Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling Do you enjoy centuries, double centuries, brevets, randonnees, and 24-hour time trials? Share ride reports, and exchange training, equipment, and nutrition information specific to long distance cycling. This isn't for tours, this is for endurance events cycling

User Tag List

Reply
 
Thread Tools Search this Thread
Old 08-19-09, 09:55 AM   #1
fmvapp
Junior Member
Thread Starter
 
Join Date: Mar 2009
Bikes:
Posts: 19
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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!!
fmvapp is offline   Reply With Quote
Old 08-19-09, 10:12 AM   #2
njkayaker
Senior Member
 
Join Date: Sep 2007
Bikes:
Posts: 9,539
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 96 Post(s)
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?
njkayaker is offline   Reply With Quote
Old 08-19-09, 10:17 AM   #3
Gonzo Bob
cycles per second
 
Gonzo Bob's Avatar
 
Join Date: Oct 2003
Location: Minnesota
Bikes: Vitus Aluminum, DiamondBack Apex, Softride Powerwing 700, "Generic" Ishiwata 022, Trek OCLV 110
Posts: 1,790
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I've read that most people can't really process more than about 250-300 cal/hr. I'd shoot for that.
Gonzo Bob is offline   Reply With Quote
Old 08-19-09, 10:21 AM   #4
CliftonGK1
Senior Member
 
CliftonGK1's Avatar
 
Join Date: Jul 2006
Location: Columbus, OH
Bikes: '08 Surly Cross-Check, 2011 Redline Conquest Pro, 2012 Spesh FSR Comp EVO, 2015 Trek Domane 6.2 disc
Posts: 11,380
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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.
CliftonGK1 is offline   Reply With Quote
Old 08-19-09, 12:21 PM   #5
wirehead
Senior Member
 
wirehead's Avatar
 
Join Date: Jul 2007
Location: Sunnyvale, CA
Bikes:
Posts: 317
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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.
wirehead is offline   Reply With Quote
Old 08-19-09, 12:58 PM   #6
lonesomesteve
Senior Member
 
lonesomesteve's Avatar
 
Join Date: Dec 2008
Location: Seattle, WA
Bikes:
Posts: 511
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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.
lonesomesteve is offline   Reply With Quote
Old 08-21-09, 10:04 AM   #7
kle
Senior Member
 
kle's Avatar
 
Join Date: Aug 2007
Location: a few miles from the W&OD Trail, Virginia
Bikes: 2007 Trek 1500, 2002 Trek 5200
Posts: 155
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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.
kle is offline   Reply With Quote
Old 08-21-09, 10:26 AM   #8
johnknappcc
Senior Member
 
johnknappcc's Avatar
 
Join Date: Feb 2009
Location: Columbus, OH
Bikes: A beautiful columbus steel frame, 1986 Schwinn Voyageur touring bike, Currently Undergoing Overhaul
Posts: 910
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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.
johnknappcc is offline   Reply With Quote
Old 08-22-09, 05:49 PM   #9
estabro
lungbuster
 
estabro's Avatar
 
Join Date: Sep 2008
Location: 132 & Bush
Bikes: Trek 5000 Road, SSFG Road, Kona FS MTN, Frankenbike
Posts: 653
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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.
estabro is offline   Reply With Quote
Old 08-22-09, 07:43 PM   #10
johnknappcc
Senior Member
 
johnknappcc's Avatar
 
Join Date: Feb 2009
Location: Columbus, OH
Bikes: A beautiful columbus steel frame, 1986 Schwinn Voyageur touring bike, Currently Undergoing Overhaul
Posts: 910
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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.
johnknappcc is offline   Reply With Quote
Old 08-22-09, 09:47 PM   #11
StephenH
Uber Goober
 
StephenH's Avatar
 
Join Date: Sep 2007
Location: Dallas area, Texas
Bikes:
Posts: 11,282
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 21 Post(s)
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'."
StephenH is offline   Reply With Quote
Old 08-23-09, 03:11 PM   #12
yeamac
Senior Member
 
yeamac's Avatar
 
Join Date: Nov 2006
Location: Central IL
Bikes: 2013 Marin Pioneer Trail MTB; 2012 Marin Verona T3; 2012 Marin Bridgeway; 2008 Cannondale Touring 2; 1996 Cannondale MT1000 tandem
Posts: 1,075
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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.
yeamac is offline   Reply With Quote
Old 08-23-09, 07:48 PM   #13
sch
Senior Member
 
Join Date: May 2003
Location: Mountain Brook. AL
Bikes:
Posts: 3,037
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 28 Post(s)
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.
sch is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 05:16 AM.