In-Flight Refueling Question
#1
Senior Member
Thread Starter
Join Date: Jun 2008
Location: Far, Far Northern California
Posts: 2,873
Bikes: 1997 Specialized M2Pro
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
In-Flight Refueling Question
Yesterday I went on a 60 mile ride with a much stronger rider. I was going all out for hours. There was a point at which I really didn't feel like eating anything, but I forced myself to steadily eat bites of Powerbar.
So my question is: When your stomach says no, but your brain says you need refueling, what should you do?
On that trip, I consumed a sandwich, one small homemade energy bar (oatmeal, nuts, raisins, etc.), 1.5 Powerbars, one 12 ounce Gatorade, and four water bottles of water. I felt like puking, and I'm still a little queasy today.
So my question is: When your stomach says no, but your brain says you need refueling, what should you do?
On that trip, I consumed a sandwich, one small homemade energy bar (oatmeal, nuts, raisins, etc.), 1.5 Powerbars, one 12 ounce Gatorade, and four water bottles of water. I felt like puking, and I'm still a little queasy today.
#2
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,529
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3886 Post(s)
Liked 1,938 Times
in
1,383 Posts
You have to eat or your energy will crash. Keep experimenting to find something that's easy for you to digest when riding hard. Some people need liquid food. You can try putting an Ensure or two in one of your bottles.
#3
Senior Member
Join Date: May 2008
Location: Zang's Spur, CO
Posts: 9,083
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 3375 Post(s)
Liked 5,513 Times
in
2,856 Posts
I have learned to not even try to eat solid foods on a ride.
There are generally 4 types of "liquid fuel".
As your time/distance increases, you need to work your way down the list.
The times here are just rough estimates.
1. Water
Duration: Up to 2 hrs
2. Water + electrolytes
Duration: 2-3 hrs. (A symptom of lack of electrolytes is cramping.)
Examples:
- Gatorade
3. Water + electrolytes + carbohydrates
Duration: 3-12 hrs
Examples:
- Powerbar Endurance
- Hammer Heed
4. Water + electrolytes + carbohydrates + protein + fats
Duration: Multi-day rides.
Beware protein/fats sour a few hours after opening/mixing in warm weather.
Examples:
- Hammer Perpetuem
- Hammer Sustained Energy
- Ensure Plus
(King Soopers sells a generic called "Fortify Plus" that costs less)
Also, *always* have a one bottle of plain water on your ride. I have experienced exercise-induced nausea so bad I couldn't even drink a carbo-mix, but that was all I had with me 2/3 of the way through a hot weather century. As a result I got dehydrated before I reached the next store. It made the last 30 miles REALLY miserable.
There are generally 4 types of "liquid fuel".
As your time/distance increases, you need to work your way down the list.
The times here are just rough estimates.
1. Water
Duration: Up to 2 hrs
2. Water + electrolytes
Duration: 2-3 hrs. (A symptom of lack of electrolytes is cramping.)
Examples:
- Gatorade
3. Water + electrolytes + carbohydrates
Duration: 3-12 hrs
Examples:
- Powerbar Endurance
- Hammer Heed
4. Water + electrolytes + carbohydrates + protein + fats
Duration: Multi-day rides.
Beware protein/fats sour a few hours after opening/mixing in warm weather.
Examples:
- Hammer Perpetuem
- Hammer Sustained Energy
- Ensure Plus
(King Soopers sells a generic called "Fortify Plus" that costs less)
Also, *always* have a one bottle of plain water on your ride. I have experienced exercise-induced nausea so bad I couldn't even drink a carbo-mix, but that was all I had with me 2/3 of the way through a hot weather century. As a result I got dehydrated before I reached the next store. It made the last 30 miles REALLY miserable.
Last edited by Shimagnolo; 08-01-09 at 10:12 AM.
#4
Senior Member
Join Date: May 2007
Location: Santa Cruz Mountains
Posts: 6,169
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Gatorade has a lot of carbohydrates.
"exercise induced nausea" is probably low electrolytes. None of those things listed have much in the way of electrolytes. You may need to supplement with Endurolytes or satl tables on long hot rides.
"exercise induced nausea" is probably low electrolytes. None of those things listed have much in the way of electrolytes. You may need to supplement with Endurolytes or satl tables on long hot rides.
#5
Senior Member
Join Date: May 2007
Location: Santa Cruz Mountains
Posts: 6,169
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Did the sandwich contain significant amounts of meat? If so that may be your problem. It's tough to digest meat when you are also exercising.
#6
In Real Life
Join Date: Jan 2003
Location: Down under down under
Posts: 52,152
Bikes: Lots
Mentioned: 141 Post(s)
Tagged: 0 Thread(s)
Quoted: 3203 Post(s)
Liked 596 Times
in
329 Posts
1. Eat foods you like ... don't force yourself to eat "energy bars" because some company tells you they're what cyclists eat. I much prefer oatmeal raisin cookies to powerbars.
2. Nibble ... this is what I have a Bento Box for. I put my oatmeal raisin cookies in the Bento Box and nibble throughout the ride, rather than trying to force down an entire cookie all at once.
2. Nibble ... this is what I have a Bento Box for. I put my oatmeal raisin cookies in the Bento Box and nibble throughout the ride, rather than trying to force down an entire cookie all at once.
__________________
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
#7
Senior Member
Thread Starter
Join Date: Jun 2008
Location: Far, Far Northern California
Posts: 2,873
Bikes: 1997 Specialized M2Pro
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Did the sandwich contain significant amounts of meat?
#8
Senior Member
Join Date: Jun 2008
Location: Kent, WA
Posts: 315
Bikes: '07 Specialized Tarmac Pro
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
1. Eat foods you like ... don't force yourself to eat "energy bars" because some company tells you they're what cyclists eat. I much prefer oatmeal raisin cookies to powerbars.
2. Nibble ... this is what I have a Bento Box for. I put my oatmeal raisin cookies in the Bento Box and nibble throughout the ride, rather than trying to force down an entire cookie all at once.
2. Nibble ... this is what I have a Bento Box for. I put my oatmeal raisin cookies in the Bento Box and nibble throughout the ride, rather than trying to force down an entire cookie all at once.
#9
Senior Member
Join Date: Feb 2006
Location: Atlanta
Posts: 7,681
Bikes: Pedal Force QS3
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
You should'nt have to force food down. I normally cramp in the calves when I ride over 40. Wed I rode 63 and could have done a century easily. I had 8 fig newtons, 3oz hammer gel, a gatorade, 16oz vitamin water and water with Heed. Just shoot for 300 cals/hr via food and fluids. I think the Hammer endurance caps were a big help too.
__________________
15% Hammer Nutrition Discount Code
15% Hammer Nutrition Discount Code
#10
Senior Member
Join Date: Jul 2003
Location: Boulder, CO
Posts: 8,546
Mentioned: 83 Post(s)
Tagged: 0 Thread(s)
Quoted: 163 Post(s)
Likes: 0
Liked 2 Times
in
2 Posts
For me, if i have to eat and I can't eat food, I eat Gu brand energy gel.
Every single thing on your list of what you ate would be a problem for *me* - but you have to figure out what works for you.
Every single thing on your list of what you ate would be a problem for *me* - but you have to figure out what works for you.
#11
Senior Member
Join Date: Oct 2007
Location: Waterloo, ONT
Posts: 1,417
Bikes: Road: Trek 1.5 (2007). Mountain: Santa Cruz Chameleon (2008). Beater: Peugeot Recorde du Monde (1850)
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
eat foods you like. try eating before the ride if your stomach can handle it. I don't seem to have a problem eating while riding... but then 'gain I stick to the staples: bagels with either cream cheese or peanut butter, and bananas.
#12
Senior Member
Join Date: Apr 2007
Location: Northern VA
Posts: 2,654
Bikes: 2008 Trek Madone 5.5, 2009 Cervelo R3SL tdf edition, Cervelo R5 with Di2
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
I usually save the GU's and other gels for later in the ride when I need something, but I can get enthused about solid food. I can almost always slug down a gel. I've been using the Hammer gel in a flask lately, because it's more convenient than dealing with packets.
#13
Experienced
Join Date: Sep 2007
Posts: 1,039
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 16 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Continuous feeding is better than big chunks at a time; I just did another 200k Permanent on Saturday, and consumed three bottles of HEED, one Perpetuem, three Hammer Gels, seven eDiscs, and about twenty Endurolytes, along with copious amounts of plain water. By continually taking in easy calories, I was fueled and strong for the whole ride, and felt great at the end.
#14
Senior Member
Join Date: Nov 2006
Location: Springfield, MA
Posts: 361
Bikes: Specialized Allez Elite
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
On a 2 day, 192 mile ride (112 the first day) I ate only fruit, melon, banannas, grapes, and had a 1/2 pbj sandwich for lunch. At night, I had a burger and a beer. Felt great all weekend. For some unknown reason, I tried experimenting with gels, powerbars, and such, and never came close to the same results. So it's back to the fruits for me. Maybe that just what I tolerate.
#15
Senior Member
Join Date: May 2007
Location: Westminster, CO
Posts: 373
Bikes: Giant TCR and Giant TCX
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I agree with what everyone said, but I'll add that if you do eat energy bars, I prefer Cliff Bars, eat half on the hour and half at the half hour mark so you don't have to feel like you are stuffing yourself.
#16
Senior Member
Join Date: Oct 2003
Posts: 1,941
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Yesterday I went on a 60 mile ride with a much stronger rider. I was going all out for hours. There was a point at which I really didn't feel like eating anything, but I forced myself to steadily eat bites of Powerbar.
So my question is: When your stomach says no, but your brain says you need refueling, what should you do?
On that trip, I consumed a sandwich, one small homemade energy bar (oatmeal, nuts, raisins, etc.), 1.5 Powerbars, one 12 ounce Gatorade, and four water bottles of water. I felt like puking, and I'm still a little queasy today.
So my question is: When your stomach says no, but your brain says you need refueling, what should you do?
On that trip, I consumed a sandwich, one small homemade energy bar (oatmeal, nuts, raisins, etc.), 1.5 Powerbars, one 12 ounce Gatorade, and four water bottles of water. I felt like puking, and I'm still a little queasy today.
Don't ride that hard for that long.
Digesting food requires blood supply. If you are going all-out, you don't have any extra blood supply to spare, so anything in your stomach is going to just sit there.
Having said that, I agree with the others to look at something different.
__________________
Eric
2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
199x Lemond Tourmalet, Yellow with fenders (Beast)
Read my cycling blog at https://riderx.info/blogs/riderx
Like climbing? Goto https://www.bicycleclimbs.com
Eric
2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
199x Lemond Tourmalet, Yellow with fenders (Beast)
Read my cycling blog at https://riderx.info/blogs/riderx
Like climbing? Goto https://www.bicycleclimbs.com