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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 05-31-12, 10:15 AM   #1
Surfer34
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I cant re-fuel during rides

For some reason I can only drink water when I ride. If I try to drink an energy drink of any kind or consume a gel or anything like that I get mild stomach/GI issues. So basically I am stuck with 2 1/2 hour rides because anything longer than that and I need to refuel but I cant.

Any suggestions ?
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Old 05-31-12, 10:37 AM   #2
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what about a pbj sandwhich or some diluted gatorade?
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Old 05-31-12, 10:40 AM   #3
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Try different things, maybe something will
work out for you. Granola bars, banana, PB&J
sandwich, Payday, Fig Newtons, protein bar,
orange, Coke/Pepsi, etc.
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Old 05-31-12, 11:07 AM   #4
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what about a pbj sandwhich or some diluted gatorade?
I have tried half water / half drink of different varities and it still produces some upset.

Once and awhile I can eat a bite or two of a Cliff bar but thats about it.
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Old 05-31-12, 11:11 AM   #5
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I have tried half water / half drink of different varities and it still produces some upset.

Once and awhile I can eat a bite or two of a Cliff bar but thats about it.

are you able to eat and or drink those same items while not riding?
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Old 05-31-12, 02:06 PM   #6
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i'm not so sure that two and a half hours is max for zero calorie intake while cycling.
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Old 05-31-12, 08:09 PM   #7
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Originally Posted by Jfitalia View Post
are you able to eat and or drink those same items while not riding?

yes
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Old 05-31-12, 09:24 PM   #8
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i'm not so sure that two and a half hours is max for zero calorie intake while cycling.
It depends on the rider, and how hard they ride.

OP, try different solid foods instead of gels or drinks. Try slowing down some while you are eating. Try easily digestible food, like bananas.
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Old 06-01-12, 01:09 PM   #9
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Try diluted Ensure. One bottle in a water bottle, fill up with plain water. Take two swallows every 15 minutes, no more, then follow with 2 or more swallows of water. So take two bottles, one food, one plain. Refrigerate your bottles overnight. If that works, you can carry Ensure bottles with you for longer rides.

Don't wait until you're dehydrated to start drinking the food. Start after 1/2 hour.
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Old 06-01-12, 07:46 PM   #10
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Coconut water or diluted coconut water.
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Old 06-01-12, 09:37 PM   #11
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Here's a good article about hydration, sports drinks/foods and eating real food:

http://www.skratchlabs.com/blogs/new...e-and-practice

tl;dr: too-concentrated sports drinks and gels reduce water absorbtion and can make you feel ill, real food doesn't.
I've had exactly that effect during long races.

Coconut water is disgusting.
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Old 06-02-12, 11:37 AM   #12
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[QUOTE=
Coconut water is disgusting.[/QUOTE]

Ok. I take it you don't like coconut water but, some of do.

Here's an article on it from the NY Times last summer:

http://well.blogs.nytimes.com/2011/0...coconut-water/
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Old 06-02-12, 10:00 PM   #13
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What works best for me is small but frequent refueling. My drinks include 50:50 diluted sports drink or diluted fruit juice and a separate bottle of plain water. I sip on them alternately every few minutes. For solid food I stick with about 150-200 calories of primarily carbohydrates (granola bar, cookie, fig newton, etc) every hour or 20 miles, whichever comes first. If the ride is particularly difficult or long, I'll increase the frequency to every 45 minutes or 15 miles. I'm still obviously burning some reserves, but have ridden for up to 7 hours without bonking. I have made the mistake of trying to take in 500+ calories and 12-16 oz of fluid at one time every couple of hours and I end up riding with an upset stomach for the first 30 minutes or so after eating. I've also found that a good carb rich meal an hour or two before riding makes a big difference on tough rides but isn't necessary for recreational or recovery rides.
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Old 06-03-12, 05:05 AM   #14
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One of the things we like to do is stop for lunch (or a coffee and a goodie).
Ride for a couple hours, and take a load off. Have a bite, sip some ice tea and contemplate the Universe.
Then get back on the bike.
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Old 06-03-12, 02:10 PM   #15
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If you're able to eat and drink the same items while not riding, then stop the ride and eat. Stop for a while maybe 5-10 minutes to get food and drink. Eventually your body will adjust to this for the future and allow you to at least drink a bike related drink while still riding. Experienced riders drink frequently but don't gulp down more than necessary. I maybe take about 3 gulps of ZipVit each time.

When a rider develops better conditioning by riding more often, the eating and drinking issues go away. Early season rides might be more moderate in effort and this allows the body to adjust.

Young beginners to distance running sometimes develop dry mouth and even gag while running. But after a while, the body will adjust to the conditions and it goes away.

Last edited by Garfield Cat; 06-03-12 at 02:14 PM.
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Old 06-11-12, 05:44 AM   #16
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I could only handle water if I rode hard, i.e. a race or TT. Maybe your effort is too high to allow proper blood flow to the stomach for proper digestion. Even the pros slow down at the feed zones.
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