What to eat
#151
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I think you misunderstood what I said (or I miss-typed). I'm thread-weary so not going to read it all now.
So it is the other way/I agree with you. Fasted would work, but that is not what the OP said they were doing and in 8 hours - there is no issue using food.
At 50% FTP you don't need carbs, at least for the start. I posted 50% as a guess after a suggestion a 90%FTP 45min hill climb would show use something about an eight hour event. Which I do not agree with.
I suggested carbs - last half. And caffeine last quarter. Not to go faster, to finish.
I was also saying that staying off of stimulants and carbs would create a slower start, and enable the rider to stay on plan. Some argue stimulates and carbs product the same output as fat. I think you run faster on carbs and stimulants - which is why folks use them.
Most/many of the responses were not considering the time of this event. 6-7 hours on the bike and stops (in the OP).
AND the OP asked what to eat, not how to ride.
So the TT and hill climbing and 90% FTP and encouragement on riding etc., were mostly not inline with the facts as stated in post 1, that is, unless you see all eating the same, regardless of event.
IMO had the OP started stimulant-and-carb free he/she would have most likely gone 1-2 mph slower than was done by mile 70 and would not have had, or had much less muscle fatigue.
So it is the other way/I agree with you. Fasted would work, but that is not what the OP said they were doing and in 8 hours - there is no issue using food.
At 50% FTP you don't need carbs, at least for the start. I posted 50% as a guess after a suggestion a 90%FTP 45min hill climb would show use something about an eight hour event. Which I do not agree with.
I suggested carbs - last half. And caffeine last quarter. Not to go faster, to finish.
I was also saying that staying off of stimulants and carbs would create a slower start, and enable the rider to stay on plan. Some argue stimulates and carbs product the same output as fat. I think you run faster on carbs and stimulants - which is why folks use them.
Most/many of the responses were not considering the time of this event. 6-7 hours on the bike and stops (in the OP).
AND the OP asked what to eat, not how to ride.
So the TT and hill climbing and 90% FTP and encouragement on riding etc., were mostly not inline with the facts as stated in post 1, that is, unless you see all eating the same, regardless of event.
IMO had the OP started stimulant-and-carb free he/she would have most likely gone 1-2 mph slower than was done by mile 70 and would not have had, or had much less muscle fatigue.
#152
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Not wanting to drag this on indefinitely ... (20 pages would be nice, though) but yeah ... I have gone too hard on rides and suffered later, and moderated my effort and suffered less ... based on intellect and planing and desire, not on diet.
The idea that I have to starve myself to ride smart ... hey, whatever works for you.
For short rides lately I start the day with a cup or two of coffee and five a.m., eat very lightly protein/carb/fat balanced throughout the day, drink a decent amount of water, and head out around 6 p.m. or so or a ride of 11-28 miles (which is my current comfortable max.) I generally start light,, then go pretty hard until about half or two thirds when I just hit a bump, slow a bit, ride over it, get a second wind, and push in spurts all the way back.
I do that Not based on the food I eat (sometimes I go for a Powerbar an hour before, or a Mountain Dew ... or both ... sometimes nothing for several hours ...) but based on how I feel when I leave, how I feel once I start to pick up speed and how far I think I can go with what I have that day (accumulated fatigue, enough or too little sleep, how hard the next day might be ...)
I don't use diet to control my effort, I use my brain ... which aside from the skin is about the biggest organ, and certainly the most powerful.
A lot of people go out hard at the start because they are enthusiastic, or inexperienced ... whether or not they have drank a lot of coffee, or 5-Hour energy, or guarana tablets ... and most riders figure out after a couple times burning out, "Hey, I am starting too fast and burning out early." It isn't rocket science.
The Nutrition science is very interesting ... but as with all scientific research, the hardest part is drawing the right conclusions from the data, whether or not they are the conclusions you want therm to be.
The idea that I have to starve myself to ride smart ... hey, whatever works for you.
For short rides lately I start the day with a cup or two of coffee and five a.m., eat very lightly protein/carb/fat balanced throughout the day, drink a decent amount of water, and head out around 6 p.m. or so or a ride of 11-28 miles (which is my current comfortable max.) I generally start light,, then go pretty hard until about half or two thirds when I just hit a bump, slow a bit, ride over it, get a second wind, and push in spurts all the way back.
I do that Not based on the food I eat (sometimes I go for a Powerbar an hour before, or a Mountain Dew ... or both ... sometimes nothing for several hours ...) but based on how I feel when I leave, how I feel once I start to pick up speed and how far I think I can go with what I have that day (accumulated fatigue, enough or too little sleep, how hard the next day might be ...)
I don't use diet to control my effort, I use my brain ... which aside from the skin is about the biggest organ, and certainly the most powerful.
A lot of people go out hard at the start because they are enthusiastic, or inexperienced ... whether or not they have drank a lot of coffee, or 5-Hour energy, or guarana tablets ... and most riders figure out after a couple times burning out, "Hey, I am starting too fast and burning out early." It isn't rocket science.
The Nutrition science is very interesting ... but as with all scientific research, the hardest part is drawing the right conclusions from the data, whether or not they are the conclusions you want therm to be.
#153
Senior Member
I'm training for a 140 mile ride on June 17th. I'm a diabetic and eat low carb and I'm fat adapted. (I eat less than 20 carbs a day)
I've done a couple of 60's and a couple of 75'ers with my last one with an avg speed of 17.6. I'm planning on doing a 110 this Saturday (Supported ride). I'm looking for suggestions for what to eat. Here is my current plan.
Breakfast: Bullet proof Postum with coconut oil, butter, and hwcream. Eggs and bacon.
25 mile stop: Big handful of macadamia nuts
50 mile stop: Bib handful of salted almonds
75 mile stop: Quest bar
100 mile stop: Kind bar
With water and Nunn energy tablets.
I've done a couple of 60's and a couple of 75'ers with my last one with an avg speed of 17.6. I'm planning on doing a 110 this Saturday (Supported ride). I'm looking for suggestions for what to eat. Here is my current plan.
Breakfast: Bullet proof Postum with coconut oil, butter, and hwcream. Eggs and bacon.
25 mile stop: Big handful of macadamia nuts
50 mile stop: Bib handful of salted almonds
75 mile stop: Quest bar
100 mile stop: Kind bar
With water and Nunn energy tablets.
#154
Senior Member
I'm training for a 140 mile ride on June 17th. I'm a diabetic and eat low carb and I'm fat adapted. (I eat less than 20 carbs a day)
I've done a couple of 60's and a couple of 75'ers with my last one with an avg speed of 17.6. I'm planning on doing a 110 this Saturday (Supported ride). I'm looking for suggestions for what to eat. Here is my current plan.
Breakfast: Bullet proof Postum with coconut oil, butter, and hwcream. Eggs and bacon.
25 mile stop: Big handful of macadamia nuts
50 mile stop: Bib handful of salted almonds
75 mile stop: Quest bar
100 mile stop: Kind bar
With water and Nunn energy tablets.
I've done a couple of 60's and a couple of 75'ers with my last one with an avg speed of 17.6. I'm planning on doing a 110 this Saturday (Supported ride). I'm looking for suggestions for what to eat. Here is my current plan.
Breakfast: Bullet proof Postum with coconut oil, butter, and hwcream. Eggs and bacon.
25 mile stop: Big handful of macadamia nuts
50 mile stop: Bib handful of salted almonds
75 mile stop: Quest bar
100 mile stop: Kind bar
With water and Nunn energy tablets.
#155
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I'm training for a 140 mile ride on June 17th. I'm a diabetic and eat low carb and I'm fat adapted. (I eat less than 20 carbs a day)
I've done a couple of 60's and a couple of 75'ers with my last one with an avg speed of 17.6. I'm planning on doing a 110 this Saturday (Supported ride). I'm looking for suggestions for what to eat. Here is my current plan.
Breakfast: Bullet proof Postum with coconut oil, butter, and hwcream. Eggs and bacon.
25 mile stop: Big handful of macadamia nuts
50 mile stop: Bib handful of salted almonds
75 mile stop: Quest bar
100 mile stop: Kind bar
With water and Nunn energy tablets.
I've done a couple of 60's and a couple of 75'ers with my last one with an avg speed of 17.6. I'm planning on doing a 110 this Saturday (Supported ride). I'm looking for suggestions for what to eat. Here is my current plan.
Breakfast: Bullet proof Postum with coconut oil, butter, and hwcream. Eggs and bacon.
25 mile stop: Big handful of macadamia nuts
50 mile stop: Bib handful of salted almonds
75 mile stop: Quest bar
100 mile stop: Kind bar
With water and Nunn energy tablets.
#156
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Not wanting to drag this on indefinitely ... (20 pages would be nice, though) but yeah ... I have gone too hard on rides and suffered later, and moderated my effort and suffered less ... based on intellect and planing and desire, not on diet.
The idea that I have to starve myself to ride smart ... hey, whatever works for you.
For short rides lately I start the day with a cup or two of coffee and five a.m., eat very lightly protein/carb/fat balanced throughout the day, drink a decent amount of water, and head out around 6 p.m. or so or a ride of 11-28 miles (which is my current comfortable max.) I generally start light,, then go pretty hard until about half or two thirds when I just hit a bump, slow a bit, ride over it, get a second wind, and push in spurts all the way back.
I do that Not based on the food I eat (sometimes I go for a Powerbar an hour before, or a Mountain Dew ... or both ... sometimes nothing for several hours ...) but based on how I feel when I leave, how I feel once I start to pick up speed and how far I think I can go with what I have that day (accumulated fatigue, enough or too little sleep, how hard the next day might be ...)
I don't use diet to control my effort, I use my brain ... which aside from the skin is about the biggest organ, and certainly the most powerful.
A lot of people go out hard at the start because they are enthusiastic, or inexperienced ... whether or not they have drank a lot of coffee, or 5-Hour energy, or guarana tablets ... and most riders figure out after a couple times burning out, "Hey, I am starting too fast and burning out early." It isn't rocket science.
The Nutrition science is very interesting ... but as with all scientific research, the hardest part is drawing the right conclusions from the data, whether or not they are the conclusions you want therm to be.
The idea that I have to starve myself to ride smart ... hey, whatever works for you.
For short rides lately I start the day with a cup or two of coffee and five a.m., eat very lightly protein/carb/fat balanced throughout the day, drink a decent amount of water, and head out around 6 p.m. or so or a ride of 11-28 miles (which is my current comfortable max.) I generally start light,, then go pretty hard until about half or two thirds when I just hit a bump, slow a bit, ride over it, get a second wind, and push in spurts all the way back.
I do that Not based on the food I eat (sometimes I go for a Powerbar an hour before, or a Mountain Dew ... or both ... sometimes nothing for several hours ...) but based on how I feel when I leave, how I feel once I start to pick up speed and how far I think I can go with what I have that day (accumulated fatigue, enough or too little sleep, how hard the next day might be ...)
I don't use diet to control my effort, I use my brain ... which aside from the skin is about the biggest organ, and certainly the most powerful.
A lot of people go out hard at the start because they are enthusiastic, or inexperienced ... whether or not they have drank a lot of coffee, or 5-Hour energy, or guarana tablets ... and most riders figure out after a couple times burning out, "Hey, I am starting too fast and burning out early." It isn't rocket science.
The Nutrition science is very interesting ... but as with all scientific research, the hardest part is drawing the right conclusions from the data, whether or not they are the conclusions you want therm to be.

#157
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I am not nor have I ever been diabetic ... so i have no advice to offer beyond, "Enjoy the ride."
#158
Senior Member
I'm a type 2. I lost 50 lbs and reduced my A1c from 8.9 down to 4.7 without drugs on lchf. I tried carb loading on a ride once and I got sick to my stomach because my body wasn't used to carbs. Unfortunately, I can't pull a shopping cart behind me on long rides.
#159
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I used to ride with a guy who could drop me on hills pulling a trailer with his lab in it. I use carbs, but never carb load. The technicolor yawn is the usual response to carb loading right before a ride for anyone. It's also called carb-unloading.
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#160
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#162
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If you have a riding club around you it wouldn't hurt to join them or maybe a LBS shop that has some seasoned riders. I have done lots of group rides and know for sure that there are cyclists out there that luv giving back to the sport and there is no better way to see someone finishing their first century ride. I have enjoyed doing it.
Zman
#163
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So I made a thread a while back asking for some guidance on this issue and got several different responses. I'm homing to get a more specific answer this time.
I'm doing my first 100 mile ride tomorrow. Will be a steady pace of 13-15 mph. We will stop a few times along the way but we all want to push ourselves and stop as little as possible. I plan on taking 4 energy gels, 2 protein bars and 4 bottles of water. I bought some salt tablets that I'm told are fantastic when doing longer rides.
My question is this, is what I'm taking enough/too much or should I plan on more? If it's not enough, what else should I plan on taking? What type of breakfast should I eat?
I'm doing my first 100 mile ride tomorrow. Will be a steady pace of 13-15 mph. We will stop a few times along the way but we all want to push ourselves and stop as little as possible. I plan on taking 4 energy gels, 2 protein bars and 4 bottles of water. I bought some salt tablets that I'm told are fantastic when doing longer rides.
My question is this, is what I'm taking enough/too much or should I plan on more? If it's not enough, what else should I plan on taking? What type of breakfast should I eat?
4 energy gels is about 400 kcal, 2 protein bars are about 600 kcal but im guessing only half of that is from sugars. You dont need protein on your ride, you need easily absorbed carbs to fuel your muscles. Have no idea what advice you were given, but imo, this is nowhere near enough. The reality of it is, you cant absorb as much energy as you expend on a bike, thus the further you go the more depleted you become. Therefore you must maximise the uptake by ingesting low/no-fibre foods that is also 100% carbs or close to.it. Gels and sugery drink is a favourite but not all can stomach it for extended periods. I like soda, bags of different sweets and white bread sandwiches. I once did a long ride on boiled potatoes with some salt, just to see. Worked fine, but a little bulky :-)
You will enjoy your ride much better if you drink and eat enough.
#164
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And here I thought I've been thinking that my system is inefficient, because I average right around 700kJ per hour-- but two weeks ago, I did 105 miles in 6:10 on nothing more than water, a venti Mocha Frappucino, and about 24oz of Gatorade.
People really overthink these things. Take some food. Watch your pace. If it's hot, don't forget electrolyte replacement.
People really overthink these things. Take some food. Watch your pace. If it's hot, don't forget electrolyte replacement.
I didn't bring electrolytes or salt either because I'm an idiot, but I normally do on fasted rides.
The amount of glycogen you'll burn on a ride depends entirely on whether you're performing aerobically or anaerobically, and the disparity between the two will change further depending on your metabolic conditioning and lypolidic metabolism efficiency.
#165
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As you normally do 40-50 mile rides, and this is your first 100, bring ample amounts of food, electrolytes, water, and make sure you cycle at a SLOW enough pace that you can sustain for the entire duration of the ride. You should be able to breathe comfortably through your nose and maintain an on-going conversation within your aerobic range. It will definitely feel slow, but that's how you ride for 10+ hours
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