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Mid Ride fueling

Old 05-27-15, 05:07 PM
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briandelmo
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Mid Ride fueling

What is the general rule for mid ride fueling? Typically I feel pretty fine for about an hour to an hour 30, but after that its all downhill. Ive been using skratch as my only source during rides. I try for about 16-20oz an hour but sometimes I fall short then I bonk. Just wondering what everyone elses fueling is like.
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Old 05-27-15, 05:28 PM
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10-16 oz fluid per hour unless it is dry and I'm riding hard, then, maybe 22 oz per hour

150-250 calories per hour for long rides (more than 6 hours)

No food for rides less than 4 hours.
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Old 05-27-15, 05:32 PM
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Originally Posted by briandelmo View Post
What is the general rule for mid ride fueling? Typically I feel pretty fine for about an hour to an hour 30, but after that its all downhill. Ive been using skratch as my only source during rides. I try for about 16-20oz an hour but sometimes I fall short then I bonk. Just wondering what everyone elses fueling is like.
The general guidelines are:

If the ride is under 2 hours, and if you've been eating normally throughout the day, you probably don't need anything other than water. However, it is a good idea to bring a granola bar or something just in case.

If the ride is between 2 and 4 hours, and you've been eating normally the day before and morning of the ride, you might want to start eating within the first hour ... aim for 100-200 cal/hour. But you might want to bring an extra granola bar just in case.

If the ride is over 4 hours, have a good breakfast, and then start eating within the first hour ... aim to consume 200-300 cal/hour. After 5 or 6 hours of cycling, you might want to stop for a meal to replenish lost calories because 200-300 cal/hour is about half what you're burning.


As for drinking ... aim for one 750 ml bottle every 1 to 1.5 hours.

And don't forget about the electrolytes. You can consume them in food (i.e. salted almonds, potato chips), or you can use electrolyte tablets.
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Old 05-27-15, 05:50 PM
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I forget to say that for long rides, you want to contantly eat a little here and there rather than load up in one stop. Like eat half the granola bar and then maybe the other half later. Chew really well to mix all the spit in to help digestion.
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Old 05-27-15, 06:02 PM
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Originally Posted by briandelmo View Post
What is the general rule for mid ride fueling? Typically I feel pretty fine for about an hour to an hour 30, but after that its all downhill. Ive been using skratch as my only source during rides. I try for about 16-20oz an hour but sometimes I fall short then I bonk. Just wondering what everyone elses fueling is like.
So try eating something at minute 45. Personally, I like Clif Shots but Oreos taste better and are much cheaper. The only problem is keeping the milk cold in my bottle.
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Old 05-27-15, 06:29 PM
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I used to do a lot of gels but I found those tend to kill my stomach with too much sugar, But it also appears I have been majorly not hydrating enough
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Old 05-27-15, 06:55 PM
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Originally Posted by briandelmo View Post
I used to do a lot of gels but I found those tend to kill my stomach with too much sugar, But it also appears I have been majorly not hydrating enough
There are a wide variety of granola bars available now. Use to be there were just a few brands, and they weren't particularly brilliant, but now there's half an aisle of them in the grocery store.

One of our favourites are the Tasti Nut Bars ... and I especially like the Choc Apricot Coconut Cashew bars.
Tasti - Nut Bars


Another option are oatmeal raisin or oatmeal chocolate chip cookies. They aren't as common here in Australia, but in Canada you can pick up little tubs of them in the baked goods section of Superstore.


Go have a browse through your local grocery store.


On the road, in many North American convenience stores you can find little packets of salted almonds for about $1. Those are good because they've got calories, and also all/most of the electrolytes. For some variety on long, long rides you might try a little packet of beef jerky and orange juice ... again calories and electrolytes. Or a small bag of potato chips and iced tea ... more calories and electrolytes.

Drinking a bottle of orange juice or iced tea at a rest stop also tops up your liquid and gives you some variety from plain water.
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Old 05-27-15, 07:01 PM
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Yeah, you have to drink a good bit of water for every gel, maybe 6 good swallows right away. Hammer Gel works better than the gels that use sugar.
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