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Thread: Metric Century

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    Metric Century

    Hi ,
    I am going to do a metric century next month and was wondering if anyone could give me a straightforward nutrition list for the ride?? I am 5'3 and 196 lbs. My average speed during the rides I do is about 15-17 mph. How many calories an hour should I be taking in at my weight?? I certainly don't want to gain any weight! Thanks in advance!!

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    Quote Originally Posted by fmvapp View Post
    Hi ,
    I am going to do a metric century next month and was wondering if anyone could give me a straightforward nutrition list for the ride?? I am 5'3 and 196 lbs. My average speed during the rides I do is about 15-17 mph. How many calories an hour should I be taking in at my weight?? I certainly don't want to gain any weight! Thanks in advance!!
    A metric century is 62 miles. It's not that long a ride.

    What was the longest ride you've done? What kind of terrain are you doing at 15-17mph? What kind of terrain is the 62 mile ride?

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    cycles per second Gonzo Bob's Avatar
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    I've read that most people can't really process more than about 250-300 cal/hr. I'd shoot for that.

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    Gears? CliftonGK1's Avatar
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    Quote Originally Posted by Gonzo Bob View Post
    I've read that most people can't really process more than about 250-300 cal/hr. I'd shoot for that.
    Yep. I'm 240ish, and I aim for 250 cal/hr on my rides.
    "I feel like my world was classier before I found cyclocross."
    - Mandi M.

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    Senior Member wirehead's Avatar
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    IMHO, only you will know. Different people sweat at different paces, have different favorite foods, have different metabolisms, have different levels of energy storage, etc.

    Go out on some nice 40-50 mi rides and practice eating. Whatever works for those rides will work for your metric century. Some people are really really really sensitive to what they eat. I don't seem to be.

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    Senior Member lonesomesteve's Avatar
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    If I'm riding that far I typically eat 250 - 300 calories (e.g. one Clif Bar) on the whole ride, sometimes nothing at all. A metric century isn't a long enough ride for eating to be much of an issue. Which means it's a good opportunity for you to expirament, find out what food works for you. Just don't eat much more than about 250 calories/hr.

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    kle
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    Meh, forget worrying about losing or gaining weight on the ride. Just stay hydrated and fed. You're burning something like 1000 calories an hour anyways. What you burn off in sweat and calories you should be replacing with liquids and foods.

    When I ride long stuff like that (anything longer than 40 miles), I try to eat one snack and go through 1 to 1.5 bottles every 20 miles (which at my speeds, works out to about 1.5 hours), with my routes planned out so that I'll be able to stop at a convenience store or something to replenish my bottles/food about as often.

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    Senior Member johnknappcc's Avatar
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    Another BF member got me hooked on bringing Dates, and I like some crackers for the salt.

    However, I don't pay attention to the caloric intake, just eat if you feel like it. A metric is a pretty easy ride (depending on terrain) you may just want to bring a cliff bar along as others have said. I just can't stomach them myself.

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    lungbuster estabro's Avatar
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    Simple.

    Goo every 10 mi. Cliff bar every 20. Water as needed. Won't sip on gatorade, etc. because I hate to get stuck with the taste in my mouth.

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    Senior Member johnknappcc's Avatar
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    Quote Originally Posted by estabro View Post
    Won't sip on gatorade, etc. because I hate to get stuck with the taste in my mouth.
    I bring mints for this very purpose.

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    Uber Goober StephenH's Avatar
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    Just go ride and eat when you get hungry. Don't overcomplicate it.
    "be careful this rando stuff is addictive and dan's the 'pusher'."

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    Senior Member yeamac's Avatar
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    Quote Originally Posted by estabro View Post
    Goo every 10 mi. Cliff bar every 20. Water as needed. Won't sip on gatorade, etc. because I hate to get stuck with the taste in my mouth.
    I try to sip on Gatorade/sports drink because I hate to get stuck with the taste of Goo or Cliff bar in my mouth. If I eat food I've found Fig newtons, pretzels, dried cranberries, and host of other "normal" foods to sit well with me.

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    sch
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    A good meal the hour or two before starting, with some starchy protein is a start. Most people have
    enough stored glycogen in muscle and to a lesser degree liver to get them to 40-50mi before a distinct
    decrement in energy production begins (otherwise known as the bonk). The equivalent of 1-2 snickers
    bars, 32 oz of gatorade will suffice to bridge over to 60-65miles. If you are going longer distances
    you need to start fueling by about 30mi so the gut can keep those calories coming, and eat something
    every 5-10mi there after in the amounts mentioned by other posters. I find that drinking fluids in the
    amounts of 0.7-1.2 oz/mile depending on temperature is essential. An initial 12-20 0z load just before
    starting is a good idea. Water is ok but some electrolytes and calories are necessary above 30-40miles
    hence the gatorade. Other more expensive sport drinks are available. Some hate gatorade, I think
    Heed tastes like tab plus a dollop of horse piss. Chocolate milk is another option I find palatable.
    Hydration status can be assessed best by 1) do you urinate at least every 30-50miles? 2) how much
    weight drop occurs during a ride? If you finish a ride more than 3-4# lighter than when you start, you
    are dehydrated, that is all water going out, and some salt, assuming you didn't vomit or have diarrhea.
    Last edited by sch; 08-23-09 at 07:51 PM.

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