On-bike nutrition advice sought - Page 7 - Cycling Mob: Road Cycling, Mountain Biking and More

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, 08:45 PM

I've a fair bit of experience with unsupported ultra-long rides (200
miles+/400 kms) ; I find the camelbacks filled with water are great
for such rides; you can fill them right up with water and have a nice
constant supply for your ride; on my bike I'll carry 2 bottles of
water with extra-concentration of gatorade mix powder in them. I find
riding on an empty stomache works best for me with lots of water and
concentrated gatorade. I don't really suffer from hunger although I
will sometimes fantasize about whats in the fridge when I get home. It
works for me because the water and gatorade can get quickly into my
system when I need it, I don't get cramps and my breathing is not
hindered as when I have food in there. I found that energy bars etc.
don't hit the spot and in fact make me feel more hungry and tired. I
do most of my long rides on hot days, cold days you don't need to as
much water and should have some quick energy handy to stave off the
cold (eg a chocolate bar). I try not to stop at all- except at lights
or for a pee. It can be hard to get going after stoping to fix a flat
or a mech- but I make sure to take the time to ensure the job is done
right.If I am dying on the final run home (last 2 hrs ) I'll run into
a 7-11 and get a Big Gulp full of pepsi & ice- pour that in my water
bottle- shake- de-fizz it and drink real fast. The next 40 min or so
I'm like a rocket then I'm close enough to home.

"Eric Gunnerson" <[Only registered and activated users can see links. ]> wrote in message news:<41001b57$[Only registered and activated users can see links. ]>...
> --
> 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, 08:45 PM

I've a fair bit of experience with unsupported ultra-long rides (200
miles+/400 kms) ; I find the camelbacks filled with water are great
for such rides; you can fill them right up with water and have a nice
constant supply for your ride; on my bike I'll carry 2 bottles of
water with extra-concentration of gatorade mix powder in them. I find
riding on an empty stomache works best for me with lots of water and
concentrated gatorade. I don't really suffer from hunger although I
will sometimes fantasize about whats in the fridge when I get home. It
works for me because the water and gatorade can get quickly into my
system when I need it, I don't get cramps and my breathing is not
hindered as when I have food in there. I found that energy bars etc.
don't hit the spot and in fact make me feel more hungry and tired. I
do most of my long rides on hot days, cold days you don't need to as
much water and should have some quick energy handy to stave off the
cold (eg a chocolate bar). I try not to stop at all- except at lights
or for a pee. It can be hard to get going after stoping to fix a flat
or a mech- but I make sure to take the time to ensure the job is done
right.If I am dying on the final run home (last 2 hrs ) I'll run into
a 7-11 and get a Big Gulp full of pepsi & ice- pour that in my water
bottle- shake- de-fizz it and drink real fast. The next 40 min or so
I'm like a rocket then I'm close enough to home.

"Eric Gunnerson" <[Only registered and activated users can see links. ]> wrote in message news:<41001b57$[Only registered and activated users can see links. ]>...
> --
> 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, 08:45 PM

I've a fair bit of experience with unsupported ultra-long rides (200
miles+/400 kms) ; I find the camelbacks filled with water are great
for such rides; you can fill them right up with water and have a nice
constant supply for your ride; on my bike I'll carry 2 bottles of
water with extra-concentration of gatorade mix powder in them. I find
riding on an empty stomache works best for me with lots of water and
concentrated gatorade. I don't really suffer from hunger although I
will sometimes fantasize about whats in the fridge when I get home. It
works for me because the water and gatorade can get quickly into my
system when I need it, I don't get cramps and my breathing is not
hindered as when I have food in there. I found that energy bars etc.
don't hit the spot and in fact make me feel more hungry and tired. I
do most of my long rides on hot days, cold days you don't need to as
much water and should have some quick energy handy to stave off the
cold (eg a chocolate bar). I try not to stop at all- except at lights
or for a pee. It can be hard to get going after stoping to fix a flat
or a mech- but I make sure to take the time to ensure the job is done
right.If I am dying on the final run home (last 2 hrs ) I'll run into
a 7-11 and get a Big Gulp full of pepsi & ice- pour that in my water
bottle- shake- de-fizz it and drink real fast. The next 40 min or so
I'm like a rocket then I'm close enough to home.

"Eric Gunnerson" <[Only registered and activated users can see links. ]> wrote in message news:<41001b57$[Only registered and activated users can see links. ]>...
> --
> 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, 08:45 PM

I've a fair bit of experience with unsupported ultra-long rides (200
miles+/400 kms) ; I find the camelbacks filled with water are great
for such rides; you can fill them right up with water and have a nice
constant supply for your ride; on my bike I'll carry 2 bottles of
water with extra-concentration of gatorade mix powder in them. I find
riding on an empty stomache works best for me with lots of water and
concentrated gatorade. I don't really suffer from hunger although I
will sometimes fantasize about whats in the fridge when I get home. It
works for me because the water and gatorade can get quickly into my
system when I need it, I don't get cramps and my breathing is not
hindered as when I have food in there. I found that energy bars etc.
don't hit the spot and in fact make me feel more hungry and tired. I
do most of my long rides on hot days, cold days you don't need to as
much water and should have some quick energy handy to stave off the
cold (eg a chocolate bar). I try not to stop at all- except at lights
or for a pee. It can be hard to get going after stoping to fix a flat
or a mech- but I make sure to take the time to ensure the job is done
right.If I am dying on the final run home (last 2 hrs ) I'll run into
a 7-11 and get a Big Gulp full of pepsi & ice- pour that in my water
bottle- shake- de-fizz it and drink real fast. The next 40 min or so
I'm like a rocket then I'm close enough to home.

"Eric Gunnerson" <[Only registered and activated users can see links. ]> wrote in message news:<41001b57$[Only registered and activated users can see links. ]>...
> --
> 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, 08:45 PM

I've a fair bit of experience with unsupported ultra-long rides (200
miles+/400 kms) ; I find the camelbacks filled with water are great
for such rides; you can fill them right up with water and have a nice
constant supply for your ride; on my bike I'll carry 2 bottles of
water with extra-concentration of gatorade mix powder in them. I find
riding on an empty stomache works best for me with lots of water and
concentrated gatorade. I don't really suffer from hunger although I
will sometimes fantasize about whats in the fridge when I get home. It
works for me because the water and gatorade can get quickly into my
system when I need it, I don't get cramps and my breathing is not
hindered as when I have food in there. I found that energy bars etc.
don't hit the spot and in fact make me feel more hungry and tired. I
do most of my long rides on hot days, cold days you don't need to as
much water and should have some quick energy handy to stave off the
cold (eg a chocolate bar). I try not to stop at all- except at lights
or for a pee. It can be hard to get going after stoping to fix a flat
or a mech- but I make sure to take the time to ensure the job is done
right.If I am dying on the final run home (last 2 hrs ) I'll run into
a 7-11 and get a Big Gulp full of pepsi & ice- pour that in my water
bottle- shake- de-fizz it and drink real fast. The next 40 min or so
I'm like a rocket then I'm close enough to home.

"Eric Gunnerson" <[Only registered and activated users can see links. ]> wrote in message news:<41001b57$[Only registered and activated users can see links. ]>...
> --
> 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.

08-03-2004, 05:03 PM

Dave Stallard <[Only registered and activated users can see links. ]> wrote:
> 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.

I hear you. While I don't have any problems with Clif bars per se
(they're much yummier than the gooey PowerBars), long rides tend to make
me lose my appetite, sometimes to the point where I can't eat much of
anything.

> 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
>
> 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).

Have you tried Clif Shot gel packs? I haven't tried GU, so I can't
compare, but I find Clif Shots (which are made of brown rice syrup)
quite easy to stomach. Two weeks ago, I was riding under the hot
afternoon sun, tired, hadn't eaten much, and past the point where even
nibbling on a Clif bar was too much for me. Yet I was able to sip on
one or two Clif Shots.

(Some flavors also come with caffeine -- strawberry and mocha, I think.)

Of course, the downside is that these things cost more money than bars
(which themselves cost more money than snacks, so it's all relative).
And you need to wash them down, which can be annoying when you've
already used up your water.

(Oh, and I also learned that carrying used wrappers next to your maps
in your handlebar bag can be messy.)
--
Frederic Briere <*> [Only registered and activated users can see links. ]

=> <[Only registered and activated users can see links. ]> IS NO MORE: <http://www.abacomsucks.com> <=

08-03-2004, 05:03 PM

Dave Stallard <[Only registered and activated users can see links. ]> wrote:
> 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.

I hear you. While I don't have any problems with Clif bars per se
(they're much yummier than the gooey PowerBars), long rides tend to make
me lose my appetite, sometimes to the point where I can't eat much of
anything.

> 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
>
> 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).

Have you tried Clif Shot gel packs? I haven't tried GU, so I can't
compare, but I find Clif Shots (which are made of brown rice syrup)
quite easy to stomach. Two weeks ago, I was riding under the hot
afternoon sun, tired, hadn't eaten much, and past the point where even
nibbling on a Clif bar was too much for me. Yet I was able to sip on
one or two Clif Shots.

(Some flavors also come with caffeine -- strawberry and mocha, I think.)

Of course, the downside is that these things cost more money than bars
(which themselves cost more money than snacks, so it's all relative).
And you need to wash them down, which can be annoying when you've
already used up your water.

(Oh, and I also learned that carrying used wrappers next to your maps
in your handlebar bag can be messy.)
--
Frederic Briere <*> [Only registered and activated users can see links. ]

=> <[Only registered and activated users can see links. ]> IS NO MORE: <http://www.abacomsucks.com> <=

08-03-2004, 05:03 PM

Dave Stallard <[Only registered and activated users can see links. ]> wrote:
> 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.

I hear you. While I don't have any problems with Clif bars per se
(they're much yummier than the gooey PowerBars), long rides tend to make
me lose my appetite, sometimes to the point where I can't eat much of
anything.

> 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
>
> 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).

Have you tried Clif Shot gel packs? I haven't tried GU, so I can't
compare, but I find Clif Shots (which are made of brown rice syrup)
quite easy to stomach. Two weeks ago, I was riding under the hot
afternoon sun, tired, hadn't eaten much, and past the point where even
nibbling on a Clif bar was too much for me. Yet I was able to sip on
one or two Clif Shots.

(Some flavors also come with caffeine -- strawberry and mocha, I think.)

Of course, the downside is that these things cost more money than bars
(which themselves cost more money than snacks, so it's all relative).
And you need to wash them down, which can be annoying when you've
already used up your water.

(Oh, and I also learned that carrying used wrappers next to your maps
in your handlebar bag can be messy.)
--
Frederic Briere <*> [Only registered and activated users can see links. ]

=> <[Only registered and activated users can see links. ]> IS NO MORE: <http://www.abacomsucks.com> <=

08-03-2004, 05:03 PM

Dave Stallard <[Only registered and activated users can see links. ]> wrote:
> 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.

I hear you. While I don't have any problems with Clif bars per se
(they're much yummier than the gooey PowerBars), long rides tend to make
me lose my appetite, sometimes to the point where I can't eat much of
anything.

> 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
>
> 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).

Have you tried Clif Shot gel packs? I haven't tried GU, so I can't
compare, but I find Clif Shots (which are made of brown rice syrup)
quite easy to stomach. Two weeks ago, I was riding under the hot
afternoon sun, tired, hadn't eaten much, and past the point where even
nibbling on a Clif bar was too much for me. Yet I was able to sip on
one or two Clif Shots.

(Some flavors also come with caffeine -- strawberry and mocha, I think.)

Of course, the downside is that these things cost more money than bars
(which themselves cost more money than snacks, so it's all relative).
And you need to wash them down, which can be annoying when you've
already used up your water.

(Oh, and I also learned that carrying used wrappers next to your maps
in your handlebar bag can be messy.)
--
Frederic Briere <*> [Only registered and activated users can see links. ]

=> <[Only registered and activated users can see links. ]> IS NO MORE: <http://www.abacomsucks.com> <=