Fueling Your Century

Ever tracked your calories burned on a long ride? 30 miles? 60 miles? 100 miles? I’m sure that if you did, you would feel proud of yourself and excited to reward yourself with a luscious, gooey, brownie on top of a couple scoops of French Vanilla ice cream. You still wouldn’t come close to balancing the number of calories you’ve burned over the past 100 miles. We are talking thousands of calories, here. Don’t be shy about that extra scoop!

While you are riding, burning all these calories, you need to do your best to make sure your body has the energy to burn and water to aid in digestion as well as replace the fluid lost through sweat. If you start to feel hungry and fatigued, you are too late. You’ve “bonked.” Your body doesn’t have enough fuel to pedal you forward. If you’ve ever been at this point, you know it sucks. It hurts. Your part time job, while on the bike, is to feed. It is better to keep yourself in front of the point of exhaustion. If you are riding in a group, remind each other to eat and drink. Stay attentive to your riding mates. If someone is bonking, don’t leave them alone. Donate some food or water to them if available. If you are riding alone, set a timer to remind you to eat something at regular intervals. Do what works best for you. Most folks need something every 15-30 minutes.

After your ride, be sure to continue consuming hydrating fluids and get a big, nutritious meal in you. Your body will continue burning energy for the rest of the day and even while you sleep. Your muscles will be repairing themselves and your body will need to replenish any fluid loss as well.

Here are some of my favorite snacks and hydration helpers:

  • Water

  • Electrolyte supplements-capsules or drink mixes

  • PB&J sandwiches

  • Clif nut butter filled bar

  • Bananas

  • Watermelon

  • Nuts

  • Berries

  • Hammer Gel-espresso flavor!

  • Cold brewed coffee

  • Flavored Bubly Water

  • Steak and Ice Cream for dinner!