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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 04-16-07, 10:25 PM   #1
Caliente
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Taking food on a ride?

How far do you have to ride before you'll take any kind of food with you for energy?
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Old 04-16-07, 10:30 PM   #2
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I always have at least one energy bar tucked in my handlebar bag or bento bag no matter what the distance. You never know if your little 1 hour ride might turn into a 3 hour tour!

As for actually eating the energy bar ... I wouldn't likely touch it until at least an hour into the ride.
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Old 04-17-07, 08:32 AM   #3
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The only riding I'm doing lately is commuting but at 45 miles r/t it's a pretty good commute. I don't take any food with me but I used to eat power bars and gels on longer rides. I do eat something when I get to the office though of course.
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Old 04-17-07, 09:27 AM   #4
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Less than 2 hours, no food. Over 2 hours, and I make sure I have an adequate fig bar supply.
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Old 04-17-07, 10:46 AM   #5
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More than three hours - I bring food, unless I plan to stop somewhere, in which case I just bring money.
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Old 04-17-07, 02:19 PM   #6
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depends on how hard I'm riding. If easy recovery spin for 1 hour - just water.
if hard intervals - I'm sucking down calories with water right from get go.
generally for training hard for me it goes like this:
first hour - in water bottle - HEED (200 calories) during hour
second hour - in water bottle - Recoverite or Ultragen with some dextrose (around 300 calories)
3 hour - power type bar (250 calories) with protein
augment with sips of Endurance Max (malodextrin that tastes ok) (700 calories in a easy carry bottle)
goal is 300 cals per hour

when return home - get big glass of chocolate milk!
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Old 04-17-07, 02:24 PM   #7
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pack a gel always you never know you're gonna blow until its too late
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Old 04-17-07, 02:36 PM   #8
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I can get up and not eat and go over 50 miles without eating. I almost never carry food on the bike. I just stop at a convenience store and get something with lots of carbohydrates like fig bars. If I am riding a century, I usually have a little cereal and an orange and banana and hit a couple of SAG stops for fruit and some carbos. But for some reason, I don't seem to need much food on a ride. Now water is a different matter.
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Old 04-17-07, 03:19 PM   #9
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It all depends. You can train yourself to ride without food for many hours. If you planning on riding hard for more than 90 minutes you'll usually be better off with more than carb drink calories. The trick is to make it very digestible food -- high glycemic index.
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Old 04-17-07, 03:21 PM   #10
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Quote:
Originally Posted by Pat
I can get up and not eat and go over 50 miles without eating. I almost never carry food on the bike. I just stop at a convenience store and get something with lots of carbohydrates like fig bars. If I am riding a century, I usually have a little cereal and an orange and banana and hit a couple of SAG stops for fruit and some carbos. But for some reason, I don't seem to need much food on a ride. Now water is a different matter.
I used to do the same and get to about 65 miles before absolutely needing food. What you're doing seems kind of crazy though. What happens if you start getting the shakes and you're in the middle of some climb or way out in the middle of nowhere? How do you know there's going to be a convenience store nearby?
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Old 04-17-07, 05:00 PM   #11
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Quote:
Originally Posted by Caliente
How far do you have to ride before you'll take any kind of food with you for energy?
I've ridden over 100 miles with no food, but generally take a Cliff bar for every 2 hours I'll be out if the ride is likely to be over 2 hours. But I'll have a good breakfast before I go and I make stops at stores along the way and only use the bars if I don't make stops.
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Old 04-17-07, 07:51 PM   #12
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I'm a Type 1 diabetic so I am bound by a particular requirement, but in general after about an hour I'll eat; if training hard then every 20-30 min I take some carbs...I do not generally feel hungry though.
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Old 04-17-07, 10:05 PM   #13
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I pretty much always have a bottle of accelerade with me, but I don't go for ride less than 20-25 miles.

Sunday I did a hilly 38 miles, drank about 32 oz of accelerade and had 2 fig newtons.
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Old 04-17-07, 10:44 PM   #14
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If I'm planning a long ride the next day, I always eat and drink a lot, and I also eat right before I go out. That way, I can manage without extra energy for 2.5-3 hours typically. When I do bring food, that's usually a couple of bananas and a few packs of dextrose "tablets".
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Old 04-17-07, 11:12 PM   #15
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Anything over two hours and I bring food. I'll bring food anyways, just in case I get hungry.

Just because you can go long without food, doesn't mean you should. It could negatively impact post ride recovery, as you will have more calories to replace. It could also cause a drop in blood sugar, leading to a food binge. Neither outcome it good. So eat.
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Old 04-18-07, 11:07 AM   #16
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Always have at least 1 gel and usually I carry 2. When I used them depends on how I feel. If Im starting to fade 40 minutes into my 1 hour commute, Ill down one. Otherwise I try to just ride it out. I always have a bottle full of cytomax.
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Old 04-18-07, 12:25 PM   #17
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Quote:
Originally Posted by grebletie
Anything over two hours and I bring food. I'll bring food anyways, just in case I get hungry.

Just because you can go long without food, doesn't mean you should. It could negatively impact post ride recovery, as you will have more calories to replace. It could also cause a drop in blood sugar, leading to a food binge. Neither outcome it good. So eat.

+1

I'm eating for tommorrow, too. One of the big adjustments I made to getting old.
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Old 04-18-07, 05:10 PM   #18
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I think someone said the same:
Depends on intensity.
A 50 mile hard ride of say 18-22 MPH (flats) requires food at 25 miles for me.
OTOH, I am trying to loose some weight. So, today, I did an easy 60 mile ride after a breakfast with Oatmeal, blueberries, three eggs on six slices of dry rye. Nothing else but water for the 60 miles. I felt OK and could have done some more miles. Ran out of time but not energy.
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Old 04-19-07, 04:54 AM   #19
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Quote:
Originally Posted by will dehne
I think someone said the same:
Depends on intensity.
A 50 mile hard ride of say 18-22 MPH (flats) requires food at 25 miles for me.
OTOH, I am trying to loose some weight. So, today, I did an easy 60 mile ride after a breakfast with Oatmeal, blueberries, three eggs on six slices of dry rye. Nothing else but water for the 60 miles. I felt OK and could have done some more miles. Ran out of time but not energy.
thats cos you ate a HUGE breakfast why not eat a smalle rone and then something in the ride
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Old 04-19-07, 02:03 PM   #20
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Originally Posted by jamesstout
thats cos you ate a HUGE breakfast why not eat a smalle rone and then something in the ride
Because I love that HUGE breakfast. One must have some fun in this life.
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Old 04-19-07, 05:54 PM   #21
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Quote:
Originally Posted by Caliente
How far do you have to ride before you'll take any kind of food with you for energy?
It depends upon the intensity...

If I'm riding at 25mph ave. at TT pace, then I can go max for about 1.5-2.0 hours before I run completely out of energy and bonk. That's because I'm burning 800-900 cal/hr using 100% glycogen & 0% fat and will completely consume my 1600-2000 glycogen supply. Even eating at this time is too late as the maximum 250-calories/hr digestion rate for the highest-GI fastest/digesting food will only allow me to go at 6-8mph the rest of the way. So I need to be eating right at the beginning of the ride to maintain this kind of pace.

However, if I'm doing a real endurance ride at 15-20mph, then I can go for 3-4 hours. This pace will let me burn 500-600 cal/hr using around 50/50 to 60/40 glycogen/fat. Adding food after 1 hour will let me go about 6-7 hours and 100-miles+ before the bonk. If I had breakfast and eat 250-cal/hr, I can go for 12-hours+.
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Old 04-20-07, 02:01 PM   #22
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Originally Posted by DannoXYZ
It depends upon the intensity...

However, if I'm doing a real endurance ride at 15-20mph, then I can go for 3-4 hours. This pace will let me burn 500-600 cal/hr using around 50/50 to 60/40 glycogen/fat. Adding food after 1 hour will let me go about 6-7 hours and 100-miles+ before the bonk. If I had breakfast and eat 250-cal/hr, I can go for 12-hours+.
Hey Danno-Thanks, this is what I do and it works for me. Nice to see it documented by others.
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