Cycling Forums - View Single Post - On-bike nutrition advice sought

07-21-2004, 06:00 PM

Bob in CT wrote:

> 200 calories per hour? I average about 100 or less calories per hour.

It takes a while to figure out how many calories you need. Eat too
much, and you'll get stomach distress, nausea, gas, and maybe even
vomiting. Eat too little, and you'll bonk.

Food requirement depends somewhat on how you ride: average heart
rate, average cadence, etc.. I bonked recently at 6.5 hours into a
mountain bike ride, when I had been consuming 100 cal/hr. I'd been
riding in zone 3 (about 75% of max heart rate) for over 3 hours
straight. From what I've read, zone 3 riding can wipe out your
glycogen stores in as little as 2 hours. Lesson learned.

An emergency hit of Hammer Gel revived me in about 15 minutes. From
now on, I'm shooting for 200 calories per hour on all but short
rides.
--
terry morse Palo Alto, CA http://bike.terrymorse.com/

07-21-2004, 06:00 PM	#51 (permalink)
Terry Morse Guest Posts: n/a	Re: On-bike nutrition advice sought Bob in CT wrote: > 200 calories per hour? I average about 100 or less calories per hour. It takes a while to figure out how many calories you need. Eat too much, and you'll get stomach distress, nausea, gas, and maybe even vomiting. Eat too little, and you'll bonk. Food requirement depends somewhat on how you ride: average heart rate, average cadence, etc.. I bonked recently at 6.5 hours into a mountain bike ride, when I had been consuming 100 cal/hr. I'd been riding in zone 3 (about 75% of max heart rate) for over 3 hours straight. From what I've read, zone 3 riding can wipe out your glycogen stores in as little as 2 hours. Lesson learned. An emergency hit of Hammer Gel revived me in about 15 minutes. From now on, I'm shooting for 200 calories per hour on all but short rides. -- terry morse Palo Alto, CA http://bike.terrymorse.com/