Faced a lot of demons today

[JoHunter]

Today I tackled a lot of fears/stresses that I've had previously on my bike. I finally was able to relax enough to be able to signal properly. This helped me manage to ride through busy city centre with plenty of traffic, with no trouble clipping or unclipping, even yielding properly at roundabouts. I tackled a hill that had beaten me before and a descent which I normally have a deathgrip on the brakes for. It was also the longest run I had ever done by myself (30 some miles). It was a great day to be riding and afterwards I was so pleased to have tackled so many things I had been nervous about before.

I do have a question though, About 90 minutes into my ride I could see I was really low on energy. I ate a few cake bars but it didn't feel like enough, but managed to get myself home. How much food do you bring on a long ride to stave off the bonk?

[Veronica]

Hey good for you!

I can usually do a sub two hour ride on just Gatorade. If I'm going for longer, I use Sustained Energy mixed with water and I start eating every 30 minutes as soon as I start the ride.

V.

[Duck on Wheels]

Well done JoHunter! And very encouraging for me, another beginner, to hear about it. Good to know the demons can be defeated. As for energy on rides, for my longest so far (27 miles) I mostly drank water. I also stopped for a muffin and coffee, but found that I wasn't able to eat much. Wound up throwing out half the muffin. Probably not a good sign that I lost my appetite. For 27 miles that was ok, but my next ride (been just doing spin classes through the winter) will be more like 67. My plan is to eat when others eat and what others eat (energy bars, bananas, trail mix, whatever), drink water pretty much constantly from a Camelback and at every stop sign or hilltop drink some electrolyte mix (pedeolyte, Gatorade). I guess over time I'll learn what my body specifically needs, but energy, water, and salt are definitely the basics. Without 'em you wind up wilting, aka bonking.

[SadieKate]

Good for you, JoHunter! Great feeling of power, isn't it?

I'm basically with Veronica on the eating and drinking.

Under 1 hour ride - water only unless it is hot and then I at least use a couple Endurolyte (electrolyte) pills

Under 2 hours - Cytomax/Crystal Lite cocktail

Eating, maybe not every half hour but I should if I'm riding hills. On the flats around my home, I probably don't need to eat this often.

I also make sure I've eaten something within the hour before I leave on any ride which will be an hour or longer.

[Veronica]

I really use to HATE to eat on the bike. But I've become fanatical about sticking to my schedule on long rides. It's made it easier.

V.

[Dianyla]

Wow, I can only do a "liquid only" 1 hour ride if I've had a reasonable meal beforehand. For a 2 hour rides, the only way this would be possible is if I've had a large-ish meal within the last few hours.

Then again, I am a grazer by nature and I always eat little meals and snacks throughout the day. I think, because of this, that I tend to run out of steam a little earlier than most.

[caligurl]

i'm like dianyla.. a grazer... i seem to be eating constantly... but not a lot at one time...

when i ride on weekends... i always eat right before leaving (and it's usually oatmeal! ) i can get through 2 hours with that.. i start getting hungry after that... but depending on the ride.. can go further/longer and have a snack when i get home!

i ALWAYS carry a bar with me though... just in case! and if i'm going on a longer ride.. i'll carry two! sometimes i eat one.. sometimes both.. sometimes none! it all depends!

[bcipam]

I do have a question though, About 90 minutes into my ride I could see I was really low on energy. I ate a few cake bars but it didn't feel like enough, but managed to get myself home. How much food do you bring on a long ride to stave off the bonk?

Good job!

Key is to eat properly before the ride. Several hours before the ride I usually have peanut butter toast and some yogurt or oatmeal/cerreal (no sugar) or a couple of eggs. I typically don't eat on a 2 hour ride either but it's a matter of effort. 2 hours no big deal for me - it's a milestone for you. I would carry your cake bars (I'm assuming you means something like Fig Newtons?) and also something like GU or a Balance Bar. Once you start to get bonky it's almost too late, but a GU when feeling low usually helps. If you use GU need make sure you are drinking. And liquid intake is also important. Make sure you are drinking regularly. Dehydration is worse than being bonky!

[CorsairMac]

congrats Jo! Some of those things you did today are Very stressful, especially riding with busy traffic. and a 30 mile ride?? very well done!! as for the food, I try to eat every hour to hour-n-half depending on the ride. I used to try and eat by the number of miles but on a slow day ------ well You get the picture. I find it's easier to eat in the beginning and then I usually switch to liquids at the end but I'm talking metric to full centuries. It seems the longer I ride the less I want to chew. From the entries I've read here, it also seems to vary from person to person, you may need more food than someone else. Whatever have fun with it and well done!

[gromit68]

Hey Veronica on your Sustained energy have you ever mixed it with a gel? I've heard this is a good way to get calories and electrolytes. I don't like the consistency of the gels I've tried so far and eating bars takes to much coordination I don't have yet.

[Veronica]

I mix a scoop of Sustain with about 2/3 of a bottle of water, and 1/3 Gator ade for flavor. The directions say just water, but I like it this way. I imagine it would not mix really well into a gel, unless you watered it down.

Have you tried Honey Stingers? I also like Hammer Gel espresso flavor.

V.

[bikerchick68]

JoHunter.... WAY TO GO!!!! good for you for tackling those fears... I was absolutely terrified of pretty much everything when I first began riding... I hadn't ridden a bike in years and suddenly I was out in big city traffic trying to learn everything... I remember how elated I was the first time I actually got the water bottle out and took a drink while still riding....

every single fear that you overcome is a big deal! thank you for sharing this with us... it's very inspirational!

[Jo-n-NY]

Way to go on tackling your fears JoHunter!! As of now I am not to keen on riding on busy roads either.

For a 20-30 mile ride I usually will just have a Nature Valley Trailmix Bar, the one with peanuts or almonds if I have anything at all. It all depends on what I eat before the ride. Egg and cheese on a roll usually holds me for a 20 mile ride. Actually that works for me best for any ride especially the longer ones. I seem to have the most energy.

~ JoAnn

[Aint Doody]

We're still just doing 25 milers here because of the weather, but I got some Simbree squares www.simbree.com at Bike Expo. I like them because they come in a ziplock type bag and you can eat as few or as many as you want and not have left over drying out stuff. They are about the size of the Cliff Bloks and are all natural and really delicious. We've convinced our lbs to carry them.

[RoadRaven]

Hey there Jo, great to hear you are relaxing into the riding more... and that your fear is turning into respect for dangers that you remain aware of, but can enjoy the ride at the same time.

My rides are mostly 1-2 hours long. I don't eat at all under an hour, but more than that? I usually eat about half a muesli bar (kept in my back pocket) at about an hour and a half, and then every 15- 20 minutes (I eat as I ride).

If I am tired, or have been embracing the joys of a headwind, then I eat half a bar about 2 minutes before each climb