Nutrition for 3 hour *hard* gravel ride

[C40_guy]

Originally Posted by AngryScientist

I guess we are all different, but if this is the ride we are talking about, I would have no reservations doing it on a decent breakfast and two bottles of hydration.


https://ridewithgps.com/routes/39235429

Yea, that's the ride. I was *way* undertrained last year, and undergeared.

Training is better, and gearing has been improved. Want to make sure I have a good experience this time around.

It will be my longest ride (in elapsed time) in quite a while...

[reuben]

Originally Posted by C40_guy

Just tried some Paul Newman fig newtons. Ugg. Need to go to a "regular" food store to buy some Newtons' fig newtons!

Nature's Bakery. Regular fig, or with bits of apple, blueberry, or strawberry (which my unrefined palate has a hard time detecting, but YMMV).

[CAAD]

My 3 hour setup.

2x bottles with Formula 369 mix @ 90 carb per bottle

1x gel flask with maple syrup mixed with water @ 70ish carbs.

Anything longer then I would probably bring a uswe pack with nutrition mixed in.

[pdonk]

I like to add a few slices of roast turkey to my fuel mix on longer rides. Helps even out the sugar rush from too many gummy bears and gives me some salt.

[fignon's barber]

Most important is what you eat the night before. On the ride, almost anything with carbs will work.

[Black Dog]

Originally Posted by C40_guy

Yea, that's the ride. I was *way* undertrained last year, and undergeared.

Training is better, and gearing has been improved. Want to make sure I have a good experience this time around.

It will be my longest ride (in elapsed time) in quite a while...

What is it about the course that has riders averaging 17km/h? That sounds rough for a 50km course.

[C40_guy]

Originally Posted by Black Dog

What is it about the course that has riders averaging 17km/h? That sounds rough for a 50km course.

3,000' of total ascent over 30 miles...with most (all?) of the climbing on loose gravel and dirt.

[CAAD]

Originally Posted by fignon's barber

Most important is what you eat the night before. On the ride, almost anything with carbs will work.

This. I will load on Thursday night and some Friday for a Saturday event.

When it comes to racing I drink all of my fuel. No way am I going to choke down solid foods. Tried that in the past and was coughing up stroop waffle for 10 minutes. I'm lucky enough to do well with liquid nutrition with no gut issues.