still searching for the perfect fuel

[sundial]

I am still in the trial and error stage of finding the right protein/carb fuel for long distance riding. After about 2 1/2 hrs I start to really get hungry on the bike, despite eating something every 45 minutes or so. I burn through the gels too quick and my peanut butter/honey concoction is fine on shorter rides, but is not substantial enough for the long haul--say 50+ miles or so. I've tried PayDay bars, sport beans, Gu, Accel gel, Hammer Gel, fig newtons, fruit, etc.

I guess short of a leg of lamb I don't know what to pack. Any tips or tricks that you found helpful?

[Mr. SR500]

You are not taking in nutrition frequently enough. Plus all the gels, etc... are quick energy, for before a race, quick boost during a ride, etc... For longer rides you need more then calories. The best stuff is Hammer Perpetuem:

http://www.hammernutrition.com/za/HN...0047&AMI=10082

make a milkshake bottle and sip on it all day with water in your other bottle. There is a ton of great stuff on their web site about long distance nutrition.

Real food is good too: PB&J, banana, apple, raisins, a baked potato saved me at lunch last year on the RAIN ride (160 mile ride across Indiana). After sipping Perpetuem all day I WANTED something different, but it kept my base nutrition good and felt great after the ride.

[Pedal Wench]

You are not taking in nutrition frequently enough. Plus all the gels, etc... are quick energy, for before a race, quick boost during a ride, etc... For longer rides you need more then calories. The best stuff is Hammer Perpetuem:

http://www.hammernutrition.com/za/HN...0047&AMI=10082

make a milkshake bottle and sip on it all day with water in your other bottle. There is a ton of great stuff on their web site about long distance nutrition.

Real food is good too: PB&J, banana, apple, raisins, a baked potato saved me at lunch last year on the RAIN ride (160 mile ride across Indiana). After sipping Perpetuem all day I WANTED something different, but it kept my base nutrition good and felt great after the ride.

I agree, but prefer a different Hammer product -- Sustained Energy. Same stuff as Perpetuem, but unsweetened/unflavored, so I can mix it with my favorite flavors of Gu2O powdered drink. The protein combined with carbs keeps the calories coming in without the spike that just gels would do.

[maillotpois]

I agree, but prefer a different Hammer product -- Sustained Energy. Same stuff as Perpetuem, but unsweetened/unflavored, so I can mix it with my favorite flavors of Gu2O powdered drink. The protein combined with carbs keeps the calories coming in without the spike that just gels would do.

Ditto. I like to mix 2 scoops of SE with 2 scoops of an electrolyte drink (generally Power Bar performance). Then I augment with real food (specifically V8s, PB sandwiches, bananas, PAYDAYS, Wheat Thins) or Hammer gel as needed.

[smilingcat]

boiled red potato with salt in a baggie. complex carb
bananna at rest stops
Oranges at rest stops
other fresh fruit.

no simple sugar since you'll crash 5 minutes later from sugar rush. I heard it spikes your insulin level up and when the simple sugar is gone, you go into debt.

fig newton is the exception. besides, it could get smooshed, squeezed and still looks about the same.

I'm too old to be up on the all the new energy stuff

smilingcat

[Zen]

I'm too old to be up on the all the new energy stuff

smilingcat

like electric lights

[Zen]

Have you considered stopping for lunch, like a turkey sammich or something?
Have you read Nancy Clark's The Cyclists Food Guide? Me neither but she's very highly regarded.

[evangundy]

My DH prefers Spiz to Perpetuem. Spiz comes in Vanilla or Chocolate and is kinda like drinking a melted milkshake. I like to mix the two flavors (V + C) - makes it less vanilla and less chocolate but just a little sweet. Lots of info on their website www.spiz.net .

Lots of different things to try .... hope you find one that works for you.
Edna

[IFjane]

Have you considered stopping for lunch, like a turkey sammich or something?

I completely agree, Zen! In the summer I regularly ride 85 - 100 miles at a time (on weekends) and refueling is important.

Even when I am out in CO and riding at altitude (8000 + ft.), I try to stop halfway through the ride and get real food - but nothing heavy. I have had a turkey sammich or pasta salad or something like that. I can't say I am any smarter for doing it (like I am when I stay in Holiday Inn Express) or faster.....but I sure feel a lot better.

[sundial]

Have you considered stopping for lunch, like a turkey sammich or something?

Yeah, but I want to beat my time.

You know, stopping at the little cafe in the middle of nowhere did give me fuel, but it also caused me to hitch a ride with hubby afterwards.

I'll research the articles and goodies you all have posted. Thanks so much for the information.

[kat_h]

I guess short of a leg of lamb I don't know what to pack. Any tips or tricks that you found helpful?

Jerky is easier to pack than the whole leg.

[Zen]

You don't want protein as a fuel though you do need a little bit during a long ride.
There's an article in the lates (I think its the latest) Bicycling Mag about fuels, see if they have it online.

[Pedal Wench]

You don't want protein as a fuel though you do need a little bit during a long ride.
There's an article in the lates (I think its the latest) Bicycling Mag about fuels, see if they have it online.

Your body can only absorb so much carbs per hour, so the calories have to come from someplace, and protein fits the bill, plus keeps your muscles from getting toast. So, protein as a fuel isn't a bad thing.

In my big 1L Zefal bottle, I mix 2 scoops Sustained and 3 scoops of Gu2O. I'm hoping that will work. Gotta long, long ride next weekend. I'll let y'all know how it works!

[Starfish]

Sundial, here is what I ate last summer when I did the Shasta climbing century. I can't eat much regular food on the bike. I know a lot of people can, but it just does not work well for me. And, I don't eat well very early in the morning pre-ride.

So, after about the first 10-15 miles, I ate a lowfat yogurt with almonds in it. After that, it was just more almonds, payday bars, power bars, clif shot bloks, one banana, carb-boom gels, plain water, and water with nuun tablets.

I ate every 15-20 minutes, but never more than a bite or two at a time. I alternated the heavier foods (fat & protein) with the pure carb foods like gel. I also ate more of the protein and fat foods earlier in the day, and used more pure carbs toward the end of the day. I also try to eat the heavier foods on the descents when I'm not working so hard. But, the gels I can digest even working very hard uphill.

I have found that there are many gels I cannot tolerate. But, my body LOVES to digest the carb-boom gels.

My digestion worked very well with this plan, and I never felt empty. It is like a steady drip of calories and energy all day.

[invsblwmn]

My favorite fuel was a banana and a yoohoo. Tasty and nutritious, well tasty. A Detour bar was good for a long long ride, a bite at a time. Enjoy!