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Nutrition

Old 09-07-20, 12:32 PM
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mrblue
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Nutrition

Hello,

Just wondering, what do you take with you for fuel on long rides? I'm looking for some new ideas beyond my usual protein bar(s).

Thanks.
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Old 09-07-20, 12:47 PM
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CAT7RDR
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Organic Dark Maple Syrup in a flask.
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Old 09-07-20, 01:17 PM
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Originally Posted by CAT7RDR View Post
Organic Dark Maple Syrup in a flask.
Canadian or Vermont?
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Old 09-07-20, 01:18 PM
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esskay1000
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Someone is gonna do it so it might as well be me

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Old 09-07-20, 01:22 PM
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CAT7RDR
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Originally Posted by mrblue View Post
Canadian or Vermont?
Vermont. Goes down easy, gives a nice quick kick in energy and some electrolytes too.
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Old 09-07-20, 01:25 PM
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Originally Posted by CAT7RDR View Post
Vermont. Goes down easy, gives a nice quick kick in energy and some electrolytes too.
I hope you have a good source. I've read of instances where they've been cutting the Vermont with cheaper lesser quality Canadian stuff.
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Old 09-07-20, 01:26 PM
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For me, food on the bike is more about quieting a hungry belly rather than "fuel." 70 miles or under, I might bring a banana and/or granola bar, but it's not unusual for me to not eat them. Longer than that, I'll bring those same items along but I'll make a stop at a convenience store, mostly for fluids, but I'll usually pick up a snack, too. Cup Cakes are a long ride, not-so-guilty pleasure, as is a can of Coke.
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Old 09-07-20, 01:45 PM
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Claims 100% Vermont. Just ordered a second bottle. A lot cheaper then gels. 32 oz for $15.
FYI: https://www.amazon.com/gp/product/B0...1?ie=UTF8&th=1
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Old 09-07-20, 02:48 PM
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What is a long ride?

If it's 60 to 100 miles, I'll just take most of my carbs from my bottles. A couple boxes of raisins are nice treats that are easy to carry.

If an organized ride with stops, I don't turn down any of the unique things each stop might offer, but otherwise a half a banana, orange or a chocolate chip cookie!.
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Old 09-07-20, 03:26 PM
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For a 4-hour ride:
  • 1.5-2 scoops of Hammer Nutrition HEED per 26 oz bottle. Mandarin orange is my fav
  • 1 Hammer Nutrition gel flask with 4 parts gel, 1 part water (to make it less viscous). If it's a morning ride, I run the espresso flavor because it has caffeine. Chocolate for afternoons so I can sleep.
  • 1 Hammer Bar if I feel like I might want it

That's 700-900 calories

I'll drink a little over half of each bottle by 1.5-2 hours then top them off with water. When I top them off, I make sure to chug half a bottle and refill it before leaving the water source (I use hose bibbs at random churches). I'll start hitting the gel every 30-45 mins around the 1.5-hour mark. That's usually enough calories/electrolytes to finish out most 4-hour rides. After the ride, I hit Hammer Vegan Recoverite in the strawberry flavor (and my usual bucket of other Hammer supplements).

If you wanted to try the Hammer Nutrition stuff, PM me. I can give you my referral code for a discount.

-Hammer Nutrition sponsored athlete
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Old 09-07-20, 03:44 PM
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So ive been using a think bar around 90min into a ride (2.5-3.0hrs total time), and that helped me a bunch. i noticed that was very tired post ride and felt like i couldnt even walk around all that well. AFter i started with the think bars that went away completlely. I wonder though, should i be doing something else entirely?

https://thinkproducts.com/en-ca/
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Old 09-07-20, 03:58 PM
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Eat what tastes good to you and sits well in your system. Probably only necessary for rides over 3 hours.

It’s your choice but a “protein bar” does not sound wise. Typically want mostly carbs.
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Old 09-07-20, 06:42 PM
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Originally Posted by datlas View Post

It’s your choice but a “protein bar” does not sound wise. Typically want mostly carbs.
I'll echo this. Most protein bars will end up adding ammonia to your blood which is a total mood killer for aerobic exercise.
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Old 09-08-20, 01:22 AM
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The few long rides I've done I packed fig newtons in my jersey. Easy portion control.
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Old 09-08-20, 01:51 AM
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I'm a big fan of gels. On a Zone 2 ride of around 2 hours, I don't take anything more than water. For a 2 hour HIIT training I'll take one gel after an hour. On longer rides, I'll take my first gel at the 2 hour mark and another every hour after that. However, on 5 hour rides plus, I'll also take an energy bar for slower release. I'm a fan of SIS, NamedSport and 226ers.

My friends often take bananas and dried figs on longer rides.
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Old 09-08-20, 03:50 AM
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Gel flasks work for me. Easier to have a steady intake of my favorite gel and require less concentration than tearing off a gel pouch. I like to think that the consistency of intake is important in keeping my tank full.
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Old 09-08-20, 07:15 PM
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Fig bars, I get the Nature's Bakery ones from Costco, cheap and easy to carry. Two bars to a pack, 100cal per bar. If I'm stopping at a store, usually a gatorade and a milky way. Water only in my bottles/pack.
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Old 09-08-20, 08:14 PM
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Nothing.
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Old 09-12-20, 07:08 PM
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Sugars, mostly. I like the Tailwind Nutrition Endurance Fuel - it covers electrolytes as well, and it's easy enough to pack a baggie of it and dump some in a bottle.

I'm also a fan of gummy bears, and especially the less gummy non-gelatin agave gummy bears when I can find them. They're one of the few things I can successfully eat while riding my bike without wobbling and looking like a big jerk.
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Old 09-12-20, 07:16 PM
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Originally Posted by Rides4Beer View Post
Fig bars, I get the Nature's Bakery ones.
Those are really good. My wife, who is always worried I’m not getting enough calories, just bought a bunch of them for me to eat on our Fall cruise.
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Old 09-13-20, 09:08 AM
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Originally Posted by datlas View Post
Eat what tastes good to you and sits well in your system. Probably only necessary for rides over 3 hours.

It’s your choice but a “protein bar” does not sound wise. Typically want mostly carbs.
Right. It's not actually a "protein" bar per se. That's just my preferrred nomenclature for all those bars. Kind of like I call all facial tissues "Kleenex" and all cotton swabs "Q-tips." Sorry, I should have been more specific. I typically just grab some kind of prepackaged bar from the kitchen cupboard, i.e. Clif, Kind, Tahoe, etc.
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Old 09-13-20, 09:49 AM
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20-25 miles, I'll bring 2 water bottles. If it's hot, I'll have 0-calories electrolyte powder in them.

Any longer than that, I might use Gatorade Endurance in my bottles (has carbs/calories), and/or bring a granola bar.

I tend to feel the need for calories on rides 30 miles or longer (ie 2 hours or more). I also notice that when I am mindful of this (eat something an hour before the ride, take carbs during the ride), I get home and I'm not looking to raid the fridge.

Obviously athletes have very different nutritional needs, but as I ride for fun and fitness, I'm figuring out what my body needs depending on the length of the ride, and to some extent how dang hot it is outside.
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Old 09-14-20, 09:09 PM
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In addition to one Clif Bar, I bring salted almonds, dried apricots, and a few of those little bottles of pickle juice.
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Old 09-14-20, 09:17 PM
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Length of ride matters, but also time of day. If I'm doing 50 miles on a Saturday morning, I've eaten a good breakfast first and I might not eat anything during the ride. For longer Sat. morning rides, I'll eat at the first rest stop. For the same 50 miles, but on a summer time late afternoon/early evening ride that begins before dinner, then I'm starting off 4-5 hours since my last meal and I'll eat a banana or the equivalent of a clif bar (usually not that brand) on my way out the door and will likely supplement with energy chews during the ride
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Old 09-15-20, 06:32 AM
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right said - i only can second this statement

Originally Posted by WhyFi View Post
For me, food on the bike is more about quieting a hungry belly rather than "fuel." 70 miles or under, I might bring a banana and/or granola bar, but it's not unusual for me to not eat them. Longer than that, I'll bring those same items along but I'll make a stop at a convenience store, mostly for fluids, but I'll usually pick up a snack, too. Cup Cakes are a long ride, not-so-guilty pleasure, as is a can of Coke.

convinced - youre right!"
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