Long rides vs Short rides

Quoted post said:

Originally Posted by Benlikestobike [IMG]/img/forum/go_quote.gif[/IMG]

At what point on a ride, as in miles or time, should you begin eating food/snacks/gels? How much should you intake per hour for carbs and water?

Conventional wisdom suggests that you should begin eating and or drinking energy drinks after about 40 minutes to an hour of riding. You should limit intake to something in the vicinity of 250 to perhaps 300 Calories per hour or you risk GI distress when riding. There's debate on how much fluid to take in and it depends on a lot of things but I'll try to down at least a bottle an hour in any conditions and twice that or more in hot conditions. I'll typically carry one bottle of energy/electrolyte drink and one of plain water for hot long rides I'll carry extra powdered energy/electrolyte drink for late ride refills or in long races arrange for handups of my favorite drink (Hammer Heed).

Even on rides as short as an hour or so I'll eat towards the end of the ride. In that case I'm thinking more about the following day than simply focusing on the current ride.

-Dave

Quoted post said:

Originally Posted by Benlikestobike [IMG]/img/forum/go_quote.gif[/IMG]

At what point on a ride, as in miles or time, should you begin eating food/snacks/gels? How much should you intake per hour for carbs and water?

You eat when you are hungry. Your body will learn to tell you when. Find something you like to eat and your body does not object to. You can carry it with you, but I prefer to stop and buy my food.

You drink when you are thirsty. I find water on my neck more beneficial than water in my stomach.

I'm extremely new to cycling so my advice is probably worthless lol but, I usually take at least a 21 ounce water bottle (Camelbak podium chill) with me whenever I go for a ride. I've noticed recently however on my 16 mile ride to work (which takes me about an hour and ten minutes.) I drink no more than half that bottle of water during the ride, but usually finish most of it shortly after I arrive at work.

I have a 21 and a 24 ounce bottle, and two bottle racks on my bike, but have yet to need to use both. Also I've just recently stored 2 quaker oats chewy bars in my seat bag, but have never been hungry during a ride so they are still there.

The other day on a 30 mile ride which took about 3 hours, first half riding semi hard the second mostly casual, I again had only a 21 ounce water bottle and never needed anything else.

My advice is ride farther and longer and see what your body tells you. Pay attention for signs your body gives you during the ride, as well as after it. If you are starving after your ride, bring a snack next time, if you have a headache at any point, you may be dehydrated, etc..

Also, as I am not a professional cyclist I find that simple things like the quaker oats bars, and fruit snacks are great for a quick snack and decent for energy. I take the same things when I'm hiking here in Alaska whether it be winter or summer. Also they are fairly cheap 😉.

Also I am about 5 11 and weigh 145 so I dont eat very much. I would say food and water intake would be different depending on the person.

Quoted post said:

Originally Posted by jthompson190 [IMG]/img/forum/go_quote.gif[/IMG]

Also I am about 5 11 and weigh 145 so I dont eat very much. I would say food and water intake would be different depending on the person.

I would agree . It depends on the individuals size, metabolism, intensity of training , however hydration is important and you may not always feel thirsty when getting dehydrated so my opinion is to drink fluids often, especially in temps like we have been having here.

Training intensity has the most impact on food intake. I typically eat about 100 calories every hour when I'm training in the endurance zone. If I'm pushing my LT for longer intervals I may go with 200 calories/hour and finish off the ride with a protein bar or something. I'd recommend taking a drink once every 15 minutes and carry enough water or sports drink to support that - maybe 1 bottle/hour.

I have learned one thing in the last couple of years: If I feel thirsty, I'm already dehydrated and if I feel hungry I am about to bonk. So I eat and drink regularly to avoid those feelings so I can concentrate on riding strong and not limping my way back home.

I probably drink less than most. But I generally drink 2-3 liters of gatorade like fluids on century or close to century rides.

Hi I religiously follow the advice of my Sports Nutritionist and consume a muesli bar or the like every hour, i.e., aim for around 65 grams of carb per hour. The balance comes from my sports drink in my water. Regards Andrew