Training & Nutrition - New thoughts on energy foods

I pushed my limits to 80 miles on the bike today, ride went well, i didn't bonk my lungs are a bit sore when i breathe deep, but this happened the first time i pushed myself and didn't happen again, so i figure this is something im going to have to deal with when i really push myself.

I tried some new foods on this ride, i shot for 250 per hour and ended up eating:
0:00-0:59- fig newton
1:00-1:59- cliff bar
2:00-2:59- shot blocks (to get in some sodium in my system and let the cliff bar digest)
3:00-3:59- fig newton
4:00-5:00- power bar

So in total I took in 1,175 calories (including the scoop of gatorade concentrate i put in my first bottle of water)

Energy wise I think this worked well and i thank all you guys for your advice, it might have been a bit much food but what i really noticed was how sick i felt after i ate the final power bar, I think i need to avoid consuming more than 2 type of energy foods, between the cliff bar, shot blocks and powerbar i felt really sick. I need to find some convenient conventional foods to bring. The fig bars and pretzels i eat work well, i was thinking maybe potatoes?

Sure, I love potatoes. They do hit a spot on those cold rainy days, on mile 50. One downside to them is that they are a bit bulky to carry, and don't pack as much calories per volume as energy bars.

I like dried fruit like apricots, cherries, prunes, etc. Apples are tasty when they're in season. PB&J is another favorite. I usually stop in a little park or cemetery rather than eating on the bike. (Same rule for peeing!)

Actually, since I don't ride at a throw-up pace on long rides, I like to stop at a nice restaurant for a little lunch. :)

I'll check out the dried fruit, maybe mix that with some nuts! I think i will always bring at least one cliff bar but im done with power bars, those things make me sick, and i gotta say those cliff bars really give you a kick in the ass, i guess i had to switch back from power bars to notice, this was the first cliff bar i'd had on the bike in a long time. Also I notice they release slower and more consistently than the power bars.

So far i have
Fig Bars
Whole Wheat Pretzel sticks
dried fruit and nuts


any other ideas, i'd like to stay away from things like cookies but i generally don't eat them and i don't want to get a taste for them again...weird i know but bear with me.

Here's what I eat on long rides ...

1) Over energy bars, I prefer things like:

-- cereal bars
-- breakfast bars
-- granola bars
-- dried fruit bars
-- cookies of all sorts
-- salted almonds
-- salted cashews
-- dried apricots
-- bananas


And then I stop at convenience stores and restaurants along the way and pick up things like:

-- pastries
-- more cookies
-- potato chips
-- cheezies
-- more nuts


And meal items like:

-- French toast
-- Mashed potatoes
-- French fries
-- Hamburgers
-- Perogies
-- Pizza
-- Garlic Bread
-- Cinnamon Buns
-- Pizza Pops
-- Cheese sticks
-- Chicken sandwiches
-- Subs
-- Bacon and eggs
-- Pancakes
-- Toast and jam

And when all else fails ....... Ensure.

Oh, and I drink HEED now instead of Gatorade or any other sports drinks.

I read that a lot of European riders eat bread.

I read that a lot of European riders eat bread.

When I cycle in France, I live on the food from the patisseries! YUMMY!!! :love:

Breakfast consists of chocolate croissants and pain du chocolat (a type of bread with chocolate chunks), which, incidentally, they deliver to the campgrounds.

Lunch might be a sandwich from a patisserie with fruit tarts or Paris-Brests or eclairs for deserts ... and some more eclairs or fruit tarts or other pastries of some sort for an afternoon snack.

And then some kind of bread to eat with supper.


You can cycle a long way in France with what you can find in patisseries. :)

I am also a fan of dried prunes and apricots.

Just read carefully the nutrition information on dried fruits. Some have tons of sugar and come out to 100 calories for 28 grams. Which is basically 3-4 tiny dried fruit pieces. A handful of those could easily add up to 300+ calories.


I'll check out the dried fruit, maybe mix that with some nuts! I think i will always bring at least one cliff bar but im done with power bars, those things make me sick, and i gotta say those cliff bars really give you a kick in the ass, i guess i had to switch back from power bars to notice, this was the first cliff bar i'd had on the bike in a long time. Also I notice they release slower and more consistently than the power bars.

So far i have
Fig Bars
Whole Wheat Pretzel sticks
dried fruit and nuts


any other ideas, i'd like to stay away from things like cookies but i generally don't eat them and i don't want to get a taste for them again...weird i know but bear with me.

I wish they had like cliff bars with less sugar, i wouldn't even care if they were more bland, the sugar just makes me sick. I've been eating these things during the day called Larabars, they have 220 calories and arn't as overwhelming as cliff bars. They're basically fruit and nuts smashed up in a bar, theres like 4 ingredients in them lol. They work really well as an afternoon snack but i'm not sure how they'd stack up riding.

I gotta say the fig bars were a GREAT addition to my food arsenal so I'm going to stick with those.

I wish they had like cliff bars with less sugar, i wouldn't even care if they were more bland, the sugar just makes me sick. I've been eating these things during the day called Larabars, they have 220 calories and arn't as overwhelming as cliff bars. They're basically fruit and nuts smashed up in a bar, theres like 4 ingredients in them lol. They work really well as an afternoon snack but i'm not sure how they'd stack up riding.

I gotta say the fig bars were a GREAT addition to my food arsenal so I'm going to stick with those.

Well if you like those you might want to check out Dr. Weil bars
http://www.naturespath.com/products/bars
Personally I didn't really like the taste, but I also not a big fan of Larabars.

I wish they had like cliff bars with less sugar, i wouldn't even care if they were more bland, the sugar just makes me sick. I've been eating these things during the day called Larabars, they have 220 calories and arn't as overwhelming as cliff bars. They're basically fruit and nuts smashed up in a bar, theres like 4 ingredients in them lol. They work really well as an afternoon snack but i'm not sure how they'd stack up riding.

I gotta say the fig bars were a GREAT addition to my food arsenal so I'm going to stick with those.

If the sugar bothers you, try eating half as much of the Clif bar as you usually would.

I find that Clif bars digest extremely easily and I feel refuled 5 minutes later from the simple carbs, and the complex carbs tied up in the fiber keep my energized for awhile after that. Larabars are great but take a bit longer to digest for me. Also harder to find. But I love the ginger flavor...

Banannas are a sweet ride food.

Raw honey too, I use that stuff instead of those cheesey energy shot blocks. Always a believer that man doesn't do very well when he tries to improve on nature in terms of food items... though I guess my affinity to carrot cake Clif bars kind of contradicts that :D

PBJ is good for the sodium re-up. Good minerals+B vitamins in whole grain breads too.

Actually, since I don't ride at a throw-up pace on long rides, I like to stop at a nice restaurant for a little lunch. :)

Any ride over about 70 miles, I always plan for a lunch stop somewhere in the middle. I have no problems eating sandwiches, spaghetti, salads, etc, and hopping right back on the bike.

Mexican is a no go however.

Az

I hate the shot blocks but it was really hot and thought i'd need some more sodium...i'll never use those again, i need to find something to replenish electrolytes after im done with my gatorade mix.

I hate the shot blocks but it was really hot and thought i'd need some more sodium...i'll never use those again, i need to find something to replenish electrolytes after im done with my gatorade mix.

Take a couple electrolyte pills ... or eat potato chips or beef jerky.

electrolyte pills....link?

electrolyte pills....link?

Hammer Nutrition Products ... E-Caps

http://www.hammernutrition.com/

That's where you can also pick up HEED and Hammer Gel.

You can also get electrolyte pills in just about any health and nutrition store. Check your local mall.

I wish they had like cliff bars with less sugar, i wouldn't even care if they were more bland, the sugar just makes me sick. I've been eating these things during the day called Larabars, they have 220 calories and arn't as overwhelming as cliff bars. They're basically fruit and nuts smashed up in a bar, theres like 4 ingredients in them lol. They work really well as an afternoon snack but i'm not sure how they'd stack up riding.


I agree with you on too much sugar. Try the Clif Nectar bars, they are similar to Lara bars. I have taken both riding.

I gotta say i was impressed by the cliff bars today, i usually brought them with me rock climbing but man, soooo much better than power bars.

I am also a fan of dried prunes and apricots.

dried prunes? Umm isn't that kind of redundant?:D


Just read carefully the nutrition information on dried fruits. Some have tons of sugar and come out to 100 calories for 28 grams.

That's why I make my own. It is AMAZING what foods they add sugar to. Dried pineapple? Mango? Both of which I have bought only to find it was soaked in sugar prior to drying. Both are AWESOME dried at home with no additives by the way. I can also dehydrate foods to my personal liking.

-D

Everything in the US is overdone with sugar drives me nuts.

Hey has anyone ever tried seedless dates?!

That's why I make my own. It is AMAZING what foods they add sugar to. Dried pineapple? Mango? Both of which I have bought only to find it was soaked in sugar prior to drying. Both are AWESOME dried at home with no additives by the way. I can also dehydrate foods to my personal liking.

-D

Even if they have no sugar added, dried fruits are pretty much pure sugar.

I always like to use something a little more wholesome so I don't get the whole sick stomach feeling, A turkey sandwich plain on wheat is great. Some Gels, mini pretzels are good, and actually I read somewhere that Slipstream Chipotle likes to use pilled potatoes with a pinch of parmesan cheese inside. To much sugar or sweet stuff can be bad news on a long ride.

Well 5.5 hours is the longest i've ever ridden for so i wasn't sure if 1200 calories was more than i needed to take in or not enough, i felt pretty good afterwards, i still want to be loosing weight.

electrolyte pills....link?

I personally like these:

http://www.runnersgear.com/page/R/PROD/LVA-001

sweet

Even if they have no sugar added, dried fruits are pretty much pure sugar.

Right. Your point is? Mine is that there is no need to ADD sugar to dried fruits.

I personally cannot stomach bananas when riding for some reason, but dried bananas I can. And a banana's worth dried takes up a fraction of space. I just have to make up for it in a little more water.

All I am saying is that if you like dried fruits a good dehydrator is worth looking into. Better quality dried fruits to eat and saves money.

-D

How much do they run, because I can't afford to keep buying them.

Everything in the US is overdone with sugar drives me nuts.

Hey has anyone ever tried seedless dates?!

Can't stand dates alone. SUPER sweet.

-D

How much do they run, because I can't afford to keep buying them.

I assume you are asking me?

Well i got lucky that mine was free:D My inlaws bought us one. It is this model (http://www.excaliburdehydrator.com/5-Tray-SMALL-GARDEN-Excalibur-3500-41-37-regular-prod.htm). The company makes a smaller one for $120.

From reading after the fact that this is a pretty good unit. It is HUGE however. I use it a ton, especially during the growing season (have a family garden) and still I rarely have more than 3 trays going at a time.

The 2 big things I like about it is that with the design I notice no cross flavors. Ie I often dehyrdate multiple things (bananas on one tray, apples on another) at the same time. My apples dont take like bananas etc.

Also, it is really fast. A batch of bananas is usually done in 3-4 hours vs days for some cheap models (as I have read at least).

With kids now I don't really even buy fruit specifically for dehydrating. Naturally we buy lots of fruits (apples bananas grapes pineapple etc). But usually something starts to go bad before it is finished. Instead of going bad, when things get to a certain point I just dehydrate them instead of throwing them out. Even with Yogurt. When yogurt reaches its sell by date I spread it on parchment paper and dehydrate it for yogurt "leather".

So it saves money in that sense rather than having things that might otherwise go bad.

Plus we always have healthier snacks around. I would prefer my kids to have a snack of apple chips, made at home from organic apples, than anything I can buy.

FWIW I have had that dehydrator for 12 years without a single problem. And I would say over the last 12 years it has run an average of 1 day a week.

Hope that helps


-D

Right. Your point is? Mine is that there is no need to ADD sugar to dried fruits.

I personally cannot stomach bananas when riding for some reason, but dried bananas I can. And a banana's worth dried takes up a fraction of space. I just have to make up for it in a little more water.

All I am saying is that if you like dried fruits a good dehydrator is worth looking into. Better quality dried fruits to eat and saves money.

-D

I totally agree with you. My point (if I had one ;)) was aimed at people who won't eat a Snickers bar because it has "too much sugar" but they'll eat a fistful of dried fruit--which has a lot more sugar than the Snickers.

I'll have to try dried bananas. My quarrel with bananas is that sometimes they get squished in my pocket or backpack. What a mess! :eek:

I totally agree with you. My point (if I had one ;)) was aimed at people who won't eat a Snickers bar because it has "too much sugar" but they'll eat a fistful of dried fruit--which has a lot more sugar than the Snickers.

I'll have to try dried bananas. My quarrel with bananas is that sometimes they get squished in my pocket or backpack. What a mess! :eek:

And yes that is a good point. Although pound for pound you would still be better off with the sugar from home dried fruits than a snickers. It will still be healthier.

But it is important to keep that in mind. My kids eat a fair amount of dried fruit. It is better than them eating crap. But you have to still control portions. I have to do the same when I eat on the bike since dried bananas take up less space so I have to be careful not to eat the equivalent of 4 :eek:

My biggest beef is with store bought banana chips. They are generall fried!!! to give them their crispyness.

-D

Correct me if I'm wrong but natural sugars are absorbed by the body more effectively than the processed sugar in a snickers.

Correct me if I'm wrong but natural sugars are absorbed by the body more effectively than the processed sugar in a snickers.

I don't know if it is generally more "effectively" but they are processed differently.

Sucrose (table sugar) is rapidly broken down into glucose and fructose. The glucose is absorbed into the body quickly, which is what gives you that sugar high. It also kicks the crap out of your pancreas in an effort to boost insulin production to offset the sugar high.

Fructose (fruit sugars) must be processed through the liver first. So fructose is absorbed into the body mose slowly and doesn't give you the sugar spike.

Which is better? Well both get readily turned into fat if you eat too much. It could be argued that fructose is easier on your bodily systems overall and will give you a longer lasting energy boost.


But I am certainly no expert. That is my layman's view of it.

I think thats pretty spot on.

I don't think I'd have 1100 calories on an 80-mile ride, but that's me. I like these guys:

http://ecx.images-amazon.com/images/I/51pSBSnYk-L._AA280_PIbundle-12,TopRight,0,0_AA280_SH20_.jpg

The reason I ate so much was because it was my first time doing that many miles so i figured it would be better to eat a bit more and not bonk.