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/P...Courses-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?

[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/P...Courses-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?