Nutrition for 85 miler

I kept it simple for my rides to mimic what would be on the courses (water + sport drinks) and what I would bring with me (Gu gels since it's too hard for me to open them if they aren't tapped down after hours of riding). 1 water bottle of Gatoraid + 1 Gu an hour is my setup for 3+ hours. That's all I trained with for up to 6 hours. Sometimes I'd stop at a random water fountain I found since I needed just strait water after 4+ hours to help down the Gu. With right now being super cold, I'd maybe change it up to 1.5 Gu's/hour + water and/or some Gatoraid (or maybe watered down Gatoraid). I tried to down a bottle an hour when I rode when it was 50 and it just wasn't possible without me having to go to the restroom. My goal is to hydrate just enough to keep me going but not too much to where I need to stop during the ride but with me missing sugar from the sports drink, I think I'd need to supplement that with a little extra Gu. I'd be lucky to finish 1/2 or 3/4 a bottle an hour if it's cool out.

Edited by Blastman 2013-11-28 12:50 AM

I like to have something more than gells and drinkn during long rides. I assume this isn't a race and or organized ride and so you will need to plan to carry or buy it on the ride. I like the chewy energy things better than gels on the bike. Experiment and being more is better

I keep it simple too. If I were going to be riding for 4.5 hours I would try to be taking in 250-350 calories per hour. I go with all liquids for my calorie source. To do this I mix 20 oz water bottles with around 425 calories per bottle and then drink about 3/4 of a bottle per hour. Supplement with water. This is my race fueling strategy as well so I am practicing in training what I will do on race day. I used to do gels and bars but found that at race-pace it often caused nausea and "other gi upset." Since switching to all liquids I have not had this issue.

For a 4.5 hour ride I would do loops so I could pick up additional bottles or stop at convenience stores to buy more fluids. My bike is only set up for two water bottles but I guess I could rig up more cages if I wanted to carry four bottles.

This is what I have worked out over time. It is very effective for me.

Edited by wannabefaster 2013-11-28 11:42 AM

I also try to keep it simple by liquid only calories. I have been using the Powerbar Perform drink mix lately and find that a 20 oz mix with 275 calories (drink 1 bottle per hour) has worked well for me.

That being said, nutrition is so personal, that this may or may not work for you and finding your ideal strategy may take lots of trial and error.