Conference noted::bicycle

For food before a ride, I usually don't pay a lot of attention.  I have a
habit of eating plenty without thinking about it.  As long as the food the
night before isn't too exotic.

During a ride I like bananas, cherry poptarts, cookies, apples and lots of
water.  Yogurt or ice cream is good if you are going to stop for lunch.

The only food that has ever made me feel miserable on a bike trip was an
undercooked hamburger after a cookout type trip.

-Jeff

    I agree with .1 . Eat before you are hungry.
    
    It is probably best not to change your diet before a long ride.
    Just eat what you normally eat.
    
    As for food for the ride itself, bananas are good but bulky. I also
    bring light sandwiches. Try to eat a little , often,  on the trip.
    It will help if the food is in small units. Imagine the food you
    need for the trip, ... and then bring 50% more !  It is better to
    come home with food than to crawl home hungry.
    
    Good luck
    
    John

	It's good to eat a lot of "slow sugar " the week 
	before the trip .Noodles,spaghettis, for example.
	Of course avoid wine the day before and especialy
	white wine (for cramps).
	During the ride,you can eat "speed sugar" foods
	each half hour ,even if you 're not hungry
	And you must drink a lot .

		Have a good trip


	Christian CEGALERBA
 

    
    A couple of days before the ride load up with complex carbos like
    Spagetti, and noodles.  I like to eat (beleive it or not) fig 
    newtons for a long ride. Figs, and dates are real concentrated 
    sources of Carbos, and tend to give me a boost!
    
    Eat before you're hungry, and drink before you're thirsty!!!!
    
    Stew

	Warning, this is a huge reply! I'm including some information
	from the book "The Athletes Kitchen" by Nancy Clark, M.S.,R.D. 
	and athlete. The book, if you're interested, is the most 
	excellent book on nutrition and the special needs of athletes
	that I have found, and I own a library of nutrition books. The
	book is written in a light easily read style rather than in
	"nutritionese" and will give you an excellent understanding of
	your inner workings.

==========================================================================
 From the book:

	"Carbohydrates are the perfect energy source for fueling your
       your muscles before and during strenuos exercise, as well as
       refueling them after a hard workout. White sugar, honey, glucose,
       juice, and fruit are made up of one type of carbohydrate: simple
       sugars. Pasta, rice, beans, grains and other starches are made
       of a second type: complex carbohydrates." ... "Complex Carbohydrates
       break down during digestion into the simple sugar glucose, which
       is transported by the bloodstream to your working muscles." ...
       "When you totally deplete your muscle glycogen by strenuosly
       exercising for at least an hour, your muscles become inefficient.
       At this point, the marathoner 'hits the wall' or the bicyclist
       'bonks'." ... "You burn mostly fat, and very little glycogen
       when you perform light exercise, such as walking. When you exercise
       at your hardest, however, you rely primarily on glycogen.
       
	 Complex carbohydrates are a nutritious as well as an inexpensive
       energy source. Grains, dried beans , peas, nuts and seeds "..."
       B-vitamins that they provide are essential for metabolizing the
       carbohydrates for fuel." ...
       
       	 For an athlete, "eating a high carbohydrate meal the night
       before a hard workout is idel. The meal will be fully digested;
       your muscles glycogene stores will be fully replenished and ready
       to provide go-power. Carbohydrates eaten less than 2-hours before
       the workout" ... "may just sit uncomfortably in the stomach."
       
        "Carbohydrate-loading for 2-3 days may be beneficial for endurance
       athletes who will be exercising for 1.5-2 hours ."
       
        WHAT KINDS OF FOOD SHOULD I EAT?
       
       	High starch, low-fat foods are the best choice because:
       
       		+  They are digested faster than proteins or fat.
       		+  They are stored in the muscles as glycogen and are
       		   readily available as energy.
       		+  They maintain a normal blood glucose level, preventing
       		   hypoglycemia with its symptoms of weakness and light-
       		   headedness.
       		+  Avoid sugar-sweet carbo's (candy, maple suryp, soda,
       		   honey). You may experience a sugar "high" that shortly
       		   will plummet to a sugar "low" - hypoglycemia.
       		+  Eat only SMALL portions of low-fat protein foods.
       		   proteins contain hard to digest fats that linger
       		   in your stomach.
       		+  Also, drink 2-3 glasses of fluids two hours before
       		   an event. It will take about 90 minutes to process
       		   before urination, and the beginning of the event.
       
       SHOULD I CARBOHYDRATE_LOAD?
       
       The average tennis player, cyclist, jogger, and athlete who
       exercises hard for less than ninety non-stop minutes has sufficient
       glycogen to meet his-her energy demands. You will not benefit
       from carbohydrate loading for 2-3 days prior to such an event.
       
       WANT TO LOAD UP?
       
       Some marathon runners, cross-country skiers, long distance
       bicyclists and other endurance athletes carbohydrate load by
       following this schedule the week prior to an event:
       
       				Exercise		Diet
       ===========================================================
       
       Sunday			Exhaustive -		Low Carbo -
       				to deplete glycogen	to limit
       							glyc. storage
       
       Monday			Moderate -                 "
       Tuesday			to maintain depletion
       
       Wednesday		Light -			High Carbo -
       Thursday			to rest muscles         to super-saturate
       Friday                   and to limit glyc.      glycogen stores.
                                utilization.
                                                                        
       Saturday			Go for it!		High carbo -
       							afterwards to
       							replace glycogen.
       
       
       Depletion stimulates greater glycogen repletion. I remind my
       patients that hard (i.e. short intense, or longer less intense)
       training workouts are conducive to optimal glycogen storage.
       Most elite athletes realize that training is equally important
       to diet for increasing the amount of glycogen stored in muscles.
       
       
       FOODS HIGHEST IN CARBOHYDRATES:
       
       (Highest in carbos, while low in fat)
       
       Food				Comments
       ==================================================================
       
       Spaghetti, macaroni, noodles	Tomato sauce is carbo; the meat
       					cheese and oil are not, eat
       					them in moderation.
       
       Rice				Steamed or boiled. Not fried.
       
       Potato, stuffing			Add only small amounts of
       					condiments, NEVER french fries.
       
       Starchy veggies - such as 	Lots of vitamins and minerals
       pease, carrots, winter squash,   along with carbos.
       yams.
                                                          
       Chili beans, lentils, split	All dried beans are high in
       pea soup, lima beans and		carbos.
       baked beans.                            
       
       Bread, rolls, crackers.		Enriched whole wheat, bran and
       					dense breads.
       
       Banana bread, date-nut breads.
       
       Muffins, cornbreads, bagels.	Avoid butter, cream cheese.
       
       Hot cereals. Cold cereals such
       as Grape-nuts, Rais. Bran, MOST  Serve w/low fat milk.
       
       Pancakes, Waffles
       
       Fresh and canned fruits, such    Dense, rather than watery
       as bananas and pineapple		fruits have more carbos.
       
       Dried fruits, raisins, dates.	Not too many!
       
       Low fat desserts, such as fig    Cookies/cakes have shortening
       bars, apple crisp, peach		and offer mainly calories.
       cobbler.
                                                                  
       Juices: apple, pineapple,	Orange and grapefruit have fewer
       cranberry, peach, pear,		than sweeter juices.
       apricot.                                             
       
       Low-fat yogurt with fruit.
       
       Sherbet, ice milk.		Better than ice cream.
       
       Jelly beans, gum drops,          Pure sugar, but lots of carbo's.
       marshmallows, honey, jelly, jam.
                                                                      
                                      
       ===================================================================

       Other bits:

       You will gain water-weight as you load up. You release this
       water as you burn the glycogen and it will aid in reducing the
       dangers of dehydration.
       
       Alcohol inhibits the release of the a water-retaining hormone,
       ADH, this causes you to urinate more frequently and lose your
       bodily fluids.
       
       DO NOT TRY TO USE BEER TO CARBO_LOAD, this is a common
       misconception. 
       
       12 oz. beer		12gms carbo     160 calories
        8 oz. orange juice      26gms carbo     110 calories
       
                                      
       
       ****************************************************************
       
       Now, away from the book and back to me... 
                                                            
       From what else I have read, the only effective carbo-loading
       regimen is from within the 2-3 day period mentioned above, so
       loading in the previous week won't help much. Also, go to your
       local health food store or book store and you'll probably be
       able to find a book listing foods and their carbo content, just
       like calorie counting books... I have one myself.
       
       Best of luck, hope this is helpful.
       
       							* MAC *
       

    I asked a nutritionist the same question. He said there is no subsitute
    for the old 3 square meals the day before. The main course can be
    carbo's, but you need the other food groups for digesting  the carbo's
    and the rest of your bodys funtions. Since it takes 18 hrs to digest
    most foods the stuff you ate the day before is what your running
    on the next day. So what you eat that day is not for energy but
    to help break fats down to power you. Sugers and such will give
    you a false high and when your blood sugar level drops you can get
    very tired and I seen some pass out ( this is called hypoglyciemia,sp)
    So stay away from any sugars and caffine ( caffine also brings blood
    sugar up very high then drops you way down)
    
    	What do you eat then when your tummy is crying out to you on
    the long ride? The best foods are foods that contain water soluable
    vitamins, such as oranges Vit C(peel it the night beforeand quater
    it and put it in a Zip Lock bag) and bananas which have alot of
    good nutrient value plus will fill you up. I like to stay with natural
    foods. The reason for the vitamins is you sweat them out during
    the ride. Also water is still the best thing to drink, warm water
    is supposed to be best. But I like mine iced.
    		Tom
    p.s. take all that I say with a grain of salt but not too much its
    bad for you:-)               
    

    I swear by peanut butter sandwiches, bananas and water.  On a century,
    I take 2 sandwiches and 2 bananas.  Last weekend I learned the hard
    way (again) that ripe bananas don't travel well, even when they're wrapped
    up.  So if you take bananas, get them a little on the underripe
    side.  If I'm touring with a load, I either bring extra food or stop
    along the way and get muffins or fruit.  
    
    I try to stop every 20 miles or so for a banana or a half sandwich.
    I have a hard time riding by ice cream stands without stopping,
    but I try to hold off until the last 10-20 miles.  
                                                           
    I don't do anything special before the ride, except have a big bowl
    of cereal the morning of the ride.
    
    
    Kathy
    

    re .5, .6 and Athletes Kitchen
    
    re Depletion-Repletion
    
    This is risky.  Most nutitionists only recommend it for one big
    race a year.  You basically starve your muscles for glycogen, and
    eat fatty foods after the exhaustive workout.  Then your body
    "overreacts" by super loading the glycogen.  Know your body well
    before trying it.  For the average century, merely eating well,
    and bringing some food along is fine.
    
    re Water
    
    Cold water is absorbed much faster than warm water, and acts to
    cool the body.  Freeze a bottle the night before, it'll thaw out
    real quick on the road.
    
    re Caffeine
    
    Caffeine blocks the utilization of glycogen, and helps the body
    to burn fatty acids early,saving muscle glycogen, and therefore
    increases endurance.  Tests subjects exercised 19% longer and 7%
    harder with the no increased effort when taking 250-300 mg of caffeine
    before an endurance test.  Bring back the defizzed coke!
    
    re Fruit.
    
    If you don't eat alot now, don't start right before your century.
    If you load up on the raisins, dates, and fig newtons, you may find
    yourself stopping quite often.  They are great sources of carbos,
    but if your body is not ready for them...
    
    .5 is right the Athlete's Kitchen is a decent book.  It covers this
    stuff pretty well.  It's nowhere near as strict as Pritikin or Haas.
    It's kinda hard to find.  If you have to order it,  it's by Nancy
    Clark  ISBN # 0-553-26117-7.
    
    

    JD

    
    The worst part of Carbo-Loading before a race is that if you don't
    deplete completely it won't work. In other words, all that pain
    for nothing!!  Eating a good healthy diet of 75% carbos, 15% protein,
    and 10% fat regularly will work alot better.
    
    Stew
    

    	General comments: People are different, so use the info in the
    'Athlete's Kitchen' to determine a starting point and find out what
    works best for you.  Mind the wise words of not trying something
    new just before an important/long ride. (Like bike equipment, get
    used to it during regular riding.)  The following works for me:
    	Evening before: Pasta dinner, extra large size.
    	Morning before: Pancakes, no meat.
    	During ride:    Soft ice cream to replenish blood sugar (at
    		about 50 and 85 miles in a century).
    You may need something different. Many don't like ice cream on a
    hard ride... (I try to avoid it on easy [under 50 mile] rides.)
    	- Chris

    While we're on the subject of carbo's and energy, has anyone tried
    the high energy drinks available for endurance athletes?  I know
    some of this stuff is expensive ($5.00 for a packet to make 16 oz.),
    but does it work?
    
    Thanks for the replies, especially for the detailed info in .5
    
    RE .4 The fig newtons sound like a good idea for a during-the-ride
    snack.  Think I'll try that on the next long ride.
    
    
    Regards,
    Denis
    
         

    In lectures that Nancy Clark has given since she wrote the book
    she has said that Nutritionists no longer believe in the
    depletion/repletion cycle as they once did, because you cannot
    train well during the depletion cycle and then because they could
    not find a significant improvement in the muscle's glycogen capacity
    over just "train and eat."

    I saw another study that said that "some people absorb warm water
    better than cold."  I like "cold" but cannot say that it's better.
        
    Nutrition is a fascinatingly inexact science and all athlete's should
    remember that what works for one may well be different for another.
    I'm still studying.

re: .11 Energy drinks .....

my favorite is Electrlyte Replacement with Glucose (ERG). Eliminates the
"shakes and chills" that I've been known to get on long, sweaty rides
where my body salts seem to be significantly lowered. Seems to help quite
rapidly as it is designed to be close to isotonic with your body fluids,
and it has roughly the right concentration of salts to replace what you lose
by perspiring (unlike Gatorade, which has WAAAAAAAY too much sodium). Also
the glucose in it gives a nice whack to it, since it can be utilized 
IMMEDIATELY, unlike other types of sugar. (Diabetics, careful!)

I usually ride with 1 bottle ERG, and one of plain water and alternate.

Works for me *much* better than OJ or just plain water. I drink it relatively
warm, because 1) it seems to work much faster than cold (for me) 2) cold
fluids can give me cramps 3) I like the feeling of warm fluid better and
4) my generator - powered refrigerator is broken :-).

Also - have tried something called "Jogger Juice". Not too bad, limited 
sampling, tho.
                                               ken

    
    When riding a long road race (I define long as one which has a
    designated feed area and lap) the  one rule which worked for me
    is:
    
    WATER ONLY before the feed
    
    The reason is sugary or acidy drinks foul your stomach, and you
    need it in good shape to properly digest the food quickly. Water
    was the easiest for me to swallow food with, so I ate with it. The
    next bottle was Gatorlode, a Gatorade product that has more minerals
    and less salt than Gatorade, although I still diluted it 50%. The
    last bottle was always 50% flat Coke. That sugar boost really helped
    at the end.
    
    Still, be careful on your sugar intake during exercise.
    
    CdH
    

    
    	Don't just eat pasta, eat wheat pasta.  There is alot of empty
    	carbs in pasta made from white flour, just like bread.
    

   	While I was running communications at the south checkpoint for the
RAAM qualifier, a rider came in and collapsed.  He was hot and dry (probably
dehydrated) and had apparently now control over his body temperature.
When he was cooled off with water and and ice packs, he started shivering 
uncontrollably and had to be covered with blankets to get it under control.
	The Capron rescue squad was called, and they expressed a concern about
his electrolyte levels.  When he was asked what energy drink he was using (his
only solid food that day had been a couple bananas), the product named was 
(I think) Carbo-plus.  Next came a call to all the checkpoints to find out what
was in Carbo-plus.  No one had any, but Lon Haldeman produced a carbo drink
that he said was similar.  The ingredients list said that it was a carbohydrate
drink made from (to the best of my memory) corn syrup.
	The ingredients list said not a word about potassium, sodium, etc., etc.
This rider ws trying to do a marathon on (essentially) sugar water!.
	Apparently, there are some places to cut back and some places not to.
If you are going to do any marathon riding *and not eat solid food* make sure
that your energy drink has EVERYTHING you need for the effort.  This rider got
to a checkpoint and collapsed. Fortunately, checkpoints were only about 15 miles
apart for this event.  If he had been on a long solo ride, maybe he wouldn't 
have been so lucky.