Training & Nutrition - Don't Want To Crash

I will be taking Gatorade, and was wondering about power bars for a three plus hour ride when it is hot and very humid.

I would hat to run out of gas before I get back. There are places to stop and eat if I had to, but I would rather not eat crap food anymore, and it seems that is the only thing you can get when you stop early in the AM.

You should eat something on a ride of that distance. Fig bars, power gels, granola, raisins, snack mixes with salted nuts and cereal are things I've tried... For sure, try things before you're out 3 hours on the road. I found that power bars didn't agree with my system very well and caused abdominal cramps. Bonk once on a really long ride and you won't forget it... eating and drinking are one of the top things that you have to do right to ride a long distance.

on my longer rides (better than 3 hrs) i take dried fruit and jerky. figurebetween them im getting a good balance of protein, carbs and salt. haven't had any trouble with a few 25-35 mile rides. also lots of water (2-3 bottles worth) spread out over the whole ride

Peanut butter sandwich, fig newtons, granola bars, bananas are all good stuff.

I found that power bars didn't agree with my system very well and caused abdominal cramps.

Same here - I use a pack of GU every hour and go thru at least 1 1/2 water bottles. I like to take a couple of Dum Dum lollipops on all my rides too. In addition to the extra sugar, they keep me from coughing my head off from the grime and dust in the air.

Someone should invent an IV that straps to your back that delivers fuel directly to your bloodstream. Now THAT would be hardcore.

Bars make a big ball in my stomach that doesn't digest till much later. Liquid is the way to go, but I can't usually afford it. I eat boiled potatoes and bagels from the day old bread store - only 89centsbag. Fig newtons are good too, keep experimenting till you find what works.

If you look at the calories and carb/protein/fat breakdown in a GU packet and the same amount of say lemon marange pie filling, you'll find they are not far off. Buy a small GU bottle and fill it with pie filling instead. The best part is a 16oz can of pie filling costs about the same as 2 GUs.