly comfortable changing sunglasses while riding, just for instance. I mostly save solid food for when I stop.

I'm so not there yet. When I first started, I was barely letting go of the handlebars. I'm thrilled to be doing the basic safety things like signaling and drinking and pointing out road hazards.

Poor dh - his bike is so big that his bottle cage is so low that he has trouble reaching down to get it. He seems to have an easier time from the seat tube cage.


You may like a top tube bag. (http://www.teamestrogen.com/search.ep?keyWords=bento&sorter=productAge-desc)They are great places to store gels and small food items. TE has a few at very good prices.

Agree with Oak about the caloric beverage. This is why my gels usually go unused. I like to get a fruit smoothie from Bolthouse Farms (http://www.bolthouse.com/products/beverages/smoothies)and mix with water and a dash of salt for a healthful sport drink. More water equals less nutrition, of course. Just depends what I doing that day. Also like to add some protein powder. Or a couple tablespoons of Bolthouse Farms protein drink (http://www.bolthouse.com/products/beverages/proteinplus). :D

I like Bolthouse Farms, obviously. Berries and Mocha on the bike make me happy.

I mix that at home (do not, repeat, do no omit the salt). Obviously, I have to carry something more portable for refills.

The Bolthouse Farms drinks look good! I typically fill up one 20 oz bottle and one 16 oz bottle with some caloric drink (and put the water in my Camelbak). How much salt do you typically use?

I've been eyeing a top tube bag for a while, but I've also got a cue sheet holder on the bike that would go over the top tube bag. I'll need to see how accessible it is. The gels I've tried usually make me want to toss my cookies, but the Jelly Belly sport beans seem to go over okay - I'd probably put those in a top tube bag.

Tomorrow is my last training ride before the century, so nothing new is going to get tried between tomorrow and the century!

[luvmyguys]

I carry two 25 ounce Camelbak bottles on the bike. Much easier. One plain water, the other with electrolytes or caloric beverage.

Unfortunately, my seat tube cage can ONLY fit a 16 oz. bottle, and then just barely. ETA: What I typically do is refill the front bottle from the back one when necessary.

Since I'm doing TNT, and also because I'll have family following me around next week, I can hold personalized goodies, so I could potentially pack a cooler and tell dh to meet me at Rest Stop X.

[luvmyguys]

I like Accel Gel in the Key Lime flavor. It is clear. And tastes the way I hoped it would. (Rather than the opaque mess from other brands that taste like a combination of frosting and Elmer's Glue). It has a 4:1 ratio of carbs to protein. Nice bonus.

LOL.



Too bad about the seat-tube not accommodating a larger bottle. I'm lucky in that I use a fairly tall bike. Also helps that it does not have a sloping TT.

If it were me, I'd put the cue sheet in my jersey pocket, and free the TT real estate for food and lip balm. But I don't think it would be that hard to access the bag if the sheet were lying on top.

Got (a cheap) one (to see if it'd work) - it's not too bad. The cue sheet rack lies on top and I can still easily access the bottom of the TT bag, where I can have an open package of Jelly Belly's or some other snack.

I need the cue sheet handy because each week is a new route to me, sometimes with obscure turns, and it's often easy to end up with a few too many bonus miles, even when I'm with the group. Even the SAG driver almost missed a turn last week - she somehow managed to write a big arrow in the road with sidewalk chalk, saying "TNT TURN LEFT!" by the time we got there. (She also corrals the dogs on the road.)

[Bike Writer]

Interesting article with good advice. The thing is - how do you eat while riding (since I can't see him advocating a stop every 20 minutes)? I can do the safety things while riding - signal and such, get something to drink (although I'm more comfortable with my Camelbak), but I can't see getting something out of my jersey pockets without taking a tumble.


Stop signs are good places. And getting something out of a jersey pocket isn't as hard as you think it is. (I actually have an easier time with that than I do grabbing a water bottle while riding.) And obviously, if you need to stop, do so when it's safe. :)

[QUOTE=Muirenn;675262]You may like a top tube bag. (http://www.teamestrogen.com/search.ep?keyWords=bento&sorter=productAge-desc)They are great places to store gels and small food items. TE has a few at very good prices.

Agree with Oak about the caloric beverage. Easy to access and use slowly. This is why my gels usually go unused. I like to get a fruit smoothie from Bolthouse Farms (http://www.bolthouse.com/products/beverages/smoothies)and mix with water and a dash of salt for a healthful sport drink. More water equals less nutrition, of course. Just depends what I plan for that day. Also like to add some protein powder. Or a couple tablespoons of Bolthouse Farms protein drink (http://www.bolthouse.com/products/beverages/proteinplus)

Or a handlebar bag or basket where it's up front. I usually find that something makes me stop, whether it's for a photo, a street light, stop sign, even waiting for traffic to clear when crossing a main street during dirt road rides, so for me, it's not a problem, I don't normally wear jerseys and use a basket or my trunk bag for stuff.

[Bike Writer]

Vegetable are a form of carbs. Since you are doing slower rides now than you will be later, may be just about perfect. Just watch electrolytes (sodium), especially since you are in Florida and it's getting hotter. Sweating equals salt loss. Doesn't take much, but you do need some.

Might be a good time to bring up hyponatremia and the wonders of consuming adequate salt while exercising. :) (http://www.runnersworld.com/nutrition-runners/pass-salt?page=single) This article mentions sweat-rate and provides a link how to calculate and determine the proper amount of salt. (Wow. Really? Who knew?). :)


I just use a dash or so of salt, but there are many websites devoted to explaining how to calculate sweat-rate and sodium needs. (I tried googling 'calculate sweat rate cycling' , but having trouble getting websites to load.

Edit: here is one. (https://www.trivelosports.com/Articles.asp?ID=258)Don't think you have time to do it before tomorrow, though. There are some others that just mentioned body weight and average exertion. The point is, these organic smoothies and such typically have too little sodium, so some needs to be added, maybe a dash or two of salt, and if you are doing a century, you're not going to be able to refill unless you are able to carry a lot on your bike.

I carry two 25 ounce Camelbak bottles on the bike. Much easier. One plain water, the other with electrolytes or caloric beverage.

Good articles Murienn, thanks for posting the links.

[MollyJ]

Okay, folks, this thread and a few others were very helpful to me and I happily made it through my Tour de Cure ride on a sunny but windy day in Sedgwick County KS. I ate my cliff bar and some almonds and a few pretzels and lots of propel water and did not get that out of steam feeling I have had before. I had a great time and feel pretty successful.