|
Post by bongjumper on Jun 13, 2006 21:22:01 GMT 8
The key to riding long distances is food and drink.
Sure, training is important¡ªbut nutrition and hydration are even more vital, ¡°Nutrition, not necessarily training, is the limiting factor in endurance cycling.¡±
The reason? Even the best-trained riders pack only enough muscle fuel (glycogen) for a couple of hours of hard cycling. Fluid stores vanish even faster.
For everything from century rides to multi-day tours, remember these time-tested tips:
Enjoy the Last Supper. Eat aggressively the night before a long ride so your muscles are crammed with glycogen the next morning. Emphasize carbohydrates such as pasta, vegetables, bread, whole grains, and fruit. Don¡¯t forget dessert!
Don¡¯t Skip Breakfast. Cycling¡¯s smooth pedaling motion means you can eat just before a long ride without risking stomach upset. You¡¯ll need a full tank. Cycling consumes about 40 calories per mile, or 4,000 calories in a century ride.
Three hours before the start, eat about 60 grams of carbohydrate if you¡¯re an average-sized woman, 80 to 100 if you¡¯re a man. (Cereal, skim milk, a banana, and a bagel with jam equals about 90 grams of carb.) Many riders find that adding some protein and fat, like scrambled eggs or an omelet, keeps their stomach satisfied longer.
Prehydrate Fluids are as important as food. Drink at least eight big glasses of water the day before the ride. If you don¡¯t, your performance and comfort may plummet by mile 50. During the hour before the ride, sip 16 ounces of a sports drink.
Eat and Drink During the Ride. Drink before you feel thirsty. Your sensation of thirst lags behind your need for liquid, so grab your bottle every 15 minutes and take a couple of big swallow (about four ounces). About every 30 minutes, eat 20 grams of carbohydrate¡ªthe equivalent of half an energy bar, several fig bars or half a banana. Some riders prefer smaller portions more frequently.
On unsupported rides, use a backpack-style hydration system and carry food in your pockets. Stop at convenience stores along the way, if necessary. Most organized rides have aid stations every 20 miles or so, but always carry food and fluid just in case.
Hydrate After the Ride. No matter how much you drink on a long ride you¡¯ll finish dehydrated. Weigh yourself before and after, then compare the figures. Lost weight means you¡¯ve failed to replace the fluid you¡¯ve sweated out. Drink 20 ounces of water or sports drink for each lost pound of bodyweight.
How do you know you¡¯ve caught up? Your urine will be pale and plentiful, and your weight will be back to normal. Rehydrating is especially vital during multiday rides. If you get a little behind each day, by the end of the week you¡¯ll be severely dehydrated, feeling lousy, and riding poorly.
Eat for Tomorrow. Muscles replace glycogen better if you consume carbohydrate immediately after riding. So within 15 minutes of getting off the bike, eat or drink 60 grams of carbohydrate (if you¡¯re an average-sized woman) or 80 to 100 grams if you¡¯re an average male.
The re-fueling process becomes progressively less efficient as time passes. Eat or drink a high-carb snack while chewing the fat with your riding buddies.
|
|
|
Post by sonnydgr8t on Jun 14, 2006 13:51:44 GMT 8
will do thanks for the great advice..happy riding..
|
|
|
Post by grnhrnt on Jun 15, 2006 11:35:02 GMT 8
Great advise. I want to add that eating and drinking right also prevents the cramping that is associated w/ long hard rides.
|
|
|
Post by Dragunov on Jun 15, 2006 23:32:01 GMT 8
on our sierra madre ride last monday i had a terrible bonk, i didnt eat breakfast that day presuming its gonna be easier than my usual maarat ride, first 10 km is still ok but when i was at the cottage garden resting i had a headache but i still force myself to reach the egg stop hehe there i realized that im low on fuel and gulp 2 eggs, 2 12oz mountain dew, 2 rebisco sandwich, a liter of water, an some biscocho all in matter of 10 min whew! breakfast is really a key in surviving a ride that long and hard. never leave home without it ;D
|
|
|
Post by arcireyes on Jun 16, 2006 9:31:18 GMT 8
mga sirs:
last sunday's SM ride, raul from PCN tipped me that the best snack food to bring during long rides is jelly-ace. i tested it and found it effective naman. i am actually thinking of bringing a bag of jelly ace during long rides. i agree with FR707 that a hearty breakfast should always be a pre-requisite during long rides, kasi out of experience, i also found out that when you pedal on an empty stomach, you easily get wasted. for me two big plastic cup of taho would at least start an energetic ride.
its nice to read this kind of informative threads, it kinda open ourself to ideas on how to sustain ourselves and enjoy our rides.
thanks mga sirs!
ride safe.
arci
|
|
|
Post by grnhrnt on Jun 16, 2006 14:22:54 GMT 8
Arci,
The best time to drink the taho is after the ride or at mid point. the protein in it helps your body absorb the carbohydrates.
|
|
|
Post by allegra on Jun 16, 2006 19:17:04 GMT 8
when I was trying to lose weight dati , I'd go on long rides w/out taking breakfast Wala naman problom as long as walang long climbs or hatawan How do you know yur about to bonk? D kaya it's all in your mind?
|
|
|
Post by wcoastbo on Jun 16, 2006 23:40:15 GMT 8
I'll be joining the Climb to Kaiser Pass endurance road ride in central California again this June 24 (156 miles with almost 14,000 ft of climbing). Last year I was able to finish, but almost didn't. My mistakes were not eating between feed zones and not replacing my electrolytes fast enough. I'm hoping to finish in 12-13 hours instead of 16. (the fastest time in 2005 was 9:14). If you're going to ride endurance, then eat a few bites of food every 45-60 mins. It really doesn't matter what you eat, but high calorie food is better. If your sweat contains a lot of salt (my jersey, helmet straps, gloves and skin have large deposits of salt when I ride over 4 hours), then you will need to constantly replace your electrolytes or your legs and even arms will start to cramp. Concentrated gatorade, cytomax or other electrolyte drink is not enough for me. I suppliment my drinks with electrolyte capsules every hour (2-6). These capsules contain sodium, potasium, calcium and magnesium. Food high in these minerals will also replace electrolytes, but it's hard to carry that many bananas when riding. I practice these same eating rituals during long mtb rides. www.fresnocycling.com/kaiser/2006/index.htm
|
|
|
Post by bongjumper on Jun 17, 2006 9:23:24 GMT 8
Eat real food. Most energy bars work great when one or two are enough. But during a ride that extends to most of a day, say 200K or something longer -- eating can become the most difficulty part of the ride. Even your favorite bar flavor can become so unappetizing you can't choke down another bite. No food = no fuel. Don't rely on energy bars alone. Eat food that digest more slowly than high-carbohydrate foods. Food Longer "burn time" so energy levels stay more constant and the stomach doesn't soon feel hollow. Later on the ride, when you pull out your bars, the carb calories supply energy relatively quickly. There are plenty of other "non bar" foods that can work like fruits to keep you eating. The key is to start long rides with several different foods you like. Or plan routes so you can buy grub at stores along the way...
|
|
boomr
Lurker
What Can I say... im just a newbie... hehehehhe :)
Posts: 12
|
Post by boomr on Aug 19, 2006 17:28:29 GMT 8
yehey!! ganda topic.... ;D
|
|
|
Post by rafaeljcordova on Aug 20, 2006 9:54:29 GMT 8
instead of energy bars i eat butterfinger chocolate bars. only problem is they melt fast. i guess cloud 9 or big bang would also be ok. cheap pa.
|
|
|
Post by Alphabolt on Aug 21, 2006 0:03:44 GMT 8
Great advise. I want to add that eating and drinking right also prevents the cramping that is associated w/ long hard rides. Ramon, more about cramp prevention via food and drink intake pls I need it ...it seems
|
|
|
Post by cobym on Aug 22, 2006 15:12:24 GMT 8
Cramp prevention: bananas - rich in potassium, which is a good electrolyte when taken with lots of fluids. Lugaw is another good cramp preventer. My favorite mid ride rest snack is fried turon. Its got bananas, sugar and carbs (the wrapper), washed down by cold fresh buko juice. Or pan de coco. Yum. The on-trail culinary choices are really endless. In my hydration pack I usually take along a chocolate bar or cakey snack (think whammos, twinkies, pop tarts, fig newtons, etc) for emergencies.
|
|
ewik
Free Rider
Posts: 345
|
Post by ewik on Aug 23, 2006 15:15:22 GMT 8
beans before the ride. more beans!
|
|
|
Post by lucban on Oct 6, 2006 10:01:05 GMT 8
Good diet for endurance race should be started at least 3 mos. before the race.You need to condition your body for the new food that your going to eat for better absorption and use of it in your training and during the race.If you eat rice and typical Filipino "ulam" through out your training and then change to heavy carbo. like pasta etc. 3 days or a week prior to your race, it will not really help you or sometimes it can upset your stomach or cramps during the race.Food intake conditioning takes time so if you prefer to eat our food "Pinoy food", just stick to it before and after the race.I got this endu. diet from a friend who also do endu. race.
|
|
|
Post by ian_rex on Oct 30, 2006 21:48:09 GMT 8
yep. more protein means more go power. carbohydrates too. studies show that our bodies consumes the protein for power on the first two hours of exercise. afterwards, it will consume carbohydrates afterwards. thus, eat:
Proteins: Taho, Tofu, Beans, Mongo Sprouts
Carbohydrates: Rice, Sweets, Potatoes
yes, of course, water and energy drinks shouldn't be forgotten.
|
|
|
Post by dickya on Nov 7, 2006 20:16:36 GMT 8
I agree with all of what bongjumper said.......
For me I eat a before bed snack of beans. If you can eat it with rice much better. This is will not only give a slow release of glycogen to your muscles during the ride but also complete the essentiaql amino acids needed to keep those muscles going and going and going.......
PEACE!!!
|
|
|
Post by arcireyes on Nov 7, 2006 20:40:15 GMT 8
you'll never go wrong with a pre-ride snack of taho and baon of jelly-ace, bananas, milo choc bars, gatorade and lots and lots of water during those long, hot and hard trail rides
|
|
|
Post by marcs on Nov 8, 2006 10:28:58 GMT 8
i say catpao and saba
|
|
|
Post by Dragunov on Nov 8, 2006 14:20:01 GMT 8
i eat whatever is available on the trail ;D eat before, during, after the ride, and eat lotsa for instant energy, drink some sodas ,gatorade , for longevity eat proteins
|
|
|
Post by Eikichi on Nov 9, 2006 15:19:21 GMT 8
I agree with this based on my experience ;D
|
|
|
Post by denise648 on Nov 9, 2006 20:24:59 GMT 8
This thread is cool. No wonder why I am so exhausted on my way back home when I went to the construction of timberland last week, which is not usually happening to me. Its true, water is not enough, and oh.... I forgot I only have 3 hours sleep on that day he he he ;D arcireyes Sir Jelly-ace is one of my favorite, I can eat up all 2 bags of it, I'll try bring one this saturday he he he.
|
|
|
Post by grnhrnt on Nov 13, 2006 11:22:22 GMT 8
If you wan to hear it for yourself from the expert then go and attend this seminar:
o all athletes, coachs, sports doctors, sports managers and nutritionists:
In cooperation with Design Syndicate, TRAP is offering a one-day training course "Training & Eating for Endurance" on 25 November, Satruday by world-renowned nutrition expert and sports doctor, Dr. Philip Maffetone. Seminar ticket is priced at P3,995 but can be purchased from TRAP for only P3,500, covering lunch and handout materials.
If you wish to learn from the expert on how to take your or your athletes' performance to a higher level, attend this training course.
Course fee pf P3,500 may be paid in advance to TRAP c/o Unit 514 Makati Executive Center, Rufino corner Leviste St, Salcedo Village, Makati City. Or contact 0921-577-0237 for payment arrangements.
Regards,
Mon Marchan mon@triathlon.org.ph
Our seminar, “Training and Eating for Endurance, Optimal Health, Fitness and Competition” by Dr. Philip Maffetone will be held on Nov. 25, 2006. This will be held at the Every Nation Leadership Institute Building (ENLI), at the Fort, Taguig. It is a blue glass building located beside Market Market! and International School. This seminar is specially designed for amateur and professional athletes, sports doctors, physical therapists, chiropractors and other professionals in the field of sports. Non-athletes are also welcome to attend this seminar. Some of the topics that he will discuss are: § Defining health & fitness § Heart Rate Monitoring – ensuring progress without injury § Generating unlimited energy § The dangers of stretching § Sports footwear § Stress and its effect on performance § Healthy meals and snacks and sports drinks § Physical, chemical and mental injuries – neuromuscular imbalance, chronic inflammation, and blood sugar/adrenal dysfunction (and lactic acid excess) Dr. Maffetone is the Director of Biofeedback at the Institutes for the Achievement of Human Potential. A respected pioneer in the field of Complementary Medicine, Dr. Maffetone has authored over 12 books and textbooks in several languages. He received the prestigious Statuette Award by the International Academy for Child Brain Development, named Coach of the Year by Triathlete Magazine, and was also honored by Inside Triathlon Magazine as one of the Top 20 Most Influential People in Endurance Sports of the 20th Century Some books by Dr. Maffetone: In Fitness and In Health, Training and Eating for Endurance Please feel free to research about Dr. Philip Maffetone on the Web for further reference.
|
|
|
Post by king on Nov 13, 2006 12:42:40 GMT 8
try to eat every hour or so, or take a gel 30 mins. also, take a sip of water every 5 minutes. dont wait until you feel thirsty, and eat and drink around an hour or two before you start riding to give your body time to absorb food.
|
|
oenone
Free Rider
kapoy ug tadyak
Posts: 266
|
Post by oenone on Nov 17, 2006 8:11:54 GMT 8
oh oh. me i dont eat or drink during rides.
|
|
|
Post by djmyke on Dec 11, 2006 23:29:29 GMT 8
i find power gel helpful!=)
|
|
|
Post by nikx88 on Mar 12, 2008 20:23:18 GMT 8
Wow! Thanks Sir Bong, now i can prepare my body before a long trail, hnd tulad dati muntik na ko mag past-out nung umakyat kmi ng maarat, wla akong tulog at wla akong almusal hnd ko kc alm gagawin ko.
|
|
markdc
Newbie
Construction Guy
Posts: 44
|
Post by markdc on Mar 18, 2008 19:31:31 GMT 8
How about oatmeal? Is it any good? This is usually my staple every start of a ride.
|
|
webmask
Bike Commuter
Evil happens when Good Man does nothing.
Posts: 61
|
Post by webmask on Mar 18, 2008 23:11:48 GMT 8
bigbang o cloud 9. cheap and will do wonders
|
|
k1ntaro™
All-Mountain Rider
If there's a will, there's a way
Posts: 162
|
Post by k1ntaro™ on Mar 21, 2008 20:20:09 GMT 8
I take "hydrite" the night before the ride to store enough electrolytes in my body so I can perform just right during the ride and proper stretching before I start pedaling
|
|