When to eat on a 50 mile ride and how long to rest
01-30-16, 12:02 PM
#76
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That's just the thing about the 20mph average claim. I have a 3.5 mile lap I regularly do around my neighborhood-- all right turns, no need to stop, never have to unclip. It's moderate, with 107ft of altitude gain, mostly spread over two longer grades. I can maintain 17mph for a lap and stay in the top of Z1 or very low Z2-- HR around 122bpm. Taking average lap speed up just a single mile per hour to 18mph will boost me to the middle of Z3, around 144bpm, and I can hold that for around a metric. I can do the 17mph pace quite literally all day. To manage the lap at 20mph avg I'm in the top of Z4, and can manage to string that to maybe two in a row.
Maintaining 20mph for any significant period of time while riding solo is a tough chore, if we're talking about average terrain. I have a street that cuts the center of the valley I live in, with virtually no altitude change for about a 15 mile stretch. I manage ~23mph moving speed from end to end... but that ride will invariably be in the 17-18mph average, because it's in the real world, with stoplights and traffic and everything else.
So when I see claims of 20mph average for 50 miles-- unless the poster does this riding thing for a living-- I remain skeptical.
Maintaining 20mph for any significant period of time while riding solo is a tough chore, if we're talking about average terrain. I have a street that cuts the center of the valley I live in, with virtually no altitude change for about a 15 mile stretch. I manage ~23mph moving speed from end to end... but that ride will invariably be in the 17-18mph average, because it's in the real world, with stoplights and traffic and everything else.
So when I see claims of 20mph average for 50 miles-- unless the poster does this riding thing for a living-- I remain skeptical.
Last edited by Dan333SP; 01-30-16 at 12:06 PM.
01-30-16, 12:13 PM
#77
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Humorous thread going on.
I rode a leisurely 51 miles last weekend, flat terrain and chilly weather. I took two water bottles, a sports drink, two protein bars and an orange. I went through all the fluids but only nibbled on one of the protein bars after about 25 miles.
Regular breakfast of oatmeal and coffee - don't remember what I had for dinner the night before.
I can't keep up with the 2.5 hours here lol. It was almost 4 hours on the bike for me.
I rode a leisurely 51 miles last weekend, flat terrain and chilly weather. I took two water bottles, a sports drink, two protein bars and an orange. I went through all the fluids but only nibbled on one of the protein bars after about 25 miles.
Regular breakfast of oatmeal and coffee - don't remember what I had for dinner the night before.
I can't keep up with the 2.5 hours here lol. It was almost 4 hours on the bike for me.
07-13-16, 06:55 AM
#78
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I am a newbie and rode 58 miles last weekend on Sunday morning and 40 miles last night. I go through two bottles of Gatorade and never came off the bike.
07-13-16, 08:24 AM
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I brought me some mandarin orange(easy peel). Banana is good too for quick energy + potassium for less cramp.
I drink lots of water. No gatorade. I heard it might dilute salt which lead to more cramping.
For long trip, I usually cycle to small town, eat something, relax, then cycle back.
I drink lots of water. No gatorade. I heard it might dilute salt which lead to more cramping.
For long trip, I usually cycle to small town, eat something, relax, then cycle back.
07-13-16, 10:08 AM
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I'm certainly not a randonnier just a regular rider capable of doing a 50 on any given day, and certainly no expert on nutrition but I'll relate what works for me.
I'm beginning to believe porking out on pasta the night before probably has less benefit than we think, but like anything else in cycling, if it works for you, do it. There is some research out there that contradicts carb loading. My theory is you can only cram so much carbs in your muscle tissue. I eat primarily vegetable diet, so I will be more conscious of my carb intake few days preceding ride. I'll increase the carbs, staying mainly with low glycemic carbs like jasmine rice, etc. I also up my intake of fruits like strawberries and watermelon.
I do eat a high carb meal the night before, but not stuffing myself. I also eat a high carb meal like waffles with syrup or peanut butter and bananas about 1 1/2 hrs before the ride. I always eat a banana regardless. Don't focus just on carbs you need protein on a ride also.
During the ride, it depends. If the ride if it supported, I eat what they have. I have to have more than trail mix, though. If the rest stops are too far apart to suit me, then I eat on the road, generally some kind of energy bar or fig newtons. (BIG fan of Payday candy bars). If the rest stops have little Debbie oatmeal bars, I eat one and grab one to go.
Limit your rest stops to 10 minutes or so after that muscles start to tighten up. Stopping every 10 miles seems excessive unless you have to, like you can't drink while pedalling. Also, on nutrition, if you're consuming an electrolyte product with carbs you should factor that into what you're consuming. Lately I've been using the Power Bar electrolyte mix (has maltodextrin instead of dextrose) and mix it 2/3 strength. Sugary drinks like Gatorade disagree with me. They also seem to make me more hungry, probably because they increase insulin too much. I always keep a couple gels on me just in case.
Hammer nutrition has some good info based on science.
You'll get lots of advice. I've ridden with guys who eat all kinds of weird stuff. At a store stop, one guy drank a tall beer and a fistful of vanilla taffy. Another guy all I've ever seen him eat are snickers bars and cokes and he rips of centuries like I ride 20 miles.
Its a very individual thing we all need to do some research and figure it what works.
I'm beginning to believe porking out on pasta the night before probably has less benefit than we think, but like anything else in cycling, if it works for you, do it. There is some research out there that contradicts carb loading. My theory is you can only cram so much carbs in your muscle tissue. I eat primarily vegetable diet, so I will be more conscious of my carb intake few days preceding ride. I'll increase the carbs, staying mainly with low glycemic carbs like jasmine rice, etc. I also up my intake of fruits like strawberries and watermelon.
I do eat a high carb meal the night before, but not stuffing myself. I also eat a high carb meal like waffles with syrup or peanut butter and bananas about 1 1/2 hrs before the ride. I always eat a banana regardless. Don't focus just on carbs you need protein on a ride also.
During the ride, it depends. If the ride if it supported, I eat what they have. I have to have more than trail mix, though. If the rest stops are too far apart to suit me, then I eat on the road, generally some kind of energy bar or fig newtons. (BIG fan of Payday candy bars). If the rest stops have little Debbie oatmeal bars, I eat one and grab one to go.
Limit your rest stops to 10 minutes or so after that muscles start to tighten up. Stopping every 10 miles seems excessive unless you have to, like you can't drink while pedalling. Also, on nutrition, if you're consuming an electrolyte product with carbs you should factor that into what you're consuming. Lately I've been using the Power Bar electrolyte mix (has maltodextrin instead of dextrose) and mix it 2/3 strength. Sugary drinks like Gatorade disagree with me. They also seem to make me more hungry, probably because they increase insulin too much. I always keep a couple gels on me just in case.
Hammer nutrition has some good info based on science.
You'll get lots of advice. I've ridden with guys who eat all kinds of weird stuff. At a store stop, one guy drank a tall beer and a fistful of vanilla taffy. Another guy all I've ever seen him eat are snickers bars and cokes and he rips of centuries like I ride 20 miles.
Its a very individual thing we all need to do some research and figure it what works.
07-13-16, 10:09 AM
#82
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07-13-16, 10:15 AM
#83
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I started with a 50 mile ride in August of last year and got similar heckles that its not very long but this last month I did a 200 mile ride in a day.
You have to start somewhere and 50 miles is a good length.
Nutrition will be a smaller issue as your body stores enough energy for those 3 hours you'll be riding. The larger issue will be comfort. Make sure your saddle is perfectly flat, you stand up every 5-10 miles, shake those arms regularly. Prevention is the best cure when comfort issues. I rode a metric century last week with no pain or after effects whilst following this advice.
Good luck to you!
07-18-16, 03:17 AM
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I do 50 mile rides a lot (not working right now helps). I don't plan on eating anything on the ride, but always carry a Clif Shot in my seat pack in case I bonk. Rarely happens. But on rides this long I always put a tablet of Endurolytes Fizz in my water bottle.
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