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

[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

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.