What Do You Buy & Eat During Self-Supported Extended Endurance Events?
03-17-24, 05:29 PM
#26
Jedi Master
I've ridden a lot of long brevets with nothing but Gatorade and the bike food recipe I got from Carbonfiberboy a while ago.
50 pound bag of maltodextrin I got in the mail a few weeks ago.
50 pound bag of maltodextrin I got in the mail a few weeks ago.
03-18-24, 02:14 PM
#27
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I mentioned french fries twice in post number 5, once in reference to the high fat content as it is near the max for the amount of fat I want to ingest on a long ride, the other reference was for being a source of salt.
French fries are quick to buy on the road at fast food places, provided there are any on your route.
French fries are quick to buy on the road at fast food places, provided there are any on your route.
03-18-24, 02:28 PM
#28
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Often cyclists want answers to questions that can't be answered by other cyclists. When the subject is something as intimate as appetite and sustenance during a ride - answers can get a bit confusing - if not completely contradictory. Typically the "original post" or question isn't specific enough to be answered as accurately as possible.
Like many of you that have already posted, I have years of endurance cycling experience. And this is why I know I can't answer the original questions directly.
However, there are some important principles having to with nutrition and exercise physiology that will go along way in keeping you successfully nourished on a long ride.
The first principle is that a normal balanced diet will work perfectly well for most cyclists - if their goal is to simply ride and finish a given distance successfully.
Secondly, understanding that as a cyclist attempts to improve his/her exercise performance, the "balance" in a diet will need to shift toward foods known to digest easily and deliver energy.
And finally, environmental effects will always dictate how the interplay of liquid nutrients are used - both in quantity and interval. And understand this one point the most - when attempting "first time" ultra long ride or "higher levels" of exercise performance - realize that nutrition strategies that worked during the start of a ride may not work after an athlete is severely stressed and fatigued during the end of a ride..
I hope some of this helps. But most likely you'll learn these things through experience - everyone else did. .....
Like many of you that have already posted, I have years of endurance cycling experience. And this is why I know I can't answer the original questions directly.
However, there are some important principles having to with nutrition and exercise physiology that will go along way in keeping you successfully nourished on a long ride.
The first principle is that a normal balanced diet will work perfectly well for most cyclists - if their goal is to simply ride and finish a given distance successfully.
Secondly, understanding that as a cyclist attempts to improve his/her exercise performance, the "balance" in a diet will need to shift toward foods known to digest easily and deliver energy.
And finally, environmental effects will always dictate how the interplay of liquid nutrients are used - both in quantity and interval. And understand this one point the most - when attempting "first time" ultra long ride or "higher levels" of exercise performance - realize that nutrition strategies that worked during the start of a ride may not work after an athlete is severely stressed and fatigued during the end of a ride..
I hope some of this helps. But most likely you'll learn these things through experience - everyone else did. .....
So I ask what people buy in shops/ convenient stores (and restaurants), but also specifically convenient stores that may be open 24/7. I know that I will get a lot of info, but I’m just looking to what to try. There are so many energy drinks out there now in those convenience stores, for instance. Do most of you stick with Gatoraid, if so, which version?
03-18-24, 05:16 PM
#29
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My last brevet, I bought a bag of mini-donuts at one of the first controls, not sure if it was Little Debbies or Hostess, but they were pretty good. Lasted about 100 miles.
I was leapfrogging with a couple. The guy had been randonneuring for decades, he was helping a gal that had never ridden one. He was insistent on an Gatorade at every stop, but at one of the later controls I heard her say to him that she just could not drink another Gatorade.
One of the controls had an old time ice cream shop. The carmel and chocolate shake was fantastic. We have already discussed the french fries.
Florida Keys, I did a bike tour through there. You will see some Publix grocery stores, I do not recall the other chain of grocery stores. Do you know if they are 24 hour or not?
This bridge can be a little intimidating to bike across, but it was really not bad as long as you kept your eyes open to ride around any of the debris in the shoulder. But I was there before Irma, I am sure things have changed. Do you have a rear view mirror so you can see the traffic behind you?
I was leapfrogging with a couple. The guy had been randonneuring for decades, he was helping a gal that had never ridden one. He was insistent on an Gatorade at every stop, but at one of the later controls I heard her say to him that she just could not drink another Gatorade.
One of the controls had an old time ice cream shop. The carmel and chocolate shake was fantastic. We have already discussed the french fries.
Florida Keys, I did a bike tour through there. You will see some Publix grocery stores, I do not recall the other chain of grocery stores. Do you know if they are 24 hour or not?
This bridge can be a little intimidating to bike across, but it was really not bad as long as you kept your eyes open to ride around any of the debris in the shoulder. But I was there before Irma, I am sure things have changed. Do you have a rear view mirror so you can see the traffic behind you?
03-23-24, 10:08 PM
#30
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I organized a Key Largo to Key West Century in February 2018 with four other riders. We drove to Key Largo, and our friend drove the van to Key West. We all had a great time , and planned to do it again. But we never did. The Seven Mile Bridge was a butt clenching half hour of cycling, for sure.
03-24-24, 03:59 AM
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I organized a Key Largo to Key West Century in February 2018 with four other riders. We drove to Key Largo, and our friend drove the van to Key West. We all had a great time , and planned to do it again. But we never did. The Seven Mile Bridge was a butt clenching half hour of cycling, for sure.
03-25-24, 10:27 AM
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There are so many energy drinks out there now in those convenience stores, for instance. Do most of you stick with Gatoraid, if so, which version?
Before moving up the food chain to strictly performance-based fueling - the thoughtful cyclist will consider his/her goals for the event. After all - what we are discussing here is NOT nutrition.
I believe the original post (er) wants to learn about how to assure the successful completion of a very long endurance event without having any gastrointestinal distress nor muscle fatigue or cramping.
The issue isn't what "everyone sticks with" - the issue is how well do you ride without making yourself sick. And again, this has more to do with your exercise tolerance and environmental factors.
My science isn't up to date - but I believe maltodextrin is the preferred sugar for most nostrums that support high intensity exercise. Typically these formulas contain electrolytes as well.
It is your exercise load, things like how fast you ride, the hills, winds, or very hot humid weather that contribute to the viability of your fuel choices. So again, if you want to choose your fuels wisely - then you have to know your cycling environment. You have to know what YOU can tolerate in the heat, on the hill - or at the pace and intensity you have chosen to ride. (stick with it -you'll get there?)
.
03-26-24, 06:25 PM
#33
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I'm a big fan of french fries on brevets, in combination with other real food. On one 1200k, I had a cheese steak with fries and I was fine for 100 miles without eating. Has to be later on a really long ride though.
03-26-24, 07:37 PM
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I am 70 years young, rode my first brevet at age 65, I am content to be the last one in as long as I make the time cutoff.
I am currently going through the annual ritual of re-training my body for longer rides, rides that are longer than the 65 minutes I do on an exercise bike at the gym during winter. Yesterday rode 43 miles, most of that on a rail trail, used my heavy touring bike that weighs about 40 pounds but has 57mm wide tires which are better for the soft spots on that trail. Drank a half liter of iced coffee that was sweetened with stevia and no other foods. Trying to train my body for endurance, the opposite of being reliant on a constant input of carbs. Forecast was wrong, last 5 or 6 miles was in rain with no rain gear.
Photo below is after I finished a 200k last summer in 12:36, almost an hour to spare. That cold day, started out with long pants, two jackets, rain cover over the helmet to keep the cold wind off my head.
This is not in Florida, plenty of steep uphills.
ADDENDUM:
And as soon as I got home yesterday, had a protein bar (20 grams) to aid muscle recovery.
I am currently going through the annual ritual of re-training my body for longer rides, rides that are longer than the 65 minutes I do on an exercise bike at the gym during winter. Yesterday rode 43 miles, most of that on a rail trail, used my heavy touring bike that weighs about 40 pounds but has 57mm wide tires which are better for the soft spots on that trail. Drank a half liter of iced coffee that was sweetened with stevia and no other foods. Trying to train my body for endurance, the opposite of being reliant on a constant input of carbs. Forecast was wrong, last 5 or 6 miles was in rain with no rain gear.
Photo below is after I finished a 200k last summer in 12:36, almost an hour to spare. That cold day, started out with long pants, two jackets, rain cover over the helmet to keep the cold wind off my head.
This is not in Florida, plenty of steep uphills.
ADDENDUM:
And as soon as I got home yesterday, had a protein bar (20 grams) to aid muscle recovery.
03-27-24, 05:28 AM
#35
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https://glr.greatlakesrando.org/
Driftless area, I would have to walk up too many hills.
I mostly am into bike touring, Rando is something I only dabble in. I probably would have been more into rando if I started decades younger. Work and life in general kept me too busy to stay in shape before I retired.
03-27-24, 05:44 AM
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No. This one:
https://glr.greatlakesrando.org/
Driftless area, I would have to walk up too many hills.
I mostly am into bike touring, Rando is something I only dabble in. I probably would have been more into rando if I started decades younger. Work and life in general kept me too busy to stay in shape before I retired.
https://glr.greatlakesrando.org/
Driftless area, I would have to walk up too many hills.
I mostly am into bike touring, Rando is something I only dabble in. I probably would have been more into rando if I started decades younger. Work and life in general kept me too busy to stay in shape before I retired.
that damn work and life always seems to impair my abilities to partake as well, lol. I see the retirement light at the end of the tunnel, but have a fear then it will be life and stamina that may hinder participation in those longer events.
03-27-24, 06:15 AM
#37
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I hear you on the hills….
that damn work and life always seems to impair my abilities to partake as well, lol. I see the retirement light at the end of the tunnel, but have a fear then it will be life and stamina that may hinder participation in those longer events.
that damn work and life always seems to impair my abilities to partake as well, lol. I see the retirement light at the end of the tunnel, but have a fear then it will be life and stamina that may hinder participation in those longer events.
One day for my training last year, I picked a route that was partially not plowed. Bad planning on my part. It was so icy that I had to walk parts of it, my 32mm tires had no grip on the ice.
Yes I know rando bikes are not supposed to have kickstands, but I like the convenience.
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03-29-24, 10:00 AM
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I have an area here in N California where I enjoy doing my longer rides. It’s located in the fruit orchard sections near Chico and provides many miles of scenic and very safe riding.
The other benefit to this area is I can find a convenience store about every 25 miles without much of a problem so no need to carry large amounts of food on the bike.
What I do carry is things I know I won’t find like energy gels and electrolyte supplements for my water bottles. Other than that I’m perfectly happy with a tuna sandwich and chips with cookies or really anything you find in these stores. Selection is not a problem in any I’ve been to. I’m Type 2 so refueling is critical so I’d say the route that takes you by food is more important than the food choices.
The other benefit to this area is I can find a convenience store about every 25 miles without much of a problem so no need to carry large amounts of food on the bike.
What I do carry is things I know I won’t find like energy gels and electrolyte supplements for my water bottles. Other than that I’m perfectly happy with a tuna sandwich and chips with cookies or really anything you find in these stores. Selection is not a problem in any I’ve been to. I’m Type 2 so refueling is critical so I’d say the route that takes you by food is more important than the food choices.
03-29-24, 11:40 AM
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...
What I do carry is things I know I won’t find like energy gels and electrolyte supplements for my water bottles. Other than that I’m perfectly happy with a tuna sandwich and chips with cookies or really anything you find in these stores. Selection is not a problem in any I’ve been to. I’m Type 2 so refueling is critical so I’d say the route that takes you by food is more important than the food choices.
What I do carry is things I know I won’t find like energy gels and electrolyte supplements for my water bottles. Other than that I’m perfectly happy with a tuna sandwich and chips with cookies or really anything you find in these stores. Selection is not a problem in any I’ve been to. I’m Type 2 so refueling is critical so I’d say the route that takes you by food is more important than the food choices.
04-03-24, 03:46 AM
#40
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I did not read through all of the posts, so maybe I'm repeating someone else's. I think everyone needs to figure out what will fuel you and won't cause the stomach to rebel. I don't start a brevet with much food, depending of course how far along the services are. I start with some fig newtons and beef jerky in the pack, just to have something. Convenience stores are the go-to for food, Small town cafes are nice, but you never know how long the wait will be. In our area, there are a lot of Casey's CS. Great place to fuel. My favorite nourishment is chocolate milk. Energy, protein and for me at least, helps my body much better than Gatorade. I've never cramped when I get my chocolate milk. There is a variety of other things there. A good doughnut or turnover. The pizza is very good, but a few times my stomach has rebelled. Which brings me to another subject, which is to carry a good stomach ache pill. Zantac is my go-to. Finally, I carry a little sugar with me for the dark, low blood sugar times. Orange slices, Mike n Ike, jelly beans. But not gummy bears, at least the hard ones. For some reason, my stomach doesn't like the hard gummies. And of course good ice cream at any point in time unless it is snowing.
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