50 mile ride tomorrow: tell me what to eat!

[Miranda]

Well, I'm humble and not a pro lol. And I've surely bonked before. But, I think some of figuring out what works is trial and error. A training log is a great way to keep track of that trial and error. Simple notebook works. But, I started typing mine in my Garmin Training Center on my pc (in the notes section of the ride).

Dog crash trashed my century that I recently posted about. But, I was pretty confident I was going to make it. The furthest ride I did training wise was 70mi w/a weekly total of about 250mi.

The hydration part starts days before the long ride. Making sure you never feel thrist (which means you are already dehydrated a certain % by the time your brain senses the feeling). Some juicy fruits (extra hydration). But nothing OTT or it might upset the bowels.

For carbs, I like whole wheat spagetti (not just brown colored, but at least 6grams fiber per serving type). Topped w/grilled chicken breast for meat/protein (palm sized portion cut up), and traditional spagetti sauce, parm cheese topping.

My standard ride breakfast is: 2 pieces of SunMaid cinnamon raisen bread toast w/marg-butter spread, 1 scrambled egg in the micro w/Pam cooking spray--splash skim milk, salt& pepper. Strong iced tea, glass H2O... and first thing when I wake up black coffee before this (stop it closer to ride to avoid stomach upset). All this always eaten on a special gift plate from one of my long time GFs that's a "Happy Birthday" plate that matches my dishes set lol. Because every ride day is a "gift".

On the 70mi, I stopped twice and bought two 1 liter bottles of water. Left home w/two full large bottles H2O, 24 oz each. Had about 4oz H2O left in one bike bottle when I got in... which I finished on my post ride stretch. Btw, I personally have tried a few different sport drink options--they always make me want to puke. Thus, just plain H2O for me--at room temp, no ice cubes ever.

Food on the 70mi: 2 Lara Bars--1 peanut butter cookie flavor (more salt based), and 1 apple pie flavor (more sugar based). For my lytes, I eat them since drinking them makes me sick. I like Cliff Shot Block lytes. My favorite flavors that work for me (&I tried a few) are: Margaritta flavor w/triple sodium for cramp buster, and Orange or Cherry flavor which have caffeine. I alternate between the two--caffeine/sugar for a slight boot & sodium for anti-cramps. This ride it was 3 sleeves of Cliff lytes.

Thus, I figured I maybe could have cranked out 30 more mi w/1 more Lara bar & 1 more Cliff Shot block.

On my century that I crashed, on mile 40 I could feel the start of a carb deficiet coming on... so I had a whole wheat pbj 1/2 sandwich w/other stuff at the SAG. Then I was good to go some more. Mile 50 is where the dog got me.

Now, the one important thing you noted is your HR when you bonked. WAY TOO HIGH. I've personally been there, too. booonnnkkk

If you really want to crank it up and have some fun... save it until the end. Ride a negative split.

It's very tough to control yourself and purposely keep your HR low when your legs feel fresh, and you're ready to hammer. Just say, "legs! NO!!!".

Once you turn the half way point, AND there is no major head wind to deal with, hills from he$$ to climb, etc.... then ride like an animal. Any snow ball's chance in he$$ you will need some reserve energy... hold back. PROVIDED your goal is to *finish* your set distance.

Post ride still have energy to spare? Then note that, and plan for next time to go slightly harder/faster.

Good Luck!