What to take on a long ride?

[Owlie]

Flat kit, obviously. Food and water. Probably more than you think you need. I try to eat a calorie-dense breakfast, then I take at least 2 packages of shot blocks with me if I want to do more than around 25 miles. I also keep an emergency gel in my seat bag--I hate the texture, so I'm only going to eat it if it is an emergency! On rides longer than 35 miles or so, I need protein. It's fine if there's somewhere to stop for food, but I'd pack something just in case. Beef jerky, peanut butter, whatever works for you.

[Catrin]

+1 on what everyone has said. I also take a copy of my drivers license and insurance card, I don't want to risk losing the little plastic "wallet" I keep them in so I don't want to take the real thing with me.

On the road I typically ride where there aren't any stores - or anywhere else to stop outside of a corn/soy field so I make certain I have enough water with me (hydration pack), and food. This is generally shot blocks (only as a last resort), a Cliff or Power Bar (or two depending on how long I am going). For rides longer than 1.5 hours I will have a bottle of Heed in my cage. Longer than 2.5 hours I will have a special bladder in my hydration pack that I only use for Heed and a bottle of Accelerade. For rides longer than 1 hour I try my best to consume 100-200 calories.

You will need to experiment to see what kind of food your body will tolerate/like the best. If you will be riding where you can stop by a store if needed then you won't need to carry quite so much with you.

[surgtech1956]

Thank you for all the feedback. What flavor shot blocs or GU are the best for taste? I got a new hydration pack - should I put something like diluted Gatorade in there? Should I eat at a specific mileage or only when I feel like I need to? I'm going to pick up a few things to eat. I will definitely bring bananas. It's suppose to be about 85 degrees, this is warmer than it has been here. BTW I see there's a Cytomax Performance drink mix and a Cliff Shot drink mix, any reviews on these? Thanks again.

[prinessbeca]

Thank you so much for this thread, I've been wondering also! I usually ride a trail that goes right through my town, so there are gas stations and restaurants all along that I could stop at, but I hate to eat gas station/fast food, especially when I'm exercising.

I'm wondering where you all buy these items you're talking about. I've seen gels and things at the LBSs and stuff, but I haven't come across a lot of the brands you all mention, especially for the electrolyte tablets and things, which I rarely seem to find around here. Do you order online, or buy locally?

[OakLeaf]

I'm wondering where you all buy these items you're talking about.

Around here, Hammer Nutrition products are the only ones commonly available in stores (HEED, Perpetuem, Hammer Gel, Endurolytes, Recoverite). Sometimes they have single serving Gu gels, but no other Gu products. I found Zenergize Hydrate at a race expo for the first time, but since then I've ordered it online. I really don't like the additives they put in some of the more popular electrolyte tablets.

Hammer's Endurolytes is pure and additive free, but that also means flavor free, and all you get is the bitter metallic flavor of the electrolytes. I use it on long runs, but on the bike I prefer the more palatable Zenergize - plus the singly wrapped tablets make them easier to carry in a pocket. Zenergize does have stevia, if that bothers anyone.

(By the same token, @surgtech, Endurolytes is the only thing besides water that I'll put in my hydration vest. No sweeteners to get sticky or moldy, no flavors to linger, no colors to stain.)

Power Bars and Clif Bars (as well as the soy free, dairy free, gluten free Lara Bars that I prefer) come from the grocery store.


But it's whatever works for you. All this stuff is a convenience. Real food is cheaper and healthier if (1) you don't mind the hassle of preparing it and carrying it in a way that it doesn't spoil or get flattened, and if (2) your stomach will tolerate it on a hard or long effort. Sports nutrition is different for everyone, and I think everyone contributing to this thread has had a long road of trial and error figuring out the hard way what doesn't work for us.

[Catrin]

...But it's whatever works for you. All this stuff is a convenience. Real food is cheaper and healthier if (1) you don't mind the hassle of preparing it and carrying it in a way that it doesn't spoil or get flattened, and if (2) your stomach will tolerate it on a hard or long effort. Sports nutrition is different for everyone, and I think everyone contributing to this thread has had a long road of trial and error figuring out the hard way what doesn't work for us.

This - I would love to consume more real food on the bike but for some reason my stomach generally won't tolerate it. Why it likes Cliff bars is beyond me.

My bike shop carries some tables called "Salt Lick", something like that. A dietician I know says it has a better profile over Endurolytes, but the important part is to get enough electrolytes - and that is a trial and effort process...

I've found the cost of these things flux greatly between stores. Meijers, for now, appears to have the best prices on both Cliff and Power Bars in my area.

[Owlie]

Surgtech, I wouldn't put Gatorade in a bladder. That's really hard to clean.

Thank you so much for this thread, I've been wondering also! I usually ride a trail that goes right through my town, so there are gas stations and restaurants all along that I could stop at, but I hate to eat gas station/fast food, especially when I'm exercising.

I'm wondering where you all buy these items you're talking about. I've seen gels and things at the LBSs and stuff, but I haven't come across a lot of the brands you all mention, especially for the electrolyte tablets and things, which I rarely seem to find around here. Do you order online, or buy locally?

Depends where you live and how big your LBS is. I don't like electrolyte drinks unless it's really hot, so I really don't pay attention. I mostly use diluted Gatorade (I'm a poor student)
Clif bars come from the grocery store, and I get shot blocks from the LBS.

[Norse]

Real foods that contain good stuff AND that my body will tolerate: 1/2 of a crunchy, natural peanut butter sandwich (I add sliced banana if I have); dried figs and apricots; assortment of nuts, always including almonds. Otherwise, I use all the stuff mentioned by others - GU, other gels, Cliff, Lara and other such bars, simple fruit and nut bars (co-ops carry), shot blocks (if it's hot) ... just depends on the length and the weather. Sat I am planning about a 45 mile ride, mostly trail, but the weather is supposed to be hot and humid. So, no pb sandwich (gets too runny in the heat), instead a fruit and nut protein bar a packet of gel, couple of shot blocks and my normal bottle of water (I'll be able to refill) and bottle of partially diluted gatorade - full strength is too sweet for me. If all goes accordingly, I likely won't eat one of either the gel or shot blocks.

Forgot to mention - on long, hot days, nothing is better than Pearson's Salted Nut Rolls!

[PeggyB]

Insurance card and driver's license (or copies). Should always carry:

Flat kit (2 tubes, tire levers, pump or CO2)
Food (nothing new on a long ride; I like Mojo bars, PB and J and bananas)
Gatorade (2 bottles worth) and gatorade powder in your favorite flavor as you will need more)
Bike shorts with gel chamois (but again, don't wear a new pair; what if they rub?)

[Catrin]

Thank you for all the feedback. What flavor shot blocs or GU are the best for taste? I got a new hydration pack - should I put something like diluted Gatorade in there? Should I eat at a specific mileage or only when I feel like I need to? I'm going to pick up a few things to eat. I will definitely bring bananas. It's suppose to be about 85 degrees, this is warmer than it has been here.

Personally I prefer the berry flavors if I go that route. What kind of hydration pack do you have? My stock Camelbak bladder I will only put water in because it is so blasted hard to clean. I have a separate "Vaude" bladder that fits my Camalbak pack that I use for non-water. It is quite easy to clean. The plastic can take the flavor of anything other than water, though I've found if I am able to clean it well that it isn't a problem.

[ny biker]

Thank you for all the feedback. What flavor shot blocs or GU are the best for taste? I got a new hydration pack - should I put something like diluted Gatorade in there? Should I eat at a specific mileage or only when I feel like I need to? I'm going to pick up a few things to eat. I will definitely bring bananas. It's suppose to be about 85 degrees, this is warmer than it has been here. BTW I see there's a Cytomax Performance drink mix and a Cliff Shot drink mix, any reviews on these? Thanks again.

If it's hot, especially early in the summer when you're still acclimating, sodium is very important. I've felt much better on long rides since I switched to gels with more sodium than regular Gu.

As for flavor and brand, it all depends on you. I personally prefer orange Gatorade, vanilla Gu, orange Gu Roctane and orange Gu Chomps. I've been trying different brands out lately, and find that Power Gel does not taste very good, but it has tons of sodium. Vanilla is the most bearable flavor to me.

I did not really like Honey Stinger gels, because I'm not a big fan of honey. I haven't had Clif Shots in years, because I found them too sweet.

On the other hand, Jelly Belly orange sports beans taste really good, like regular jelly beans. I prefer the orange to the lemon lime, and will be trying a third flavor (cherry, I think) this weekend.

I generally figure 200-300 calories per hour, then pack a couple of extra gels/packs of chewy things for good measure. I usually eat while I'm at a reststop, because it's not very easy to eat while riding.

[Maye]

Thank you for all the feedback. What flavor shot blocs or GU are the best for taste?

I really like the red shot blocs or strawberry flavor. Yummy!

[surgtech1956]

Thanks again. Saturday its suppose to be 85 degrees/humid. I picked up a Strawberry Shot Bloc(only flavor they had), I also have some nut packets and bananas. The Camelbak I have is the 70oz Classic. I think I will carry water bottles - 2 -24oz and a fanny pack. Whats a general rule on when to eat something, after so many miles or when I start feeling like I need to eat something?

[indysteel]

I tend to eat once every hour or so.

[smittykitty]

What helpful info. I'm riding Seattle to Portland (200 miles over 2 days) this July and I too am wondering what to bring. Its a very supported ride, but with 10,000 riders I know there will be long lines and crowds at the stops.

I have a smaller backpack, but would prefer leaving it at home. I'm really hoping I can just use my jersey pockets and my seat wedge pack, plus my cute little top-tube pack (can't remember what it is called!).

I'm assuming I will need my legwarmers at 5:30am and will want to remove them and my jacket soon, as I've ordered nice weather for the weekend! Only have one bottle cage.

I've got everything else mentioned above. Not sure if a bit of cash and phone were mentioned. Also, Advil, sunscreen & travel packs of Chamois Cream.

Guess I should just try to fit everything in my jersey pockets instead of worrying about it! Maybe tomorrow before my ride!

Any thoughts on a backpack are welcome. It is small and lightweight.