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70 ounces of gatorade, 2 Cliff Bloks.....

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70 ounces of gatorade, 2 Cliff Bloks.....

Old 06-06-06, 02:34 PM
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jjmolyet
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70 ounces of gatorade, 2 Cliff Bloks.....

...2 water bottles of Cytomax and a MetRX bar(about the size of a Snickers). This is what I consumed on my ride today. My usual ride is 40 miles, once a month I am doubling that on my way to my first century in the fall. Does this seem like an appropriate amount of fuel for 76 miles of moderate riding over aprox. 4+ hours? I have ridden 40 before and come back ravenous, as of two hours of returning I have not been hungry, although will eat to refuel soon. What do you think of this consumption. If relevent I am 6'4 and 240 lbs. Thanx!
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Old 06-06-06, 02:35 PM
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P.S. my pre-ride meal was pasta
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Old 06-06-06, 02:39 PM
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That seems adequate...but its different for everyone... How did you feel when you were done?
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Old 06-06-06, 02:42 PM
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I forgot to mention temps were around 80 not humid,

I feel worn out but I think that would be normal, i feel it walking on the steps at home, I plan on going out tonight and getting up early to do 15-20 miles
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Old 06-06-06, 02:44 PM
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to be honest, it sounds like you over ate - especially if it's was a moderate tempo.

i'll rephrase what i was trying to say earlier today - everybody is different, and considering you're 7" taller and over 85+ lbs heavier than i am, this may not be the best reference - but i'll give you it anyway: i did a 3:50/115 km ride today (a little shorter than yours). the first half was an easy to moderate tempo, with a few intense efforts. the second half was a group ride, which was reasonably intense, with the standard town line sprints. i went through 2 large bottles of water, and ate two granola bars, which works out to a little under 200 calories.
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Old 06-06-06, 02:53 PM
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Originally Posted by botto
to be honest, it sounds like you over ate - especially if it's was a moderate tempo.
I have never done a century, but I am guessing there are three to four place along the way to refuel with gels, bars, and energy drinks, That being the case and assuming one stops at all the rest areas wouldn't they consume about the same?
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Old 06-06-06, 02:56 PM
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I try to drink atleast 1 large bottle per hour on the bike, I use cytomax also ~100calories per serving. After 1-1:30 hours I'll eat a gu or 1/2 cliff bar about every hour. Its worked for me so far. On a ride of that length I would have had about 4 large bottles of water or cytomax, and 1-3 gu's and a cliff bar. Intensity and terrain is a big factor though.....
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Old 06-06-06, 03:00 PM
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Originally Posted by jjmolyet
I have never done a century, but I am guessing there are three to four place along the way to refuel with gels, bars, and energy drinks, That being the case and assuming one stops at all the rest areas wouldn't they consume about the same?
I can relate to you since I am 6'4" 230. I did my first century about three weeks ago. I ate two bananas and a PBJ and thats about it.
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Old 06-06-06, 03:05 PM
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Originally Posted by jjmolyet
I have never done a century, but I am guessing there are three to four place along the way to refuel with gels, bars, and energy drinks, That being the case and assuming one stops at all the rest areas wouldn't they consume about the same?
probably. but, i have to say, if you're in good shape, a century really isn't very difficult to do, and you really don't need to stop at every feed station.

i should have qualified my post. i was actually talking about the amounts one eats with an old team mate, that i'll be doing a Gran Fondo with next month, just before i read your post. He's a few inches shorter than you, but around the same weight. He's also one of the strongest riders i know, with the caveat that he obviously has problems with hills considering the ol' power to weight issue. After years of over eating on his rides, he's trying to work out some kind of balance. This was mainly spurred on by his training partner, who said he eats too much on his rides. His training partner has multiple World Championship gold medals, and at least one Olympic Gold medal, and is a retired pro - so he know's a thing or two about nutrition on a ride. Yesterday my buddy did a 5:30 ride with a stop for lunch (most likely a sandwhich, with some ice cream). That's all he ate. He kept a power bar in his jersey pocket, just in case, but never consumed it. He was fine.
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Old 06-06-06, 03:34 PM
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+1 - the not stopping at every station.

Most organized centuries I ride I stop at every stop mainly to socialize. I usually pick up 1/2 a PBJ and 1/2 a bananna, and fill my WATER bottles. Most of these rides end up having stops every 20 or less miles. That's a lot of calories if I belly up to the feed bar every stop.

I have ridden "un-organized" centuries where I stopped 3 times for water. I end up eating 1 cliff bar and a gel, but that is pretty much it.

On the other hand we rode a group ride century on Sunday where I consumed a ton of food and still bonked. It's amazing how much intensity will adjust your needed intake.
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Old 06-06-06, 03:42 PM
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Originally Posted by jjmolyet
I have never done a century, but I am guessing there are three to four place along the way to refuel with gels, bars, and energy drinks, That being the case and assuming one stops at all the rest areas wouldn't they consume about the same?
An organized century, one that has an entry fee, will have aid stations every 20 miles or so with food, water and portable toilets. I treated my first century as a series of 20 mile rides so i wouldn't feel overwhelmed at the start. Good luck.
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Old 06-06-06, 03:46 PM
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I'm not sure you give us enough information to answer.

The usual guideline I've heard is somewhere between 250 and 350 calories/hour, mostly from carbs. Other sources just address carbs, and say 60 grams per hour (ie 240 calories). Others say 70-80 grams per hour. Or, if you want to be more precise, something like 0.6 games per kilo of body weight per hour.

Your goal is to replace the carbs that you are burning. You don't need to replace the fat. You can also take in some protein, which some research says reduces muscle damage.

You should also make sure to refuel as soon after the ride as possible. Hunger is not a good indication, as long periods of exercise suppress the appetite. Two hours is probably too long to wait, though I read somewhere recently that the "carb replacement window" may not exist.

You should also replace any water deficit. Weighing yourself before an after is the best thing.

My guess is that you're a little light on carbs, but it does depend on how hard you're riding.

References:

https://www.louisvillebicycleclub.org/may01/eating.htm
https://www.cptips.com/bsnutpl.htm
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Old 06-06-06, 03:53 PM
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I tend to overeat on long rides out of caution. I'm not really trying to lose weight and I'm deathly afraid of bonking. For example, for a 2.5 hour moderately intense ride, it's at least 2 water bottles of cytomax and minimum 2-3 cliff bars and a few handfulls of trailmix.
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Old 06-06-06, 03:56 PM
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Originally Posted by ericgu
I'm not sure you give us enough information to answer.

The usual guideline I've heard is somewhere between 250 and 350 calories/hour, mostly from carbs. Other sources just address carbs, and say 60 grams per hour (ie 240 calories). Others say 70-80 grams per hour. Or, if you want to be more precise, something like 0.6 games per kilo of body weight per hour.

Your goal is to replace the carbs that you are burning. You don't need to replace the fat. You can also take in some protein, which some research says reduces muscle damage.

You should also make sure to refuel as soon after the ride as possible. Hunger is not a good indication, as long periods of exercise suppress the appetite. Two hours is probably too long to wait, though I read somewhere recently that the "carb replacement window" may not exist.

You should also replace any water deficit. Weighing yourself before an after is the best thing.

My guess is that you're a little light on carbs, but it does depend on how hard you're riding.

References:

https://www.louisvillebicycleclub.org/may01/eating.htm
https://www.cptips.com/bsnutpl.htm
+1 - good guidelines. I just could never justify putting in over 1500 calories during a century while trying to lose weight. Luckily I have done enough of them, and know my body well enough to know when too little is too little. Play it safe with the guidelines mentioned.
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Old 06-06-06, 04:15 PM
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I think if you're not fainting you're good to go. Perhaps not optimal but if you're not winning anything for your efforts than...
I don't bring anything. I've done centuries where I only drank on the return trip and never brought water along in the first place -I don't advise doing that, but if you're moderately fit you won't die and probably won't even bonk. I do it only to push myself. I did have to steal apples from an orchard because I couldn't find water once
Water is much more important than food. Not enough water on a long ride and my throat will tell me the next day. I'd think that two bottles while riding 50+ miles on an eighty degree day isn't nearly enough.
Don't forget sunscreen.
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Old 06-06-06, 04:33 PM
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Thanks for all the tips, I know that I had enough fuel for my ride today since I didn't bonk or come close, so I will ween a little off next month and see what happens, the Cliff Bloks are 200 cals a bag and gels are 100 so I think I will swap those, and lose the metrx bar for another gel and see how that goes, I will still start with 2 cytomax bottles and add Gatorade or water from gas station along my route as the cytomax runs out. I like the cytomax but I think the Gatorade is too sweet, anyone drink anything else?
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Old 06-06-06, 04:42 PM
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It does sound like you are fine. It also helps to know your metabolysm, which is unique to everyone. I maybe one clif bar and a half a block pack, and barely drink anything at all, and have never experienced negative side effects. Just depends on the person.
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