nutrition on 100km ride

pauric1

just wondering what most people consume on a 100km training ride. i heard someone say they would consume 3 gels per hour on an ironman race. i couldnt imagine going through 9gels on a training ride.

what do you do?

P

catweazle

I stop somewhere around half way and have a nutrigrain and a lucozade / bulmers. Its a training ride not a race

kingQuez

Im still trying to figure out how much you really need, 100k for me usually means a bottle of sports drink, a powerbar energybar (and a couple of caffinated gels in the pocket incase im tired towards the end)... and water.

hf4z6sqo7vjngi

Energy bar, sports drink with 2 gels normally works for me.

KentuckyPete

Depends on the terrain and target pace but I usually carry a bottle of water and a bottle of High5 - I usually end up drinking most of the High5 and half of the water. Then for solids I bring a banana, an energy bar and an emergency gel in case of trouble.

shotgunmcos

KentuckyPete wrote: »

Depends on the terrain and target pace but I usually carry a bottle of water and a bottle of High5 - I usually end up drinking most of the High5 and half of the water. Then for solids I bring a banana, an energy bar and an emergency gel in case of trouble.

Similar for training spins. I bring a bottle of water and a bottle of PSP22 mix. In my pocket I have a 'just in case' gel a nutri grain elevenses and half dozen fig rolls. This may become more gel orientated on race day, I haven't considered that yet

tunney

pauric1 wrote: »

just wondering what most people consume on a 100km training ride. i heard someone say they would consume 3 gels per hour on an ironman race. i couldnt imagine going through 9gels on a training ride.

what do you do?

P

Depends on the person. I rode two 7 and a half hour hilly rides with a friend a month or so ago. I had two engery products an hour. He had a banana and a 750ml bottle of plain water. A banana to ride 200km..............

Depends on you fitness and efficiency. The less fit the more you need.

shels4ever

tunney wrote: »

Depends on the person. I rode two 7 and a half hour hilly rides with a friend a month or so ago. I had two engery products an hour. He had a banana and a 750ml bottle of plain water. A banana to ride 200km..............

Depends on you fitness and efficiency. The less fit the more you need.

What would be the max you would go on a bike on just H20 ?

pgibbo

When I first started cycling I found I needed more food and hydration.

On a recent 100k spin I drank 1 bottle of water and half a bottle of a home brew of juice + water (50:50) + salt. I had a banana and a granola bar too. Previoulsy I would have had a lot more. I always carry extra food just in case though.

Bring plenty with you to be safe and over time you'll get a good idea for what you need.

tunney

shels4ever wrote: »

What would be the max you would go on a bike on just H20 ?

Personally - now? Three hours easy, two at a reasonable pace, but I'd expect to bonk near the end.

shels4ever

tunney wrote: »

Personally - now? Three hours easy, two at a reasonable pace, but I'd expect to bonk near the end.

Was just wondering how it would compare to running in regards fule.

tunney

shels4ever wrote: »

Was just wondering how it would compare to running in regards fule.

Running at the moment 1:30-1:45 without fuel. I'm less keen to run underfueled as poor form in running brings injuries.

helimachoptor

on my first 100k spin, i brought about 6 sandwiches after some big hills around wicklow i faded about 10k before the cafe around glendalough. While there i had a roll, hot chocolate, cake with cream ! Have gotten better now though generally an energy bar an hour.

nomadic

On the hydration side of things, I'm finding it amazing how little water i'm drinking in the cooler weather. Half a bottle is the most i'm getting through.

kennyb3

helimachoptor wrote: »

on my first 100k spin, i brought about 6 sandwiches after some big hills around wicklow i faded about 10k before the cafe around glendalough. While there i had a roll, hot chocolate, cake with cream ! Have gotten better now though generally an energy bar an hour.

6 sandwiches - LMAO, did you bring a picnic basket?

nomadic

I usually take a rice and tuna wrap on really long rides or a couple of nutrigrains. A couple of fig rolls for sub 100k spins.

helimachoptor

kennyb3 wrote: »

6 sandwiches - LMAO, did you bring a picnic basket?

Brought a back pack actually! Hadnt really done long enough spins to know what/when i needed to eat so thought it better to be over prepared!