How to fuel while riding?
#26
dot dash
Join Date: Jun 2015
Location: Land of Pleasant Living
Posts: 12,577
Bikes: Shmikes
Liked 6,177 Times
in
3,324 Posts
Likes For MoAlpha:
#27
Senior Member
Join Date: Mar 2020
Location: Nevada County, California
Posts: 808
Bikes: Subject to change at any given moment but currently is...... Colnago Mapei, Colnago C40, Wilier Triestina Carbon, Wilier Triestina Ramato, Follis 472, Peugeot PX60, Razesa, Orbea Terra, Soma Pescadero and 1/2 owner of a Santana tandem.
Liked 797 Times
in
273 Posts
Let me begin this by stating I have T2 Diabetes but I’ve struggled with this same thing for the past two years. During that time I’ve completed numerous centuries (and farther) and have finally found what works for ME so take this for what it’s worth.
Water—— depending on the route, I usually carry two 33oz Zefal bottles filled with Arbon Energy Fizz packets.
If my route demands more water, I have an under-saddle bottle cage that clamps to the seat post where I can carry up to a third 33oz Zefal. It actually positions the bottle directly under the nose of the saddle but does not interfere with pedaling, I’ve never done a ride that wasn’t covered by that much water without finding resupply.
Food—— I start my rides with (gasp) a fast food breakfast sandwich, hash browns and coffee. I consume a GU about every hour and eat a Stroop Waffle or Rice Krispy treat every other hour combined with a few Vit B tablets and Potassium and magnesium tabs.
At the halfway point in a century I make sure I eat something substantial such as a tuna sandwich, potato chips and perhaps a bottle of Gatorade and then another GU and I’m off again.
This might seem like a lot to some people but the worst thing that can happen is for me to have a sugar crash during a ride because that is not something you recover from very quickly and it’s simply dangerous.
It took me about two years of distance riding to figure all of this out and it is key to my riding. I’m heading out the door tomorrow morning to do 130 as training for a double century in April.
Water—— depending on the route, I usually carry two 33oz Zefal bottles filled with Arbon Energy Fizz packets.
If my route demands more water, I have an under-saddle bottle cage that clamps to the seat post where I can carry up to a third 33oz Zefal. It actually positions the bottle directly under the nose of the saddle but does not interfere with pedaling, I’ve never done a ride that wasn’t covered by that much water without finding resupply.
Food—— I start my rides with (gasp) a fast food breakfast sandwich, hash browns and coffee. I consume a GU about every hour and eat a Stroop Waffle or Rice Krispy treat every other hour combined with a few Vit B tablets and Potassium and magnesium tabs.
At the halfway point in a century I make sure I eat something substantial such as a tuna sandwich, potato chips and perhaps a bottle of Gatorade and then another GU and I’m off again.
This might seem like a lot to some people but the worst thing that can happen is for me to have a sugar crash during a ride because that is not something you recover from very quickly and it’s simply dangerous.
It took me about two years of distance riding to figure all of this out and it is key to my riding. I’m heading out the door tomorrow morning to do 130 as training for a double century in April.
Likes For Tomm Willians:
#28
Senior Member
Join Date: May 2010
Location: Bastrop Texas
Posts: 4,772
Bikes: Univega, Peu P6, Peu PR-10, Ted Williams, Peu UO-8, Peu UO-18 Mixte, Peu Dolomites
Liked 1,850 Times
in
1,186 Posts
What about San Antonio's Big Red and Barbacoa, or the Dallas version of Four Slim Jims and a Beer...
Anyway, when I used ta ride long enough ta need food on a ride I found having a water bottle with a mix of Apple Juice and Protein Powder sufficient...
Anyway, when I used ta ride long enough ta need food on a ride I found having a water bottle with a mix of Apple Juice and Protein Powder sufficient...
__________________
No matter where you're at... There you are... Δf:=f(1/2)-f(-1/2)
No matter where you're at... There you are... Δf:=f(1/2)-f(-1/2)
#29
Happy With My Bikes
Join Date: Sep 2020
Location: Oklahoma
Posts: 2,488
Bikes: Hi-Ten bike boomers, a Trek Domane and some projects
Liked 2,770 Times
in
1,282 Posts
There are people that judge people that use Camelbaks?
__________________
"It is the unknown around the corner that turns my wheels." -- Heinz Stücke
"It is the unknown around the corner that turns my wheels." -- Heinz Stücke
Likes For Chuck M:
#30
Senior Member
#31
Me duelen las nalgas
Join Date: Aug 2015
Location: Texas
Posts: 13,515
Bikes: Centurion Ironman, Trek 5900, Univega Via Carisma, Globe Carmel
Liked 2,814 Times
in
1,808 Posts
My diet and rest before a significant ride matter more than what I eat during a ride. I don't do long, hard rides anymore due to chronic neck pain from cervical spine stenosis, so it's pretty unlikely I'll bonk on my usual 20-30 milers.
But if I do carry snacks, I like Pop Tarts and stroopwaffles because they're flat and fit a jersey pocket neatly.
I carry a couple of gels with caffeine but don't use them often anymore. Maybe toward the end of a hard ride when I'm dragging and a caffeine boost might help.
There are convenience stores along most of my usual routes so I don't really need to carry much of anything if I prefer to keep it light. I've done that a time or two when chasing PRs on segments of 1-6 miles, or climbs, and I just piddle-pedal, loafpedal and glasscrank between segments to conserve energy.
I'm pickier about hydration. Usually one bottle with electrolytes (DripDrop if I'm feeling fancy; otherwise Propel or Kroger generic and I add a little sugar), one with plain water/ice. If it's an early ride, or I've just waked up, I'll include some caffeine in the first bottle. I usually carry one or two spare single serve Mylar packets of DripDrop, Propel, whatever. Those carry nicely in a minimalist seat bag, jersey pocket, even tucked inside my shorts leg hem, sock, whatever. Single serve Mylar packets are very resistant to sweat, rain, whatever, so they're usually good for up to a year before the powder gets a little clumpy. NUUN tablets always got gooey and clumpy, didn't want to dissolve.
I've worn a generic hydration backpack (2L, I think) on summer runs and rides when the temp is over 100F, which is common in Texas. One route I rode a couple of summers ago, aiming for a full century, had no convenience stores at all. 30 miles out, temperature was already over 100 degrees and at the rate I was drinking water (hydration backpack and two bottles on the bike) I knew I'd run out of water before I reached the nearest store *if* I detoured. But that would be at least 50 miles, and I wasn't familiar with that road after some highway construction. The safer choice was to turn around and head back the route I'd just ridden. Finished with 60 miles and drank my last sip of water a mile from home.
Stolen from Mark Remy's Dumb Runner FB page. I run too. Applies to both. Although I rarely carry anything but water on my typical 5k-10 mile runs.
But if I do carry snacks, I like Pop Tarts and stroopwaffles because they're flat and fit a jersey pocket neatly.
I carry a couple of gels with caffeine but don't use them often anymore. Maybe toward the end of a hard ride when I'm dragging and a caffeine boost might help.
There are convenience stores along most of my usual routes so I don't really need to carry much of anything if I prefer to keep it light. I've done that a time or two when chasing PRs on segments of 1-6 miles, or climbs, and I just piddle-pedal, loafpedal and glasscrank between segments to conserve energy.
I'm pickier about hydration. Usually one bottle with electrolytes (DripDrop if I'm feeling fancy; otherwise Propel or Kroger generic and I add a little sugar), one with plain water/ice. If it's an early ride, or I've just waked up, I'll include some caffeine in the first bottle. I usually carry one or two spare single serve Mylar packets of DripDrop, Propel, whatever. Those carry nicely in a minimalist seat bag, jersey pocket, even tucked inside my shorts leg hem, sock, whatever. Single serve Mylar packets are very resistant to sweat, rain, whatever, so they're usually good for up to a year before the powder gets a little clumpy. NUUN tablets always got gooey and clumpy, didn't want to dissolve.
I've worn a generic hydration backpack (2L, I think) on summer runs and rides when the temp is over 100F, which is common in Texas. One route I rode a couple of summers ago, aiming for a full century, had no convenience stores at all. 30 miles out, temperature was already over 100 degrees and at the rate I was drinking water (hydration backpack and two bottles on the bike) I knew I'd run out of water before I reached the nearest store *if* I detoured. But that would be at least 50 miles, and I wasn't familiar with that road after some highway construction. The safer choice was to turn around and head back the route I'd just ridden. Finished with 60 miles and drank my last sip of water a mile from home.
Stolen from Mark Remy's Dumb Runner FB page. I run too. Applies to both. Although I rarely carry anything but water on my typical 5k-10 mile runs.
Last edited by canklecat; 11-20-22 at 02:30 AM.
Likes For canklecat:
#33
Heh. Some of us would often eat second breakfasts close to that while riding across the country. Worked ok in the mountains of the west, but when we hit the Midwest I actually started putting on pounds. Had to put the brakes on that kind of eating.
Likes For indyfabz:
#34
Has the OP disclosed how far a 3.5 hr. ride is?
#35
Galveston County Texas
Join Date: Nov 2007
Location: In The Wind
Posts: 33,337
Bikes: 02 GTO, 2011 Magnum
Liked 1,279 Times
in
647 Posts
__________________
Fred "The Real Fred"
Fred "The Real Fred"
Last edited by 10 Wheels; 11-20-22 at 10:22 AM. Reason: add video
Likes For 10 Wheels:
#36
Senior Member
Join Date: Sep 2005
Location: In the foothills of Los Angeles County
Posts: 26,283
Liked 10,214 Times
in
4,954 Posts
Why do some people hate stopping? I've never understood this, always enjoyed stopping to eat something on a longer ride.
Likes For big john:
#37
Senior Member
Last Saturday we went for a ride to a town 50km away, then a climb to a mountain, back down and home. I was trying to cram about 350 kcal per hour of sugar all the way to the summit. Since I ran out of sport specific solutions I dumped a load of Haribo gummi bears and other candies in my jersey pocket 🤷
It took me 2:06 hours at 252W to climb. That's 910 kcal per hour not counting BMR. Without eating as much as I can digest, it guarantees losing power because glycogen gets depleted.
Sure, easy rides work fine on water and something to eat half way, but working hard it is best to keep cramming yourself with the maximum sugar you can digest.
As for hydration, if I think I'll need a lot, two 950ml bottles and then stop to refill.
Last edited by Branko D; 11-20-22 at 11:07 AM.
#38
Advocatus Diaboli
Join Date: Feb 2015
Location: Wherever I am
Posts: 8,855
Bikes: Merlin Cyrene, Nashbar steel CX
Liked 1,613 Times
in
1,061 Posts
I thought the cool kids were licking and sticking their chews lined up along the top of the stem?
Likes For Sy Reene:
#39
Klaatu..Verata..Necktie?
Join Date: May 2007
Location: SF Bay Area
Posts: 19,391
Bikes: Litespeed Ultimate, Ultegra; Canyon Endurace, 105; Battaglin MAX, Chorus; Bianchi 928 Veloce; Ritchey Road Logic, Dura Ace; Cannondale R500 RX100; Schwinn Circuit, Sante; Lotus Supreme, Dura Ace
Liked 13,231 Times
in
6,796 Posts
If working hard, that's the lower bound of what I'd do.
Last Saturday we went for a ride to a town 50km away, then a climb to a mountain, back down and home. I was trying to cram about 350 kcal per hour of sugar all the way to the summit. Since I ran out of sport specific solutions I dumped a load of Haribo gummi bears and other candies in my jersey pocket 🤷
It took me 2:06 hours at 252W to climb. That's 910 kcal per hour not counting BMR. Without eating as much as I can digest, it guarantees losing power because glycogen gets depleted.
Sure, easy rides work fine on water and something to eat half way, but working hard it is best to keep cramming yourself with the maximum sugar you can digest.
As for hydration, if I think I'll need a lot, two 950ml bottles and then stop to refill.
Last Saturday we went for a ride to a town 50km away, then a climb to a mountain, back down and home. I was trying to cram about 350 kcal per hour of sugar all the way to the summit. Since I ran out of sport specific solutions I dumped a load of Haribo gummi bears and other candies in my jersey pocket 🤷
It took me 2:06 hours at 252W to climb. That's 910 kcal per hour not counting BMR. Without eating as much as I can digest, it guarantees losing power because glycogen gets depleted.
Sure, easy rides work fine on water and something to eat half way, but working hard it is best to keep cramming yourself with the maximum sugar you can digest.
As for hydration, if I think I'll need a lot, two 950ml bottles and then stop to refill.
__________________
"Don't take life so serious-it ain't nohow permanent."
"Everybody's gotta be somewhere." - Eccles
"Don't take life so serious-it ain't nohow permanent."
"Everybody's gotta be somewhere." - Eccles
#40
Klaatu..Verata..Necktie?
Join Date: May 2007
Location: SF Bay Area
Posts: 19,391
Bikes: Litespeed Ultimate, Ultegra; Canyon Endurace, 105; Battaglin MAX, Chorus; Bianchi 928 Veloce; Ritchey Road Logic, Dura Ace; Cannondale R500 RX100; Schwinn Circuit, Sante; Lotus Supreme, Dura Ace
Liked 13,231 Times
in
6,796 Posts
I've seen them on top tubes, on CF bikes where the top tube is flat. For me, that would be one way of regaining some of the salt lost through sweating, as well as applying sunscreen to my tongue.
__________________
"Don't take life so serious-it ain't nohow permanent."
"Everybody's gotta be somewhere." - Eccles
"Don't take life so serious-it ain't nohow permanent."
"Everybody's gotta be somewhere." - Eccles
#41
Grupetto Bob
Join Date: Sep 2020
Location: Seattle-ish
Posts: 6,973
Bikes: Bikey McBike Face
Liked 6,636 Times
in
3,354 Posts
#42
Senior Member
Join Date: May 2022
Location: USA - Southwest PA
Posts: 3,920
Bikes: Cannondale - Gary Fisher - Giant - Litespeed - Schwinn Paramount - Schwinn (lugged steel) - Trek OCLV
Liked 2,765 Times
in
1,475 Posts
small diner / restaurant ... some grabbed a sandwich - others something smaller / lighter
I typically stuck with Clif Bars (or similar) because I knew it worked for me ...
regardless - the stop / break seemed to help all
Likes For t2p:
#43
Senior Member
Join Date: May 2022
Location: USA - Southwest PA
Posts: 3,920
Bikes: Cannondale - Gary Fisher - Giant - Litespeed - Schwinn Paramount - Schwinn (lugged steel) - Trek OCLV
Liked 2,765 Times
in
1,475 Posts
Likes For t2p:
#44
Senior Member
Join Date: May 2022
Location: USA - Southwest PA
Posts: 3,920
Bikes: Cannondale - Gary Fisher - Giant - Litespeed - Schwinn Paramount - Schwinn (lugged steel) - Trek OCLV
Liked 2,765 Times
in
1,475 Posts
The thing holding me back on longer rides has been nutrition. After some experimentation, energy gels seem to be my solution. Load up on carbs ahead of the ride, first gel 45 minutes into the ride, and subsequent gels every 20 minutes. I'll need about 8 of them for a 3½ hour ride.
My question is, how do people manage this without stopping? I've been keeping them in a handlebar bag, but maybe I need a different bag, because it's difficult to open and close with one hand. I need to extract a gel packet from wherever I'm keeping them, tear off the top, stow the torn off part somewhere without littering, consume the gel, and stow the trash. Are there handlebar bags which are better for this than the one I'm using? (If so, recommendations, please.) Jersey pockets? I haven't tried it, but eight packets seems awkward in a rear pocket, to say nothing of putting trash back there.
Also, a similar topic is water. My routes rarely have good opportunities to refill water bottles. A Camelbak-style reservoir solves the problem for me, but I understand it's some sort of roadie fashion faux pas?
My question is, how do people manage this without stopping? I've been keeping them in a handlebar bag, but maybe I need a different bag, because it's difficult to open and close with one hand. I need to extract a gel packet from wherever I'm keeping them, tear off the top, stow the torn off part somewhere without littering, consume the gel, and stow the trash. Are there handlebar bags which are better for this than the one I'm using? (If so, recommendations, please.) Jersey pockets? I haven't tried it, but eight packets seems awkward in a rear pocket, to say nothing of putting trash back there.
Also, a similar topic is water. My routes rarely have good opportunities to refill water bottles. A Camelbak-style reservoir solves the problem for me, but I understand it's some sort of roadie fashion faux pas?
carbs ... more carbs ... 8 gel packs ... (ouch) ... ??? ...
have you tried some / more protein ... more balanced approach ?
.
#45
Method to My Madness
Join Date: Nov 2020
Location: Orange County, California
Posts: 4,144
Bikes: Trek FX 2, Cannondale Synapse x2, Cannondale CAAD4, Santa Cruz Stigmata 3
Liked 1,702 Times
in
1,169 Posts
#46
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,778
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Liked 2,114 Times
in
1,493 Posts
Nutrition on a ride depends on both how long and how hard the ride is, and mostly on the "how hard" thing. 3.5 hours of hard riding can be a considerable dose. At this time, we don't know the terrain, distance, or intensity of the OP's rides, so pretty much impossible to give good advice on calories ingested.
That said, when I do a 3.5 hour ride, it's always a hilly ride, ridden as hard as I can. On those rides, consuming half my burn, using kJ from similar rides to estimate, works perfectly. I used to fuel with Clif Bars, 1/4 bar every 15'. I think that a much better solution than gels. I'd open a bar or bars, break them into quarters, and put them in a jersey pocket. That worked very well.
Many years ago, I switched to liquid food. I mix maltodextrin and flavored whey protein, 7:1 by weight, put an appropriate amount of powder in a bottle, add water and shake 100 times and leave it in the fridge overnight. I make up one bottle to last me 3.5 hours. So I carry 2 bottles, a water bottle and a food bottle, and usually have a coffee break in the middle where I refill the water bottle, have only coffee, no food. For long, hot, or no-break rides, I use a Camelbak, the simplest one, just a bladder in a sack.
Cycling "style" is super-important to many people. Remember the thread about the correct way to flip a water bottle? Or Style Man in Bicycling?
That said, when I do a 3.5 hour ride, it's always a hilly ride, ridden as hard as I can. On those rides, consuming half my burn, using kJ from similar rides to estimate, works perfectly. I used to fuel with Clif Bars, 1/4 bar every 15'. I think that a much better solution than gels. I'd open a bar or bars, break them into quarters, and put them in a jersey pocket. That worked very well.
Many years ago, I switched to liquid food. I mix maltodextrin and flavored whey protein, 7:1 by weight, put an appropriate amount of powder in a bottle, add water and shake 100 times and leave it in the fridge overnight. I make up one bottle to last me 3.5 hours. So I carry 2 bottles, a water bottle and a food bottle, and usually have a coffee break in the middle where I refill the water bottle, have only coffee, no food. For long, hot, or no-break rides, I use a Camelbak, the simplest one, just a bladder in a sack.
Cycling "style" is super-important to many people. Remember the thread about the correct way to flip a water bottle? Or Style Man in Bicycling?
__________________
Results matter
Results matter
#47
Senior Member
Join Date: Jan 2010
Location: TC, MN
Posts: 39,521
Bikes: R3 Disc, Haanjo
Liked 9,462 Times
in
4,673 Posts
For me, it depends on the type of ride. If it's pretty casual, I enjoy stopping. If it's at a harder pace, I really dislike stopping - I get café legs and always feel worse off after a stop of 30+ min.
#48
I'm good to go!
Join Date: Jul 2017
Location: Mississippi
Posts: 16,185
Bikes: Tarmac Disc Comp Di2 - 2020
Liked 5,418 Times
in
3,740 Posts
However I think I get what you mean. When riding long rides at a fast pace, I don't like getting off the bike for any longer than it takes to fill my bottles or urinate. Even just 15-20 minutes off the bike has my leg muscles rebelling for a time when I get back on the bike.
#49
Senior Member
Join Date: Jan 2010
Location: TC, MN
Posts: 39,521
Bikes: R3 Disc, Haanjo
Liked 9,462 Times
in
4,673 Posts
I had to google what café legs are. And if your legs look as nice as all the pictures google presented for café legs, then I've been totally wrong about the image I imagine of you. Especially your gender!
However I think I get what you mean. When riding long rides at a fast pace, I don't like getting off the bike for any longer than it takes to fill my bottles or urinate. Even just 15-20 minutes off the bike has my leg muscles rebelling for a time when I get back on the bike.
However I think I get what you mean. When riding long rides at a fast pace, I don't like getting off the bike for any longer than it takes to fill my bottles or urinate. Even just 15-20 minutes off the bike has my leg muscles rebelling for a time when I get back on the bike.
But yes, that's what "café legs" are - sore, stiff, ungrateful bastards after a stop to