Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling - Fueling Question

Good Morning to Everyone on the Board –

A question about food and riding…

When I go out for a ride, I bring along fuel – energy bars, Clif whatever, sports drinks, gels…you get the point. These, however, seem to have come about in the past 20 years or so (could be longer, but this is when I’ve noticed them).

My question then, is: What did riders eat before all these were invented? Fruit? Nuts? PB&J? The only insight I have on past fueling involves a set of early 1900’s TdF prints that show the guys drinking beer and smoking…but that’s it.

I ask because I’ve been reading about food (specifically, In Defense of Food), and was toying with trying to fuel using whole foods (foods that are not processed or have additives; not the overpriced grocery store).

…’course, if I have to resort to drinking beer on a ride, then so be it :D

Thanks.

GORP!




(Good Ol' Raisins and Peanuts)

I think there has been discussion on this in other threads, but it doesn't hurt to start another thread to keep it topical.

Many of the decisions on how to refuel -- using the manufactured high-energy sources such as gels, powders and so on, or "real" foods" comes from individual LD riding experience.

I've used both styles, ranging from exclusively high-energy sources and exclusively real foods, and have now settled on a combination of the two.

Much depends on the rider's intensity, and the ability of their intestinal system to digest whatever food they take in at that intensity.

I think you will find that the high-intensity riders like the efficiency of high-energy fuel sources, whereas the slower riders like me tend to take time out on events to eat, and supplement their energy requirements with gels and bars.

But really, in the old days, riders ate what was there. And if you look at the intensity of their rides, I suspect you would find that it wasn't that high, so their digestion was able to handle what they ate (and the beer).

Introduce sport science (physiology and biomechanics) from the 1960s, and you will find a flurry of world records and much higher average speeds on stage events since then. Sport nutrition became a part of that equation.

I had a number of 200k's where I just really lagged along in the ride. They were also rides in the summer, and I was drinking so much, I didn't feel much like eating, and I think that was part of the problem. So one thing I've tried to do on 200k's is to bring several batches of Perpetuum along in baggies and drink it in my water bottles as I go. What I find, though, is that while it doesn't seem like you'd need that much of it, it gets heavy and bulky in a hurry. From which I deduce that riders on longer rides are basically going to be eating whatever they find in local 7-11's and restaurants. Which includes stuff like sandwiches. Seems like I've heard baked potatoes extolled as an energy source for riding.

I recall reading about pro roadies having special sandwiches in their musette bags during stage races, back in the day. (Panini, maybe?) IIRC these were foil-wrapped thin sandwiches with fruit and cream cheese filling. I've given thought to trying some of these myself. I suspect the challenge with some "natural" foods (like cream cheese) would be preventing spoilage. I've also read that foods with a high glycemic index (i.e. white bread) are more easily converted to glycogen when ingested during exercise. Bananas are another old-time favorite, as are cookies, fig bars, etc.

Panini wrapped in waxed paper was the standard. They're still good, but a little hard to find in the US. You could get a panini grill and learn to make them yourself. They're a little greasier than the stuff that's popular now, which is heavily racer influenced. On this endurance forum, though, a little fat and protein is a good thing. Traditional bread, olive oil, prosciutto, and a little cheese. Maybe a little avocado. Not what you want to eat right before a big climb, but a good munch at the top.

pierogi, stuff them with whatever you want... high fructose fruit for quick energy and protein for long energy.

Seems like I've heard baked potatoes extolled as an energy source for riding. Boiled potatoes is what I heard. They're easier to digest.
Bananas as a source of potassium to keep from cramping up. For quick energy I'd carry dried apricots, real chocolate bars and dextrose tablets (from a local german delicatessen). I'd also carry an orange or two. My quick stop at a deli was german potato salad (no mayonnaise) followed by rice or bread pudding. If I were riding in a country where the water was rumored to be questionable, like France, I'd be sure to have a big bowl of soup for hydration.

I must confess my two experiences with beer disasters. Bicycling ran a story around 1975 extolling beer's virtues. It was supposed to have the right combination of salts and carbs, etc. It nearly wrecked me the first time I tried it with 15 miles to go on a 150 miler. They give you a free beer at the end of PBP. I felt the beer going to my head, as I was finishing the glass. I quickly downed two baguettes to sop up what was left before it got into my blood stream. I was successful. My friend did not realize what was happening. I discovered that he was a loud drunk.

Boiled potatoes is what I heard. They're easier to digest.
Bananas as a source of potassium to keep from cramping up. For quick energy I'd carry dried apricots, real chocolate bars and dextrose tablets (from a local german delicatessen). I'd also carry an orange or two. My quick stop at a deli was german potato salad (no mayonnaise) followed by rice or bread pudding. If I were riding in a country where the water was rumored to be questionable, like France, I'd be sure to have a big bowl of soup for hydration.

I must confess my two experiences with beer disasters. Bicycling ran a story around 1975 extolling beer's virtues. It was supposed to have the right combination of salts and carbs, etc. It nearly wrecked me the first time I tried it with 15 miles to go on a 150 miler. They give you a free beer at the end of PBP. I felt the beer going to my head, as I was finishing the glass. I quickly downed two baguettes to sop up what was left before it got into my blood stream. I was successful. My friend did not realize what was happening. I discovered that he was a loud drunk.

Speaking of reduced blood volumes... For a cheap night go donate blood and then have a beer! Don't have another one or you'll be on the floor!

Sandwiches. Turkey, thick slice of cheese, lots of good mustard, whole wheat bread. I like to munch on almonds and fig newtons. Fruit too. On the last 300k I did, I stopped for lunch halfway through and had a big cheese burger and coke. It was good enough for a split-negative.

I agree with Stephen that eating whatever they find in local Stripes, 7-11's and restaurants. Sure you can carry energy gells and power bars but you can carry only so much. That is the reason for the control points in the first place.

Bread and dripping. Best energy food you'll find.

I agree with Stephen that eating whatever they find in local Stripes, 7-11's and restaurants. Sure you can carry energy gells and power bars but you can carry only so much. That is the reason for the control points in the first place.

I would stay out of the 7-11 unless it was an emergency. Just because you're exercising doesn't mean the "bad" food won't add up.

everyone has different metabolism or digestive system and me otoh.
i can eat anything during my long distance rides or short(racing)

on LDR..i bring some avocado and boiled potatoes also some peanuts and the rest of fuel i grab and go at 7-11
and also some high colesterol chinese foods or pizza when i'm too hungry..heck i eat whatever i want!hahaha..i know it sound like dumb, what works for me doesn't mean it will work for you too.

i found out my my source of fuel is come from eating lot of fats and offcourse carbs too.so..cyclist need to find out what kind/type of fuel source for them individually.

bananas and oranges, peeled and split into sections. I tried apples until one day I dropped one. They roll like crazy and mashed apple is not very edible. They are a mess if you cut them up. It's hard to beat a banana as a cycling food except that they are a little heavy. We used to rate rides on how many bananas it took to complete them. Someone would ask how far you rode and the answer would be "one banana ride" or "two banana ride." This is before the invention of electronic odometers.

bananas and oranges, peeled and split into sections. I tried apples until one day I dropped one. They roll like crazy and mashed apple is not very edible. They are a mess if you cut them up. It's hard to beat a banana as a cycling food except that they are a little heavy. We used to rate rides on how many bananas it took to complete them. Someone would ask how far you rode and the answer would be "one banana ride" or "two banana ride." This is before the invention of electronic odometers.

Tally me banana!


http://www.youtube.com/watch?v=PMigXnXMhQ4

Cinnamon Raisin English Muffins with peanut butter and jam.

I would stay out of the 7-11 unless it was an emergency. Just because you're exercising doesn't mean the "bad" food won't add up.

Usually, convenience stores are the controls, so you're obligated to buy something there. But one key is being selective about what you eat. I mention sandwiches, for example, and a lot of the stores have regular meat-and-bread sandwiches like you'd fix at home. Not the greatest food, but not as bad as doughnuts, either.

One of the ladies on our rides was stopped at a control and pulled out a bagel from her bag. I don't know the details, but evidently, she can't or won't eat a lot of the normal snack-type junk food. She mentioned liking one particular route because the controls were at grocery stores instead of convenience stores, and that gave her better options on the food. And one of the other routes had a bakery along the way, and she liked that.

From the Wikipedia article on PBP:


The 1931 professional event saw victory by Australian (http://en.wikipedia.org/wiki/Australia) Hubert Opperman (http://en.wikipedia.org/wiki/Hubert_Opperman) with a sprint on the finish velodrome (http://en.wikipedia.org/wiki/Velodrome) after his long solo breakaway was neutralized just outside Paris. Opperman's finishing time was a record 49 hours 21 minutes, despite constant rain. His diet included 12 pounds of celery (http://en.wikipedia.org/wiki/Celery), which he thought an important energy source (celery's energy content is minuscule, but it may have been a source of fluid and salt).


...But really, in the old days, riders ate what was there. And if you look at the intensity of their rides, I suspect you would find that it wasn't that high, so their digestion was able to handle what they ate (and the beer).

Um... the fastest time ever for PBP was 38hours 55min, set in 1951 by Maurice Diot. I'd say that's pretty intense. Of course professional racers used methamphetamine quite a bit in those days...

It's hard to beat bananas. And avocados.