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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 03-23-08, 06:03 PM   #1
photonick
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New thoughts on energy foods

I pushed my limits to 80 miles on the bike today, ride went well, i didn't bonk my lungs are a bit sore when i breathe deep, but this happened the first time i pushed myself and didn't happen again, so i figure this is something im going to have to deal with when i really push myself.

I tried some new foods on this ride, i shot for 250 per hour and ended up eating:
0:00-0:59- fig newton
1:00-1:59- cliff bar
2:00-2:59- shot blocks (to get in some sodium in my system and let the cliff bar digest)
3:00-3:59- fig newton
4:00-5:00- power bar

So in total I took in 1,175 calories (including the scoop of gatorade concentrate i put in my first bottle of water)

Energy wise I think this worked well and i thank all you guys for your advice, it might have been a bit much food but what i really noticed was how sick i felt after i ate the final power bar, I think i need to avoid consuming more than 2 type of energy foods, between the cliff bar, shot blocks and powerbar i felt really sick. I need to find some convenient conventional foods to bring. The fig bars and pretzels i eat work well, i was thinking maybe potatoes?
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Old 03-23-08, 06:17 PM   #2
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Sure, I love potatoes. They do hit a spot on those cold rainy days, on mile 50. One downside to them is that they are a bit bulky to carry, and don't pack as much calories per volume as energy bars.
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Old 03-23-08, 06:25 PM   #3
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I like dried fruit like apricots, cherries, prunes, etc. Apples are tasty when they're in season. PB&J is another favorite. I usually stop in a little park or cemetery rather than eating on the bike. (Same rule for peeing!)

Actually, since I don't ride at a throw-up pace on long rides, I like to stop at a nice restaurant for a little lunch.
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Old 03-23-08, 06:45 PM   #4
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I'll check out the dried fruit, maybe mix that with some nuts! I think i will always bring at least one cliff bar but im done with power bars, those things make me sick, and i gotta say those cliff bars really give you a kick in the ass, i guess i had to switch back from power bars to notice, this was the first cliff bar i'd had on the bike in a long time. Also I notice they release slower and more consistently than the power bars.

So far i have
Fig Bars
Whole Wheat Pretzel sticks
dried fruit and nuts


any other ideas, i'd like to stay away from things like cookies but i generally don't eat them and i don't want to get a taste for them again...weird i know but bear with me.
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Old 03-23-08, 06:49 PM   #5
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Here's what I eat on long rides ...

1) Over energy bars, I prefer things like:

-- cereal bars
-- breakfast bars
-- granola bars
-- dried fruit bars
-- cookies of all sorts
-- salted almonds
-- salted cashews
-- dried apricots
-- bananas


And then I stop at convenience stores and restaurants along the way and pick up things like:

-- pastries
-- more cookies
-- potato chips
-- cheezies
-- more nuts


And meal items like:

-- French toast
-- Mashed potatoes
-- French fries
-- Hamburgers
-- Perogies
-- Pizza
-- Garlic Bread
-- Cinnamon Buns
-- Pizza Pops
-- Cheese sticks
-- Chicken sandwiches
-- Subs
-- Bacon and eggs
-- Pancakes
-- Toast and jam

And when all else fails ....... Ensure.

Oh, and I drink HEED now instead of Gatorade or any other sports drinks.
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Old 03-23-08, 06:51 PM   #6
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I read that a lot of European riders eat bread.
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Old 03-23-08, 07:09 PM   #7
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Quote:
Originally Posted by Roody View Post
I read that a lot of European riders eat bread.
When I cycle in France, I live on the food from the patisseries! YUMMY!!!

Breakfast consists of chocolate croissants and pain du chocolat (a type of bread with chocolate chunks), which, incidentally, they deliver to the campgrounds.

Lunch might be a sandwich from a patisserie with fruit tarts or Paris-Brests or eclairs for deserts ... and some more eclairs or fruit tarts or other pastries of some sort for an afternoon snack.

And then some kind of bread to eat with supper.


You can cycle a long way in France with what you can find in patisseries.
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Old 03-23-08, 07:18 PM   #8
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I am also a fan of dried prunes and apricots.
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Old 03-23-08, 08:02 PM   #9
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Just read carefully the nutrition information on dried fruits. Some have tons of sugar and come out to 100 calories for 28 grams. Which is basically 3-4 tiny dried fruit pieces. A handful of those could easily add up to 300+ calories.

Quote:
Originally Posted by photonick View Post
I'll check out the dried fruit, maybe mix that with some nuts! I think i will always bring at least one cliff bar but im done with power bars, those things make me sick, and i gotta say those cliff bars really give you a kick in the ass, i guess i had to switch back from power bars to notice, this was the first cliff bar i'd had on the bike in a long time. Also I notice they release slower and more consistently than the power bars.

So far i have
Fig Bars
Whole Wheat Pretzel sticks
dried fruit and nuts


any other ideas, i'd like to stay away from things like cookies but i generally don't eat them and i don't want to get a taste for them again...weird i know but bear with me.
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Old 03-23-08, 08:05 PM   #10
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I wish they had like cliff bars with less sugar, i wouldn't even care if they were more bland, the sugar just makes me sick. I've been eating these things during the day called Larabars, they have 220 calories and arn't as overwhelming as cliff bars. They're basically fruit and nuts smashed up in a bar, theres like 4 ingredients in them lol. They work really well as an afternoon snack but i'm not sure how they'd stack up riding.

I gotta say the fig bars were a GREAT addition to my food arsenal so I'm going to stick with those.
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Old 03-23-08, 08:40 PM   #11
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Quote:
Originally Posted by photonick View Post
I wish they had like cliff bars with less sugar, i wouldn't even care if they were more bland, the sugar just makes me sick. I've been eating these things during the day called Larabars, they have 220 calories and arn't as overwhelming as cliff bars. They're basically fruit and nuts smashed up in a bar, theres like 4 ingredients in them lol. They work really well as an afternoon snack but i'm not sure how they'd stack up riding.

I gotta say the fig bars were a GREAT addition to my food arsenal so I'm going to stick with those.
Well if you like those you might want to check out Dr. Weil bars
http://www.naturespath.com/products/bars
Personally I didn't really like the taste, but I also not a big fan of Larabars.
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Old 03-23-08, 09:01 PM   #12
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Quote:
Originally Posted by photonick View Post
I wish they had like cliff bars with less sugar, i wouldn't even care if they were more bland, the sugar just makes me sick. I've been eating these things during the day called Larabars, they have 220 calories and arn't as overwhelming as cliff bars. They're basically fruit and nuts smashed up in a bar, theres like 4 ingredients in them lol. They work really well as an afternoon snack but i'm not sure how they'd stack up riding.

I gotta say the fig bars were a GREAT addition to my food arsenal so I'm going to stick with those.
If the sugar bothers you, try eating half as much of the Clif bar as you usually would.

I find that Clif bars digest extremely easily and I feel refuled 5 minutes later from the simple carbs, and the complex carbs tied up in the fiber keep my energized for awhile after that. Larabars are great but take a bit longer to digest for me. Also harder to find. But I love the ginger flavor...

Banannas are a sweet ride food.

Raw honey too, I use that stuff instead of those cheesey energy shot blocks. Always a believer that man doesn't do very well when he tries to improve on nature in terms of food items... though I guess my affinity to carrot cake Clif bars kind of contradicts that

PBJ is good for the sodium re-up. Good minerals+B vitamins in whole grain breads too.
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Old 03-23-08, 09:27 PM   #13
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Quote:
Originally Posted by Roody View Post
Actually, since I don't ride at a throw-up pace on long rides, I like to stop at a nice restaurant for a little lunch.
Any ride over about 70 miles, I always plan for a lunch stop somewhere in the middle. I have no problems eating sandwiches, spaghetti, salads, etc, and hopping right back on the bike.

Mexican is a no go however.

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Old 03-23-08, 10:07 PM   #14
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I hate the shot blocks but it was really hot and thought i'd need some more sodium...i'll never use those again, i need to find something to replenish electrolytes after im done with my gatorade mix.
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Old 03-23-08, 10:10 PM   #15
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Quote:
Originally Posted by photonick View Post
I hate the shot blocks but it was really hot and thought i'd need some more sodium...i'll never use those again, i need to find something to replenish electrolytes after im done with my gatorade mix.
Take a couple electrolyte pills ... or eat potato chips or beef jerky.
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Old 03-23-08, 10:27 PM   #16
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electrolyte pills....link?
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Old 03-23-08, 10:32 PM   #17
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Quote:
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electrolyte pills....link?
Hammer Nutrition Products ... E-Caps

http://www.hammernutrition.com/

That's where you can also pick up HEED and Hammer Gel.

You can also get electrolyte pills in just about any health and nutrition store. Check your local mall.
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Old 03-23-08, 10:32 PM   #18
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Quote:
Originally Posted by photonick View Post
I wish they had like cliff bars with less sugar, i wouldn't even care if they were more bland, the sugar just makes me sick. I've been eating these things during the day called Larabars, they have 220 calories and arn't as overwhelming as cliff bars. They're basically fruit and nuts smashed up in a bar, theres like 4 ingredients in them lol. They work really well as an afternoon snack but i'm not sure how they'd stack up riding.
I agree with you on too much sugar. Try the Clif Nectar bars, they are similar to Lara bars. I have taken both riding.
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Old 03-23-08, 10:41 PM   #19
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I gotta say i was impressed by the cliff bars today, i usually brought them with me rock climbing but man, soooo much better than power bars.
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Old 03-23-08, 11:12 PM   #20
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Quote:
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I am also a fan of dried prunes and apricots.
dried prunes? Umm isn't that kind of redundant?

Quote:
Originally Posted by UmneyDurak
Just read carefully the nutrition information on dried fruits. Some have tons of sugar and come out to 100 calories for 28 grams.
That's why I make my own. It is AMAZING what foods they add sugar to. Dried pineapple? Mango? Both of which I have bought only to find it was soaked in sugar prior to drying. Both are AWESOME dried at home with no additives by the way. I can also dehydrate foods to my personal liking.

-D
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Old 03-23-08, 11:17 PM   #21
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Everything in the US is overdone with sugar drives me nuts.

Hey has anyone ever tried seedless dates?!
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Old 03-23-08, 11:46 PM   #22
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That's why I make my own. It is AMAZING what foods they add sugar to. Dried pineapple? Mango? Both of which I have bought only to find it was soaked in sugar prior to drying. Both are AWESOME dried at home with no additives by the way. I can also dehydrate foods to my personal liking.

-D
Even if they have no sugar added, dried fruits are pretty much pure sugar.
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Old 03-23-08, 11:48 PM   #23
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I always like to use something a little more wholesome so I don't get the whole sick stomach feeling, A turkey sandwich plain on wheat is great. Some Gels, mini pretzels are good, and actually I read somewhere that Slipstream Chipotle likes to use pilled potatoes with a pinch of parmesan cheese inside. To much sugar or sweet stuff can be bad news on a long ride.
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Old 03-23-08, 11:53 PM   #24
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Well 5.5 hours is the longest i've ever ridden for so i wasn't sure if 1200 calories was more than i needed to take in or not enough, i felt pretty good afterwards, i still want to be loosing weight.
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Old 03-24-08, 08:58 AM   #25
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Quote:
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electrolyte pills....link?
I personally like these:

http://www.runnersgear.com/page/R/PROD/LVA-001
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