Nutrition for 3 hour *hard* gravel ride

[ridethecliche]

These rides tend to have some pretty well stocked rest stops. One I did last year in PA had fresh local donuts and fruit etc.

I'd say to carry some snacks but feel free to stop and browse at the stops.

PBJ / uncrustables are clutch too.

[Turkle]

While they are quite expensive, I have been loving the Skratch Labs energy bars and drink mixes for my on-bike nutrition lately. They have really made a difference for me.

In the wintertime, my fig bars are enough (and much, much cheaper). But for summertime hammer fests, when I'm really watching my nutrition, Skratch has been clutch. Like, a noticeable performance increase and no more cramps.

ETA: Gels make me sick and I don't like sweets, so I'm very picky. YMMV.

[bigbill]

I made an attempt at the Mickelson Trail in SD this summer. I made it 77 miles (6.5 hours) before the heat got to me. My hydration was spot on, I had to stop at least once an hour to pee, and I never cramped. The unseasonable heat, couldn't do much about that. I'll give it another go next year.

[Spaghetti Legs]

For that distance/time I value electrolytes more than calories. Until it gets chilly out and I’m not sweating a lot, I bring salt tablets (capsules actually) a few goo packs and 2 big water bottles. One with water and one with Gatorade mixed a little strong. The electrolyte drinks at organized rides are always too light on the mix IME. I might bring one snack like a Clif bar if there’s a chance of no food at all at rest stops. Unsupported ride I’ll bring Clif bar and maybe some trail mix.

If I do an organized ride in the summertime, I’m like that monster in the old Star Trek that sucks salt out of everyone; at rest stops I’m wolfing down potato chips and pretzels, whatever has high salt content.

[tellyho]

Oh! Its Unpaved. Just eat their food - you'll be fine!

[C40_guy]

Originally Posted by tellyho

Oh! Its Unpaved. Just eat their food - you'll be fine!

Yes, Unpaved. Did it last year. Food was okay (I'm picky )

...but seriously, I do like to be self supporting...

Did the Flattest Century in the East years ago (Tiverton, RI) and they literally had a single PB sandwich for each rider at mile 75. Nothing else.

[dmitrik4]

Another vote for Skratch mix. I also really like Clif bars, Honey Stinger waffles, and Bobo’s PBJs. I cut the Clif bars into bite-size pieces I can grab out of a ziploc in my top tube bag so I don’t have to mess with unwrapping and holding it.

But try a bunch of stuff ahead of time—what works for someone else might not for you. For example, Tailwind does not agree with my stomach (and IMO tastes terrible), but others love it.

[C40_guy]

Originally Posted by dmitrik4

But try a bunch of stuff ahead of time—

Yes, not experimenting on event day!

[trener1]

I'm a big fan of both the Honey Stinger waffles and Gels, I use a mix of them for my hard rides, for me they flat out work.

[C40_guy]

Originally Posted by trener1

I'm a big fan of both the Honey Stinger waffles and Gels, I use a mix of them for my hard rides, for me they flat out work.

I've got some on the way, along with some Perpeteum (which I've used before).

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

[Strain]

Tried all sorts of things: fig bars, dried fruit, home made carb balls, gels, malto+fructose. Nothing beats sugar water + whatever flavor in price per and in the end it's just fuel that gets burned.
I always wear a bladder these days and two bottles with whatever sugar amount my ride requires, this way I never, or very rarely have to stop.

[owly]

Originally Posted by glepore

Liquid- 2:1 maltodextrose and fructose, touch of citric acid (or not) add endurolyte for flavor and electrolytes. I mix at 60/g per bottle/hr but you can go higher if you acclimate.

Having never done prior race training with a coach, I began on this [did my own electrolyte mix] at 60, and quickly worked up to 90/g ph. Amazed how well this worked.

[EB]

Big endurance events are eating contests to a degree.

Only two things I have to add here:

- Train your stomach as well as your legs - practice fueling on long rides so that your digestive system is ready for it.
- Do not eat too many simple sugars too quickly. Your digestive system can only handle so much of it at once, and if you go over your natural threshold, the dreaded gut rot will hit you and you will DNF the event you paid so much for. Balance the sweet stuff with items that digest more slowly.

If you train your stomach, you can improve your threshold, but there will always be a limit.

[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

[TiminVA]

My standby for many, many years has been a PB&J sandwich along with a couple gels for rides of that duration.