Cycling Tour Newbie
kitkat4141
Posts: 379 Member
I'm doing a 6-day Finger Lakes cycling tour beginning July 21st and really am a novice on the road bike. My general fitness and endurance level is excellent. For the past three years I have done 3-4 spinning classes per week and while I know it isn't the same as outdoor riding I'm hoping it has provided me with something that will help on this trip, LOL.
My biggest fear is hitting a wall and not being able to finish a leg of the trip because I am not hydrated or properly fueled. We will be covering 50-70 miles per day. Can anyone provide me with a suggested eating schedule that will give me the energy I need to make it through each day? I generally minimize carbohydrates but understand that will have to change. For the past two weeks I have been eating more carbs and my daily macros are set at about 190 gms. I currently eat about 85 grams of protein.
I have a camelback and use that for hydration while riding. It has been a lifesaver. I don't like being thirsty.
My biggest fear is hitting a wall and not being able to finish a leg of the trip because I am not hydrated or properly fueled. We will be covering 50-70 miles per day. Can anyone provide me with a suggested eating schedule that will give me the energy I need to make it through each day? I generally minimize carbohydrates but understand that will have to change. For the past two weeks I have been eating more carbs and my daily macros are set at about 190 gms. I currently eat about 85 grams of protein.
I have a camelback and use that for hydration while riding. It has been a lifesaver. I don't like being thirsty.
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Replies
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The old adage applies, eat before you're hungry, and drink before you're thirsty. What works for me is to have 2 water bottles, one with water, and one with gatorade (or Heed, or Nuun, whatever). You'll get tired of plain water, so supplement your camelbak with bottles of something tasty that has electrolytes. I also use a top tube bag like a bento box with snacks in it. Usually quartered Fig Newtons and fruit snacks. Beef jerky or salami works too. Then I can quickly grab a bite without needed to unwrap anything, which in turn will make you eat more often. Make sure you are eating and drinking things that you've had before, or tested before your tour. Being in the middle of nowhere with stomach issues will ruin the fun. Stop for a break, stretch a little, and eat something more substantial, then get back on the road. A 6 day lake tour sounds like a blast, have fun!
Here's a bento bag: http://www.amazon.com/Profile-Design-Tube-Mounted-E-Pack/dp/B005FEN8TG0 -
Thanks for the suggestion on the Bento Box.
What should my breakfast, lunch, and dinner look like while on the road? I have read conflicting things about what to eat, especially for dinner.0 -
I find it easier to actually set a eating & drinking benchmark/trigger.
Food: When I'm on the bike I eat about 200 calories every 20 miles (1-1.5 hours, but I use the mileage as my trigger.) Depending on the caloric load of whatever I'm carrying, this might work out to 100cal/10miles. On singe day rides I make my own road food, usually rice cakes with some protein and fat in there. (for whatever it's worth, I am a 'eat your food, drink for hydration' believer.)
Drink: harder to measure, as it's kind of dictated by availability. Generally, I want to drink both of my large bottles between refills, and if the refills are spaces more than 30 miles apart, I'll want to take in another serving at that stop. As mentioned above, I'll add electrolytes, but I avoid calories in my water.
At rest stops, I just eat whatever I find appetizing- usually the cold fresh fruit, and re-load for on-the-bike eating. Being well fed on the bike also prevents the insane post-ride binging that is so easy to fall into.0 -
Ah, post cycling binge. Apparently I did not eat enough on my training run because I ate a very nice meal after a 2 hour ride today and within an hour I was ravenous. Really surprised me. Looks like I will have to plan my "on bike" food a little better and get a Bento bag to put it in.0
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Not eating (properly) after a big ride can also drive the "FEED ME NOW" appetite later. High-carb with a bit of protein. Skim chocolate milk is perfect, and "Muscle Milk" is made for the job. There are powdered mixes too... Hammer's Recoverright is what I liked before I went (nearly) paleo.0
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Just returned home from the Finger Lakes cycling tour. It was magical and I think I'm hooked on outdoor riding. How am I going to bear training in a spinning class ever again? LOL0
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Just returned home from the Finger Lakes cycling tour. It was magical and I think I'm hooked on outdoor riding. How am I going to bear training in a spinning class ever again? LOL
That's easy enough, as long as weather allows, train outside instead of in spin class
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Just returned home from the Finger Lakes cycling tour. It was magical and I think I'm hooked on outdoor riding. How am I going to bear training in a spinning class ever again? LOL
Did your nutrition plans go well?0 -
Just returned home from the Finger Lakes cycling tour. It was magical and I think I'm hooked on outdoor riding. How am I going to bear training in a spinning class ever again? LOL
Did your nutrition plans go well?
Exceedingly well, thanks. Never a danger of bonking. I gained 2 pounds despite riding long distances for almost a week! LOL0
