70 Km plus rides – Nutrition strategy

[Runbikeswim]

70 Km plus rides – Nutrition strategy                      

 

 

Need some advice here. What is the recommendation for 70 and up rides? What is best fro performance and for not messing up my body in the long term.

 

On general 50Km races I consume:

A drinking yogurt on the way there.

A oats bar once there.

Then during the ride I normally have 1 banana on me, which I eat at midway and 2 safari fruit sticks. Which I take at random times ( when I feel I need em)

I take around 1.5 litre of very weak usn endure ( the natural non flavoured versions)

 

On general 70Km races I consume:

A drinking yogurt on the way there.

A oats bar once there.

Then during the ride I normally have 2 banana on me, which I eat at 25% into the race and 2nde  one at around 50 % and 2 safari fruit sticks. Which I take at random times ( when I feel I need em)

I take around 2  litre of very weak usn endure ( the natural non flavoured versions)

sometimes I ride with some dry wors and dates which I take randomly.

 

So what’s your thoughts /advise? And what is the impact of this ion my body /  health ?

 

['Dale]

One idea:

 

Regarding that drinking yoghurt:

I tend to avoid dairy on race day - can upset the fuel tank.

Only have a choc milk afterwards for recovering the mossels.

[hayleyearth]

What terrain?

 

BIG difference between a 70km road ride and a 70km trail ride...

[Pooyan]

Real foods during normal training except on High intensity rides or HIT sessions.

 

Sugers while racing. (maltodextrin and fructose)

[MaxUmis]

The key for me regarding nutrition is to eat it before you need it. Once your body tells you you're running low on fuel its too late.

I find using time rather than distance works best. 

So whether training or racing, I eat at least every 45 minutes. (every 45 mins per quarter peanut butter and honey sandwich or every 30 mins for half a small banana) 

[NotSoBigBen]

For training I don't bother much, if I think it may be a long day out (more than 4 hours?) I'll probably take a banana and a bottle of water.

 

Racing much like MaxUmis I eat based on time ..... start after 1 hour (normally a bit hectic the first hour anyway) eat half a banana every hour and an energy gel on every half hour and take a carb drink with that I sip at all the time.

 

Up to 3 hours or so I can also manage on just 2 -3 gels and 2 bottles of carb drink. You have to experiment and see what works for YOU but I think a strategy of eating (whatever it may be) before you get hungry and then at some sort of timetable is useful.

[Long Wheel Base]

Wow you eat a lot. I also guess it depends on what level you racing/training at. I dont even have that much for the +-100km races. Where do you put all that food? Big pockets?

I have breakfast which is usually muesli with futurelife and milk. Then on the start line a banana. During a 100km race it's 1 bottle of the sponsors drink and about 4/5 gels.

Training rides varies big time depending on distance and intensity. On a 2 hour easy/medium training ride I won't drink at all unless it's very hot but my weekday ride between 0400 and 0600 is nil per mouth just have some recovery stuff when I finish. If it's a hard afternoon session I can drink 1 bottle an hour! My weekend training rides I just eat a banana and apples and maybe some energy gums.

So I'd say it's different for everyone.

[BrandonF_]

Droewors en Coke.

[Patchelicious]

70 Km plus rides – Nutrition strategy                      

 

 

Need some advice here. What is the recommendation for 70 and up rides? What is best fro performance and for not messing up my body in the long term.

 

On general 50Km races I consume:

A drinking yogurt on the way there.

A oats bar once there.

Then during the ride I normally have 1 banana on me, which I eat at midway and 2 safari fruit sticks. Which I take at random times ( when I feel I need em)

I take around 1.5 litre of very weak usn endure ( the natural non flavoured versions)

 

On general 70Km races I consume:

A drinking yogurt on the way there.

A oats bar once there.

Then during the ride I normally have 2 banana on me, which I eat at 25% into the race and 2nde  one at around 50 % and 2 safari fruit sticks. Which I take at random times ( when I feel I need em)

I take around 2  litre of very weak usn endure ( the natural non flavoured versions)

sometimes I ride with some dry wors and dates which I take randomly.

 

So what’s your thoughts /advise? And what is the impact of this ion my body /  health ?

I am not a "dietician" BUT WOW thats a lot.

 

A 50km ride will be either 2 hours on a road bike, and at a weight of the average male of about 80kg, and at a high pace thats only about 1500Cals.

 

A MTB ride of that distance will be maybe 3 hours = +- 2200Cals

 

The food you describe:

 

Oats Bar = 240Cals

Yogurt = 300Cals

Droe Wors 50g = 200Cals

2 x Banans = 220Cals

USN = 300Cals

4 x Dates = 100Cals

100g Fruit Sticks = 240Cals

 

That means you eat roughtly = 1600 Cals on a ride.

 

Thats a lot!

 

Remember your body (musles and liver) store almost 2 hours worth of energy.

 

On a 2 hour ride a single bottle of mix and maybe a droe wors and banana should be enough.

 

70km 3-4 hour ride, 2 x bottle of USN, 2 x banana, droewors should suffice.

Edit: and even that is a lot. For training, I will only eat if out on the bike for longer than 4 hours. Then it is a stick of droewors at hour 2, and then one each hour after that.

 

 

I dont want to get into a debate about the metrics I mention above, but I can say that I think you are simply over eating.

[Cassie]

Nuts! Just dont choke on them when breathing heavily!!

[VicanZA]

err.... if the ride is less than 120km 2x water bottles and 1 banana. 

 

you need to work on riding faster and eating less..

[Falco]

Unless you are an Ethiopian refugee, that is far too much food for the distances you mention.

[Gnarly]

Marie Biscuits and Green Juice.

[hayleyearth]

Been training with these the last 2 weeks...been good!

https://www.facebook.com/#!/iamsuperbar?fref=ts

[Schnavel]

As everyone mentions, that's far too much...

 

110km road race I have two bottles of juice, 1 energy bar and 1 GU.

 

Training rides shorter than 100km I have one bottle of juice, one bottle of water and sometimes an energy bar

[rouxtjie]

Russian and chips, wash down with a monster.

 

Praaaaaaaaaaaaaaaaaaaaaaaaaaaap!!!

 

Heck I had a zamalek quart at the VG railroad shebeen on Saturday...ice cold...Best beer I had in a long time.