Food and fluid before, during and after a 30 mile ride, any advice..?

[stoatsngroats]

I previously used to ride 60+ miles, and learned what food and fluid I needed to get round, on a road route, and a few years ago.
We have ridden recently a 50 miler on the tandem, and we both managed, but since having 2 Hybrids, my OH has tired at about 25 miles, and yesterday, on an off-road track, we were both a little depleted after 20 miles. this was our toughest route! The ride took 2.5 hours, and was the hilliest we have done, although, bear in mind, these hills are more like longish slopes <2miles!
So, my questions is, should we be reviewing our intake before, during and after the ride? Can you suggest something which is not bulky for pre ride nutrition, and the same for during.

Also regarding saddles, my OH had a more sore derrierre during yesterday ride, than on previous rides, one of which was a tarmac 20 mile ride in higher temperatures, and yesterdays ride was on cinder and rough mud, is there anything we can do to make her more comfortable?

Our strength and energy is increasing since we have had the 2 hybrids, compared to the tandem, and we seem to be slower now too, which I feel is because the OH sets the pace.

Our plans are for the Avenue Verte next year, can anyone confirm whether the surface is cinder/dirt, rather than paved or tarmac?

 

[Drago]

Portion of chips and a Guinness.

 

[Ian H]

Just eat and drink sensibly as you might for any active lifestyle.

 

[RoubaixCube]

30 miles can be done in a few hours. Just eat normally

 

[midlife]

BITD we never drank at all for that distance, "driest is fastest" we used to say

Shaun

 

[RoubaixCube]

BITD we never drank at all for that distance, "driest is fastest" we used to say

Shaun

I'll have you know, my trunk bag is loaded up with the most finest of whiskies good sir.

 

[screenman]

Cannot comment on the food, But padded shorts and regular rides normally fixes most bum issues.

 

[RoubaixCube]

Cannot comment on the food, But padded shorts and regular rides normally fixes most bum issues.

This is a must!

Padded shorts are amazing! Even for a short 45min commute!!!!

 

[vickster]

Couple of lattes and a piece of cake or a Greggs sausage roll, preceded by porridge, worked for me yesterday

And some water / weak squash

 

[nickyboy]

It's the same advice as always:
Make sure you have a decent meal at least an hour before you set off. Make sure that you've had plenty to drink in the hour before you set off so that when you pee, it's a pale colour. Take a bottle with you and sip it on the ride. Definitely drink on the way, particularly as you're presumably working quite hard on the hills.
Don't focus on mileage, it's time on the bike you need to think of. Up to a couple of hours I wouldn't bother with food. More than that, I'd be looking to nibble something on the way round.

 

[DaveReading]

+1 for porridge before any longish ride.

 

[nickyboy]

+1 for porridge before any longish ride.

Agree for morning rides but howsabout afternoon rides? I have been known to have a bowl of porridge before an afternoon ride but it just feels........wrong

 

[jefmcg]

Our strength and energy is increasing since we have had the 2 hybrids, compared to the tandem, and we seem to be slower now too, which I feel is because the OH sets the pace.

Tandems are faster! The stoker is always drafting the pilot, so wind resistance is half what it is on two bikes, but the same energy goes in. Also, most tandems weigh less than two bikes, so total weight is less, too.

As for food, eat your regular meals, and stop for a cake break halfway.

 

[Simpleton]

Before: A good breakfast which has some complex carbs. So Porridge, Weetabix, Brown toast etc.

During: Depends on the intensity, if you are riding at an increased pace the entire ride then energy drinks are the way to go ime. You can carry sachets of the stuff and you then mix this with water. If it's more of a bimble then cake is always good, flapjacks and cereal bars even better.

After: Have a good stretch and drink some chocolate milkshake.

 

[Dave7]

+1 for porridge (morning or afternoon). I slice a banana plus honey into it and can get thro a 30 miler with just 750 ml of water and a some jelly babies (mandatory ).
I always stick a flapjack/malt bread/cereal bars in the bag as "you never know" when the munchies will strike.......but seldom need them for less than 30.