Ride Nutrition

I am attempting my first big ride being Amy's ride in 2 weeks. i am aiming to do the 100km route and interested in what people do to prepare for a long ride from a nutrition perspective.

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Permalink Reply by RD6 on October 25, 2011 at 14:08

banana's - period

Permalink Reply by Troy Collett on October 25, 2011 at 15:16

another tip is to try any foods you want to use on the big ride in training first, see what you like & if anything disagrees with you etc

Permalink Reply by Trent on October 25, 2011 at 15:18

Good idea Troy

Permalink Reply by Frank on October 25, 2011 at 15:37

I agree with much of above posts, eat pasta or better still gnochi but dont over do it.

100 km's is not epic although it may sound it.

In morning though, eat porridge with honey and take 2 bananas and plenty of water and get water on refill stations and drink before you are thirsty as than its too late as you are dehydrated.

Drink lots of small amounts and keep eating small amounts, even muesli bars.

No red bulls, they give too many highs and lows.

 

Than, ride at your own pace and watch out for riders behaving erratic, that is biggest danger, getting knocked off from a rider never ridden in a big group.

 

You be fine just do your own thing or that of the group you may be riding with.

Its not a race.

Permalink Reply by Patrick O'Kane on October 25, 2011 at 16:13

I always eat a high carb/fruit diet for a few days before a big ride but I probably eat a similar type diet most of the time anyway. Lots of water for a few days before (again I do that anyway).

I make sure I get up early and have a breakfast of weetbix and honey plus a freshly brewed coffee, I'll have two bidons of staminade on the bike and a bottle of water in a jersey pocket which I'll drink on the ride in to Flinders and dispose of at the start. I'll probably have 4 muesli bars and 4 gels in a jersey pocket, I'll probably use half of them, the rest will be taken home or given to another rider who may need a bit of a boost. Once I've drunk the staminade I'll refill one bidon with water, the other with water or whatever electrolite BikeSA have on hand at the Willunga stop, probably grab some cake there too.

 

having seen you ride Trent I've no doubt you'll do the 100kms relatively easily, it's good to be prepared but you don't need to over analyse it either, Ride at your own pace, wheel suck where you can and enjoy the experience.

Permalink Reply by Frank on October 25, 2011 at 17:21
Good advise there mate.
Not sure about nutrition of wheat bix but if it works for you than that is good.
Permalink Reply by Patrick O'Kane on October 25, 2011 at 17:35

I eat them every morning so I reckon stick with what's familiar.

Permalink Reply by RD6 on October 25, 2011 at 17:52
Permalink Reply by Chris Hutchinson on October 25, 2011 at 19:52

Don't forget the magnesium and salt for longer rides.  I take a calcium/magnesium supplement every day and as I don't use salt in my cooking - a good idea is just to drop a salt crystal in your water bottle.  Not a fan of sports drinks you can buy at the supermarket...tis worth spending the bucks to get better quality like Torq or Enduro....

 

Permalink Reply by Paul S (Maximus) on October 25, 2011 at 22:25

The right way to Carb Load

by Susie Burrell, one of
Australia's leading dieticians


Carb loading has been used as a sport nutrition technique for many years, with elite
level athletes traditionally eating very few carbs for a few days a week or so
prior to the race in order to completely deplete their muscles of fuel, before
eating exceptionally large volumes of rice and pasta for 3-5 days to reload the
muscle. In response to this perceived starvation within the muscles a
subsequent overloading of fuel with extra glycogen stored in the muscles is the
result, fuel which can then be accessed during long endurance rides. Since
those times, such severe depletion has been shown to not be necessary, and a
significant increase in glycogen stores experienced simply by eating a large
amount of carbohydrates (10-12g/kg) for 3-5 days prior to the race, in
conjunction with a preparatory training taper.

Despite the fact that the benefits of carb loading have been proven, few athletes carb
load properly. Simply substituting a meal or two for some pasta or rice does
not represent a true carbohydrate load. A carbohydrate load that will optimise
the muscles stores of glycogen will start 3-5 days prior to the start of the
race. Aiming for at least 8 grams of carbohydrate per kilogram of carbohydrate,
even up to 12 grams per kg are the large amounts of fuel we are aiming for. For
an 80kg male, this is equivalent to 800 -1000g in total of carbohydrate, which
is a large volume of food. For smaller females, even increasing the volumes
slightly from a standard 4-5 grams per kilogram up to 7-8 grams per kg, or
500-600grams in total is a significant increase, and an increase that will also
help to maximize glycogen stores.

The first step in achieving an effective carb load is to base every meal and snack
choice around a carbohydrate rich food such as rice, pasta, bread, and fruit.
Concentrated energy sources such as sugars, juices, flavoured drinks, snack
foods and spreads such as honey and jam can be then used extremely effectively
to bump up the total amount of carbohydrate in the diet.

Remember, a carb load is not an excuse to eat high fat, non nutritious foods such as
pizza, lollies, chocolate and other fast and fried foods. Even though these
food may contain relatively high amounts of carbohydrate, they are also
extremely high in fat, which will not support the muscles as they fuel for big
races, but will also add weight quickly, extra body weight that you are
unlikely to need as you prepare for an important event.

Typical attempt at a carb load

Weetbix and low fat milk

Banana

Pizza and diet coke
Low fat muffin

Pasta with vegetables + bread
Low fat ice cream


Daily Total

7500kJ

60g total fat

350g total carbohydrate

<4g CHO/kg

True carb load
Weetbix + honey + juice + toast + jam

Low fat muffin + flavoured milk

Chicken and rice stir fry + juice

Boost juice + low fat cookies

Pasta + cordial + bread

Low fat ice cream + Milo + banana

Daily Total

~9000kJ

60g total fat

800g total carbohydrate

10g CHO/kg

Permalink Reply by Frank on October 26, 2011 at 7:41
Interesting and one dietitians perspective and does make sense.
That is aimed at elite athletes though, I am not sure how Amy's ride ended up there.
It's just 100 k's or so.
My wife competed at SA's female natural sports figure body building 3 years back.
There were/are so many myth and ways for not just training but supplements and eating, it's like a myth.
At the end of the day, at comp time, they are at their absolute weakest albeit looking their best. Quite bazaar really.
Remember also, no-one has ever had your body, so only you will know what is going on and since you are just starting, make sure you eat, weet bix, porridge or what ever gets you through the day and enjoy it for what it is.

You will probably make a heap of new mates and meet some new riding buddies.
How much better can life get?
Permalink Reply by Trent on October 26, 2011 at 9:36

yeah i agree with you Frank. My best mate competed in a body building comp about 3 years ago. placed 2nd and looked amazing but he was so weak and flat he almost collapsed at the end. 

 

i am looking forward to hopefully meeting a few of you on the ride and just enjoying the experience.

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