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Help, I am riding this weekend in a local event and I need some advice.
When I do a ride like this, 60 miles. I have a good breakfast, a balance of carbs and protein. It usually lasts me to about the 30 mile mark, then I loose a little energy. I have tried things like Luna Bars, but they make me a bit sick to my stomach when I ride. Any suggestions? I have never tried any of the powders to add to my water. Do they work? Thanks for any advice!
I find putting an emergen c in one of my water bottles is a big help, that way you are replacing vitamins you are losing. I am also a huge fan of hammer products(the HEED powder works really well during the ride, and the recoverite or chocolate milk afterwards!) also the gels. When you feel like you are starting to bonk have a gel.
If you don't want to buy special substances for the ride, look into trail mix, a banana, or some nuts. They all can be carried in the back pocket of your jersey and work well to keep the energy going.
for 60 miles a banana or two, and some dried fruit perhaps? I like power bars (best is Cookies&Cream), BF hates them. We both hate gels.
If you take a stop, an espresso with sugar, or Coke, plus a small sandwich or cake/pie (even better).
It takes some experimentation to find what works best for you and what your body will tolerate. I can tolerate certain trail mixes, e.g., with raisins, cranberries, nuts, etc., Clif Blocs, bananas and the occassional cookie/brownie. I don't use gels for anything but the longest rides b/c I don't like their consistency. I stay away from Clif and Luna bars while on the bike. They're just too heavy and hard to get down. I can't tolerate Gatorade and am currently using (and liking) CytroMax. I also try to drink some form of a recovery drink after a ride. My drink of choice right now is 16 oz. of chocolate milk.
In choosing what to eat, it helps to know some fundamentals about what and how your body digests food when you're working out. In general, the simpler the sugar the better. Salt, electrolytes and hydration are also factors that have to be considered, especially for long/hard rides or those in the heat. Some people swear by gels and the like. Others like "real" food. I like a little of both.
You might take a look at this page form Bicycling Magazine for several articles on on-the-bike nutrition.
http://www.bicycling.com/topic/0,661...-1--21,00.html
I like Clif electrolyte mix (I use 2 1/2 scoops of powder per water bottle) and Clif Shot Bloks.
My gut handles them well.
Start with a banana at an hour.
Then, mid-ride, Hammer Gel is the best, it doesn't taste bad like the cardboard bars, which I find hard to stomach at all. Drink Gatorade or cytomax, which will squeeze a few more calories, and more importantly, electrolytes, into you.
If all you have to choose from is convenience store food, and/or nothing else tastes good, try Twinkies! They're pretty low in fat compared to the rest of the crap, and feed your muscles pure carbs. They're easy to unwrap and stuff in the pie-hole while you're still riding, too. Wish I had a photo a friend took of me last week with a Twinkie in my face, I'd post it.
You need to put glycogen into your muscles to keep them moving on a sustained exertion ride of more than an hour or two. And if nothing else tastes good, go for the snack foods, I say. Just be wary of too much fat, whiich your body won't break down and might give you an upset tummy.
(junk)Foodie
CyclaSutra
I really appreciate all the great advice. I think I will pack a banana, some trail mix, and some shot blocks. For hydration I usually do water, but gatorade would be nice. I will post after the ride on Sunday and let everyone know. Life is an adventure.
I like to keep a Clif Bar handy (chocolate chip is my favorite). Clif Bloks, as another mentioned, are pretty good, too. If you don't like riding with a feeling like something is on your stomach (which is the case for me sometimes), I also use Gu gels for energy. Just eat one about every 30 - 45 minutes and drink at least 8 oz. of water. Works pretty well.
I have water, cytomax, gel, and various snack items with me for longer rides. Fig Newtons work wonderfully as do protein bars, bananas, and animal crackers. For longer rides I also take Sport Legs beforehand and if the ride is over 3 hours, I'll put one capsule into one of my water bottles.
Gatorade is too strong and it makes my stomach upset. With drink mixes, I can dilute them as needed and they taste better to me.
My best pre-ride breakfast is probably heinous to most...there is something about Egg McMuffins that make me ride well! It's been my ride food of choice for over 10 years and has never failed me. Maybe it's all the fat? :confused: