I started putting my food plan together last week. I’ll be honest. I didn’t know how much goes into cycling and nutrition. Food can make or break your ride, slowing you down or pumping fuel through your body to get you through the day.
According to Roy P., a DailyMile buddy of mine, “professional riders in the Tour de’France ride 5-8hrs a day, for 3 weeks straight, with only 2 days off. They eat nothing but ’empty,’ easy, fast to digest carbs for an hour before the 5-8hrs, and 1-3hrs after their rides. Then, they eat their main meal in the evening, which supplies almost all of their nutrition for the day, digested while they sleep.
They also wake up and eat things like raisin bran for midnight snacks. Night, when sleeping, is the perfect time for complex meals, which are slow to digest complex carbs, fats, proteins and micro-nutrients. When I was a boy on the farm, we ate exactly the same way, to fuel hard work from before sunrise to after sunset.”
Eating complex foods, stuff hard to digest, during a tour can result in bloating and discomfort on top of the burn you feel from pedaling all day. Not a fun outcome.
Taking that to mind, the three categories to fulfill are water, electrolytes and fuel. For water, I will have three water bottles, including an Aquamire water filter bottle, plus a Dromedary 6 liter water pack. Since I’ll have Fiji, the Dromedary is necessary; I’m wondering if I should upgrade to the 10 liter. What do you think?
For electrolytes, some wonderful people will send me the GU Brew Electrolyte tablets. I’ll mostly use these during the Summer months when the heat is draining all the water from my body. They’re light to carry, as opposed to getting Gatorade at a grocery store. In addition, they do not have added sugar. They use the sugar-substitute Stevia which is a natural sweetener. Stevia is going to be a big staple of my ride.
For fuels, I’ve put together a list. If you disagree, or think otherwise about the list I’ve compiled, please feel free to comment below and let me know. I am a beginner touring cyclist, so I welcome your advice!
I plan on eating most of these foods one to two hours before the ride and two to three hours after the ride as suggested.
Additional nutrition facts:
2. Multigrain Peanut Butter Cracker Sandwich
Additional nutrition information (multi-grain crackers):
3. Organic Dried Mango
4. Organic Pumpkin Seeds
5. Mediterranean Organic Sundried Tomatoes in Olive Oil
6. Organic Raisins
7. Nishiki Rice
8. Koyo Organic Mushroom Ramen Noodles
9. Dark Chocolate w/ Stevia from Lily’s Sweets
10. Nectr Core and Calm by Terra Biotech
11. Body by Vi Meal Replacement Shakes
That’s it. Is this sufficient?
Oh, for Fiji, she will be on Taste of the Wild Wild Boar dog food.
Other helpful links: