100mile (road) nutrition advice

So, I’ve been roped into a 100miler in under two weeks time. On mid-distances (50) I’m much quicker than the guys I’ll be riding with but I’ve never tested myself on the longer distances. As I’ll be going slower than I do normally I think I’ll be ok with the distance fitness-wise. My question is about foodstuffs. I’ve never used gels or anything like that (i normally take one bottle of water and possibly a bit of trail mix) but have nothing against them in principle. Can’t say I fancy dodgy guts en route though because I’m not used to them. Any thoughts about non-gel stuffs, or should I just head out with extra trail mix and a fiver for cake? 😀

I guess you’ll be fine – Just make sure you’re topped up with calories in one way or another. Gels are convenient and I’ve never had any gut problems with them, but I know a lot of people can’t stomach them. Trailmix / cake / flapjack probably just as good but less convenient.

I like to take sainsburys chewy granola slices. Half a slice every 30 to 45 minutes seems to work for me. Taste so much nicer than gel. About 175 calories for half a slice.

Set a timer on your watch (if you have one) to 30mins and eat a little every time it goes off.

you should be fine, a 100 mile ride is not the time to discover you don’t get on with gels, they’re not the be-all and end-all of on-bike nutrition anyway

take whatever you’re used to eating and eat little and often, trail mix, munchie bar, a stop for tea and cake

The torque energy method worked for me. 3 items per hour. Either drink, gel or a bar in any combination.

last hundred I did, I just took two water bottles and a bag of jelly babies. Epic stomach cramps and the last 40miles were hell on wheels, but I survived.

So anything will do, but id take something more ballanced than just sugar or gells. Even the pros eat sandwiches and fruit.

Carbs work better for me, pref not plain sugar like jelly babies though, the various flapjack-y type things you get in supermarkets fr’instance.

The 2nd 50 won’t be like the first though, I’d take or eat a decent amount, little and often. Water too.

You don’t need to eat energy crap that tastes like straw and is full of gelling agents etc. Take some soft rolls or sandwiches loaded with honey and sliced apple. Bottles with 50% ice tea/water with a spoonful of honey.

Eat every 40mins minimum, high cadence, alternate in/out saddle on climbs etc.

Did a century a couple of weeks ago (well, 99 miles).

Went through 2 bottles with High 5 Zero tabs in to avoid cramps, beans on toast and a pot of tea after about 30 miles at a cafe, supermarket sandwich, small chocolate bar and a bottle of coke at another control about 80 miles in. Also had a Jordans chewy bar at some point.

No one need go hungry on an audax 😀

MCTD – 😆

Liking the real food idea – or at least flapjacks. Interesting the emphasis on food so regularly. Probably wouldn’t have bothered until too late.

I found these to be awesome and cheap. You can get a half price sample box of six from thier website.

Last time I did a ton everyone bailed on me because it was pissing down in Manchester. I got sun burnt near Chester then returned to it still pissing down in Manchester. Bizarre.

Anyway, I had 4 sausage sandwiches, one every 20 miles. A couple of bottles of water, though I stopped at a pub for a coke and to refil my bottles after about 70 miles.

Naughty name – will take a look.

I would strongly support the idea of eating often. Although it’s probably a bit of a dodgy estimate, according to my heart rate monitor I burnt over 5800 kcal on my last 100, and running low on energy ain’t fun. I’ve never had difficulty eating gels or energy drinks ( except perhaps Maxim) but I have had trouble trying to eat some normal foods on a ride because they seem too dry (pasties, pies, bread, rolls).

The eating regularly bit is because the food you eat has to be consumed then digested, then taken into your bloodstream, then delivered to your cells, then used for energy. It’s not as simple as eat/drink and you’ll be ok. Exercise also slows the rate of absorption from your stomach, so you’re actually eating to provide energy for about 40-60 minutes time. Gels work and are absorbed quickly, but get a bit much after the first few. Small sandwiches with jam and cheese are good, ‘energy’ bars are good, flat Coke from a garage in the last 30 miles is good…

extra trail mix and a fiver for cake?

this. and a cuppa half way if you stop. I just use cereal bars, jam sandwich etc and stop at a shop in the last 30 miles for anything if needed. Electrolyte drink in the summer if hot.

Gels if you’re doing 100 at max / PB pace maybe, but otherwise I wouldn’t bother. Gels for most rides are over-rated imo and unless you’re prepared to carry the messy sachets they’re just litter-to-be.

Two bottles with energy powder in them. Then quick stop for coffee and cake, plus a fill up of one bottle with water, plus one gel and one bag of sport beans. Well that’s what did for the 100miles I rode today.

If you aren’t used to energy powders / gels. Then take some bars (as above) and eat something every 1hr.

I usually fill my jersey back pocket with dried apricots, and take two bottles of water with sugar and a little bit of salt… Mmmmm. Eat one or two apricots every 20 mins or so. There’s usually nowhere to buy stuff where I live (Norway) so I have to refill from streams/waterfalls. Not been ill yet 😀

Done many centuries, including 5 on consecutive days once. Ham sandwiches and cake work for me. Don’t skimp on the savory.

Also, if you’re going slower than normal you’ll be fine, except saddle ache !

You don’t need special food to ride a bike 100 miles. Just find something that you can eat on the bike so you can graze as people have suggested above.

I eat generic cereal bars, whatever is on offer, in the supermarket. I only find I need drinks and gels when working really hard and they provide an easier way to get food in. On longer steadier rides I prefer sandwiches, cereal bars, bananas etc.

Surely unless it’s an actual race with people being paid to ride, there’s a cafe stop somewhere?

With cake and big mugs of tea, and eggs on toast?

You don’t need to eat energy crap that tastes like straw and is full of gelling agents etc. Take some soft rolls or sandwiches loaded with honey and sliced apple. Bottles with 50% ice tea/water with a spoonful of honey.

Eat every 40mins minimum, high cadence, alternate in/out saddle on climbs etc.

The chicksands burger van will follow you for £20 and do hand outs.

It isn’t a race, so just eat anything you like, whenever you like. If you lose a few minutes as a consequence, why worry?