I'm curious what people eat on the bike for long rides (over 150 miles or 240km). Do you stick with sports drinks and power bars or do you go with ordinary food like a turkey sandwhich?
Cycling Training · Public discussion
An Endurance Diet
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I recommend buying Monique Ryan's book "Sports Nutrition for Endurance Athletes."
I've learned to eat a huge carbo breakfast of low glycemic index foods, such as cooked buckwheat cereal, juice, etc. about 1.5 to 3 hours before. On the order of 1-2g of carbs per pound of body weight, which is somewhere around 150-300g, and 700-1400 calories for me! Then I drink water, and maybe sports drink (on faster rides), plus dried figs or dates, bananas, and a bagel or energy bar or two. On a hot day don't forget salt.
I usually burn about 600-1000 calories/hour, but that is speed-dependent and also depends on your body weight. You can't replace all of it during the ride, hence the huge breakfast.
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