50 Mile Sportive - Nutrition Plan
Discussion
I recently got back into cycling having been out of the saddle for years. I have gone a signed up for a 50 mile sportive. I haven't got round to buying a roadbike yet so will be doing it on a front-sus MTB on commuter tyres.
I am sure I can complete the distance with no problem. Used to mountain bike distances like that on a weekly basis when I was younger.
One thing I have no clue about is hydration and nutrition - I don't think I have ever had an energy gel in my life. Used to make do with an apple and packet of raisins when MTB'ing.
What should I be looking at for this? I have two bottle holders on the bike and 3lt Camelbak. Was thinking of maybe putting plain water in the camel back and Zero electrolyte drinks in two 500 ml bottles.
The course is quite hilly, is in June, and I am generally a sweaty f
ker. Is that enough fluid? Guess it is worth checking my fluid loss over a long ride?
What about gels/bars? How many, how often? Any recommendations for brands etc? I have a Costco card and I noticed they had a row of them the other day. Anyone else get theirs from there?
I am sure I can complete the distance with no problem. Used to mountain bike distances like that on a weekly basis when I was younger.
One thing I have no clue about is hydration and nutrition - I don't think I have ever had an energy gel in my life. Used to make do with an apple and packet of raisins when MTB'ing.
What should I be looking at for this? I have two bottle holders on the bike and 3lt Camelbak. Was thinking of maybe putting plain water in the camel back and Zero electrolyte drinks in two 500 ml bottles.
The course is quite hilly, is in June, and I am generally a sweaty f
ker. Is that enough fluid? Guess it is worth checking my fluid loss over a long ride?What about gels/bars? How many, how often? Any recommendations for brands etc? I have a Costco card and I noticed they had a row of them the other day. Anyone else get theirs from there?
944fan said:
What should I be looking at for this? I have two bottle holders on the bike and 3lt Camelbak. Was thinking of maybe putting plain water in the camel back and Zero electrolyte drinks in two 500 ml bottles.
I would say that as long as it isn't stupidly hot that will be enough and probably the right mix (if there is one) of plain vs water with the High5 stuff. For energy, I'd probably be a bit old fashioned and have flapjack/malt loaf and jelly babies.
Given that it is not a race and you will be able to eat normall, just pack a few flapjacks and have one every 30-45 mins, or some maltloaf and eat a few bits of that every 30-45 mins. Simple, do not bother with gels, they are not required, the ONLY reason they exist is for people who cannot take on normal food, which is usually down to races being so frantic it would be impossible to chew and eat food without choking. You will be fine with normal food.
Yes the drink thing sounds fine, though I doubt I'd bother with the rucksack.
Yes the drink thing sounds fine, though I doubt I'd bother with the rucksack.
There is a growing tendency at these things to over feed. Encouraged no doubt by the “energy” products industry.
Personally I would have 1 500ml bottle of half lemonade and half water.
Maybe a cereal bar too.
Gels & Jelly Babies make you thirsty, so if you have them then you’d better take two bottles.
Bowl of cereal in the morning, glass of water before the start, you’ll be fine. 50 miles is about 3000 calories on a bike. Give or take.
How many bottle cages do you have? If one, get the biggest bottle you can find, and tip a bottle of Lucozade sport in, then top it up with water. Fill up with water at one of the stops.
If two, do one as above and one as plain water. Drink the Lucozade first.
Stick a banana and a bag of jelly babies in a pocket, and off you go.
If two, do one as above and one as plain water. Drink the Lucozade first.
Stick a banana and a bag of jelly babies in a pocket, and off you go.
The general rule is dont try anything new on the day of an event or you may not like it and make yourself ill. gels vary in terms of consistency and some deliver their carbs quicker than others which can have an effect on you. It took me a while of trying various brands before I settled on torq gels, Mule or SiS bars and SiS drinks powders...
I'd say thats plenty enough fluids to take, just drink a little an often. I personally would have thought 3L on your back is more than enough and not bother with the bottles. if you havent used energy drinks before, stick with water. I also found that their 40gs/500ml was too strong so dont mix it as strong as they suggest, again, trial and error but you dont want to be 20 miles into a 50 mile ride before realising that its not comfortable on your stomach. start drinking a litre or so more water a day than usual 48 hours before the event to give yourself a start hydration wise.
as for food, if the energy stuff is new to you, try the kelloggs elevenses bars, they are pretty good carb-wise and have a neutrally sort of taste/texture, its just more likely to be palatable. other things like museli bars and things are worth taking plus some haribo/jelly babies and a banana.
If you have time before the event, try some gels. I prefer the thicker consistency ones with a gulp of water, other gels like the high5 stuff are easier to swallow without water but can get messy and taste foul!.
I'd say thats plenty enough fluids to take, just drink a little an often. I personally would have thought 3L on your back is more than enough and not bother with the bottles. if you havent used energy drinks before, stick with water. I also found that their 40gs/500ml was too strong so dont mix it as strong as they suggest, again, trial and error but you dont want to be 20 miles into a 50 mile ride before realising that its not comfortable on your stomach. start drinking a litre or so more water a day than usual 48 hours before the event to give yourself a start hydration wise.
as for food, if the energy stuff is new to you, try the kelloggs elevenses bars, they are pretty good carb-wise and have a neutrally sort of taste/texture, its just more likely to be palatable. other things like museli bars and things are worth taking plus some haribo/jelly babies and a banana.
If you have time before the event, try some gels. I prefer the thicker consistency ones with a gulp of water, other gels like the high5 stuff are easier to swallow without water but can get messy and taste foul!.
That's broadly a Sunday morning ride for my group (we do between 40 and 60 miles). Last Sunday it was warm; I had a bowl of yoghurt and muesli about half-an-hour before setting off, drank about 1.5 bidons (750ml) of Lucozade sport during the ride, and ate one power bar (the energy type, not the recovery type). I had a gel and some healthy jelly-baby things with me, but used neither. We averaged about 28kph over 66k. So I'd say 1 litre of fluid, 1 power bar and maybe a pack of jelly babies or a banana for a comfortable 80k ride. My advice would be to eat whatever you eat in small bites throughout the ride, not in one go, so you have a consistent level of blood sugar. Same with the hydration - small frequent sips, not chugging half the bottle.
Thanks for the tips. This is on the event website:
"There will be 2 feed stations, these will be available on the maps approximately 1 month before the race. Fruit, Jaffa Cakes, Wine Gums and Soup, water and energy drink will be provided at the selected feed stations"
So I think I will leave the camelbak as suggested and take two bottles and refill. Maybe an apple and some jaffa cakes at the stop.
Did consider the 100 mile version but they have included a whacking hill at the 76 mile mark.
"There will be 2 feed stations, these will be available on the maps approximately 1 month before the race. Fruit, Jaffa Cakes, Wine Gums and Soup, water and energy drink will be provided at the selected feed stations"
So I think I will leave the camelbak as suggested and take two bottles and refill. Maybe an apple and some jaffa cakes at the stop.
Did consider the 100 mile version but they have included a whacking hill at the 76 mile mark.
One thing I would suggest is if you are planning on using any sort of hydration tablets/powder test it first. Not all are the same, I can tolerate High5 but don't get on with SIS - the last thing you want to find out 20 miles into your ride is that your drink 'unsettles' your stomach!
I don't use any of the sports stuff anymore, a slice of toast with peanut butter, a slice of toast with nutella and a banana before a ride, then fruit squash, flapjacks or grenola bars during the ride, followed by a nice big milkshake in the first 15 mins after I jump off the bike.
I did use to use gels/carb drinks etc but never really noticed the difference between using them and taking a couple of grenola bars or flapjacks on a ride, other than my wallet didn't have such a big hole in it.
I also drink 3 or 4 bottles of tonic water a week, aside from the fact I quite like it, tonic water has a decent level of quinine which helps minimise/prevent muscle cramps.
I don't use any of the sports stuff anymore, a slice of toast with peanut butter, a slice of toast with nutella and a banana before a ride, then fruit squash, flapjacks or grenola bars during the ride, followed by a nice big milkshake in the first 15 mins after I jump off the bike.
I did use to use gels/carb drinks etc but never really noticed the difference between using them and taking a couple of grenola bars or flapjacks on a ride, other than my wallet didn't have such a big hole in it.
I also drink 3 or 4 bottles of tonic water a week, aside from the fact I quite like it, tonic water has a decent level of quinine which helps minimise/prevent muscle cramps.
Early sporitves were notorious for running out of food/drink and not judging demand so assume that there might not be much left there when you arrive, its better to be self sufficient and take stuff home uneaten than have too little and feel the effects.
Camelbaks are useful in that you will still need to take a tube, pump, multitool, spare layer etc so dont be too quick to ditch it in favour of bottles as you will still need a saddlebag to carry some stuff in.
Little and often as others have said is great advice and something that always works.
Camelbaks are useful in that you will still need to take a tube, pump, multitool, spare layer etc so dont be too quick to ditch it in favour of bottles as you will still need a saddlebag to carry some stuff in.
Little and often as others have said is great advice and something that always works.
MadDad said:
<snip>followed by a nice big milkshake in the first 15 mins after I jump off the bike.
I do this and it really helps. I definitely notice the difference if I've done a decent ride and not had a milkshake afterwards. I've read somewhere that a pint of Nesquik made with half-fat milk is about 99% as good as one of those expensive protein shake things, but how true this is I don't know. One other tip, especially after a warm ride, is a Dioralyte powder in a pint of water - helps replace all the salt which is now making pretty patterns on your jersey and forehead...OP, I too sweat like a pig, and on my 53 miler yesterday @ 29kph I got through 2x 1 litre bidons, on top of the 500ml Lucozade I necked before starting. This may have been down to the fact that I was noshing Jelly Babies though.
easy to work out how much water. Do a sweat test. weigh in your altogether before you do 1 hour of training. Do the training and weigh yourself. The difference in weight is how much fluid you have lost. for me, on a warm day I need approx 500ml of fluid to stay hydrated, but my friend who sweats a lot and suffers from cramp, need 800-1000ml each hour. say you average 15mph the 50miles should take you around 3 1/2 hours so I would need 1750ml my mate would need 3000ml. everybody is different. electrlytes are important to replace to stop dehydration and make sure you keep processing the food you eat. I use high 5 zero, no carbs just electroylites. take on about 300-500 calories per hour and you shoud be ok.
TBH its only 50 miles, I would concentrate on training rather than food on the day
I would just have a big breakfast, big carby meal the night before, some soreen/flapjack on the day and some sweats/energy gels on the day. Fill both your bottles with drink and top up at every feeding station if you are worried.
I do that distance every weekend and only need a decent bow of cereal before hand, one bottle of water on the ride and an espresso halfway through
Make sure the front sus is locked out and that you are running slicks and the bike is in very good working order
Dont worry about the ride or food on the day, just enjoy it
I would just have a big breakfast, big carby meal the night before, some soreen/flapjack on the day and some sweats/energy gels on the day. Fill both your bottles with drink and top up at every feeding station if you are worried.
I do that distance every weekend and only need a decent bow of cereal before hand, one bottle of water on the ride and an espresso halfway through
Make sure the front sus is locked out and that you are running slicks and the bike is in very good working order
Dont worry about the ride or food on the day, just enjoy it
RGambo said:
easy to work out how much water. Do a sweat test. weigh in your altogether before you do 1 hour of training. Do the training and weigh yourself. The difference in weight is how much fluid you have lost. for me, on a warm day I need approx 500ml of fluid to stay hydrated, but my friend who sweats a lot and suffers from cramp, need 800-1000ml each hour. say you average 15mph the 50miles should take you around 3 1/2 hours so I would need 1750ml my mate would need 3000ml. everybody is different. electrlytes are important to replace to stop dehydration and make sure you keep processing the food you eat. I use high 5 zero, no carbs just electroylites. take on about 300-500 calories per hour and you shoud be ok.
Whilst I understand the intention, this is ridiculous. Any test is massively subject to variation. How hydrated you are at the time of the test, the tempreture on the day, clothing, recent food intake.
Also on this calulation you are suggesting he eats 1750 calories over the course. That is way way over feeding. A decent breakfast and you won't need anything else. Sure top up bar of something would be very welcome at about 25 miles, but not required.
Even on an MTB with a few hills, I wouldn't carry more than one Bidon, especially as there are TWO feedstations !
Gargamel said:
RGambo said:
easy to work out how much water. Do a sweat test. weigh in your altogether before you do 1 hour of training. Do the training and weigh yourself. The difference in weight is how much fluid you have lost. for me, on a warm day I need approx 500ml of fluid to stay hydrated, but my friend who sweats a lot and suffers from cramp, need 800-1000ml each hour. say you average 15mph the 50miles should take you around 3 1/2 hours so I would need 1750ml my mate would need 3000ml. everybody is different. electrlytes are important to replace to stop dehydration and make sure you keep processing the food you eat. I use high 5 zero, no carbs just electroylites. take on about 300-500 calories per hour and you shoud be ok.
Whilst I understand the intention, this is ridiculous. Any test is massively subject to variation. How hydrated you are at the time of the test, the tempreture on the day, clothing, recent food intake.
Also on this calulation you are suggesting he eats 1750 calories over the course. That is way way over feeding. A decent breakfast and you won't need anything else. Sure top up bar of something would be very welcome at about 25 miles, but not required.
Even on an MTB with a few hills, I wouldn't carry more than one Bidon, especially as there are TWO feedstations !
OP, imho you are doing the right thing by taking it seriously.
When I first jumped back on a bike a few years ago I did more or less the same thing, but didn't prepare for the ride which resulted in the bonk!
I swapped my nobblies for slicks, had a big breakfast and jumped on my MTB with little more than a bottle of juice a banana and mars bar in my back-pack - 45-ish miles in I went dizzy, my legs stopped working and I actually fell off the bike as I could not get my leg over the cross-bar! Thankfully I was only about 1/2 a mile's crawl from a garage and bought lucazade, crisps, choccy - which picked me up just enough to complete a very painful 54 miles to the mother in laws.
The more you ride the more you will condition your body to get use to it. I did a cheeky 55 miles yesterday in 20' sun on 750mls of robinsons squash - although I have to admit I did treat myself to a strawberry split from an ice-cream van!
On a cooler day I can do 50-ish miles on about half a bottle, but I drink loads of water through the day so am usually well hydrated.
When I first jumped back on a bike a few years ago I did more or less the same thing, but didn't prepare for the ride which resulted in the bonk!
I swapped my nobblies for slicks, had a big breakfast and jumped on my MTB with little more than a bottle of juice a banana and mars bar in my back-pack - 45-ish miles in I went dizzy, my legs stopped working and I actually fell off the bike as I could not get my leg over the cross-bar! Thankfully I was only about 1/2 a mile's crawl from a garage and bought lucazade, crisps, choccy - which picked me up just enough to complete a very painful 54 miles to the mother in laws.
The more you ride the more you will condition your body to get use to it. I did a cheeky 55 miles yesterday in 20' sun on 750mls of robinsons squash - although I have to admit I did treat myself to a strawberry split from an ice-cream van!
On a cooler day I can do 50-ish miles on about half a bottle, but I drink loads of water through the day so am usually well hydrated.
At this sort of distance I'd probably go with just a couple of bottles of drink, something like the high 5/torq/Nuun stuff. I'd probably not worry about the stops unless you need to, but don't leave yourself with nothing left to drink. carry a banana incase you run out of energy, but given enough training you should be fine to get around without needing anything. My only suggestion would be to find a group going at a similar pace and stay with them, the energy you save from sticking in a pack is not to be sniffed at, and as you'll be out there for a couple of hours it's worth having people to talk to.
Gargamel said:
Whilst I understand the intention, this is ridiculous. Any test is massively subject to variation.
How hydrated you are at the time of the test, the tempreture on the day, clothing, recent food intake.
Also on this calulation you are suggesting he eats 1750 calories over the course. That is way way over feeding. A decent breakfast and you won't need anything else. Sure top up bar of something would be very welcome at about 25 miles, but not required.
Even on an MTB with a few hills, I wouldn't carry more than one Bidon, especially as there are TWO feedstations !
I didn't make this up, I got it from Joe friels triathlon book. Theory is sound. You would assume you are hydrated as that is the condition you wish to remain in. As for conditions, If you do the test in doors at room temp then you have a baseline. If the weather is warmer, you can make alowances for this by drinking more. As I said everybody is differnet and whilst 500ml an hour is Ok for some it isn't for others. If the guy wants to get an I dea of how much to drink, this will give it to him. As far a feeding goes, a big breakfast may do for you, but how fit is the guy, how much exercise do you do? the fitter you are and the more muscle density you have the greater the amount of glycogen you can store in your muscles, you have more energy stored in you! if you are new ish to the sport and haven't done so much riding , then you will not have as much energy stored in your muscles, there fore you will need to take on more fuel. As you said, it's 'only' 50 miles, which is not that far to somebody who rides a lot, I useually take 1000ml of fluids an no fuel for a ride of that length, but then I have been cycling afew years now.How hydrated you are at the time of the test, the tempreture on the day, clothing, recent food intake.
Also on this calulation you are suggesting he eats 1750 calories over the course. That is way way over feeding. A decent breakfast and you won't need anything else. Sure top up bar of something would be very welcome at about 25 miles, but not required.
Even on an MTB with a few hills, I wouldn't carry more than one Bidon, especially as there are TWO feedstations !
The guy has aked for advice on what to do, Isn't is beeter to be overfueld and hydrated, than dehydrate and bonk??
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