Nutrition and Breaks

[Guitarhq]

Hello Again.

Im well into my training for my Burton - Farham - IOW - Burton trip.
Im trying to build up to 100miles in one day.
Ive currently achieved 80 miles/day.
I would like to call on your expertise again regarding breaks and food intake.
I guess the breaks should be obvious to me, like take a break if you feel you need one, but the food and calorie/energy intake i sure could use your help, other than crisps bananas and apples in my bar bag, what do you recommend.
Many thanks,
Andy

 

[ColinJ]

I think that if you were okay doing your 80 mile ride(s) then you probably already have the fitness to do the century. Just make sure that you eat and drink at least 25% more on the day. It wouldn't hurt to carry a couple of sandwiches with you and a nice piece of fruitcake, some malt loaf, fig rolls, or whatever else takes your fancy. Alternatively, stop at a cafe and buy egg and/or beans on toast, coffee/tea, cake ...

If you start to flag towards the end of the ride, a can of Coke can give you a real boost. (You'd want the non-diet version for the sugar content.)

 

[StuartG]

Bananas, Sweets and Mars bars get me past 100 ... plus water (more essential than you can imagine until you get dehydrated).

 

[cyberknight]

Hello !
Are you from Burton ? if so do you ride with mercia CC as i might have seen you about ?
As others have said if you can do 80 then 100 should be easily doable, when i entered my 1st sportive i was told to eat ad drink a bit every half hour from the start to keep on top of energy levels ,my current favourite food for non designer based stuff is kelloggs elevenses bars

 

[lpretro1]

Use a carbohydrate/protein mix drink and high energy, slow-release food. I like High 5's product. I think the recommendation is for 60g of carb per kg body weight per hour. Don't use gels until the latter part of the ride - you'd need 3 and hour of these and practise taking them before the big day as they can upset your stomach if you are not used to them. Oatbars, flap-jack, beans on toast are good fuel if you have cafe stops. Do not wait until you are hungry - it will be too late. I find a good slurp of the drink every 20 mins is best.

 

[ColinJ]

I think the recommendation is for 60g of carb per kg body weight per hour.

I think not!

(That would mean me taking on board about 5.5 kg of carbs an hour ...)

Your digestive system can only process about 60g of glucose (say) an hour but it is possible to top that up with some fructose for extra energy if you need it, as long as you don't go OTT and make yourself sick. I find that 60 g of maltodextrin in 500 mL of water mixed with 250 mL of OJ is good for about 90 minutes.

 

[BigonaBianchi]

I don't know your route...but there is a difference cycling 100 miles in a day then resting a few days then doing it again, and riding 100 miles or thereabouts every day, day after day...top boab tip....don't fill yor self up with energy drinks/caffine etc to late in a ride...you wont sleep and riding a bike asleep isn't much fun...neat trick but perhaps a little dangerous

 

[lpretro1]

Woops think I meant 6g not 60!!! This makes interesting reading anyway
http://www.ausport.gov.au/ais/nutrition/factsheets/basics/carbohydrate__how_much

 

[ColinJ]

Woops think I meant 6g not 60!!! This makes interesting reading anyway
http://www.ausport.gov.au/ais/nutrition/factsheets/basics/carbohydrate__how_much

Nope - the number you are quoting is in the "Daily Needs for Fuel and Recovery" table!

The hourly carb intake is given in the "Acute Fuelling Strategies" table further down the page and is 30-60g an hour for endurance exercise, or (as I suggested in my earlier post) up to 90 g an hour of a glucose/fructose mix.

 

[Bodhbh]

It has been a while since I've been up to 100 miles a day, but I'd just have a cake/pub stop every 30 miles or so and a big meal in the evening. And try to carry some emergency food in case I got caught out.

 

[Guitarhq]

Thanks guys, a great response. this will help .
Cycle Chat sure is the place to be.

 

[Guitarhq]

Hello !
Are you from Burton ? if so do you ride with mercia CC as i might have seen you about ?
As others have said if you can do 80 then 100 should be easily doable, when i entered my 1st sportive i was told to eat ad drink a bit every half hour from the start to keep on top of energy levels ,my current favourite food for non designer based stuff is kelloggs elevenses bars

I dont ride with a club. I have always ridden alone (tears, lol).
I have recently started doing long miles for my upcoming charity ride for my local Pre-School.

 

[cyberknight]

I dont ride with a club. I have always ridden alone (tears, lol).
I have recently started doing long miles for my upcoming charity ride for my local Pre-School.

Well we always welcome non club members so if your interested a good club run can be fun , i am off the bike for a couple of weeks or i would gladly ride with you but check the link under my tracker or PM if you want some more information