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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 03-16-06, 05:02 PM   #1
metal_cowboy
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Does anyone know how many grams of carbs the body can digest in an hour? I have a feeling that I am eating way too much food at the rest stops on long century rides.

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Old 03-16-06, 05:10 PM   #2
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It's about 400 - 500 kcal/hour.
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Old 03-16-06, 06:21 PM   #3
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Quote:
Originally Posted by Enthalpic
It's about 400 - 500 kcal/hour.
True. RAAM riders will suck down 6000-7000 calories a day and still lose weight. 6000/24 = 250 cal/hr.

Is why Ultra riders using liquid foods need fats and proteins in their formula, to keep from digesting their own bodies. In a Century ride who cares? As long as you do not bonk keep eating. Some centuries brag that people gain weight because their food is so good. The Wine Conty Century has a different problem .
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Old 03-17-06, 12:10 AM   #4
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The RAAM guys also drink a little less water than they sweat away so that they can get a little bit more food through. they end up each day a little dehydrated, but this allows them to absorb more calories.

metal_cowboy, what do you mean by 'digest'? The amount of carbs that the stomach can breakdown and pass onto the intestines? Or the amount of carbs that can be transferred through the intestinal walls to the bloodstream? The amount varies based upon the type of carb as well...
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Old 03-17-06, 12:13 AM   #5
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I used to do the same thing. My first century I at a ton, and was fairly slow.

This last year, I started using a good energy drink (accelerade for me), and about all I ate during a century was:

1.5 Clif bars
56 oz Accelerade
1 bagel
1 newton
33 pretzels
70(ish) oz water

For me, about 250-350 calories per hour seems to be the good zone - any more and my stomach feels funny. I try to get nearly all of it as carbs, as you have adequate fat reserves to ride essentially forever, as long as you have carbs.

The first year I did the century in 6:49, riding by myself. Last year, on the same route in a group, we did it in 5:35.
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Old 03-17-06, 01:45 PM   #6
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Stick to about 250-300 cal/hr and you will be fine.

For me, I like one packet of Gu and a pop-tart each hour. This could also be a bottle of Gatorade and a Fig neuton or granola bar…
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