Planning ahead is the best way not to run out of “gas” on a long ride, so here’s a time line to fuel up for your next extended outing. For planning purposes, let’s say your ride is scheduled to begin at 9 a.m.
6 TO 7 A.M. Don’t make the mistake of skipping breakfast or sleeping a bit later. Get some solid food two to three hours before the ride. Researchers have found the pre-ride meal to be especially important on hot and humid days.
Choose easy-to-digest carbohydrates, but get some protein and fat to lengthen the release of blood sugar. A good summertime pre-ride meal is granola (easy on the nuts), fruit (choose those you know won’t put your digestive system on alert) and yogurt.
7:30 A.M. Drink 16 to 32 ounces of water between now and 8:30. Or try 16 ounces of a sports drink, such as Gatorade, to help retain fluid and avoid too many bathroom stops.
8 A.M. If you skipped breakfast or slept late, now’s the time to grab a bagel, banana or “liquid meal” drink. Some riders can tolerate yogurt or cottage cheese an hour before riding. Others can’t.
8:30 A.M. Get another 8 ounces of water or sports drink between now and the start of the ride. There is a simple motto that sports nutritionists advise clients to follow: Don’t wait until you are thirsty to drink water, because by then it is too late.
9-9:50 A.M. Research shows water provides enough hydration during the first 50 minutes of a moderately difficult ride. If you plan to ride longer-or hope to have a strong finishing kick in any case-then sipping a sports drink is recommended. Look for products such as Gatorade, with no more than 15 to 17 grams of carbohydrates per 8 ounces, to ease rapid absorption. Figure about 4 to 8 ounces every 15 minutes.
A word not from our sponsors: People are suspicious of sports drinks because of their cost and because they contain sodium and potassium, known as electrolytes, that actually promote thirst. But the fact is, most of us get bored with plain old water and enjoy the flavors offered by sports drinks. Plus, sodium helps the body retain fluid.
10 A.M. until ride’s end. Keep drinking water and/or sports drinks. You need some carbos to maintain optimal energy. If your digestive tract cooperates, you can carry some food items in your bike jersey. A banana, for instance, provides about the same number of carbohydrates as 16 ounces of Gatorade. One sports nutritionist who has worked with Olympic cyclists recommends sunflower seeds. You can also try energy bars or good old-fashioned fig bars. Shoot for 30 to 60 grams of carbos per hour; that’s one to two bananas, or three to six fig bars.
If you are really going hard, then you might be a candidate for energy gel products. These carbo-dense gels come in packets and you typically chase them down with about 8 ounces of water.
POST-RIDE. Now’s the time to get more carbos and help the body recover. A sports drink with some pretzels is one good option, or one of the high-carbo sports drinks if your stomach is unprepared for any solid food immediately. Get about 30 to 60 grams of carbos in the first hours after the ride. Figure to eat a meal with some protein, which helps repair muscle tissue, within two to four hours.
And keep drinking water. If you can jump on a scale before and after the ride, plan on drinking a pint for every pound lost. Otherwise, drink at least 16 ounces during the first hour. Sipping water the rest of the day-with one big glass before bed-will make a noticeable difference on how you feel the next morning.
