Riding in my first century tomorrow...
06-05-09, 03:59 PM
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Tonight good meal and limit beer intake, no hockey tonight so 4-5.
During the ride, I'd try to eat 1/2 an energy bar 130 calories and around 500 ml of water an hour during the ride. Ride at your own pace and try to draft. Gels are good for the last hour as they act quick.
Eat a good meal tomorrow night and again limit beer intake 5-6 even though there's a hockey game on.
During the ride, I'd try to eat 1/2 an energy bar 130 calories and around 500 ml of water an hour during the ride. Ride at your own pace and try to draft. Gels are good for the last hour as they act quick.
Eat a good meal tomorrow night and again limit beer intake 5-6 even though there's a hockey game on.
06-05-09, 04:02 PM
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06-05-09, 04:04 PM
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06-05-09, 04:04 PM
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06-05-09, 04:13 PM
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06-05-09, 04:13 PM
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True, and a valid point - but I think beginners should overshoot their eating/drinking if anything, rather than try to lowball it.
An experienced rider could do this ride on a few water bottles and a few Gu packets, but beginners may need more fuel since they'll be out there longer.
An experienced rider could do this ride on a few water bottles and a few Gu packets, but beginners may need more fuel since they'll be out there longer.
My commute is 65 miles before adding any extra miles. I do that commute on two bottles and about 6 gels. It's about four hours with about 2100 -2300 kjs. I may take in 800 cals (two bottles of 200 cals and 6 gels) if I'm really really focused.
Many nights I don't take in more than 600.
06-05-09, 04:25 PM
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Great suggestions, thanks. (and yes, its two 100k rides, one tomorrow and one Sunday)
So water is fine? No gatorade? Guess I don't have to worry about electrolytes if I'm eating some bananas/gels, etc?
So water is fine? No gatorade? Guess I don't have to worry about electrolytes if I'm eating some bananas/gels, etc?
06-05-09, 04:53 PM
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true, and a valid point - but i think beginners should overshoot their eating/drinking if anything, rather than try to lowball it.
An experienced rider could do this ride on a few water bottles and a few gu packets, but beginners may need more fuel since they'll be out there longer.
An experienced rider could do this ride on a few water bottles and a few gu packets, but beginners may need more fuel since they'll be out there longer.
Most energy bars are about 250 calories. So if you eat about one per hour, you'll have enough energy to make it to the end.
And yes, as you get more experienced, you can get away with less. Last Sunday I did a metric on a 250 cal Ensure, a 150 cal Iced Tea, and a cookie that was probably about 200 calories. But I would NEVER recommend that someone new to 100 km try that.
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Last edited by Machka; 06-05-09 at 04:57 PM.
06-05-09, 05:11 PM
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06-05-09, 05:13 PM
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The gatorade will kick in at about the 40 mile mark.
Try some.
Try some.
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06-05-09, 06:59 PM
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I like Nuun electrolyte tablets - doesn't leave that weird film in your mouth/bottle either.
Too much sugar in Gatorade to drink a lot of it on a ride, I think.
Too much sugar in Gatorade to drink a lot of it on a ride, I think.
06-05-09, 07:16 PM
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06-05-09, 08:22 PM
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Incorrect
correct
Correct
Incorrect.
The only thing that will kick in at 40 mile is bloat and heartburn if you intake that commercial sport drink with the high sugar content.
8 oz of Gatorade has only 50 calories you would need 48 oz to get 300 calories. That amount of calories is easily attainable from a real sports drink or energy drink like Hammer or Carbo Pro in just ab 24 oz bottle. Then you still have to contend with 6 x 14g or 64g of sugar to get your 300 calories. That is a recipe for the big D. And yeah football players can drink that stuff because they are sitting on the sidelines for half the game.
correct
Incorrect.
The only thing that will kick in at 40 mile is bloat and heartburn if you intake that commercial sport drink with the high sugar content.
8 oz of Gatorade has only 50 calories you would need 48 oz to get 300 calories. That amount of calories is easily attainable from a real sports drink or energy drink like Hammer or Carbo Pro in just ab 24 oz bottle. Then you still have to contend with 6 x 14g or 64g of sugar to get your 300 calories. That is a recipe for the big D. And yeah football players can drink that stuff because they are sitting on the sidelines for half the game.
Last edited by Vireo; 06-05-09 at 08:54 PM.
06-05-09, 08:40 PM
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If you are anything like me you will have enough glycogen in your system to get through 100 K without needing more food, so eating on the ride is optional. Eating well BETWEEN the two rides id NOT optional! Eat something high in carbs right after getting off the bike the first day (bread is good, chocolate milk is the awesome!), then shower and then eat a real meal. A little later you might want some more.
It is imperative that you replenish what you burned up during the day. If you don't then you may have a real bonk (your body burning lean muscle mass for energy) on the second day. You really don't want to go there.
It is imperative that you replenish what you burned up during the day. If you don't then you may have a real bonk (your body burning lean muscle mass for energy) on the second day. You really don't want to go there.
06-05-09, 09:48 PM
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1st Century Rider -- Ditto Botto's suggestion of sucking wheel. I like eGel & plain water. Pickles at rest stops are manna for me....
Best of luck!
06-05-09, 09:51 PM
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No way... Scores of better alternatives than Gatorade... eGel is my favorite:
https://www.cranksports.com/products/eGel/
https://www.cranksports.com/products/eGel/
06-05-09, 10:53 PM
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Incorrect
correct
Correct
Incorrect.
The only thing that will kick in at 40 mile is bloat and heartburn if you intake that commercial sport drink with the high sugar content.
8 oz of Gatorade has only 50 calories you would need 48 oz to get 300 calories. That amount of calories is easily attainable from a real sports drink or energy drink like Hammer or Carbo Pro in just ab 24 oz bottle. Then you still have to contend with 6 x 14g or 64g of sugar to get your 300 calories. That is a recipe for the big D. And yeah football players can drink that stuff because they are sitting on the sidelines for half the game.
correct
Correct
Incorrect.
The only thing that will kick in at 40 mile is bloat and heartburn if you intake that commercial sport drink with the high sugar content.
8 oz of Gatorade has only 50 calories you would need 48 oz to get 300 calories. That amount of calories is easily attainable from a real sports drink or energy drink like Hammer or Carbo Pro in just ab 24 oz bottle. Then you still have to contend with 6 x 14g or 64g of sugar to get your 300 calories. That is a recipe for the big D. And yeah football players can drink that stuff because they are sitting on the sidelines for half the game.
18,000 miles with Gatorade No Heart Burn.
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06-05-09, 11:54 PM
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Gels are primarily maltodextrin which is a complex carbohydrate, with some sugar. The ratio depends on the gel. Actually you will find that most real sports nutrition products use maltodextrin more than simple sugars, and certainly more than HFCS which is what they use in liquid Gatorade...
06-06-09, 12:09 AM
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Gels are primarily maltodextrin which is a complex carbohydrate, with some sugar. The ratio depends on the gel. Actually you will find that most real sports nutrition products use maltodextrin more than simple sugars, and certainly more than HFCS which is what they use in liquid Gatorade...
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