Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

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.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 05-21-09, 12:50 PM   #1
fmvapp
Junior Member
Thread Starter
 
Join Date: Mar 2009
Bikes:
Posts: 19
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
What should I eat for my 40 mile ride?

Hi,
I am doing a 40 mile ride on May 31st and was wondering if I could get some nutrition tips before my ride. I want to make sure I am eating the proper foods so I have energy throughout the ride. Thanks!
fmvapp is offline   Reply With Quote
Old 05-21-09, 01:06 PM   #2
Machka 
In Real Life
 
Join Date: Jan 2003
Bikes:
Posts: 46,690
Mentioned: 24 Post(s)
Tagged: 0 Thread(s)
Quoted: 569 Post(s)
Drink one 750 ml bottle of water and/or sports drink every 1 to 1.5 hours.

Eat about 250 calories per hour. Your food choices could be fruit, cookies, granola bars, beef jerky, salted almonds, pastries, or whatever strikes your fancy. Your sports drink calories count in this as well.
Machka is offline   Reply With Quote
Old 05-21-09, 01:16 PM   #3
mp123
Senior Member
 
Join Date: Feb 2008
Bikes:
Posts: 200
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
How long is your 40 miles going to take you?

Knowing nothing about it I'd suggest 2 bottles of HEED and maybe a gel or two. Alternatively, water and maybe a banana or some cookies halfway.

Of course if your 40 miles is a tough session of climbing in the mountains you'll want more food and liquids.

Hydration is most important, especially if it's hot.
mp123 is offline   Reply With Quote
Old 05-21-09, 01:31 PM   #4
rapidskies
Member
 
Join Date: Apr 2007
Bikes:
Posts: 29
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
For rides 40 or less, I normally eat a granola bar before I leave and just make sure I get plenty of fluids during the ride.
rapidskies is offline   Reply With Quote
Old 05-21-09, 01:42 PM   #5
Richard Cranium
Senior Member
 
Richard Cranium's Avatar
 
Join Date: Jun 2002
Location: Deep in the Shawnee Forest
Bikes: LeMond - Gunnar
Posts: 2,838
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Quote:
What should I eat for my 40 mile ride?
The same thing you would eat if you are going to walk, or do yard work or to most anything.

And what ever I eat for a ride has nothing to do with you unless we are the same age, gender and or near the same level of fitness status and are going to ride the same 40 mile route. Get it?
Richard Cranium is offline   Reply With Quote
Old 05-21-09, 01:44 PM   #6
caloso
Packfodding 3
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Bikes: Ridley Excalibur, Gazelle Champion Mondial, On-One Pompino, Specialized Rock Hopper
Posts: 34,118
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 252 Post(s)
I'd eat a bowl of oatmeal and drink a big mug o' java. But that's me.
caloso is offline   Reply With Quote
Old 05-21-09, 02:41 PM   #7
DataJunkie
Senior Member
 
Join Date: Oct 2005
Bikes:
Posts: 14,280
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I do not know what you should eat since your calorie requirements are most likely different than mine.
For a flat 40 miles I do not need anything. If it has a ton of climbing I bring enough calories to get me through the length of time I expect it to take.
DataJunkie is offline   Reply With Quote
Old 05-21-09, 05:52 PM   #8
ericm979
Senior Member
 
ericm979's Avatar
 
Join Date: May 2007
Location: Santa Cruz Mountains
Bikes:
Posts: 6,170
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I prefer to eat a decent breakfast an hour or two before the ride. Low glycemic carbs, some protein, and some fruit. Then for rides under 2-2.5 hours I don't bring any food. For rides longer than that I have sports drink and bars, and start comsuming calories an hour or so into the ride. For long races I'll eat 2-3 hours before and start comsuming calories when the race starts.


The length of ride you can do before you need to eat varies. It's usually shorter in less trained people. You'll have to experiment to find out what it is for you.
ericm979 is offline   Reply With Quote
Old 05-21-09, 08:27 PM   #9
sknhgy 
Dirt Bomb
 
sknhgy's Avatar
 
Join Date: Aug 2006
Location: Illinois
Bikes:
Posts: 2,660
Mentioned: 7 Post(s)
Tagged: 0 Thread(s)
Quoted: 387 Post(s)
Quote:
Originally Posted by caloso View Post
I'd eat a bowl of oatmeal and drink a big mug o' java. But that's me.
I would start with coffee, then some cereal, a pb&j sandwich, and some meat - like leftovers from supper the night before. A piece of cold fried chicken would be perfect. Then munch an apple and have a soft drink. Water and gatorade on the ride.
__________________
more cops have been killed by donuts than guns in chicago it is a medical fact ask any doctor.
sknhgy is offline   Reply With Quote
Old 05-21-09, 08:50 PM   #10
nvincent
Senior Member
 
Join Date: Mar 2009
Location: NY
Bikes: Trek 800 MTB, Ross Shark
Posts: 154
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Mango or banana and some water.
nvincent is offline   Reply With Quote
Old 06-11-09, 12:55 PM   #11
rumrunn6
Senior Member
 
rumrunn6's Avatar
 
Join Date: Jul 2008
Location: 25 miles northwest of Boston
Bikes: Bottecchia Sprint
Posts: 14,668
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 287 Post(s)
too many variables to advise you specifically, but you should stick to foods you know and that your body is used to, just find a way to carry them. I'm fond of bananas, raisins, and turkey sandwiches, and for liquids: water and a little Gatorade for flavor (I don't mean mix them together just carry both)
rumrunn6 is offline   Reply With Quote
Old 06-11-09, 12:59 PM   #12
IRONHEAD1
Senior Member
 
IRONHEAD1's Avatar
 
Join Date: Apr 2009
Location: Daytona florida
Bikes: Cervelo S1
Posts: 270
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
flat 40 miles I wouldn't worry about anything but liquids and don't start the ride on an empty stomach. if it is 40 miles in the hills then you might want to bring a small snack.
IRONHEAD1 is offline   Reply With Quote
Old 06-11-09, 02:17 PM   #13
ChadRat64
Road Pirate
 
ChadRat64's Avatar
 
Join Date: Aug 2008
Bikes:
Posts: 104
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Before the ride, I would eat some Kashi crunch cereal, orange and a bananna. I would also be sure to get some fluids in me. Coffee and/or vitamin water is my favorite. Accelerade in the water bottle for the ride. I would eat at least one mini clif bar and a bag of sport beans durring the ride. I would have some cold liquids (g2 or powerade) waiting on me in a cooler in my car and a protien bar. If it was a lil farther then I would have an R4 recovery drink in my cooler too.
ChadRat64 is offline   Reply With Quote
Old 06-11-09, 09:00 PM   #14
knotty
Lost in Nostalgia
 
Join Date: Sep 2007
Location: Fog City
Bikes:
Posts: 651
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by ericm979 View Post
I prefer to eat a decent breakfast an hour or two before the ride. Low glycemic carbs, some protein, and some fruit. Then for rides under 2-2.5 hours I don't bring any food. For rides longer than that I have sports drink and bars, and start consuming calories an hour or so into the ride. For long races I'll eat 2-3 hours before and start consuming calories when the race starts.

The length of ride you can do before you need to eat varies. It's usually shorter in less trained people. You'll have to experiment to find out what it is for you.
^ What he said ^..... If your topped off, you store enough glycogen for about 2 hours.
knotty is offline   Reply With Quote
Old 06-11-09, 09:26 PM   #15
illwafer
)) <> ((
 
illwafer's Avatar
 
Join Date: Mar 2008
Location: San Diego, CA
Bikes:
Posts: 2,406
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
yeah eat a big breakfast and work out a good BM and you should be good.
illwafer is offline   Reply With Quote
Old 06-12-09, 05:51 AM   #16
cyclehen
too old for bike shorts?
 
cyclehen's Avatar
 
Join Date: Jan 2008
Location: Falls Church, VA
Bikes: Trek 7.3FX
Posts: 177
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Hope the ride went well! I think the best advice is to eat what you know will digest when you're riding. I think how much you need to eat varies depending on a number of factors, including the time of day and your fitness level. On a recent fairly hilly 40 mile ride I had a banana, a PB& J on whole wheat, and a sports drink (in addition to water). Finished the PBJ pretty close to home and had an active afternoon w/ plenty of energy. This ride overlapped my usual lunch time. Earlier in the day, I would probably have done ok w/ just the banana and drink. Some of these really efficient riders could go w/ just water, but I would bonk. Personally, bananas put fuel in my tank.
cyclehen is offline   Reply With Quote
Old 06-27-09, 01:06 PM   #17
icebiker76
Senior Member
 
Join Date: Sep 2008
Bikes:
Posts: 85
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
for a moderate three hour ride, i'd head for the best ice cream shop that's about twenty miles away.

*powered by Dairy Queen*
icebiker76 is offline   Reply With Quote
Old 06-28-09, 04:47 PM   #18
DenisMenchov
Banned
 
Join Date: May 2009
Bikes:
Posts: 751
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
But on a 30 mile ride with some moderate climbing you burn about 1500 calories. I don't see how some of the suggestions would be a good idea(Mango or banana and some water), as that seems hardly adequate. Yah you might be able to get by on that, but you have to think about what will give you optimum performance on the ride correct?
DenisMenchov is offline   Reply With Quote
Old 06-28-09, 05:48 PM   #19
Machka 
In Real Life
 
Join Date: Jan 2003
Bikes:
Posts: 46,690
Mentioned: 24 Post(s)
Tagged: 0 Thread(s)
Quoted: 569 Post(s)
Quote:
Originally Posted by DenisMenchov View Post
But on a 30 mile ride with some moderate climbing you burn about 1500 calories. I don't see how some of the suggestions would be a good idea(Mango or banana and some water), as that seems hardly adequate. Yah you might be able to get by on that, but you have to think about what will give you optimum performance on the ride correct?
You burn somewhere between about 500 and 600 calories per hour. If a 30 mile ride takes you 2 hours, you will have burned about 1000 to 1200 calories. You don't need to replace those calories calorie-for-calorie. You only need to replace about half or slightly less.

So, like I said ...

Drink one 750 ml bottle of water and/or sports drink every 1 to 1.5 hours.

Eat about 250 calories per hour. Your food choices could be fruit, cookies, granola bars, beef jerky, salted almonds, pastries, or whatever strikes your fancy. Your sports drink calories count in this as well.

Also keep in mind that the more fit you get, the less you can get by on because your body handles fuel more efficiently.


And also note that if you eat 500+ calories before you go out on the ride, you're good for the first hour at least. If you're only going to be out there for 2 hours, you can probably get away with just water because you've got ample calories stored in your body, and you can eat when you get in. If you're going for longer than 2 hours, you might want to consume a few calories.

Last edited by Machka; 06-28-09 at 06:44 PM.
Machka is offline   Reply With Quote
Old 06-28-09, 06:17 PM   #20
Doohickie 
You gonna eat that?
 
Doohickie's Avatar
 
Join Date: Sep 2008
Location: Fort Worth, Texas Church of Hopeful Uncertainty
Bikes: 1966 Raleigh DL-1 Tourist, 1973 Schwinn Varsity, 1983 Raleigh Marathon, 1994 Nishiki Sport XRS
Posts: 14,460
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 44 Post(s)
A banana and take a bottle of water (more if you won't have any opportunity to stop for refills).
__________________
I stop for people / whose right of way I honor / but not for no one.



Originally Posted by bragi "However, it's never a good idea to overgeneralize."
Doohickie is offline   Reply With Quote
Old 06-28-09, 08:03 PM   #21
ericgu
Senior Member
 
Join Date: Oct 2003
Bikes:
Posts: 1,941
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Machka View Post
You burn somewhere between about 500 and 600 calories per hour. If a 30 mile ride takes you 2 hours, you will have burned about 1000 to 1200 calories. You don't need to replace those calories calorie-for-calorie. You only need to replace about half or slightly less.
Correct. You don't need to replace the fat that you burn - you only need to replace the carbs that you burn. Which is good, because you probably don't have enough blood to send to your stomach to digest all that you are burning.
__________________
Eric

2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
199x Lemond Tourmalet, Yellow with fenders (Beast)

Read my cycling blog at http://riderx.info/blogs/riderx
Like climbing? Goto http://www.bicycleclimbs.com
ericgu is offline   Reply With Quote
Old 07-11-09, 12:04 AM   #22
Bertmus
Junior Member
 
Join Date: Jun 2009
Bikes:
Posts: 6
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
sknhgy, yo the man!!
I can't believe you guys - most of you drink/eat those fake synthetic chemicals !! gel or sport drinx, that is just BS marketing propaganda. I go with the natural and that's all I need: oats, fruits, vegies, OJ is my energy drink!!
No wonder why cancer rates are shooting!
Bertmus is offline   Reply With Quote
Old 07-11-09, 05:32 PM   #23
Machka 
In Real Life
 
Join Date: Jan 2003
Bikes:
Posts: 46,690
Mentioned: 24 Post(s)
Tagged: 0 Thread(s)
Quoted: 569 Post(s)
Quote:
Originally Posted by Bertmus View Post
sknhgy, yo the man!!
I can't believe you guys - most of you drink/eat those fake synthetic chemicals !! gel or sport drinx, that is just BS marketing propaganda. I go with the natural and that's all I need: oats, fruits, vegies, OJ is my energy drink!!
No wonder why cancer rates are shooting!
Before you respond like that, it's helpful if you actually read all the responses rather than just wildly assuming what you thought we might have written. One person, of all the responses, mentioned gel, and that person mentioned real food as well. So ... have another read through all the posts and tell us what we actually did say that we ate.
Machka is offline   Reply With Quote
Old 07-16-09, 11:31 AM   #24
lshaped
Senior Member
 
Join Date: Feb 2009
Bikes: 2006 Raleigh Mojave 2008 Specialized Roubaix Elite
Posts: 416
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by sknhgy View Post
I would start with coffee, then some cereal, a pb&j sandwich, and some meat - like leftovers from supper the night before. A piece of cold fried chicken would be perfect. Then munch an apple and have a soft drink. Water and gatorade on the ride.
i had to reply to your post- wasn't sure if you were joking but this is absolutely the funniest thing i've read in a while- the bit about cold fried chicken still cracks me up 2 months later.
lshaped is offline   Reply With Quote
Old 07-16-09, 11:34 AM   #25
ModoVincere
Riding Heaven's Highways on the grand tour
 
ModoVincere's Avatar
 
Join Date: Aug 2006
Bikes:
Posts: 1,675
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
40 miler would = 1 gatorade, and maybe a banana.
__________________
1 bronze, 0 silver, 1 gold
ModoVincere is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 05:16 PM.