Preparing for first really big ride. tips on food?

I'm in the best riding shape I've ever been in, and this upcoming weekend I'm going to try my first really big ride (Molas Pass to Durango on the Colorado Trail).

It's about 70 miles and lots of climbing. I've done a few rides this summer around 50+miles with lots of ups and felt strong at the end...and this weekend I'm going to go big. I have a couple options to bail if I need to and I will have a light. I feel confident and looking forward to a long day on the bike.

I've found on longer rides my strength and attitude are directly related with how hungry I am. Also, I find that while trying to keep calories up I often feel awful and bloated (after eating gu like products, clif bars, etc)

I'm looking to get a general idea of what I should do to both prepare for the ride (the day and night before and breakfast) as well as how to keep up with calories and elctrolytes throughout the day.

I will not have the ability to resupply but I will be able to refill water.

I'm not a racer, heart-rate-monitor kind of guy...and I don't know anything about this kind of stuff. If anyone can give any general advice I'd appreciate it.

eat before you get hungry, drink before you get thirsty. did a solid 6 hour ride yesterday. 2 pro bars at close to 400 calories each, 1 cookie, and 3 bottles with 1/2 gatorade 1/2 water. perfect.

rog

i like some 'real' food on long rides.
in addition to gu's and blocks and whatnot, go TDF mussette bag style.
couple of small ham and cheese sangwhiches. some small pastry treats, eight ounce coke in a can, even warm the bubbles and caffeine will both make yer belly feel good and the kick from the caffenine late in the day can not be discounted.
TR please.
woot

Second the real food approach for a full day in the saddle. Sandwiches, leftover pizza, bananas, Snickers bars are all time-tested options.

I really like Nuun to enhance water. No calories but a great way to keep up electrolytes. I drink about 1 bottle of Nuun water for every 3 bottles of standard water on long rides. Because Nuun is in tablet form it is very easy to have with and drop in a refilled water bottle.

+1 on the 'real food' thing. I have taken cold pizza (carbs, fats, salts, tastes great), hard boiled eggs with a packet of parmesan (sp?) cheese or red pepper flakes, etc on long days. A full day of bars, goo & processed drinks does kinda make you feel like crap.

Couple suggestions:
For a drink, try Vitalyte; very mild flavor and just plain works.
For gel, try Carb-Boom; best tasting and pure fruit. On a warm day the Apple Cinnamon taste just like apple pie filling.

I used both of these to get me through Leadville.

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Originally Posted by Skistack

Second the real food approach for a full day in the saddle. Sandwiches, leftover pizza, bananas, Snickers bars are all time-tested options.

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this has done me well too, after a medium breakfast, something like toast, OJ and BACON.

I've also turned into a big fan of Hammer Nutrition products. Like their HEED and Enduralyte Fizz tablets for electrolytes, and Perpetuem and gels for energy. Talk to someone at your LBS, and the knowledge base on their website is pretty informative.

I try for a medium sized dinner with all the goodies meat, veggies, salad, rice and a good sleep.Bowl of oats & maybe a banana for breakfast then a 2 scoop bottle of hammer perpetum just before starting. For the ride i bring a lot of hammer perpetum & gel plus some potatoes for real food. I make a point of drinking a least a full bottle of water where ever I can refill water (guessing that's every couple to few hours) also I just got on the electrolyte band wagon.

have a blast

nachos!
calories-check.
salt-check.
motivation to get to the top of that steep climb-check.
just need to find a way to melt the cheese.

Stock up on calories and hydration the day before. I eat a huge, early-ish dinner with lots of carbs and protein the day before an all-day ride. I skip any desert because I'll be eating shitloads of sweet things the next day. Go to bed fully hydrated, wake up and start hydrating. Morning of is usually 2 eggs and cheese on toast and some fruit washed down with a couple liters of water, juice, HEED, whatever.

Bring real food. This can't be emphasized enough. I can't eat more than two clif bars before I start going crazy. I like a slice of leftover pizza, ham & cheese, anything that provides calories, carbs, protein and isn't sweet. I don't usually carry a banana because they get smushed easily, but an apple or orange is a nice respite from Gu.

Honestly, if you've done a few 50+ miles already this summer, and felt good on those, I don't think you should start doing something different for this one. More of the same. I mean, sure, add food/drink to your total, and mix it up a bit to keep from being bored, but 70 isn't that different from 50, and I think you run a greater risk of problems by trying to introduce new food/drink plans than by doing what has already worked.

Good luck on that ride, it is freaking awesome. I have done Molas to Cascade, and Kennebec to town, and hiked Indian Ridge, so I know how awesome and tough that ride will be, it is way beyond anything I will ever do. Hope you get the weather that you need!

Before you decide which supplements to use like Hammer, GU, Heed, or whatever, make sure you try them out first on some shorter rides. I was using one a few years ago that tore my stomach up, even when diluted. I switched back to just water, a PB&J, and a few cliff bars and tiger's milk (protein)bars. Works for me.

For hydration, water is #1, but sometimes I bring a few packets of propel (gatorade powder mix stuff) to throw into a water bottle if I have one. Like I said, a lot of the fancy mixes tear up my gut and lead to a very uncomfortable day.

On long rides, most people end up eating / taking in more calories than they need to...then over time, if riding hard, this can lead to digestive / stomach issues, or a drop in performance as blood is diverted away from working muscles to getting put to work in the digestive process. Depending on your body weight, you should try to aim for 300-ish calories per hour. You can get these calories from either the "liquid food" corner (i.e. things like Hammer Perpetuem) or obviously, real food.

In a race situation (such as an 8-hour solo race or a 100 miler), I'm a fan of the liquid food option and have used and had success with both Hammer Perpetuem and Gu Rocktane. I used 100% Gu Rocktane for my caloric intake in a recent 100 mile race and did quite well with it (won SS class). In a race it's just an easier method of getting the calories in without having to carry a lot of extra stuff (weight). One bottle an hour gets me the calories I need, and at a rate that doesn't overwhelm my digestive system.

In a normal just riding along type situation, I'd much prefer real food. Easily digestable things that your body can quickly convert to energy such as rice cakes (homemade rice cakes with a bit of egg / bacon mixed in are freaking perfect). Things with a lot of gluten in them like pizza (flour in the pizza crust) tend to cause me stomach issues so I avoid them. Rice is gluten free, so the rice cake thing works really well for me.

On top of the calories, don't neglect the electrolytes. It's often said that calories from food is the gas in your engine, but electrolytes are the oil. The suggestion of using Nuun tablets to supplement into your water supply is a good one. Wouldn't hurt taking along a bottle or a small baggie filled with electrolyte replacement tablets just in case. Hammer Endurolytes and Succeed S-caps are two popular options. I like the S-Caps better as they have WAY more sodium in them that the Endurolytes.

Also, regarding the eating a huge meal the night before....not a fan of it. Just eat a normal sized meal...don't go bigger. You'll have all that crap (literally) sitting in your digestive system all the next day weighing you down and your blood stream will be diverted to trying to digest it all and move it along. No bueno. (for me).

It's all about the electrolytes. I suggest some Brawndo STAT!

I've been experimenting with Cytomax in my camelback for longer rides with pretty good results. I keep it relatively diluted so it's not too strong. What I like about it is that it's an easy way to consume calories and electrolytes and I find lightly flavored water to be a little more palatable than unflavored water. What I don't like about it is the potential to make my camelback gross. Nuun is also good, but doesn't have any calories.

I'm interested to read others' recommendations though.

I switched to Infinite this year and really like it. The Hammer stuff made me burpy as hell and over a long day into night gave me stomach gas pains. I ride most of the time on the stuff, now water tastes too "wet". For me keeping cramps away is my main goal, this year I've picked them up outside low on my left calf. Have been on some long rides and ski hikes with a dude that brings bags of little candy bars, like Halloween candy and those small 8oz cokes. He throws a handful of those little candy bars in and chases it. Every body is different.

Real food, heavy on the protein. Save the sugary goo in the bottom of the pack for if/when you totally are bonking.

I do a good amount of long-distance riding, running, etc... when training for triathlons . I think there is some good advice in this thread, in particular folks above suggesting to try things out on shorter rides before commiting to it, as each person's gastro reactions to different items really varies.

FWIW, similar to Tyrone, I am of the school of virtually all liquid caloric intake. For rides less than 50 miles, I use Hammmer HEED in a 20 oz bottle, using 1.75 scoops (I am 6'3", 175). That is 175 calories per bottle, and is basically electrolytes and carbs. I prefer the strawberry flavor. I try and drink one bottle per hour - as 20 oz of water/hour is my personal sweet spot (but it varies).

For rides over 50 miles, I generally take a couple of different approaches:

I sometimes do the exact above but also 1 scoop of Carbo Pro (which is pure glucose polymers - e.g., carbs) to add calories and energy. This adds 100 calories. I will also add a measured amount of whey protein. There are a lot of studies about the need for protein intake over very long endurance outputs as well.

Alternatively, I will not add Carbo Pro and will instead take a flask with some Hammer Gel in it. One serving is about 100 calories, and I will take a little bit every 15 mins. Same concept for protein.

Finally, sometimes I just use Perpeteum or Sustained Energy instead (both by Hammer), as it has a pretty good mixture of carbs/proteins.

I honestly only choose Hammer as my stomach handles it well - I am sure there are other companies (e.g., Gu, Cytomax, etc...) making similar products which work great.

Note: The above is all based on training or race sittuations. If I am just out with a buddy on a long casual rides I will use HEED as a drink (20 oz bottles) and then just have a sandwich and bananna in my jersey pocket as it really doesn't matter and I just want to enjoy the day and will eat a sandwich and a bananna while riding. Definitely a nice break.

Assuming you only have 2 bottles on your bike, I will have a zip lock baggy (or baggies) in my jersey with the powder mixes above pre-mixed so I can just dump it in the bottle and re-fill when needed.

[Note: As AKBruin mentioned, all of this crap can gunk up a cambleback pretty quickly, as I use to use Cytomax when skinning in a water bladder.]

I absolutely love Honey Stinger Waffles for endurance food.

As far as electrolytes go, I only ever put water in my bladder, and also have a bottle with NUNN tablets or Zym Catapult if I really want a lot of caffeine.

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Originally Posted by AKbruin

IWhat I don't like about it is the potential to make my camelback gross.

I'm interested to read others' recommendations though.

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Try stuffing the camelback in the freezer between rides after rinsing it. It will keep any grossness from growing in there, which will happen if you keep it in a closet if it's not fully dried.

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Originally Posted by mobygrape

Try stuffing the camelback in the freezer between rides after rinsing it. It will keep any grossness from growing in there, which will happen if you keep it in a closet if it's not fully dried.

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I do sometimes. But I'm also lazy. After a big ride, I have a beer, a couple iburprophen, and a shower, often simultaneously. Niceties like cleaning my bike, responsible parenting, and de-amoeba-ing my camelback are neglected.

Also, I'm sure this is heresy for many, but I love a well-timed Red Bull-type drink (e.g., for that last hour). But the logistics/weight is understandably an issue.

Quote:

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Originally Posted by Tyrone Shoelaces

On long rides, most people end up eating / taking in more calories than they need to...then over time, if riding hard, this can lead to digestive / stomach issues, or a drop in performance as blood is diverted away from working muscles to getting put to work in the digestive process. Depending on your body weight, you should try to aim for 300-ish calories per hour. You can get these calories from either the "liquid food" corner (i.e. things like Hammer Perpetuem) or obviously, real food.

In a race situation (such as an 8-hour solo race or a 100 miler), I'm a fan of the liquid food option and have used and had success with both Hammer Perpetuem and Gu Rocktane. I used 100% Gu Rocktane for my caloric intake in a recent 100 mile race and did quite well with it (won SS class). In a race it's just an easier method of getting the calories in without having to carry a lot of extra stuff (weight). One bottle an hour gets me the calories I need, and at a rate that doesn't overwhelm my digestive system.

In a normal just riding along type situation, I'd much prefer real food. Easily digestable things that your body can quickly convert to energy such as rice cakes (homemade rice cakes with a bit of egg / bacon mixed in are freaking perfect). Things with a lot of gluten in them like pizza (flour in the pizza crust) tend to cause me stomach issues so I avoid them. Rice is gluten free, so the rice cake thing works really well for me.

On top of the calories, don't neglect the electrolytes. It's often said that calories from food is the gas in your engine, but electrolytes are the oil. The suggestion of using Nuun tablets to supplement into your water supply is a good one. Wouldn't hurt taking along a bottle or a small baggie filled with electrolyte replacement tablets just in case. Hammer Endurolytes and Succeed S-caps are two popular options. I like the S-Caps better as they have WAY more sodium in them that the Endurolytes.

Also, regarding the eating a huge meal the night before....not a fan of it. Just eat a normal sized meal...don't go bigger. You'll have all that crap (literally) sitting in your digestive system all the next day weighing you down and your blood stream will be diverted to trying to digest it all and move it along. No bueno. (for me).

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Ty- If you don't mind me asking, how much water do you bring/consume for the Downieville XC? I think I finished 3 liters from my camelback during a practice run, but that seems like a lot of weight to schlep up the climb. Also, the camelback is hot and surely makes me sweat more.

Dang, I wish I didn't have to go to Denver this weekend for family time, otherwise I'd be begging to come along. The logistics to do it in 2 days with a Hotel Draw shuttle are a bit of a PITA. Seriously, if you don't go this weekend due to weather or whatever, I'll do it some other weekend.

Heed the advice and don't try anything new this weekend. Whatever you're doing on the 50 milers is working, so keep doing it.

If I were doing this ride, my body would want a big breakfast to start (eggs, potatoes, bacon). I can't do much real food on the trail (like sandwiches or pizza), so I tend to eat lots of smaller things (beef jerky, string cheese, almonds, snickers/granola bars/etc, clif blocks, gu) By the end, I'd be just gu/blocks. And some sort of electrolyte drink.

The only truly crazy thing I've done was a 24 hour solo, and almost all of my calories were from gu. I'd do it the same if I were to do it again.

I was over at my friend Ethan's place doing some work this morning. He has 2 wins in the CTR that starts on monday. Man does he ever have his little pile of gear down to a science. This thread got me thinking though- the people that do well in this race also need a tough stomach- it's not like they get to choose everything they can eat along the way. They eat whatever they can find at the handful of towns along the way.

Quote:

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Originally Posted by couloirman

I absolutely love Honey Stinger Waffles for endurance food.

As far as electrolytes go, I only ever put water in my bladder, and also have a bottle with NUNN tablets or Zym Catapult if I really want a lot of caffeine.

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Good Lord those waffles are manna. I don't eat anything anymore after going to Infinite, but these are the exception.

Bacon and water , lots of it.

If you want to get fancy, do a P&J&B samitch.

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"Ty- If you don't mind me asking, how much water do you bring/consume for the Downieville XC? I think I finished 3 liters from my camelback during a practice run, but that seems like a lot of weight to schlep up the climb. Also, the camelback is hot and surely makes me sweat more."

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for the climb, I start out with 1 bottle....but I am trying to kick it up that thing in and around an hour (in reality, it won't be less than an hour but that's the goal). When I get to Packer, I get rid of the empty, and pick up two more from friends who are stationed up there. I'll down one from Packer, through Sunrise, and on all that fireroad traversing into babyheads, because on my SS, there's only so fast I can go on that fireroad and it's a good place to drink up. then I'll save that last bottle for the remainder of the way down...at that point, due to the course, I'm usually only taking swigs from it periodically because it's hard to take your hands off the bars. But there are enough spots to make it doable, especially down on 1st Divide. My finishing goal is 2.5 hours (that puts me in range of the SS podium which is usually between 2:20 and 2:25, so 2 - 3 bottles should be plenty. A 70oz Camelback or RaceBack would also be enough (for me), but I don't like racing with one (heat retention, and weight on the back on a SS sux)

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Originally Posted by Tyrone Shoelaces

for the climb, I start out with 1 bottle....but I am trying to kick it up that thing in and around an hour (in reality, it won't be less than an hour but that's the goal). When I get to Packer, I get rid of the empty, and pick up two more from friends who are stationed up there. I'll down one from Packer, through Sunrise, and on all that fireroad traversing into babyheads, because on my SS, there's only so fast I can go on that fireroad and it's a good place to drink up. then I'll save that last bottle for the remainder of the way down...at that point, due to the course, I'm usually only taking swigs from it periodically because it's hard to take your hands off the bars. But there are enough spots to make it doable, especially down on 1st Divide. My finishing goal is 2.5 hours (that puts me in range of the SS podium which is usually between 2:20 and 2:25, so 2 - 3 bottles should be plenty. A 70oz Camelback or RaceBack would also be enough (for me), but I don't like racing with one (heat retention, and weight on the back on a SS sux)

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Ah, friends in high places. I need some of those. Thanks!

Edit: Sorry for the thread sway.

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Originally Posted by AKbruin

Ah, friends in high places. I need some of those. Thanks!

Edit: Sorry for the thread sway.

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I've also done two bottles in the cages on the bike, and 1 extra in the middle pocket of my jersey...it works, but if you can do that climb without the extra weight (every little bit helps up that sucker), then take advantage of it!

trackhead posted this a while ago, which seems like a good idea:


for extended exercise-intensive outings, I like to have a bottle or camelback with steeping yerba mate tea bags. i usually refill the bottle with the same tea bags many times. it's always done me well. ideally, i also have a bottle with just water.

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Originally Posted by Tyrone Shoelaces

(homemade rice cakes with a bit of egg / bacon mixed in are freaking perfect).

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How do you make these? bake mixture with already cooked rice?

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Originally Posted by bodywhomper

How do you make these? bake mixture with already cooked rice?

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Dr. Allen Lim (the dude in your video above) is the man!



HIs cookbook is a really good $20 bucks well spent: http://www.amazon.com/The-Feed-Zone-.../dp/1934030767

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Originally Posted by Tyrone Shoelaces

Dr. Allen Lim (the dude in your video above) is the man!

HIs cookbook is a really good $20 bucks well spent: http://www.amazon.com/The-Feed-Zone-.../dp/1934030767

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that's funny. thanks.