Fuel...

[swiftylee]

i am doing a 117 cycle in august and trying to get the best help please...

i have done 54 miles and with pasta night before/porridge in morning plus some cereal bars and a lucozade drink made it not feeling too bad...

what can i do to make it 117 miles

i am 40 and training as much as i can but wont do the distance before the ride

 

[goody]

Porridge and couple of bananas in the morning, couple of kellogs type breakfast bars (soft chewy ones) bottle of energy drink and bottle of water would do me. I'd take the bars one at 50 miles one at 100 miles and sip the drinks rather than gulp.

 

[Herzog]

Fuel will only get you so far, if you can manage around 80% distance (93 miles) the week before the ride you should be fine. Are you riding with others? If so, this will aid you to get further than your previous record of 54 miles.

Google "carbo loading" to get an idea of the various opinions on fueling before a big ride. Porridge is excellent (3 hours before), followed by regular, quickly absorbed carbohydrates during the ride (you should trial bars, gels etc. in training to ensure your stomach can cope). Adequate hydration is also very important (particularly if relying on gels)!

Finally, it's of the upmost importance that your bike is correctly set up correctly and is comfortable to ride for 117 miles. Did experience any particular aches and pains after the 54 mile ride (other than usual tiredness)?

 

[puch]

'Carb loading' doesn't do it for me. It results in bloating & lethargy. The best fuel is protein. Drop the porridge & pasta, and load up on fish, meat, eggs. ymmv.

 

[DaveyM]

start eating well now and get into the habit of good food often. Eat healthier food at regular intervals.
I am still a beginner myself, however, I have been eating well for the last 6 months and I feel better than I have done for years. I used to run out of energy and feel tired all the time. This is no longer a problem.

Good luck with your ride

 

[Herzog]

The best fuel is protein.

I think many people would disagree with you in the strongest possible terms over that one! Me included.

 

[byegad]

Me too. I find a decent carb meal the night before a big ride day makes me go better, although I do prefer a lighter breakfast than some. One oatabix and a piece of fruit, is my normal breakfast and I might push it to two oatabix and a piece of fruit.

 

[Gravity Aided]

Start hydrating on Thursday. Don’t wait until Saturday to start. It will be too late. During the ride, drink 1-2 bottles every 25 miles. An easy way to stay hydrated – take 2-3 swigs of water every 8-10 minutes. Doing this will help you move around on the bike to avoid sore spots from staying in one riding position too long. (Tip for the stop in Congerville – be sure both your water bottles are full and take an extra bottle or two of water in your jersey pockets. It’s a long ride from there to Hudson) Don’t drink nothing but sports drinks or water. Mix it up. Drink one of each during the ride. They both have their benefits.

EAT! EAT! EAT! Start adding calories to your diet a couple of days before the ride. Don’t gorge, add 500-1000 calories each day. As L--- says, you are not eating for today, but for tomorrow. During the ride – EAT! EAT! EAT! You will burn 4000-8000 calories during the 100 mile ride. You need fuel, be absolutely sure you eat at each rest stop. Goo and other energy snacks help on the ride. But include other foods as well.
Bonking on a long ride s---s.
EAT! EAT! EAT!
Already posted elsewhere, but this is what a friend of mine tells folks before his 100 mile ride.