Hydration and Food on longer rides

[Bike Writer]

I came across this article about fueling for cycling energy, it also addresses how our bodies process fuel. I found it to be an interesting read. Click here

[Swan]

It looks like everyone is going for some form of carb or protein...
I get by really well on carrot sticks and water, but I'm also kind of a riding newbie.

[MollyJ]

Bike Writer, that is really a helpful article for me and helps me to have an idea of what, when and how. I think ultimately it is about what works for the individual but it's good to start somewhere.

[Bike Writer]

Bike Writer, that is really a helpful article for me and helps me to have an idea of what, when and how. I think ultimately it is about what works for the individual but it's good to start somewhere.

Yes, there are some rules of thumb and tips about what kind of nutrition and fuel is the most efficient but it does come down to individual preference and tolerance. Some people have no problem with digesting something substantial and others can only handle liquids or semi solids. To each their own! Once you find what works for you, keep it up.

[Owlie]

I get very definite "Eat, idiot!" signals if I get hungry. The problem is, when I get to that point, there's not a lot I can do. I'll just spend the rest of the ride being hungry, no matter what I eat (unless I stop for actual food). So I try to keep myself from getting to that point.

It looks like everyone is going for some form of carb or protein...
I get by really well on carrot sticks and water, but I'm also kind of a riding newbie.

Carrots are starch storage for the plant. It's carbs, but in a different form.

[luvmyguys]

I came across this article about fueling for cycling energy, it also addresses how our bodies process fuel. I found it to be an interesting read. Click here

Interesting article with good advice. The thing is - how do you eat while riding (since I can't see him advocating a stop every 20 minutes)? I can do the safety things while riding - signal and such, get something to drink (although I'm more comfortable with my Camelbak), but I can't see getting something out of my jersey pockets without taking a tumble.

[Owlie]

Interesting article with good advice. The thing is - how do you eat while riding (since I can't see him advocating a stop every 20 minutes)? I can do the safety things while riding - signal and such, get something to drink (although I'm more comfortable with my Camelbak), but I can't see getting something out of my jersey pockets without taking a tumble.

Stop signs are good places. And getting something out of a jersey pocket isn't as hard as you think it is. (I actually have an easier time with that than I do grabbing a water bottle while riding.) And obviously, if you need to stop, do so when it's safe.

[luvmyguys]

Stop signs are good places. And getting something out of a jersey pocket isn't as hard as you think it is. (I actually have an easier time with that than I do grabbing a water bottle while riding.) And obviously, if you need to stop, do so when it's safe.

You can always drink a caloric beverage like HEED until you get more comfortable. Actually that's what I prefer to do on the bike, even though supposedly it isn't the best way to hydrate ... and even though I'm perfectly comfortable changing sunglasses while riding, just for instance. I mostly save solid food for when I stop.

I'm so not there yet. When I first started, I was barely letting go of the handlebars. I'm thrilled to be doing the basic safety things like signaling and drinking and pointing out road hazards.

Poor dh - his bike is so big that his bottle cage is so low that he has trouble reaching down to get it. He seems to have an easier time from the seat tube cage.

You may like a top tube bag. They are great places to store gels and small food items. TE has a few at very good prices.

Agree with Oak about the caloric beverage. This is why my gels usually go unused. I like to get a fruit smoothie from Bolthouse Farms and mix with water and a dash of salt for a healthful sport drink. More water equals less nutrition, of course. Just depends what I doing that day. Also like to add some protein powder. Or a couple tablespoons of Bolthouse Farms protein drink.

I like Bolthouse Farms, obviously. Berries and Mocha on the bike make me happy.

I mix that at home (do not, repeat, do no omit the salt). Obviously, I have to carry something more portable for refills.

The Bolthouse Farms drinks look good! I typically fill up one 20 oz bottle and one 16 oz bottle with some caloric drink (and put the water in my Camelbak). How much salt do you typically use?

I've been eyeing a top tube bag for a while, but I've also got a cue sheet holder on the bike that would go over the top tube bag. I'll need to see how accessible it is. The gels I've tried usually make me want to toss my cookies, but the Jelly Belly sport beans seem to go over okay - I'd probably put those in a top tube bag.

Tomorrow is my last training ride before the century, so nothing new is going to get tried between tomorrow and the century!

[luvmyguys]

I carry two 25 ounce Camelbak bottles on the bike. Much easier. One plain water, the other with electrolytes or caloric beverage.

Unfortunately, my seat tube cage can ONLY fit a 16 oz. bottle, and then just barely. ETA: What I typically do is refill the front bottle from the back one when necessary.

Since I'm doing TNT, and also because I'll have family following me around next week, I can hold personalized goodies, so I could potentially pack a cooler and tell dh to meet me at Rest Stop X.

[luvmyguys]

I like Accel Gel in the Key Lime flavor. It is clear. And tastes the way I hoped it would. (Rather than the opaque mess from other brands that taste like a combination of frosting and Elmer's Glue). It has a 4:1 ratio of carbs to protein. Nice bonus.

LOL.

Too bad about the seat-tube not accommodating a larger bottle. I'm lucky in that I use a fairly tall bike. Also helps that it does not have a sloping TT.

If it were me, I'd put the cue sheet in my jersey pocket, and free the TT real estate for food and lip balm. But I don't think it would be that hard to access the bag if the sheet were lying on top.

Got (a cheap) one (to see if it'd work) - it's not too bad. The cue sheet rack lies on top and I can still easily access the bottom of the TT bag, where I can have an open package of Jelly Belly's or some other snack.

I need the cue sheet handy because each week is a new route to me, sometimes with obscure turns, and it's often easy to end up with a few too many bonus miles, even when I'm with the group. Even the SAG driver almost missed a turn last week - she somehow managed to write a big arrow in the road with sidewalk chalk, saying "TNT TURN LEFT!" by the time we got there. (She also corrals the dogs on the road.)

[Bike Writer]

Vegetable are a form of carbs. Since you are doing slower rides now than you will be later, may be just about perfect. Just watch electrolytes (sodium), especially since you are in Florida and it's getting hotter. Sweating equals salt loss. Doesn't take much, but you do need some.

Might be a good time to bring up hyponatremia and the wonders of consuming adequate salt while exercising. This article mentions sweat-rate and provides a link how to calculate and determine the proper amount of salt. (Wow. Really? Who knew?).

I just use a dash or so of salt, but there are many websites devoted to explaining how to calculate sweat-rate and sodium needs. (I tried googling 'calculate sweat rate cycling' , but having trouble getting websites to load.

Edit: here is one. Don't think you have time to do it before tomorrow, though. There are some others that just mentioned body weight and average exertion. The point is, these organic smoothies and such typically have too little sodium, so some needs to be added, maybe a dash or two of salt, and if you are doing a century, you're not going to be able to refill unless you are able to carry a lot on your bike.

I carry two 25 ounce Camelbak bottles on the bike. Much easier. One plain water, the other with electrolytes or caloric beverage.

Good articles Murienn, thanks for posting the links.

[Bike Writer]

Interesting article with good advice. The thing is - how do you eat while riding (since I can't see him advocating a stop every 20 minutes)? I can do the safety things while riding - signal and such, get something to drink (although I'm more comfortable with my Camelbak), but I can't see getting something out of my jersey pockets without taking a tumble.

Stop signs are good places. And getting something out of a jersey pocket isn't as hard as you think it is. (I actually have an easier time with that than I do grabbing a water bottle while riding.) And obviously, if you need to stop, do so when it's safe.

[QUOTE=Muirenn;675262]You may like a top tube bag. They are great places to store gels and small food items. TE has a few at very good prices.

Agree with Oak about the caloric beverage. Easy to access and use slowly. This is why my gels usually go unused. I like to get a fruit smoothie from Bolthouse Farms and mix with water and a dash of salt for a healthful sport drink. More water equals less nutrition, of course. Just depends what I plan for that day. Also like to add some protein powder. Or a couple tablespoons of Bolthouse Farms protein drink

Or a handlebar bag or basket where it's up front. I usually find that something makes me stop, whether it's for a photo, a street light, stop sign, even waiting for traffic to clear when crossing a main street during dirt road rides, so for me, it's not a problem, I don't normally wear jerseys and use a basket or my trunk bag for stuff.

[OakLeaf]

You can always drink a caloric beverage like HEED until you get more comfortable. Actually that's what I prefer to do on the bike, even though supposedly it isn't the best way to hydrate ... and even though I'm perfectly comfortable changing sunglasses while riding, just for instance. I mostly save solid food for when I stop.