What should I east for my big ride on Saturday?

[Raleigh_Grifter]

I'm doing the Virgin Cyclone ride this Saturday - the 63 mile version with over 1,200m of climbing.

I only got my bike about 10 weeks ago (not done any riding for over ten years), so I haven't had much time to train from scratch. The most I've done is 48 miles, which was on part of the course, but only involved around 600m of climbing, so whilst I can't say for sure I can compete it, it's given me enough confidence to give it a go.

My big worry is the steep, incessant hills in the middle section, but I can't do anymore training now, so I just have to pray! So, what I would like advice on, is what to eat on Friday night and Saturday morning and what to take with me?

There will be feeding stations which will have juice and cereal bars and such like, and we will pass the odd pub and café on the way if we feel like stopping for a bit.

So, do I load up the calroies on Friday night? Tons of pasta? porridge in the morning? Take bananas with me? Cereal bars?

What about these protein gels and such like?

And what about those people who have different coloured drinks? What are they? I've got two bottles on my bike.

Any advice appreciated!

 

[martint235]

There'll be hundreds of different answers very soon.

Seriously it's up to you. It's a very personal thing and what someone else does, I wouldn't do and vice versa.

Your body will need energy and water and so you need to think of food and drink that you like that will provide these. As a starting point, here's what I do: evening before a big ride I'll have two large dishes of pasta, mince and pasta sauce (nothing fancy, just out of a jar), on the day I'll have muesli. I always take two bottles of plain tap water with me although rarely drink both unless it's a hot day (certainly during the course of a 70 mile night ride I'll hardly touch them). I also take a packet of fig rolls with me as I've found I can get about 100 miles out of a packet of fig rolls.

As I said though, it's very personl.

Good luck and if you can do 48 miles, I wouldn't worry overly about 63 miles.

 

[Mo1959]

To be honest, I would say you've left it too late to experiment with drinks/gels etc that you are not used to. You may find they upset your stomach and you don't want to be finding that out on the day.

I would just eat your normal meal the night before, maybe a bit more carbs if you want, cereal or porridge in the morning. Cereal bars are usually safe enough so stick a couple in your pocket and maybe a generous handful of something like jelly babies that you can dip into if you are going through a rough spell. Plain water will probably be fine, although something like the High5 electrolyte tabs are quite pleasant.

Above all, start slower than you would normally and just let the atmosphere of the ride carry you the extra distance.

 

[Fubar]

I'm doing the Virgin Cyclone ride this Saturday - the 63 mile version with over 1,200m of climbing.

I only got my bike about 10 weeks ago (not done any riding for over ten years), so I haven't had much time to train from scratch. The most I've done is 48 miles, which was on part of the course, but only involved around 600m of climbing, so whilst I can't say for sure I can compete it, it's given me enough confidence to give it a go.

My big worry is the steep, incessant hills in the middle section, but I can't do anymore training now, so I just have to pray! So, what I would like advice on, is what to eat on Friday night and Saturday morning and what to take with me?

There will be feeding stations which will have juice and cereal bars and such like, and we will pass the odd pub and café on the way if we feel like stopping for a bit.

So, do I load up the calroies on Friday night? Tons of pasta? porridge in the morning? Take bananas with me? Cereal bars?

What about these protein gels and such like?

And what about those people who have different coloured drinks? What are they? I've got two bottles on my bike.

Any advice appreciated!

Hi Raleigh Grifter, I wouldn't worry about the night before too much (though pasta not a bad option), just don't eat anything too late that will keep you awake all night! Porridge on the morning of the ride (up to an hour before the start) and perhaps a banana to snack on waiting to start - then try to eat small amounts but often on the ride, I prefer not to be too full. Flapjacks, Cereal Bars, Jelly Babies, etc all good to have available, and/or make the most of the feedstops if you don't mind stopping. There are carb based drinks that you can get, though I prefer Zero 5 tablets - 1-2 tablets with water in your bottle. 2 bottles should see you through. Some people's stomachs don't react to well to gels though you will see plenty using them, though for me they are for the racing snakes... Best advice is proabably eat before you are hungry and drink before you are thirsty! Oh and enjoy the ride. Regards, Mark

 

[MaxInc]

Depends a lot of the intensity you will be riding at. When pushing hard, the body will use primarily carbs since it can turn them quickly into energy. At lower intensity it uses primarily fat, but almost always uses a combination of the two. There is limited storage for carbs and they will last for about 1 hour of intense effort. Once you ran out of stored carbs (glycogen) the body will force you to slow down as it will have no alternative than to use fat instead. Fat can provide virtually unlimited amounts of energy but not quickly enough for intense effort so you will have to slow down a lot.

What you need to make sure is that you glucose stores are full at the beginning of the trip (carb rich dinner and breakfast) and that also fuel with carbs as you go along with low fat cereal bars, jelly beans or whatever. Calories here are unimportant and there's no point of consuming calories from fat (cookies for example) as you got plenty of that (even the leanest athletes carry 60,000-100,000kcal of fat while glycogen store can store maybe 1,000-1,500kcal). How much and how often depends on how hard you are pushing but consuming some form of carbs during the event every 20-30 minutes is a good idea.

Hydration is equally important since you will be sweating a lot during effort and those liquids need to be replenished. Drink often in small amounts not to upset your stomach but don't ignore it.

 

[RWright]

A McDonalds big breakfast and pancakes and syrup, cup of coffee, a mocha frappe, and a big cup of ice water. If you can make it to the ride after that you should be good to go.

 

[biggs682]

dont worry about food just avoid any sexual activity in the days running up to the big day and then at least 2 weeks after and you will be fine

 

[Raleigh_Grifter]

A McDonalds big breakfast and pancakes and syrup, cup of coffee, a mocha frappe, and a big cup of ice water. If you can make it to the ride after that you should be good to go.

We have a winner!

 

[Raleigh_Grifter]

Depends a lot of the intensity you will be riding at. When pushing hard, the body will use primarily carbs since it can turn them quickly into energy. At lower intensity it uses primarily fat, but almost always uses a combination of the two. There is limited storage for carbs and they will last for about 1 hour of intense effort. Once you ran out of stored carbs (glycogen) the body will force you to slow down as it will have no alternative than to use fat instead. Fat can provide virtually unlimited amounts of energy but not quickly enough for intense effort so you will have to slow down a lot.

What you need to make sure is that you glucose stores are full at the beginning of the trip (carb rich dinner and breakfast) and that also fuel with carbs as you go along with low fat cereal bars, jelly beans or whatever. Calories here are unimportant and there's no point of consuming calories from fat (cookies for example) as you got plenty of that (even the leanest athletes carry 60,000-100,000kcal of fat while glycogen store can store maybe 1,000-1,500kcal). How much and how often depends on how hard you are pushing but consuming some form of carbs during the event every 20-30 minutes is a good idea.

Hydration is equally important since you will be sweating a lot during effort and those liquids need to be replenished. Drink often in small amounts not to upset your stomach but don't ignore it.

Thanks for that, very informative!

I'm riding with a mate, and the aim is just to finish the ride, so steady as she goes really. Maybe averaging around 14-15mph on the flatter parts and slower on the hills.

So, Macaroni cheese it is!

 

[Gravity Aided]

A McDonalds big breakfast and pancakes and syrup, cup of coffee, a mocha frappe, and a big cup of ice water. If you can make it to the ride after that you should be good to go.

You'll be the shakey one at the start, but folks will just chalk it up to pre ride jitters. Better have something for when all that sugar and caffeine dissipates, or you may be out there at mile 40 with noodles for legs. Generally, I'd say you might want to start carb-loading a few days before the event, but that boat has done sailed. Beans on toast. Really fine. Or Cornish Pasty, always a pre-ride favorite for me. For the fellow drafting me, probably not so much.