Nutritional needs during long rides -
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Have a bottle of just water or an electrolyte drink in your second bottle, as directed on the packaging. For both foods and fluids, eat and drink early and often. A miles is a long time to be on the bike and can take more than 8 hours depending on the terrain.
Most Century rides have planned rest stops where you can fill your bottles and grab some food. Take full advantage of these stops. What you eat and drink during hours two and three of your event will dictate how you perform in hour four, five, six, and beyond. The following is a century ride fuel plan.
Please keep in mind that energy intake is extremely variable and depending on your size and the speed you ride, you may need fewer or more calories.
This is meant to be a starting point for a pound rider averaging about 15 mph. But you may need to tweak it according to your specific needs. Stock your stores.
To start the ride with as much glycogen in your muscles as possible, shift your diet to have a higher percentage of carbs for 24 to 48 hours before your ride. For instance, if you usually eat chicken and vegetables for dinner, cook up a stir fry that you can put on a bed of rice as the base.
Eat a good breakfast that fills you up without leaving you stuffed. Pro tip: The porta potty lines can be long at event venues. If possible, eat about two hours before go time, leaving yourself enough time to digest and take care of morning bathroom business before you line up to ride.
An energy bar or other baked good will provide the 30 to 60 grams of easily digested carbohydrates that you need to top off your tank.
Flat tires, going off course, harder than anticipated sections can mean you have to ride longer than planned to the next aid station and you can find yourself thirsty and hungry with empty bottles and pockets.
By now your muscle glycogen stores are getting depleted. Pro tip : Take your time and grab a bite, but you might want to avoid dawdling too long. The longer you sit around, the harder it is to get rolling again. And if you do choose to chill for a while, just give yourself a little longer to warm back up.
The average person can process, or oxidize, only about one gram of carbohydrate per minute, no matter how much is consumed. This way you can ride on and strong with little interruptions. Take Dave as an example: His half an energy bar 23 grams of carbs , one gel 27 grams of carbs , and bottle of sports drink about 50 grams of carbs meant he was taking in about grams of carbohydrate every hour.
Early in his rides, he was doing great because he was getting all the fluid, energy, and sodium his body could handle, but after a few hours the excess carbohydrate sloshing around in his system was making him nauseous, bloated , and ill.
One of the easiest ways to optimize your carbohydrate intake during rides is to think about your hydration and your energy needs separately. While you need to drink fluids to stay hydrated, hydration needs can change based on the environment, duration, and intensity of the ride.
Carbohydrate needs will generally stay between 30 to 60 grams per hour for most riders during most types of efforts. A simple solution is to drink water or an electrolyte drink based on your fluid needs and eat light, digestible snacks like fig bars, dried fruit, and bananas, or sports nutrition supplements, or both to satisfy your calorie needs.
Also, research suggests that by consuming energy foods that contain a mix of sugars such as glucose and fructose, or glucose and maltodextrin instead of just one type of sugar, you can bump oxidation to as much as 1.
Though many riders do not need to take in this amount of carbohydrate per hour, research suggests an association between high rates of carbohydrate intake about 60 to grams per hour and better race performance. Over the course of three days at camp, Dave made subtle changes to his on-bike eating habits.
He set an alarm to beep every 15 minutes as a reminder to drink, instead of guzzling an entire bottle at once. He added granola bars and fig bars to his stash of energy bars and gels for variety.
As we rolled past the four-hour mark, Dave was taking long turns at the front and chatting happily in the paceline as if the ride had just begun.
Bonus Tip: For optimal recovery , eat a regular meal with healthy carbohydrates and protein within an hour of finishing an intense workout. Take small nibbles and sips from the get-go.
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