Need Nutrition Info For a 180km Ride

jnutella

Hello Everyone!

This will be my first time long distance ride.
I will be doing the Greater Niagara Circle Route - 180kms
Planned at going the speed of 20

What types of foods do i need to eat before, during, after, the ride.
How much food do I need?
What are the best kinds ?
How much water or sports drinks do i need?
What is the the best Kinds ?
Do I need any supplements?

If there is any tips or tricks you have to make this a good ride I would greatly appreciate it.

Thank For Your Help

kristin27

Hi

look at the post by dave today. he gave some good advice to the person who was having trouble with his legs.

as a general rule.....drink water only for the first hour. then after that, set your watch to go off every 15 minutes. each time it goes off, you need to take in 6-10g of carbs and about 100-125 ml of water (which is about 2 squirts from a water bottle). soooo examples are:

-cook a bunch of small potatoes and put them in a bag (this is a cheap way that works well). read the label to see how many potatoes you need to equal 6-10 g (probably only 1-2 small ones) plus water as mentioned above.
(oh yeah, make sure you peel the potatoes as you don't want the fibre from the skin)

- cut some power bars up into pieces that equal 6-10g of carbs - probably about 1/4 of a bar (plus water again)

- sports drink - you don't need to use water here as well as this counts as both the carb and water content.

fig newtons (again read label to see how many you need)

by taking in a variety of these things, you can see what works well for you and if anything doesn't go well with your stomache. plus, mixing it up keeps it interesting.

hope this helps.
K

WKB

I think Kristin27 just gave some excellent suggestions. In general, take in more carlores from carbohydrates and keep the fats to an absolute minimum. A few proteins are also useful on a long ride, but there is a limit to how many calories the body can absorb in any given hour. If you exceed that limit, you just carry the food inside you rather than burn it off. You also run the risk of an upset stomach if you try to stuff too many calories in any given hour. I've read that 300 calories is more or less the maximum the body can take in when it's exercising, but there is a huge degree of variation for each individual. You could be way in excess of the average. The only way to know for sure is to test as many alternatives as possible during long rides. If something upsets your stomach, take less of it, or avoid it entirely on the next ride. Eventually you'll find the right combination of calories that works for you. One last suggestion: don't try anything new on your race day. You should do fine.
Best, WKB.

JasonL

I'm a fan of Hammer Nutrition.


www.hammernut.com

I think they have some good info on endurance nutrition.