Planning for a 112 mile, what I estimate to be a 7-hour gravel bike race. Two stops are provided at 40 and 75 miles.
1st leg 40 miles ~ 2:30:00
2nd leg 34 miles ~ 2:08:00
3rd leg 37 miles ~ 2:18:00
Am I correct, endurance nutrition experts usually recommend between 180-300 calories per hour intake?
Hydration: It could be hot but again, I tend to be able to get by with less than many. Not sure what number to aim for here.
Scenario 1
3 insulated (2 framed mounted and 1 behind saddle), 20-ounce bottles with Scratch = 300 calories
Divided by 2 1/2 hours = 120 calories/hour TOO LOW
Scenario 2
Supplement the Scratch drink with a couple 100 calorie gels (200 extra calories) = 500 calories
Divided by 2 1/2 hours = 200 hour
When ingesting gels, aren't you supposed to drink water so you don't get your osmolality out of wack? If so, scenario #2 isn't going to work.
Scenario 3
Attach 4 bottles (2 behind the seat) = 400 calories
Divided by 2 1/2 hours = 160 calories/hour
Scenario 4
100 oz Camelbak w/Scratch = 500 calories
2 20 oz bottles w/Scratch = 200 calories
Divided by 2 1/2 hours = 280
This seems to have more room for error but man that seems like totting around a lot of fluid.
If I went with Scenario 2 or 3, maybe I could wolf down a 250 cal ClifBar or other solid food at the rest stops and chug some water thus making up for the deficient in calories and fluid.
Am I overlooking some other solution? Does the ~200 calorie/hour range sound about right for a lighter 150 lb athlete? I think I tend to be able to work with fewer calories than many people.
Yesterday I did a 4:40:00 ride on a nice cool 68 degree day, and the first 3 hours I fueled with only 1 bottle of Scratch. At 3 to 3 1/2 hours I was ready to eat one of the cows I passed in the pasture. At the 4:13:00 mark, I did in fact stop at a convenient store and commenced to do some binge eating before finishing the ride.
Geoff from Indy
http://www.tlcendurance.com
1st leg 40 miles ~ 2:30:00
2nd leg 34 miles ~ 2:08:00
3rd leg 37 miles ~ 2:18:00
Am I correct, endurance nutrition experts usually recommend between 180-300 calories per hour intake?
Hydration: It could be hot but again, I tend to be able to get by with less than many. Not sure what number to aim for here.
Scenario 1
3 insulated (2 framed mounted and 1 behind saddle), 20-ounce bottles with Scratch = 300 calories
Divided by 2 1/2 hours = 120 calories/hour TOO LOW
Scenario 2
Supplement the Scratch drink with a couple 100 calorie gels (200 extra calories) = 500 calories
Divided by 2 1/2 hours = 200 hour
When ingesting gels, aren't you supposed to drink water so you don't get your osmolality out of wack? If so, scenario #2 isn't going to work.
Scenario 3
Attach 4 bottles (2 behind the seat) = 400 calories
Divided by 2 1/2 hours = 160 calories/hour
Scenario 4
100 oz Camelbak w/Scratch = 500 calories
2 20 oz bottles w/Scratch = 200 calories
Divided by 2 1/2 hours = 280
This seems to have more room for error but man that seems like totting around a lot of fluid.
If I went with Scenario 2 or 3, maybe I could wolf down a 250 cal ClifBar or other solid food at the rest stops and chug some water thus making up for the deficient in calories and fluid.
Am I overlooking some other solution? Does the ~200 calorie/hour range sound about right for a lighter 150 lb athlete? I think I tend to be able to work with fewer calories than many people.
Yesterday I did a 4:40:00 ride on a nice cool 68 degree day, and the first 3 hours I fueled with only 1 bottle of Scratch. At 3 to 3 1/2 hours I was ready to eat one of the cows I passed in the pasture. At the 4:13:00 mark, I did in fact stop at a convenient store and commenced to do some binge eating before finishing the ride.
Geoff from Indy
http://www.tlcendurance.com