What to take on a long ride?

[surgtech1956]

Saturday I'm going to do a long ride, approximately 35-50 miles. What should I bring along? I thought about a larger fanny pack, tubes, pump, tire levels, cell phone, 2 water bottles(one water, one Gatorade), cash. Anything else I should include? Thank you

[indysteel]

Is the ride supported and/or will you be passing any place where you can buy food and water? I always have tire levers, patch kit, spare tube, inflator and CO2 cartridges in my saddle bag. I also carry cash, sunscreen, chamois cream, Kleenex in my top tube bag and wear my road ID. Food and cell usually go in my jersey pockets. How much food and water depends on whether the ride is supported and/or goes by a gas station or convenience store. Two bottles wouldn't be enoughto get me through 50 miles. Even if supported, I always keep at least some food with me. You never know when you're going to bonk, get lost or otherwise delayed.

[Grits]

Something to eat. You can always buy something at a convenience store, but it is a good idea to carry something with you just in case there isn't one there when you need it. I usually take peanut butter crackers, fig newtons, and a GU or two, depending on the length of the ride. I aim for 100-200 calories per hour after the first hour of riding.

Also have some id on you with emergency contact information.

Have fun!

[Kiwi Stoker]

I always have extra electrolyte tablets or satchets for my bottles in case I can only buy water.

Also MUST have a spare gel in case I bonk and I'm not near a store.

[Jiffer]

It depends a lot on how long you expect it to take you . . . and there's a big difference between 35 and 50 miles. I used to do a 33 mile ride with 2,000 feet of climbing with my club on Saturdays. It took an hour and 50 minutes or so to complete. I brought two bottles with "fuel" in them (never just water unless it was a super hot day and I brought a third bottle to pour on my head, which makes a HUGE difference). I used to use Cytomax Lite, but they don't make it anymore. I haven't been able to ride long enough to require "fuel" in over a year, but just today my doc recommended Activate Workout for when I do (found at grocery stores she said). It's natural with no sugar, chemicals, etc. and I can't have sugar right now. My husband uses EFS, though, and swears by it.

Anyway, for 2 hours out I never brought food with me. Sometimes I had a gel, an Accel Gel specifically, because it's the only gel I'm aware of that has protein in it. (Protein is good for your muscles)

I have read that pistachios are very good for mid-ride snacks to keep you going, if you want to avoid processed stuff. There's something about them that gives you just what you need (can't remember what, other than protein.) A half a peanut butter sandwich would be good, but you have to be careful not to smash it in your jersey! Bananas are good, too. It is common to find peanut butter and jelly sandwiches and bananas at SAG stops on organized rides.

I have often stopped at Subway half way through long ride. Never eat too much, though, or your body will be expending energy to digest instead of sustaining you through the rest of your ride. My friend and I have shared a 6" before, or gotten a small breakfast sandwich.

[azfiddle]

Definitely agree on adding food. There are lots of choices, and the more you do long rides, the better you will know what your body can handle.

Figure about 200-300 calories per hour, however you take them in- pretzels, shot blocks, gels, electrolyte drinks, peanut butter sandwich, energy bar, banana...

I keep a couple of band-aids in my seat bag, and usually bring my debit card.

[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?

[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.

[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!