The only thing to add is to use food on the ride which you already use, and you know your stomach is comfortable with. Real food is your friend. Dont introduce bars, gels, drinks you have never used before when going for a longer duration ride. There's nothing worse than getting upsets/cramps/squirts etc at the 80k mark.
And make sure your bananas are ripe, green ones will give you really bad cramps, if you've been off bananas for some time it might be an idea to start eating them a few days before the event and avoid a stomach upset.
Clive, how true is that! Just heard from a relative newby who gorged on a greenish banana on our sunday ride.
H edropped off for No reason I thought and turned around, we guessed he just wasn't up for it but I just found out green bananas were the culprit.
Hi mate, I wish you well on Amy's ride, wish I could come along too, but my racing bike is dead and I am still to replace it. My advice to you for nutrition for the ride is, the night before the ride, have a high protein, low carb dinner. On the day, breakfast of porridge and banana's. Just before the ride, drink a 600ml flavoured milk, ensure you have plenty of water bottles, two banana's and some protein bars in your (small) backpak and away you go!
For a cruisy 100k, I'd load up with slow energy - more protein with less carbs. If you're not working flat out and trying to win something, you dont need to worry about carbo loading.
Handily, a couple of B&E McMuffins fit the bill nicely and you can pick them up as you ride to the start (some Macca's don't mind cyclists using the drive-through).
Some carbs, lots of protein, some fat. Lots of slowly digested and absorbed calories.
Fuel for the day!
Echoing other suggestions - be cautious about changing diet on the big day. A kaput stomach can make your ride miserable and even end it prematurely.
# Eating low carb is like riding with 10psi in our tyres. Its like pedaling with your hands. Anyone that has ran out of glycogen can tell you what a joke the low carb theory is. ;)
Last time I checked Dr Atkins wasnt banging out fast times up his local bergs. ;) Last time I checked the nations with the highest carb and lowest fat/protein intake were the leanest.
# No such thing as carbo loading. Its been debunked over and over. You can't pack in more glycogen than you normally can that week.
Its like having a 100L fuel tank, thats all you can put in it. People just dont eat enough carbs in general so putting the focus on carbs the days before will help but they are not getting extra capacity in their glycogen reserves, rather, they are just filling them up like they should be everyday. Its also great for keeping lean as wholefoods naturally high in carbs are also naturally low in fat and protein therefore better for health and weight loss. The China Study talks about this in detail.
NOBODY runs out of fat or protein mid ride and it can take over 24hrs for the body to metabolise fat/protein to be used as fuel. Its a bit like handing the register person at Coles a cheque vs cash. Ive been training with the pro teams in Adelaide for the last 10 years and its carb focus for breakfast, lunch and dinner and on the bike. Ive found the fitter the rider, the more choosy they are about what they eat and low fat/protein + high carb is the focus.
Carb strong to go long. Wether its on the bike or in daily life. Carbs are key.
I aint talk'n fatty carbage like mars bars, ice cream etc, Im talking clean low fat carbs like fruit, potatoes, corn, rice etc.
Minimum 10g of carbs per kg of body weight per day, every day and 1g of carbs per kg of body weight per hour + drinking enough water so your urinating CLEAR every 2 hours and your totally bonk proof.