Food and nutrition for Endurance but Gel Problem

worldtraveller321

Good day and Hello all going to be doing a 100 mile Mt Bike race again in 2 weeks. Requires lots of on the bike (on the go nutrition)
I really need some advice, on what to eat so i dont repeat from last year. Where about 3 hours in i had to do a few emergency number 2s into the bush, not good thing
problem at time was too much protein

i was consuming, Clif Gels, and hAmmer nutrition Perpeteum, which the perpeteum i believe was what made the problem. since then no longer use

however on a training ride today, about 3 hours in. I think i had a similar situation
was consuming Gels on ride.

for breakfast today, Yogurt, Muffin, Cheerios, Coffee, strawberries.

Would the strawberries cause this? eg fibre? would yogurt be a problem too being a dairy product.

Suggestions on this please.

sijomial

I found that if I rely on gels for the majority of my fuel my stomach gets queasy and upset.
I feel much better on rides 3+ hours when I'm drinking a sports energy drink and eating carby snacks instead.

Ignoring the preloading before the ride I'm typically eating malt loaf and a peanut & chocolate so-called protein bar (which isn't really high protein). I set an hourly time reminder on my Garmin and eat one bar, alternating between the two.

Soreen - Original Lunchbox Loaf: 95 cals / 19g carbs / 3g protein
Nature Valley - Protein bar (peanut & chocolate): 140 cals / 10g carbs / 9g protein

I use gels as emergency backup but more likely to just add to my water bottles.

pomegranatecloud

For running, I have a similar problem with gels so I don't use them and also with sports drinks. If I'm going to try something new I usually do so during a shorter training where I don't actually need it so that it doesn't derail my training if it makes me sick and then obviously test it again on a longer training run. Have you tried Honey Stinger waffles or chews? I also eat actual food - dates, fruit, and homemade granola or date bars. There's a lot of information on how to fuel for running and cycling without gels and similar products online if you search for it.

Steff46

I can't handle gels either. For my mtn biking and road biking, I've been using Infinit nutrition for two years now and it works great for me. For up to 30 miles, I use one bottle of Infinit and one bottle of sports drink or even water. For 30+ mile rides, I take two bottles of Infinit and carry Honey Stinger waffels. I also refuel at stores with the sports drinks. I also try and keep my sports drink close to the same flavor as my Infinit. I currently use citrus Infinit so I pick a lemon-lime or orange sports drink.

MeanderingMammal

For running I'll use Honey Stinger chews or Sport beans as well as gels if I'm doing in excess of 20 miles. But in that situation I don't deal well with real food yet. It's getting a bit better and I can increasingly cope with flapjacks.

On the bike for longer sessions I manage better with more solid food and rarely use gels, except for a quick hit. Flapjacks, malt loaf and the like are easier to digest when I'm on two wheels.

You might also consider liquid fuel, but you might have a similar issue.

singletrackmtbr

I love Simply Granola cereal on my rides. It has plenty of carbs, tastes great, and curbs hunger, all without issues on the other end.

I also carry Sour Patch Kids for when I'm truly bonking. Don't laugh until you try it.

cwolfman13

My primary is dried fruit.

How often do you do these longer training rides? For me personally, long rides in general tend to get things moving regardless.

BrianSharpe

Did any of the gels your were using contain caffeine? That can help loosen your bowels.....

For long rides my standby is a variant of gorp (I substitute almonds for the peanuts - simply a matter of preference - if it's really hot you may want to include some salted nuts) and I've been known to pack a PB&J sandwich or two in the back pockets of my jersey (perhaps not too practical for MTB).

For longer runs I make my own "gel".....3 parts honey, 1 part molasses, pinch of salt & splash of water to thin it just a little. A standard gel flask is about the same as 4 or 5 gel pouches.

cwolfman13 wrote: »

My primary is dried fruit.

I won't tell the story of my dried apricot "cleanse"..........

NorthCascades

Peanut M&Ms. I just don't like gels.

Hornsby

I drink electrolytes and eat tootsie pops and bananas... Large meal the night before. Coffee and morning dump pre-ride.

worldtraveller321

for the Peanut M&Ms, do you find the added fat makes you heavy when consuming those in a high intense race etc?

baciodolce18

Not a biker but I used to help people with nutrition a little working in a running/tri store. My boss did iron man competitions and said it wasn't uncommon for the bikers to eat sandwiches. I think it's easier to eat real food on a bike. I'm also a fan of bonk breaker bars. Some good flavors. I would use those before running. I'm also a fan of honey stinger chews. I couldn't tolerate a lot of gels texture wise. Some good ideas in the thread.

meritage4

sport jelly beans yum! They work for me and taste good!