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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 03-13-08, 10:59 AM   #1
photonick
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Food suggestions on rides 2hrs and under

I do alot of rides that hit the 2 hr mark and i've typically been brining just some pretzels, one water bottle with gatorade powder and another with water. I was wondering if you guys had any suggestions for food on rides 1-2 hours, when i do 3-4 hour rides i try and consume roughly 200 calories every hour from the start, with alittle less in the first and last hour but i'm kinda stumped on what to do for the 2 hour rides.
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Old 03-13-08, 11:07 AM   #2
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Me personally, I take just water and either a English muffin with PB + Jelly or, 1 can of Ensure Plus or equiv. I've been trying to get away from that sweet stuff like energy bars and such.

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Old 03-13-08, 11:25 AM   #3
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I don't really consider it necessary to eat anything on a 2hr ride.
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Old 03-13-08, 11:26 AM   #4
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I only bring the energy bars if the ride is going to be over 2 hours, if i'm doing 4 hours lets say i'll bring two power bars 1 pack of gu as an emergency and in the first hour i'll eat something real like whole grain pretzels, i'd like even more to bring a cliff bar and a power bar to mix it up.

Right now I just ran out of my store of pretzels and want to try something different, maybe something a little less dry that doesn't choke me.
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Old 03-13-08, 11:26 AM   #5
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I was thinking of bringing nothing on 2 hour rides but i always feel i get a shot of power and enjoy the ride more when i eat something at the end of the first hour.
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Old 03-13-08, 11:28 AM   #6
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Take one bottle of HEED or Cytomax and try not to use it at all. Don't drink until you start feeling light-headed, maybe at 1.5 hrs., maybe not at all. Then drink a bunch if you need to. Just ride through that first pang at about 45 minutes. Trains you to not be so food-sensitive when you ride. Plus loses weight. You can't get significantly dehydrated in that short a time.
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Old 03-13-08, 12:01 PM   #7
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I just take lots and lots of water. Now I perspire profusely and I live in Central Florida (so the need for water is obvious). I don't really need to eat until I do a ride of longer than 3 hours. However, your experience may vary. You could take a banana and eat it about halfway into the ride. Bananas are cheap, nutritious, and they come in biodegradeable packaging.
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Old 03-13-08, 12:04 PM   #8
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I do my rides in the morning. So I just have a good oatmeal breakfast 300-400 calories. For a ride I just have water, and when I come back reduced fat chocolate milk from Trader Joes 320 calories.
For three hour rides I usually have two bottles with Gu2O and a cliff bar. For three and a half - four hour rides I bring another cliff bar or boiled potato. Chocolate milk right after as a recovery drink, and breakfast is usually 400-500 calories of oatmeal goodness. It's not that I "need" so much food, but I honestly can't eat enough off the bike to fullfill calorie deficit. So eating on the bike helps. Plus boiled potato on hour three hits the spot.
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Old 03-13-08, 12:23 PM   #9
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Hmm so maybe for my two hour rides i should bring one pack of GU or a few fig bars, i've been meaning to try those, that would be around 250 calories, not too much. I think for rides from 3-4 hours i might be eating too much, next time i'll bring one power/cliff bar.
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Old 03-13-08, 12:41 PM   #10
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I was thinking of bringing nothing on 2 hour rides but i always feel i get a shot of power and enjoy the ride more when i eat something at the end of the first hour.
Me too. A GU every hour works well for me.
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Old 03-13-08, 12:49 PM   #11
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I really like the pretzels, they whole wheat and bring you a 120 calories that releases into your system more slowly than energy foods the only problem is when your breathing heavy through your mouth they kinda choke you because they take so long to chew up and they really absorb your spit. I was thinking of doing the fig bars.
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Old 03-13-08, 03:49 PM   #12
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I wouldn't eat anything on a 2-hour ride. I do that most evenings in the summer after work when I haven't eaten anything in the prior 5 hours or so, and I don't have any trouble.
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Old 03-13-08, 03:57 PM   #13
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hmm i'll give that a shot on my next 2 hour.
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Old 03-13-08, 03:58 PM   #14
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I was told though on 3-4 hour rides you should be consuming 250 calories/hr starting from the 1st hour so that your body is already metabolizing and digesting rather than over loading it at the start of the 3rd hour. I totally agree with this.
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Old 03-13-08, 04:13 PM   #15
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I wouldn't eat anything on a 2 hour ride unless it is a very high pace (e.g. race)
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Old 03-13-08, 04:14 PM   #16
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My 2 hour rides are typically 17-18 mph average, no rests. I would say thats pretty average.
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Old 03-13-08, 04:16 PM   #17
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My 2 hour rides are typically 17-18 mph average, no rests. I would say thats pretty average.
What % of LT or Max HR is that for you?
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Old 03-13-08, 04:43 PM   #18
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couldn't tell you, i don't even know what LT is.
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Old 03-13-08, 05:23 PM   #19
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anything over 2 hours i eat.... Barbara's whole wheat fig bars... They're so delicious and soft and don't use any added sugar.
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Old 03-13-08, 05:29 PM   #20
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Me personally, I take just water and either a English muffin with PB + Jelly or, 1 can of Ensure Plus or equiv. I've been trying to get away from that sweet stuff like energy bars and such.

knotty
???
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Old 03-13-08, 06:05 PM   #21
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I just found these things cal larabars and they're fruit and nuts with no added sugar, they're pretty good and easy to digest, i might try and bring one along on a ride to switch it up from a power bar
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Old 03-13-08, 07:50 PM   #22
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2 hour rides would be water and nothing else. I'd carry a gell in case of emergencies.
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Old 03-13-08, 07:57 PM   #23
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2 hour rides, I take 2 bottles and some clif bloks just in case.. I rarely need the the clif bloks..
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Old 03-16-08, 10:02 PM   #24
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Well I went on a 2 hour hill frenzy on Sunday and didn't bring anything except a bottle of water and a bottle of water w/just a little bit of gatorade powder in it, and i felt great. I just had half a bran muffin on top of my regular breakfast before i left and finished the other half with a sandwich after the ride.

Now I'm just trying to figure out what works best for 4 hour rides, eating from the start of the ride or starting to break into the food towards the middle of the ride.
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Old 03-16-08, 11:28 PM   #25
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I find that my food intake will depend on the intensity in relation to the time and not just the time. If I am just biking 4 hrs at a comfortable pace, my eating will differ from if I am doing tempo intervals and hill climbs.
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