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How to Eat During Distance Riding

Old 04-21-15, 01:51 PM
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WHAT to Eat During Distance Riding

I'm new to riding longer distances and have managed to be able to ride a couple of 62 mile rides already this spring.
I'm hoping to be able to ride RAGBRAI this July and one of my concerns is eating while riding - I know I'm supposed to 'eat today in order to ride tomorrow' but what is the 'best' menu for such a task?
I've done well with PB&J, bananas, a couple of gels and water with gatorade at the end of a longer ride but I know I'm going to have to eat more in order to sustain a multi-day ride...what diet and eating habits have you found to work best for you in multi-day rides?
TIA
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Old 04-21-15, 02:05 PM
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Hi
also when I am touring my distance are between 90km and 180km a day,for me the best are bananas,I eat between 2 and 4kg and some times some nuts,and in the evening I eat normal foot
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Old 04-21-15, 02:10 PM
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Originally Posted by jmgardner
I've done well with PB&J, bananas, a couple of gels and water with gatorade at the end but I know I'm going to have to eat more in order to sustain a multi-day ride...what have you found to work best for you in multi-day rides?
TIA
I also put a couple of huge protien bars in my cycling jersey back pocket, to munch while on saddle.
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Old 04-21-15, 02:16 PM
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Handlebar bags are feed Bags. Just put stuff to nibble on In it.

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Old 04-21-15, 02:45 PM
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Originally Posted by jmgardner
I'm hoping to be able to ride RAGBRAI this July and one of my concerns is eating while riding - I know I'm supposed to 'eat today in order to ride tomorrow' but what is the 'best' menu for such a task?
Don't worry- there will be PLENTY to eat on RAGBRAI thru the week. You will pass thru small towns every 10 to 15 miles or so and there will be plenty of pie, pork, and pasta each day- the 3Ps! It clearly isn't the best menu for proper nutrition, but its the best for enjoyment!
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Old 04-21-15, 02:47 PM
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Usually I'll eat ~3 pb&js, an apple, 2 bananas, a clif bar or two, grapes, and a pocket bagel. That's for on the bike, I'll usually stop to eat a hearty egg-filled breakfast, then half a pizza or a burrito or a burger or something heavy for dinner. Really though, I'm snacking on the road constantly, and stopping to eat whenever possible.

Oh, and as much ice cream as I can find.
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Old 04-21-15, 02:50 PM
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Eat whatever your body runs on best for the type of riding you are doing. Personally, I do best when the majority of my caloric intake comes from carbs.
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Old 04-21-15, 03:08 PM
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For RAGBRAI you may want to practice your drinking also
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Old 04-21-15, 03:28 PM
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I have never done RAGBRAI so I have no clue what they provide for food. Generally, during the ride you want carbohydrates for most of your energy, after you are done riding for the day you want some protein mixed with the carbs for recovery.

I made a lot more comments a couple days ago on quantity and frequency of what works best for me, instead of retyping it, here is the link:

https://www.bikeforums.net/touring/10...l#post17732226

I have heard that some years it can be dreadfully hot. So, plan to bring lots of liquids. I prefer water bottles, then I can keep track of how much I am drinking by how full my bottles are. And if I am running low I know how low that is. But some on this forum prefer water bladder water packs. On a long humid and hot day in mid summer, I might go though five 24 oz (or maybe they are 26 oz) bottles, so that is a few oz shy of a gallon of water.

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Old 04-21-15, 06:14 PM
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Training for RAGBRAI is :
1) Work up to consecutive 80 mile days
2) Work up to 6 slices of pie a day
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Old 04-21-15, 08:08 PM
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What works for me is a breakfast of rolled oats with nuts and dried fruit (maybe another cup or two of that during the day), tortillas with cheese or peanut butter at a couple of stops, nuts and raisins at a couple of more stops, some fresh fruit and veg when I can carry it--basically eat something fairly healthy with some fat and protein every time I stop. I stay away from processed food and simple sugars because they don't work well in the long run for me. I drink plenty of water and add salt to my food if I'm sweating a lot. Sleeping is very important, so I stay away from alcohol because though it knocks me out quickly, it leads to an overall restless night for me and usually a bad morning.
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Old 04-21-15, 08:10 PM
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I eat pretty much what I eat while hiking.. Clif bars, trail mix, jerky and fresh fruit. Also don't forget some electrolytes... Gatorade or equivalent. I don't stuff myself at lunch, but for dinner after riding anything goes.
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Old 04-21-15, 08:54 PM
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for any riding, and especially multi day rides, you just have to eat a well balanced diet. Don't eat only sugary stuff, have lots of veggies and fruit along with all the regular carby stuff that I love to eat (pasta, sandwiches whatever).
For me, its basic regular good eating, just more.
And having snack stuff to nibble on is essential for this skinny guy.
oh, and drink so you have to pee regularly, being dehydrated will affect you and your muscles the next day.(and of course the same day)
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Old 04-21-15, 10:23 PM
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I think my wife has it figured out

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Old 04-21-15, 11:45 PM
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Originally Posted by mstateglfr
Don't worry- there will be PLENTY to eat on RAGBRAI thru the week. You will pass thru small towns every 10 to 15 miles or so and there will be plenty of pie, pork, and pasta each day- the 3Ps! It clearly isn't the best menu for proper nutrition, but its the best for enjoyment!
+1. The real concern with RAGBRAI is bringing enough cash along each day for the food and smoothies. It adds up.
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Old 04-22-15, 03:33 AM
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Originally Posted by djb
for any riding, and especially multi day rides, you just have to eat a well balanced diet. Don't eat only sugary stuff, have lots of veggies and fruit
Quite a few elderly riders have problem with constipation, after a few long days. You don't meed that pleasure (privilege?).
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Old 04-22-15, 04:15 AM
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Exactly, no one at any age wants that when sitting on a bike seat for five hours a day. Not eating a balanced diet combined with perhaps not drinking enough is never a good idea, but being physically active day after day means you really have to eat properly.
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Old 04-22-15, 10:12 AM
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Originally Posted by okbikeanywhere

Oh, and as much ice cream as I can find.
Hear, hear!
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Old 04-22-15, 11:06 AM
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I eat early and often, my handlebar bar has a mix of dried fruits and nuts with peanut M&M's in there too. I prefer real food as opposed to power bars and gels. Like a nice sub for lunch. While I do carry cliff bars, they are more of a backup plan. Don't wait until you are hungry, eat early. For dinner I usually go with some kind of pasta/grain combined with meat.
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Old 04-22-15, 01:26 PM
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Originally Posted by jmgardner
I've done well with PB&J, bananas, a couple of gels and water with gatorade at the end but I know I'm going to have to eat more in order to sustain a multi-day ride...what have you found to work best for you in multi-day rides?
TIA
All those energy foods are great during the day but have a couple normal meals to fill the tank and feed the gut whether it's breakfast and dinner or lunch and dinner. Water is just as important, keep drinking after you get off the bike. I found an adequate breakfast with some kind of sustaining food every two hours worked well. Any burrito sized lunch slowed me down but if I needed slowing down what could be better? Before packaged energy foods there were other packaged energy foods. A small bag of sunflower seeds with a handful of raisins and lots of water works great. Fig Newtons, etc. but you gotta have real food you can chew if you aren't eating it on the bike throughout the day. One of the best dinners I had camping before a century was a bag of 6pita bread, saving two for the morn, can of tuna, can of Anaheim chilis, box of sprouts, cucumber, bell pepper, lemon, can of V8, 12oz beer, cheese saving some for morn, apple. Dinners would be roughage and nutrient rich with breakfasts adequate but not too big requiring second and third courses in the following 4 hrs.

Last edited by LeeG; 04-22-15 at 01:59 PM.
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Old 04-24-15, 03:09 PM
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interesting. following as i want to do a longer ride at some point and have no idea what to expect.
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Old 04-28-15, 01:21 PM
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Originally Posted by djb
for any riding, and especially multi day rides, you just have to eat a well balanced diet. Don't eat only sugary stuff, have lots of veggies and fruit along with all the regular carby stuff that I love to eat (pasta, sandwiches whatever).
For me, its basic regular good eating, just more.
And having snack stuff to nibble on is essential for this skinny guy.
oh, and drink so you have to pee regularly, being dehydrated will affect you and your muscles the next day.(and of course the same day)
+1. I agree, for a 'low' effort ride like touring or distance cycling, normal food, IMO, is the best. I always carry some packaged stuff just in case, I like the Tanka bars (meat/jerky and fruit) and there is some pretty good packaged stuff at whole foods that is decent for you like the whole grain / raw bars ($$).....but try to stick with fresh, food that is made/bought daily.

I will use Gels in a race for a quick hit, but don't think it's a healthy habit over multiple days...my opinion only.
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Old 04-28-15, 08:38 PM
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Salad- in -a bag and Pizza Hut lunch buffet are modern miracles.
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