Nutrition for 100 mile ride

[barbie1027]

I just did my first century.
I had a nutrition discussion at my LBS beforehand.
They sell Hammer products.
I do not care for my husbands preferred drink, Sustained Energy, so we decided on HEED for me. I took two packs. Mixed #1 pre-ride and carried #2 to mix mid-ride.
I also had enough electrolite capsules to take up to 4 per hour. I do not have an issue with cramping but it was very hot and I wanted to be prepared. I think I did start to cramp twice and I took about a third of the capsules over the course of the ride.
I carried a power bar just in case I got hungry between rest stops. I felt hunger pains at around mile 70 and ate 1/4 of the bar.
For general ride nutrition I ate at every rest stop. PBJs, bananas and oranges are the items that hit the spot for me. I skip the M&Ms, trail mix and richer items offered.
I carried 2 water bottles. A 24oz insulated one for water and a non-insulated for the HEED. I took advantage of the ice and was very happy to have the insulated bottle.
I did not take gel since I have never tried one. Just the thought turns my stomach. We kept experimentation to a minimum.
I felt great all through the ride and stepped off the bike with energy to spare. I give a lot of the credit to the excellent information I was given at my LBS.

Best wishes for your first century.

Thanks for the info, very helpful...I may just have to go pick the brains of the crew at the LBS!!

[tulip]

I would carry more food than you think you'll need. Sometimes rest stops run out, and then you're stuck.

[barbie1027]

I would carry more food than you think you'll need. Sometimes rest stops run out, and then you're stuck.

good point...never even thought of that!

[OakLeaf]

Really, learn what your body needs and what it can tolerate. Nobody can tell you this, you have to learn it for yourself.

I can't tolerate fresh fruit on a ride. Many other people do quite well with bananas, oranges, grapes, etc.

I can't tolerate honey on a ride (because of the fructose content - same reason I can't tolerate fresh fruit or drinks with HFCS). Some people use honey in place of commercial gels and do just fine.

I need protein when I go over three hours or so. Judging by what's offered on organized rides, most people don't. If I'm not riding super hard, my favorite choice is tuna salad, and if I can't get that, I'll have egg salad. Not everyone can tolerate those foods on a ride ... not everyone can even tolerate the sight of me eating them.

You may be completely different.

Understand that "hunger pains" are ordinarily MUSCLE pains that feel just like fatigue, not the stomach pains you may feel when you're hungry while you're not exerting yourself. Understand that when your body gets to that point, you need quick energy in the form of sugary drinks, commercial gels, fruit, whatever.

You have plenty of time to learn your body's needs. Experiment and learn.