Training & Nutrition - What should I eat to do a 170 km ride

I would like to know what to the best thing to eat to keep me going on this ride.

I have been only doing 30 km rides at a time at the monent.

I normally eat musuli, lots of it every morning, it keeps me going but I think that would be too much to start out at 7 am. I would just be too full

I think the ride should take about 6 to 7 hours.

I was thinking of small serving of oatmeal with milk. Take my multi vitaman, fish oil

Then have an energy bar 150 cal every hour along with 500 mil of water every hour.

How does that sound?

Or instead of just energy bars eat almonds

You will most likely get a lot of answers on this and no 2 will be the same

I regularly ride 100 mile rides that usually take 5 to 6 hrs depending on how many hills  I hydrate the day before with lots of water. I start my morning off with whole grain and nut pancakes ( or 2 cups oatmeal ) and 4 egg whites. After the first 1.5 to 2 hr. I start taking a Gu, Hammer gel, what ever you use about every 45 min to hr. at my ½ way point I eat a Banana and a Cliff bar and take a shot of Hammer gel / Sustained energy mix. Hit the Gu, every 45 until I am done. When I finish I have a good 4 to 1 carb / Protein meal or drink When its hot, like Texas is most of the time. I mix one of my water bottles ½ water ½ pickle juice. I have never bonked using this program

That what works for me.

Plan to consume approx. 250 calories per hour. Those calories can come from your sports drink of choice and/or your solid food.

Eat what you crave ... if you're craving that bag of potato chips, go for it. You likely need the salt. If you crave that cinnamon bun, go for it, you likely need the carbs.


Here, have a look around this site ... especially at the Nutrition articles:
http://www.ultracycling.com/

Whatever you want. Just make sure you eat enough of it and stay hydrated.

Am I right one should not really ride after eating a large breakfast?

that was why I was thinink of eating light before I ride.

How about a big meal the night before?

I leave at I hope 7 am

I'm about 188 cm (6'2") tall and weigh about 86 kg (190 lbs, 13.5 stone). I need about 1 liter of water per hour. Less and I get both grumpy and crampy.

Cheers!

Am I right one should not really ride after eating a large breakfast?

that was why I was thinink of eating light before I ride.

How about a big meal the night before?

I leave at I hope 7 am


You can eat a big breakfast, if you can stomach it, but just ride slowly to start. And it really doesn't matter what you eat the night before ... except, perhaps, you might want to avoid really spicy food.

You can eat a big breakfast, if you can stomach it, but just ride slowly to start. And it really doesn't matter what you eat the night before ... except, perhaps, you might want to avoid really spicy food.

+1

and... i'd recommend bananas for the potassium. stops you from cramping... easily carried (if you plan on carrying food), tasty, and generally good for you, haha!

i also like to eat chocolate before a ride. don't know if it's all that great for you, but i do it. Galaxy = AMAZING.

I prefer real food on the biike to gels etc. They key is to experiment during training to ensure what you eat on your big ride will work.

There is some good info in this century training guide (http://cycling.dingdangdo.com/training/training_for_a_century.php). Also as mentioned earlier check out the ultra cycling site.