Nutrition While Biking

Tiggs has asked about optimum nutrition during long bike rides. I am not an expert, but I know what I do and what Chris Carmichael recommends. I have not had a problem bonking on rides, unlike marathon running. You should also check out this link on cycling nutrition, which explains things much better than I do below.

Chris Carmichael recommends taking 30 to 65 grams per hour of carbohydrates on long rides (over two hours for certain, but you should do it for anything over an hour). This equates to roughly a gel every 30 to 45 minutes or a Powerbar every hour.

A key is to eat and drink early, don't wait until you feel you need to...it is too late. The guidelines are not really that different to running.

I don't quite consume the recommended amount of food, but almost. In my case, I start out with two full water bottles with electrolyte mix, one Gu, one Powerbar and one Cliff Bar in my pockets if I am going 50miles+. I usually consume the water bottles in the first hour to an hour and a half along with one gel or bar. We usually stop at a convenience store sometime between one and two hours out. I refill the water bottles with Gatorade and usually have a chocolate milk. I certainly have a bar or Gu every hour or so.

I have started bonking a couple of times, slowed down, had a Gu and water, and found I soon had my energy back. I never was able to do that running, when I have bonked running, I was pretty well shot. But riding seems to be a bit more forgiving and easier to refuel (for me at least).

Like running, one needs to be well fueled before the start of the ride and one needs to replenish soon after the ride. Hope this helps.

Ran a 3 miler this morning at Memorial Park in 26:52. My heart rate monitor was on the blink so no measurement. It was a low 140's HR average effort.