MS150 Nutrition

[roadnoob412]

Hey all,

With only about 10 days until the BP MS150, I'm getting a little nervous but excited at the same time since this is my first one. I want to make sure I'm as ready to go as I can be, and I think I've thought of everything and then something occurred to me.

Nutrition.

Is there anything special I could/should be eating the last few days leading up to the ride? I've heard from a few veterans that lots of water and fluids as well as good carbs are a good idea. What do you guys think?

Thanks in advance,
TB

[CCFISH81]

I've done it plenty of times. I think what you eat and drink on the day of the ride is far more important. This is likely the longest you will ride all year in 1 day. Here are some basic recommendations

1. Drink 1 Bottle minimum between rest stops- Simple- This is the absolute minimum for me.
2. Eat something at every rest stop- Orange, Banana, Granola bar, cookies, whatever...
3. Eat Lunch- it might be 10 in the morning when you get to lunch- you might not be hungry, but you need to eat no matter.
4. Check you equipment over after day 1- Give it the 5 minute inspection.. brakes rubbing? true wheels? flat tires? Ect Ect
5. Eat Breakfast... both days..

On the rest day- Enjoy a shiner or 2 or 3
Spend the money- get a massage on the rest day if your team provides them

If you ride in 30 dollar shorts- Get new ones- Spend 100 - Note: This year I am riding the team shorts which are no name cheap brand- However on day 2 back to my trusted Pearl Iz' I rode 70 miles yesterday on my team shorts just to check and make sure i didn't rub my nuts off. I made it- If you have not worn your "team" shorts, Do a check out ride with them. I reccomend the space race this weekend...

[yeamac]

Check this website out for all the nutrition info you need and more:

http://www.ultracycling.com/nutrition/nutrition.html

From things I have read and experienced, I would eat more carbs starting 3 days prior to the ride. Pasta on Wednesday, Double Dave's Pizza Lunch Buffet on Thursday, and more pasta on Fri is my plan, but you don't want too much fat, so pasta with red sauce is better than creamy sauces. Also 3 days prior to the MS150 start drinking more water/liquids. You want to pee clear and often. If you are not getting up at least once in the night to go to the bathroom you are not drinking enough.

The danger with "just eating/drinking enough the day of the ride" is that many people simply do not drink enough to replace what they loose on the ride, even though they think they will do that. It is important to start a few days early with hydration/nutrition so that your body is filled to the gills, so even when you fail to eat/drink like you should on the ride you will still come out with little ill effects. But do drink as much as you can on the ride. Me, on any ride of 80 miles or more, I try to drink, but never end up drinking as much as I should.

[bluebottle1]

From things I have read and experienced, I would eat more carbs starting 3 days prior to the ride. Pasta on Wednesday, Double Dave's Pizza Lunch Buffet on Thursday, and more pasta on Fri is my plan, but you don't want too much fat, so pasta with red sauce is better than creamy sauces. Also 3 days prior to the MS150 start drinking more water/liquids. You want to pee clear and often. If you are not getting up at least once in the night to go to the bathroom you are not drinking enough.


+1

Lay off alcohol and limit your caffeine intake as well. I try to make sure I'm drinking plenty of water for about three days before the ride. As for diet, my regular diet is pretty low fat anyway, and I go for decent complex carbs most of the time. Pasta that you eat on Wednesday is going to have very little effect on what you do on Saturday, so I wouldn't bother sweating over foods until the day before the ride.

[yeamac]

...Pasta that you eat on Wednesday is going to have very little effect on what you do on Saturday, so I wouldn't bother sweating over foods until the day before the ride.

Sounds right, but at least it gives me a good excuse to eat good for 3 days in a row. :D

Also, I know the OP just asked about nutrition, but also make sure to taper your training just before the ride. Any printed century schedule should have this built in. Something like 20 miles on Wednesday, 10 miles of riding on Thursday, and just a quick 5 mile ride on Friday to keep the legs loose but not really expending any energy. That way you are good and rested for the MS150.

[SpiderMike]

As for beer on Saturday night, just remember... "There is a fine line between Saturday night and Sunday morning" - Jimmy Buffett And something I learned form my first year, pizza is not a good idea. The team I rode with in '06 had pizza for dinner. Sunday wasn't so good.

As Sunday, beer and fajitas never tasted so good. Thanks to the Texican (South Austin) for being my official recovery food and beverage source two years in a row:D

[dr. nate]

If the pizza isn't dripping all over you then you should be ok. I'd go easy on the cheese too.

Pasta is great, but I'd stay away from BBQ soaked in a gallon of sauce.

Just keep in mind that your going to need lots of fluid. Carry a bottle of water with you at all times and try to drink every time you change tasks at work. Staying hydrated is a must. I'd also stay away from carbonated drinks until your done on Sunday. You'll be surprised how much better you'll feel just by cutting those out of your diet.

Just remember, drink water!!! If you don't like the taste of water by itself, then try alternatives that aren't heavy on sugar.

-Nate

[froggmann]

If the pizza isn't dripping all over you then you should be ok. I'd go easy on the cheese too.

Pasta is great, but I'd stay away from BBQ soaked in a gallon of sauce.

Just keep in mind that your going to need lots of fluid. Carry a bottle of water with you at all times and try to drink every time you change tasks at work. Staying hydrated is a must. I'd also stay away from carbonated drinks until your done on Sunday. You'll be surprised how much better you'll feel just by cutting those out of your diet.

Just remember, drink water!!! If you don't like the taste of water by itself, then try alternatives that aren't heavy on sugar.

-Nate

+1 ^

Load up on pasta and taters the day before, stay away from high fat foods. Eliminate sodas all next week and if you are a coffee drinker, keep it to a minimum. Start hydrating 3 days before, drink until your urine is clear. On Saturday evening/night keep drinking water or gatorade if you have leg cramps.

[roadnoob412]

Thanks you guys for all the great replies! I planned on making my homemade spaghetti sauce early next week and just having that with wheat pasta and a salad pretty much every night. I'll probably splurge the last night or two and make some garlic bread as well.

I've already been cutting back on the coffee in the morning. I used to be a 3-6 cup person, and I've been limiting it to no more than 2 cups every day. I think I'll skip pretty much everything but water and the occasional gatorade after a ride this week coming up as well as far as hydration is concerned. Good advice you guys.

Thanks again.

Oh - p.s. --> Anyone have any experience with Endurox? A buddy told me about it and tried it as a post ride drink - not the best tasting stuff, but I have to say it kept me from getting my usual post ride headache the day I tried it after doing the 70 mile route on the Katy Ram Challenge.

-TB

[saintsfan342000]

If your team has a non-nasty-light/ultra beer keg in LaGrange, get yourself a cupful and down it as soon as you get there. It'll give you some quick carbs, and will also settle your nerves.

While it is very important to keep the carbs coming during the ride, don't neglect the fact that your body needs protein too. Cliff bars are a very well balanced energy bar for long rides like this. Also, they should have protein bars at the rest stops. Grab one and save it for when you've finished. Pure Protein bars use whey protein, which is very quickly absorbed, and will be good for your muscles.