What to Eat on a Century Ride?

[Jo-n-NY]

This year we used Perpetuem by Hammer. You put in the amount of powder going by body weight and how long the ride is by the hour. I use it for any ride that will be over a two hours. I put in the powder for up to 4 hours then bring more in a baggie to replenish for a century ride. You don't chug it like water or gatorade. You take a swig every 15 minutes for long rides followed by water or for me water with some gatorade in it. It replaces carbs & protein.

We also take Hammer Endurolytes capsales for electrolyte replacement. I still eat at the rest stops but both my husband & myself found a huge difference in our legs by using this.

[Becky]

+1 for the electrolyte capsules! They definitely make a difference in how I feel, both physically and mentally.

[marni]

+1 for the electrolyte capsules! They definitely make a difference in how I feel, both physically and mentally.

I second the use of electrolyte capsules for gym training as well. These days, probably because of the low humidity ( abnormally low for this time of year in this area) even though I am drinking like a fish (water, more water, and still more water) I seem to be cramping up at the drop of a squat. I have been taking the electrolyte tablets and they help.

[DarcyInOregon]

Itself, you were given good advice on trying to figure out your nutrition on your training rides before you do the century. I hope you get it figured out. Like everyone is saying, it is an individual choice, that what works for one cyclist may not work for another cyclist. I know the first year that I tried to increase the distance on my road bike I got my nutrition all wrong, and stuff that works great for many cyclists actually did harm to my body in terms of internal inflammation, sodium sensitivity and blood sugar levels and it took an entire year to get my health back.

I am in agreement with most, and that is the electrolyte tablets are great. I don't use them on every ride, but for certain types of rides where there is heat or distance, then I use the electrolyte tablets.

I pretty much ignore the food at the rest stops except for 1)fresh fruit and veggies, 2)boiled eggs, and 3)whole grain with peanut butter. Mostly I stand there and try to eat the stuff in my jersey pockets, which for me is mostly Power Bars, the food that is effective for me and doesn't have any added food chemicals, but is real nasty tyring to eat on a ride with high temperatures and the darn things melted in my pockets. I only refill my water bottles with water, and I add an electrolyte tablet to the bottle if needed.

Be sure to to followup after the ride to let everyone know how the nutrition and fluids went for you on the century.

[itself]

Hi all,

Thank you again for all of the great advice.

I'm losing weight at a quick rate, and I am already a bone. So I brought pasta back into the house ( I don't believe in eating pasta unless one is doing endurance training), and am having to eat it at night to try to get some weight back on. I am eating peanut butter is really helping fill me up and good calories after the ride.

20-30 miles on the bike I typically just bring water and electrolytes, no food. I don't feel like I need it. When I get over 40 miles, I definitely am feeling like I need something. So I will experiment with the GUs.

Thanks again!

[OakLeaf]

I second the use of electrolyte capsules for gym training as well. These days, probably because of the low humidity ( abnormally low for this time of year in this area) even though I am drinking like a fish (water, more water, and still more water) I seem to be cramping up at the drop of a squat. I have been taking the electrolyte tablets and they help.

Is it possible you're drinking too much water? Have you done before/after weighing? I've read that weight gain during an event is the #1 predictor of hyponatremia.

Balancing hydration and sodium intake is a huge issue for me, too, but the weigh-ins at least give me a clue whether I'm hydrating properly.