FOOD - what do you eat on your rides?
07-15-15, 02:44 PM
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I like sliced bananas glued together with peanut-butter on homemade waffles. Using the fancy folding method on FeedZonePortables.
07-15-15, 02:55 PM
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I would say to learn a bit about nutrition, both in how much you burn for a given distance(different for everyone), how much you have in reserves, and how much you can take in per hour, and beware of listening to your body too much. I see plenty of guys I ride with who do that and stay well overweight despite putting in considerable miles every week.
07-15-15, 04:02 PM
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well i think its pretty obvious the answer isnt always a double bacon cheeseburger every half hour on a tempo ride
i just mean through trial and error and reading on nutrition that i learned my body needs 1g carb/.25g protein every minute, and it likes it spaced out every 15-30mins
the skratch labs books are great sources of said information
i just mean through trial and error and reading on nutrition that i learned my body needs 1g carb/.25g protein every minute, and it likes it spaced out every 15-30mins
the skratch labs books are great sources of said information
Last edited by Mumonkan; 07-15-15 at 05:03 PM. Reason: math is hard
07-15-15, 04:06 PM
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07-15-15, 09:06 PM
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I'm quite out of shape these days, depending on the terrain I'll probably go around 25-30 miles/2-3 hours. A lot of people are saying that for rides under 20 or 30 miles they won't need anything, but last time I did that I downed both water bottles, bought a Gatorade and downed that too, stopped a few times along the way to 'gather my thoughts', and then pigged out when I got home. So I figure that rationing better during my ride might help, even if it is only 20-30 miles. I had a Kind bar but took two bites and thought it was too dry - it could have also just been my mouth - since having a kid 6 months ago I'm severely out of shape and have only recently started to get back on the saddle. I'm headed out to Montaulk for a week so I plan to get some good riding in.
There are lots of good granola bars on the market now. Look for something close to 200 calories.
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07-16-15, 05:20 AM
#82
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Do the rules or suggestions change if your ride time crosses a normal mealtime? Eg. you go out at 10am for a 4hr ride. Your normal daily caloric intake is 2200 calories (presumably this goes up if your day includes a 4hr ride). Your ride is crossing the lunch hour. Anything wrong going thru say 800 calories of food on this ride?
07-16-15, 06:14 AM
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as long as youre replenishing what you put in and you dont fall into a caloric defecit (aka bonk)
i usually start my day before sunrise, make coffee, hearty oatmeal, hit the road and ride past lunch and get back a couple hrs after lunch. i inhale a protein shake, clean myself up and then make some real food then have dinner later on and i dont feel like i missed anything
i usually start my day before sunrise, make coffee, hearty oatmeal, hit the road and ride past lunch and get back a couple hrs after lunch. i inhale a protein shake, clean myself up and then make some real food then have dinner later on and i dont feel like i missed anything
07-16-15, 06:41 AM
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Do the rules or suggestions change if your ride time crosses a normal mealtime? Eg. you go out at 10am for a 4hr ride. Your normal daily caloric intake is 2200 calories (presumably this goes up if your day includes a 4hr ride). Your ride is crossing the lunch hour. Anything wrong going thru say 800 calories of food on this ride?
07-16-15, 07:04 AM
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If you ride a reasonable amount your body gets quite efficient at burning fat. That and the 2000 or so Cals of glycogen stored in well fueled body will take you a long way without any extra food. I usually ride 10-15 hrs/wk and seldom take anything other than water. A 3 hr ride I'll take some dates and eat if I need to but often don't. A 160km hilly ride, I'll start with 200 Cals in each bottle some dates and try and take in 200-250 Cals/hr usually by picking something up along the way.
07-16-15, 02:08 PM
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All great advice, and from what I see this is definitely based on personal preference or individual body characteristics. Sounds like i have to figure out what works... I already know that on a 2-3 hour ride I need some calories (at least now I do). A bunch of people mentioned dates or dried fruit which sounds pretty good, as do those waffle/peanutbutter/honey things. I'll probably try a few different things during my vacation. I hope to make some good progress in getting back into shape over the week.
07-16-15, 03:01 PM
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07-16-15, 04:19 PM
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150 to 200 calories is considered the max your body can process per hour. You can eat more than that, but the body won't process it. However, you can easily burn throught more than 200 calories per hour, so you start depleting your glycogen stores.
For me 2 hours is the threshold at which I start needing to eat during a ride. Unless it is a race/harder than usual pace or I skipped lunch/breakfast before the ride. And I believe Hammer Nutrition recommends you add protein on rides over two or three hours.
For me 2 hours is the threshold at which I start needing to eat during a ride. Unless it is a race/harder than usual pace or I skipped lunch/breakfast before the ride. And I believe Hammer Nutrition recommends you add protein on rides over two or three hours.
07-16-15, 04:45 PM
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Cliff Bars
Cliff Bar Builder Bars
But to make ones own snack? Let me actually read what others are saying cause I have not the slightest clue.
Cliff Bar Builder Bars
But to make ones own snack? Let me actually read what others are saying cause I have not the slightest clue.
07-16-15, 08:25 PM
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well i think its pretty obvious the answer isnt always a double bacon cheeseburger every half hour on a tempo ride
i just mean through trial and error and reading on nutrition that i learned my body needs 1g carb/.25g protein every minute, and it likes it spaced out every 15-30mins
the skratch labs books are great sources of said information
i just mean through trial and error and reading on nutrition that i learned my body needs 1g carb/.25g protein every minute, and it likes it spaced out every 15-30mins
the skratch labs books are great sources of said information
07-16-15, 08:28 PM
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07-23-15, 06:01 PM
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I live where it gets really hot (Redding, Ca). Energy is a premium around here when its above 100. I have taken dried fruit, in season fruit, apple sauce, granola bars ect.... Apple Sauce has saved my bacon more than once. I am still learning though. It really depends on the mileage your going to do. What part of day your training. I just do coffee before my morning rides usually its only 80 then. Anything over 100 I bring a piece of fruit or trusty apple sauce.
07-24-15, 08:46 PM
#96
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I take a date wrapped/rolled in squishy bread.
For an added treat dip the date/bread roll in brandy. These are good toward the end of a long ride.
For an added treat dip the date/bread roll in brandy. These are good toward the end of a long ride.
07-24-15, 09:33 PM
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Depending on the length/intensity of the ride I'll bring any combination of the following on multi-hour rides in order to consume roughly 160-200 calories per hour:
Power Bars
Whole-wheat Fig Bars from Costco
Nutella-Banana Waffle Sandwiches
Blondie Bars from Trader Joe's
Fruit Jellies from Trader Joe's
Stroopwaffles from Trader Joe's
Shot Blocks
Gels
For hydration, either just water, or for longer/hotter rides, water and some Skratch Hydration Mix
Power Bars
Whole-wheat Fig Bars from Costco
Nutella-Banana Waffle Sandwiches
Blondie Bars from Trader Joe's
Fruit Jellies from Trader Joe's
Stroopwaffles from Trader Joe's
Shot Blocks
Gels
For hydration, either just water, or for longer/hotter rides, water and some Skratch Hydration Mix
07-24-15, 10:01 PM
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Sugar, electrolytes, fat and protein. Available at most convenience stores.
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07-25-15, 08:12 PM
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water, Larabars, nuts, raisins, cranberries, bananas, salt, pbj sandwiches, beef jerky, spicy v-8, gu-shots, gu-bloks, sports beans, Clif bars, pickles, altoids mints, pork rinds, salt/vinegar potato chips, cheese crackers, gatorade, water, blackberries, ham, almond butter on crackers, sardines, bacon biscuits. Certainly more that I cannot recall at the moment.
I generally go with something that will replace salts and provide quick and slow carbs plus some protein. Blackberry season has me stopping often to grab a few from the side of the road. Those things are so good!
I generally go with something that will replace salts and provide quick and slow carbs plus some protein. Blackberry season has me stopping often to grab a few from the side of the road. Those things are so good!
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07-28-15, 01:08 AM
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Funny alot of these posts have great info but lack the following Why? For example you write "But be careful of eating much dried fruit. It contains lots of fiber which should be avoided if your ride has any intensity at all.
Why??