On-bike nutrition advice sought - Page 6 - Cycling Mob: Road Cycling, Mountain Biking and More

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 [Only registered and activated users can see links. ]

07-22-2004, 12:53 PM

--
Eric Gunnerson

Visit the C# product team at [Only registered and activated users can see links. ]
Eric's blog is at [Only registered and activated users can see links. ]

This posting is provided "AS IS" with no warranties, and confers no rights.
"Bob in CT" <ctviggen.x@adelphia.net> wrote in message
news

psbh6lttq6snke8@news.snet.sbcglobal.net...
> On Wed, 21 Jul 2004 12:16:17 -0700, Eric Gunnerson
> <ericgu_nospam@microsoft.nospam.com> wrote:
>
> > I generally aim for around 200 calories per hour (50 calories every 15
> > minutes), and you'd be pretty close to that on your ride. If your
stomach
> > isn't tolerating the clif bars, it may be that you're eating too much at
> > once, you're working too hard to be able to digest much of anything, or
> > they
> > just don't agree with you. I'd suggest trying some other bars.
> >
>
> 200 calories per hour? I average about 100 or less calories per hour.

Yep. But I generally do my long rides early in the morning, so I haven't
really had breakfast. I'll have something (a banana, some fruit), and then
I'll start eating after 30 minutes on the bike. It changes based on where I
am in the ride - I tend to be closer to 400 calories in the first couple of
hours, and then I drop down after that. I probably eat less than 200 on the
last hour.

07-22-2004, 12:53 PM

--
Eric Gunnerson

Visit the C# product team at [Only registered and activated users can see links. ]
Eric's blog is at [Only registered and activated users can see links. ]

This posting is provided "AS IS" with no warranties, and confers no rights.
"Bob in CT" <ctviggen.x@adelphia.net> wrote in message
news

psbh6lttq6snke8@news.snet.sbcglobal.net...
> On Wed, 21 Jul 2004 12:16:17 -0700, Eric Gunnerson
> <ericgu_nospam@microsoft.nospam.com> wrote:
>
> > I generally aim for around 200 calories per hour (50 calories every 15
> > minutes), and you'd be pretty close to that on your ride. If your
stomach
> > isn't tolerating the clif bars, it may be that you're eating too much at
> > once, you're working too hard to be able to digest much of anything, or
> > they
> > just don't agree with you. I'd suggest trying some other bars.
> >
>
> 200 calories per hour? I average about 100 or less calories per hour.

Yep. But I generally do my long rides early in the morning, so I haven't
really had breakfast. I'll have something (a banana, some fruit), and then
I'll start eating after 30 minutes on the bike. It changes based on where I
am in the ride - I tend to be closer to 400 calories in the first couple of
hours, and then I drop down after that. I probably eat less than 200 on the
last hour.

07-22-2004, 12:53 PM

--
Eric Gunnerson

Visit the C# product team at [Only registered and activated users can see links. ]
Eric's blog is at [Only registered and activated users can see links. ]

This posting is provided "AS IS" with no warranties, and confers no rights.
"Bob in CT" <ctviggen.x@adelphia.net> wrote in message
news

psbh6lttq6snke8@news.snet.sbcglobal.net...
> On Wed, 21 Jul 2004 12:16:17 -0700, Eric Gunnerson
> <ericgu_nospam@microsoft.nospam.com> wrote:
>
> > I generally aim for around 200 calories per hour (50 calories every 15
> > minutes), and you'd be pretty close to that on your ride. If your
stomach
> > isn't tolerating the clif bars, it may be that you're eating too much at
> > once, you're working too hard to be able to digest much of anything, or
> > they
> > just don't agree with you. I'd suggest trying some other bars.
> >
>
> 200 calories per hour? I average about 100 or less calories per hour.

Yep. But I generally do my long rides early in the morning, so I haven't
really had breakfast. I'll have something (a banana, some fruit), and then
I'll start eating after 30 minutes on the bike. It changes based on where I
am in the ride - I tend to be closer to 400 calories in the first couple of
hours, and then I drop down after that. I probably eat less than 200 on the
last hour.

07-22-2004, 12:53 PM

--
Eric Gunnerson

Visit the C# product team at [Only registered and activated users can see links. ]
Eric's blog is at [Only registered and activated users can see links. ]

This posting is provided "AS IS" with no warranties, and confers no rights.
"Bob in CT" <ctviggen.x@adelphia.net> wrote in message
news

psbh6lttq6snke8@news.snet.sbcglobal.net...
> On Wed, 21 Jul 2004 12:16:17 -0700, Eric Gunnerson
> <ericgu_nospam@microsoft.nospam.com> wrote:
>
> > I generally aim for around 200 calories per hour (50 calories every 15
> > minutes), and you'd be pretty close to that on your ride. If your
stomach
> > isn't tolerating the clif bars, it may be that you're eating too much at
> > once, you're working too hard to be able to digest much of anything, or
> > they
> > just don't agree with you. I'd suggest trying some other bars.
> >
>
> 200 calories per hour? I average about 100 or less calories per hour.

Yep. But I generally do my long rides early in the morning, so I haven't
really had breakfast. I'll have something (a banana, some fruit), and then
I'll start eating after 30 minutes on the bike. It changes based on where I
am in the ride - I tend to be closer to 400 calories in the first couple of
hours, and then I drop down after that. I probably eat less than 200 on the
last hour.

07-22-2004, 12:53 PM

--
Eric Gunnerson

Visit the C# product team at [Only registered and activated users can see links. ]
Eric's blog is at [Only registered and activated users can see links. ]

This posting is provided "AS IS" with no warranties, and confers no rights.
"Bob in CT" <ctviggen.x@adelphia.net> wrote in message
news

psbh6lttq6snke8@news.snet.sbcglobal.net...
> On Wed, 21 Jul 2004 12:16:17 -0700, Eric Gunnerson
> <ericgu_nospam@microsoft.nospam.com> wrote:
>
> > I generally aim for around 200 calories per hour (50 calories every 15
> > minutes), and you'd be pretty close to that on your ride. If your
stomach
> > isn't tolerating the clif bars, it may be that you're eating too much at
> > once, you're working too hard to be able to digest much of anything, or
> > they
> > just don't agree with you. I'd suggest trying some other bars.
> >
>
> 200 calories per hour? I average about 100 or less calories per hour.

Yep. But I generally do my long rides early in the morning, so I haven't
really had breakfast. I'll have something (a banana, some fruit), and then
I'll start eating after 30 minutes on the bike. It changes based on where I
am in the ride - I tend to be closer to 400 calories in the first couple of
hours, and then I drop down after that. I probably eat less than 200 on the
last hour.

07-22-2004, 04:16 PM

Dave,
You did not eat enough for a 90 mile ride.

First, you can digest 3 grams of carbohydrates per pound of body
weight per hour, without slowing down peak athletic performance. Carbs
need to be matched to water best in a 6% to 8% ratio also to avoid
cramping, certainly thicker than 10% will slow you down.
The best way to do this is drink enough sports drink to get 3 grams
of carbs per hour per pound of body weight. There are lots of ways to
get carbs, but sports drinks are already in the optimum ratio and have
electrolytes.
Second, adding protein to a sport drink does increase endurance even
more:

http://my.webmd.com/content/article/90/100586.htm?lastselectedguid={5FE84E90-BC77-4056-A91C-9531713CA348}

If your 90 mile ride is not a competitive race, drink Endurox R4 for
lunch (rest for 45 minutes), and also right at the end of the ride.

Cheers,
Bruce Freeburger
[Only registered and activated users can see links. ]

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.
>
> 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?
>
> 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).
>
> 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

07-22-2004, 04:16 PM

Dave,
You did not eat enough for a 90 mile ride.

First, you can digest 3 grams of carbohydrates per pound of body
weight per hour, without slowing down peak athletic performance. Carbs
need to be matched to water best in a 6% to 8% ratio also to avoid
cramping, certainly thicker than 10% will slow you down.
The best way to do this is drink enough sports drink to get 3 grams
of carbs per hour per pound of body weight. There are lots of ways to
get carbs, but sports drinks are already in the optimum ratio and have
electrolytes.
Second, adding protein to a sport drink does increase endurance even
more:

http://my.webmd.com/content/article/90/100586.htm?lastselectedguid={5FE84E90-BC77-4056-A91C-9531713CA348}

If your 90 mile ride is not a competitive race, drink Endurox R4 for
lunch (rest for 45 minutes), and also right at the end of the ride.

Cheers,
Bruce Freeburger
[Only registered and activated users can see links. ]

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.
>
> 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?
>
> 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).
>
> 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

07-22-2004, 04:16 PM

Dave,
You did not eat enough for a 90 mile ride.

First, you can digest 3 grams of carbohydrates per pound of body
weight per hour, without slowing down peak athletic performance. Carbs
need to be matched to water best in a 6% to 8% ratio also to avoid
cramping, certainly thicker than 10% will slow you down.
The best way to do this is drink enough sports drink to get 3 grams
of carbs per hour per pound of body weight. There are lots of ways to
get carbs, but sports drinks are already in the optimum ratio and have
electrolytes.
Second, adding protein to a sport drink does increase endurance even
more:

http://my.webmd.com/content/article/90/100586.htm?lastselectedguid={5FE84E90-BC77-4056-A91C-9531713CA348}

If your 90 mile ride is not a competitive race, drink Endurox R4 for
lunch (rest for 45 minutes), and also right at the end of the ride.

Cheers,
Bruce Freeburger
[Only registered and activated users can see links. ]

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.
>
> 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?
>
> 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).
>
> 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

07-22-2004, 04:16 PM

Dave,
You did not eat enough for a 90 mile ride.

First, you can digest 3 grams of carbohydrates per pound of body
weight per hour, without slowing down peak athletic performance. Carbs
need to be matched to water best in a 6% to 8% ratio also to avoid
cramping, certainly thicker than 10% will slow you down.
The best way to do this is drink enough sports drink to get 3 grams
of carbs per hour per pound of body weight. There are lots of ways to
get carbs, but sports drinks are already in the optimum ratio and have
electrolytes.
Second, adding protein to a sport drink does increase endurance even
more:

http://my.webmd.com/content/article/90/100586.htm?lastselectedguid={5FE84E90-BC77-4056-A91C-9531713CA348}

If your 90 mile ride is not a competitive race, drink Endurox R4 for
lunch (rest for 45 minutes), and also right at the end of the ride.

Cheers,
Bruce Freeburger
[Only registered and activated users can see links. ]

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.
>
> 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?
>
> 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).
>
> 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