On-bike nutrition advice sought - Page 2 - Cycling Mob: Road Cycling, Mountain Biking and More

07-21-2004, 03:45 AM

Dave Stallard wrote:
|| I did a 90 mile ride on Saturday. I finished pretty strongly, but
|| hit the bonk in a couple of places in the middle - no power in my
|| legs, feeling unequal to any gradient, etc. Strangely, the same
|| places I did the last time, and not even steep hills.

How much do you weigh? How did you recover from the bonk - did you start
eating in response to this feeling? From teh sounds of it, I'm wondering if
you really bonked. You said you finished strongly, so you obviously
recovered. What you ate below doesn't sound as if it would have helped you
recover to finish strong from a bonk.

||
|| I take Clif bars and Powerade in my water bottle. I love the taste
|| of Clif bars, but they don't sit well in my stomache while cycling.
|| Towards the end of the ride, I'll step up to one of the caffeinated
|| "Ice Series" Clif bars. I also use a GU gel pack for that one
|| most difficult moment. Total for the ride: 2.5 Clif bars, one 100
|| calorie GU gel pack, and 40 ounces of Powerade, supplemented by
|| probably 40-60 ounces of regular water.

That seems reasonable to me. But you may want to get more carbs before your
ride that will help prevent the bonk and your on-bike food should keep
energy levels up. You didn't mention what you ate and drank BEFORE your
ride.

||
|| Questions: Am I eating enough?
||
|| Are there more digestible bars than Clif? I really want something
|| that digests and comes online as soon as possible. (I don't like
|| the GUs too much).

I take glucose tablets with me along with a Balance bar. I also drink
gatoraid.

||
|| Does anybody use one of those "musette" bags for food? (I bet if
|| food was easier to reach, in smaller bites, I would eat more
|| regularly during the ride.)
||
|| Dave

07-21-2004, 04:47 AM

"Dave Stallard" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ]...
> I did a 90 mile ride on Saturday. I finished pretty strongly, but hit
> the bonk in a couple of places in the middle - no power in my legs,
> feeling unequal to any gradient, etc. Strangely, the same places I did
> the last time, and not even steep hills.
>
> I take Clif bars and Powerade in my water bottle. I love the taste of
> Clif bars, but they don't sit well in my stomache while cycling.
> Towards the end of the ride, I'll step up to one of the caffeinated "Ice
> Series" Clif bars. I also use a GU gel pack for that one most
> difficult moment. Total for the ride: 2.5 Clif bars, one 100 calorie
> GU gel pack, and 40 ounces of Powerade, supplemented by probably 40-60
> ounces of regular water.
>
> Questions: Am I eating enough?

Sounds like about 1,000 calories, which seems reasonable for a ride that long.
Your initial glycogen reserves should be good for 60-70 miles at a very hard
pace (even longer for slower pace). After that, 500 calories/hr is about
right. I don't think you "bonked", your legs just got tired, bonking is quite
different, if you had, you'd remember it for a long time.

> Are there more digestible bars than Clif?

Probably the wrapper it comes in.

> I really want something that
> digests and comes online as soon as possible. (I don't like the GUs too
> much).

"Glycogen index" is a measure of how fast foods come online. Basically, you
want to eat an "anti-Atkins" diet. PB&J works well, as do virtually all the
non-greasy snack foods.

> Does anybody use one of those "musette" bags for food? (I bet if food
> was easier to reach, in smaller bites, I would eat more regularly during
> the ride.)

Rear jersey pockets work to some extent, but for very long rides I use a small
bag that straps under my aerobars. Cutting up PB&J's works.

07-21-2004, 04:47 AM

"Dave Stallard" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ]...
> I did a 90 mile ride on Saturday. I finished pretty strongly, but hit
> the bonk in a couple of places in the middle - no power in my legs,
> feeling unequal to any gradient, etc. Strangely, the same places I did
> the last time, and not even steep hills.
>
> I take Clif bars and Powerade in my water bottle. I love the taste of
> Clif bars, but they don't sit well in my stomache while cycling.
> Towards the end of the ride, I'll step up to one of the caffeinated "Ice
> Series" Clif bars. I also use a GU gel pack for that one most
> difficult moment. Total for the ride: 2.5 Clif bars, one 100 calorie
> GU gel pack, and 40 ounces of Powerade, supplemented by probably 40-60
> ounces of regular water.
>
> Questions: Am I eating enough?

Sounds like about 1,000 calories, which seems reasonable for a ride that long.
Your initial glycogen reserves should be good for 60-70 miles at a very hard
pace (even longer for slower pace). After that, 500 calories/hr is about
right. I don't think you "bonked", your legs just got tired, bonking is quite
different, if you had, you'd remember it for a long time.

> Are there more digestible bars than Clif?

Probably the wrapper it comes in.

> I really want something that
> digests and comes online as soon as possible. (I don't like the GUs too
> much).

"Glycogen index" is a measure of how fast foods come online. Basically, you
want to eat an "anti-Atkins" diet. PB&J works well, as do virtually all the
non-greasy snack foods.

> Does anybody use one of those "musette" bags for food? (I bet if food
> was easier to reach, in smaller bites, I would eat more regularly during
> the ride.)

Rear jersey pockets work to some extent, but for very long rides I use a small
bag that straps under my aerobars. Cutting up PB&J's works.

07-21-2004, 04:47 AM

"Dave Stallard" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ]...
> I did a 90 mile ride on Saturday. I finished pretty strongly, but hit
> the bonk in a couple of places in the middle - no power in my legs,
> feeling unequal to any gradient, etc. Strangely, the same places I did
> the last time, and not even steep hills.
>
> I take Clif bars and Powerade in my water bottle. I love the taste of
> Clif bars, but they don't sit well in my stomache while cycling.
> Towards the end of the ride, I'll step up to one of the caffeinated "Ice
> Series" Clif bars. I also use a GU gel pack for that one most
> difficult moment. Total for the ride: 2.5 Clif bars, one 100 calorie
> GU gel pack, and 40 ounces of Powerade, supplemented by probably 40-60
> ounces of regular water.
>
> Questions: Am I eating enough?

Sounds like about 1,000 calories, which seems reasonable for a ride that long.
Your initial glycogen reserves should be good for 60-70 miles at a very hard
pace (even longer for slower pace). After that, 500 calories/hr is about
right. I don't think you "bonked", your legs just got tired, bonking is quite
different, if you had, you'd remember it for a long time.

> Are there more digestible bars than Clif?

Probably the wrapper it comes in.

> I really want something that
> digests and comes online as soon as possible. (I don't like the GUs too
> much).

"Glycogen index" is a measure of how fast foods come online. Basically, you
want to eat an "anti-Atkins" diet. PB&J works well, as do virtually all the
non-greasy snack foods.

> Does anybody use one of those "musette" bags for food? (I bet if food
> was easier to reach, in smaller bites, I would eat more regularly during
> the ride.)

Rear jersey pockets work to some extent, but for very long rides I use a small
bag that straps under my aerobars. Cutting up PB&J's works.

07-21-2004, 04:47 AM

"Dave Stallard" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ]...
> I did a 90 mile ride on Saturday. I finished pretty strongly, but hit
> the bonk in a couple of places in the middle - no power in my legs,
> feeling unequal to any gradient, etc. Strangely, the same places I did
> the last time, and not even steep hills.
>
> I take Clif bars and Powerade in my water bottle. I love the taste of
> Clif bars, but they don't sit well in my stomache while cycling.
> Towards the end of the ride, I'll step up to one of the caffeinated "Ice
> Series" Clif bars. I also use a GU gel pack for that one most
> difficult moment. Total for the ride: 2.5 Clif bars, one 100 calorie
> GU gel pack, and 40 ounces of Powerade, supplemented by probably 40-60
> ounces of regular water.
>
> Questions: Am I eating enough?

Sounds like about 1,000 calories, which seems reasonable for a ride that long.
Your initial glycogen reserves should be good for 60-70 miles at a very hard
pace (even longer for slower pace). After that, 500 calories/hr is about
right. I don't think you "bonked", your legs just got tired, bonking is quite
different, if you had, you'd remember it for a long time.

> Are there more digestible bars than Clif?

Probably the wrapper it comes in.

> I really want something that
> digests and comes online as soon as possible. (I don't like the GUs too
> much).

"Glycogen index" is a measure of how fast foods come online. Basically, you
want to eat an "anti-Atkins" diet. PB&J works well, as do virtually all the
non-greasy snack foods.

> Does anybody use one of those "musette" bags for food? (I bet if food
> was easier to reach, in smaller bites, I would eat more regularly during
> the ride.)

Rear jersey pockets work to some extent, but for very long rides I use a small
bag that straps under my aerobars. Cutting up PB&J's works.

07-21-2004, 04:47 AM

"Dave Stallard" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ]...
> I did a 90 mile ride on Saturday. I finished pretty strongly, but hit
> the bonk in a couple of places in the middle - no power in my legs,
> feeling unequal to any gradient, etc. Strangely, the same places I did
> the last time, and not even steep hills.
>
> I take Clif bars and Powerade in my water bottle. I love the taste of
> Clif bars, but they don't sit well in my stomache while cycling.
> Towards the end of the ride, I'll step up to one of the caffeinated "Ice
> Series" Clif bars. I also use a GU gel pack for that one most
> difficult moment. Total for the ride: 2.5 Clif bars, one 100 calorie
> GU gel pack, and 40 ounces of Powerade, supplemented by probably 40-60
> ounces of regular water.
>
> Questions: Am I eating enough?

Sounds like about 1,000 calories, which seems reasonable for a ride that long.
Your initial glycogen reserves should be good for 60-70 miles at a very hard
pace (even longer for slower pace). After that, 500 calories/hr is about
right. I don't think you "bonked", your legs just got tired, bonking is quite
different, if you had, you'd remember it for a long time.

> Are there more digestible bars than Clif?

Probably the wrapper it comes in.

> I really want something that
> digests and comes online as soon as possible. (I don't like the GUs too
> much).

"Glycogen index" is a measure of how fast foods come online. Basically, you
want to eat an "anti-Atkins" diet. PB&J works well, as do virtually all the
non-greasy snack foods.

> Does anybody use one of those "musette" bags for food? (I bet if food
> was easier to reach, in smaller bites, I would eat more regularly during
> the ride.)

Rear jersey pockets work to some extent, but for very long rides I use a small
bag that straps under my aerobars. Cutting up PB&J's works.

07-21-2004, 06:43 AM

"Fx199" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ].com...
> >Subject: On-bike nutrition advice sought
> >From: Dave Stallard [Only registered and activated users can see links. ]
> >Date: 7/20/2004 7:23 PM US Eastern Standard Time
> >Message-id: <[Only registered and activated users can see links. ]>
> >
> >I did a 90 mile ride on Saturday. I finished pretty strongly, but hit
> >the bonk in a couple of places in the middle - no power in my legs,
> >feeling unequal to any gradient, etc. Strangely, the same places I did
> >the last time, and not even steep hills.
> >
> >[snip]
>
> I ride for 2-4 hours and never eat and barely drink Compared to whay I
read
> other people need. My rides are anywhere from 20-50 miles. Seems like you
> should be able to make it. Once in awhile I might bring a banana or a
piece of
> jerky.
> I eat and drink when I get back....

In my experience, 90 miles is completely different from 50 miles. It took
me a fifty mile ride before I even understood what bike shorts were for! I
could go 50 miles without eating, but I could not have a successful 90 mile
ride without anything. I doubt a banana or jerky would be very good in-ride
fuel for me. Powerbars work, but taste nasty. There's a pretty good deli
34 miles down the trail, which works as long as I don't have too much at
once.

--
+---- Kevin C. Saff ----+ F-15 | |Eagle
| Engineer, Boeing, StL | _____|_^_|_____
| Tracking/Fleet Support| * + [_(x)_] + *

07-21-2004, 06:43 AM

"Fx199" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ].com...
> >Subject: On-bike nutrition advice sought
> >From: Dave Stallard [Only registered and activated users can see links. ]
> >Date: 7/20/2004 7:23 PM US Eastern Standard Time
> >Message-id: <[Only registered and activated users can see links. ]>
> >
> >I did a 90 mile ride on Saturday. I finished pretty strongly, but hit
> >the bonk in a couple of places in the middle - no power in my legs,
> >feeling unequal to any gradient, etc. Strangely, the same places I did
> >the last time, and not even steep hills.
> >
> >[snip]
>
> I ride for 2-4 hours and never eat and barely drink Compared to whay I
read
> other people need. My rides are anywhere from 20-50 miles. Seems like you
> should be able to make it. Once in awhile I might bring a banana or a
piece of
> jerky.
> I eat and drink when I get back....

In my experience, 90 miles is completely different from 50 miles. It took
me a fifty mile ride before I even understood what bike shorts were for! I
could go 50 miles without eating, but I could not have a successful 90 mile
ride without anything. I doubt a banana or jerky would be very good in-ride
fuel for me. Powerbars work, but taste nasty. There's a pretty good deli
34 miles down the trail, which works as long as I don't have too much at
once.

--
+---- Kevin C. Saff ----+ F-15 | |Eagle
| Engineer, Boeing, StL | _____|_^_|_____
| Tracking/Fleet Support| * + [_(x)_] + *

07-21-2004, 06:43 AM

"Fx199" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ].com...
> >Subject: On-bike nutrition advice sought
> >From: Dave Stallard [Only registered and activated users can see links. ]
> >Date: 7/20/2004 7:23 PM US Eastern Standard Time
> >Message-id: <[Only registered and activated users can see links. ]>
> >
> >I did a 90 mile ride on Saturday. I finished pretty strongly, but hit
> >the bonk in a couple of places in the middle - no power in my legs,
> >feeling unequal to any gradient, etc. Strangely, the same places I did
> >the last time, and not even steep hills.
> >
> >[snip]
>
> I ride for 2-4 hours and never eat and barely drink Compared to whay I
read
> other people need. My rides are anywhere from 20-50 miles. Seems like you
> should be able to make it. Once in awhile I might bring a banana or a
piece of
> jerky.
> I eat and drink when I get back....

In my experience, 90 miles is completely different from 50 miles. It took
me a fifty mile ride before I even understood what bike shorts were for! I
could go 50 miles without eating, but I could not have a successful 90 mile
ride without anything. I doubt a banana or jerky would be very good in-ride
fuel for me. Powerbars work, but taste nasty. There's a pretty good deli
34 miles down the trail, which works as long as I don't have too much at
once.

--
+---- Kevin C. Saff ----+ F-15 | |Eagle
| Engineer, Boeing, StL | _____|_^_|_____
| Tracking/Fleet Support| * + [_(x)_] + *

07-21-2004, 06:43 AM

"Fx199" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ].com...
> >Subject: On-bike nutrition advice sought
> >From: Dave Stallard [Only registered and activated users can see links. ]
> >Date: 7/20/2004 7:23 PM US Eastern Standard Time
> >Message-id: <[Only registered and activated users can see links. ]>
> >
> >I did a 90 mile ride on Saturday. I finished pretty strongly, but hit
> >the bonk in a couple of places in the middle - no power in my legs,
> >feeling unequal to any gradient, etc. Strangely, the same places I did
> >the last time, and not even steep hills.
> >
> >[snip]
>
> I ride for 2-4 hours and never eat and barely drink Compared to whay I
read
> other people need. My rides are anywhere from 20-50 miles. Seems like you
> should be able to make it. Once in awhile I might bring a banana or a
piece of
> jerky.
> I eat and drink when I get back....

In my experience, 90 miles is completely different from 50 miles. It took
me a fifty mile ride before I even understood what bike shorts were for! I
could go 50 miles without eating, but I could not have a successful 90 mile
ride without anything. I doubt a banana or jerky would be very good in-ride
fuel for me. Powerbars work, but taste nasty. There's a pretty good deli
34 miles down the trail, which works as long as I don't have too much at
once.

--
+---- Kevin C. Saff ----+ F-15 | |Eagle
| Engineer, Boeing, StL | _____|_^_|_____
| Tracking/Fleet Support| * + [_(x)_] + *