Bike Forums - View Single Post - Saving money on electrolyte replacements while on tour

08-22-10 | 10:26 AM

#88

dahut

Ridin' South Cackalacky

Joined: May 2010

Posts: 1,918

Likes: 2

Quote:

Originally Posted by Machka

Here are the stats for 1 cup of dried apricots, which you might nibble on throughout the day ...
http://nutritiondata.self.com/facts/...-juices/1838/2

They are loaded with Vit A, iron, and potassium, as well as containing smaller quantities of quite a few other vitamins and minerals. They are also a good source of dietary fibre which helps to keep your digestive tract running properly.

Now add the salted almonds ...
http://nutritiondata.self.com/facts/...roducts/3170/2

Salted almonds are full of Vit E, Calcium, Iron, Magnesium, Potassium, Sodium, and all sorts of vitamins and minerals ... as well as being a good source of dietary fibre and protein.

Eat both, and wash them down with 100% pure orange juice for some extra liquid, and you'll top up your Vit C and ensure you've got ample Potassium.
http://nutritiondata.self.com/facts/...-juices/1971/2

Just with those three food items alone, you'll have calories to give you energy to ride, plus all the electrolytes you need.

For some variety, you might try a baked potato at lunch or dinner, with salt.
http://nutritiondata.self.com/facts/...roducts/2903/2
Potatoes with skins on are a good source of Vit C and potassium, and contain several other vitamins and minerals ... salt the potatoes and they are also a good source of sodium. Add cheese and you've also got a good source of calcium.

Try serving the baked potato with ground beef, and you'll get the protein needed to help rebuild your muscles and keep them from wearing out riding day after day on a tour plus a number of other vitamins & minerals, including potassium ... and if you add salt, sodium.
http://nutritiondata.self.com/facts/...roducts/6191/2

BTW - I think the reason why the quantity of electrolytes in drinks and the pills is relatively low is because it is assumed that people will drink several bottles of the drink, or consume several pills throughout the day. On a long hot ride, I'll take an electrolyte pill first thing in the morning, then about one every 2-3 hours or so for the duration of the ride. By the end of the day, that adds up.

I loop ride for recreation and fitness - an hour, hour and a half, 4-5 times/week. I'm not really interested in long drawn out cycling events, randonneur riding, or such as that. I generally have other things to do than spend all day, and longer, humping myself or a bunch of gear around on a bike.
So, my needs are geared towards burst demand. I add a little sugar, salt and lite salt to the water I drink, just barely enough to taste it. Too much, and it all gets kinda "icky tasting."
I won't even do that much in the winter, but the hot, intense summers in South Carolina can really tap you out - so I add this little boost.

The rest of the time, I just eat food and drink beer. And I love dried fruits, oatmeal, potatoes - all that good stuff. SO it works out.
Thank you for your well organized response.

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