Bananas are common on race courses. I like them, but can't use for higher intensity efforts (Olympic and shorter). I've posted before about my use of honey. I believe it is basically the same as gel, but a little cheaper. As I recall one ounce is about 90 calories. I put in gel flask and mix with equal part water. Search my prior posts on honey for more info.

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It doesn't really matter what Phil is saying, the music of his voice is the appropriate soundtrack for a bicycle race. HTupolev

What about potatoes? Anyone heard of this?
I've also heard that pros in the TdF will eat ham sandwiches, but that's a little crazy to me...

boiled taters

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Slowtwitch bitchist place on planet earth

I do pb sandos on whole wheat sometimes when I'm sick of or out of clif bars. I've also been trying nut/fruit bars like the Mojo bar & larabar on the long rides and those work well too. I was sick of finishing long rides with teeth that hurt from all the sugar.

I take in the same no. of cals I would with gels - usually 200- 300/h depending on how hard I'm working.

Haven't noticed any benefits, except for my teeth not hurting, or any down side to the change either.

HTH.

I just recently got Brendan Brazier's book. http://www.brendanbrazier.com/

Brendan is a Vegan and semi-pro Ironman triathlete, originally from Vancouver. Its the only place I've seen recipes for gels and sports drinks based on natural foods. I've just started with the smoothies and the pancakes, so no feed back on the gels an etc..

Still, its been a pretty good book so far.

I almost no longer use gels on the bike. I use all natural Lara Bars and they made up the majority of the calories during my Ironman Bike as well.

Boiled potatos are also great. On long training rides of over 4 horus I almost always stop and get a ham or turkey sand mid ride. Have

On really long rides I like to have "regular" food so I'll bring pb sandwiches, turkey and cheese sandwiches, beef jerky, etc. Just stick it in your jersey pocket. If I'll be out for several hours, I'll stash a cooler of food somewhere so I can reload. I still target the 300 cal/hr or so...doesn't matter to me where the calories come from. A nice, cold Coke in the middle of a long ride can be really nice, too.

Small "new potatoes" boiled in brine in several baggies are a real cheap and ez to digest food. Figs, bananas and not so natural fig newtons were the Old School standards for years. PBJ, turkey, chicken sandwiches are good too.

I eat figs, dried bananas and natural ingredient muesli bars a lot on training rides, and combine them with gels for races. Baked potatoes and fresh bananas are great too but can get a bit mashed up.

I always have a small ham & Cheese sandwich on a long bike, including when racing IMs. I cut he crusts off so that it's soft and cut it in to quarters. I find it keeps me going and settles my stomach.

After last summer, I haven't been able to look a pre-packed bar in the eye yet. PB and honey on whole wheat are a good change- go w/ half sandwiches, and let the honey soak into the bread before folding to avoid mess. Nutella on wheat is tasty too. Some people have said they have problems w/ the fiber in wheat while exercising, so you may need to experiment a bit. I asked for some bread recipes a few months back, and was sent a link to a site called "allrecipes.com". Search for Logan Bread- I've been alternating that and banana bread for a few months. I substitute applesauce for half the oil/margarine in everything, and use 1/2-2/3 of the flour called for as whole wheat. After the 1st time or 2, making bread goes pretty quick. Once cooled, cut it up into clif-bar-sized pieces, package in foil, and freeze.

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If I don't, who will? -Me
It's like being bipolar in opinion is a requirement around here. -TripleThreat

fruit bars are good. fig bars, peach bars etc.

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I'll be what I am
A solitary man

Take some jasmine rice and roll it into golf ball size balls and throw a little salt in them. Easy on the stomach and some good carbs.

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"Paulo knows where to find me."

I love the rice ball idea!

I take a baggie of Wheat Thin crackers. Salt, carbs, no mess, tastes good with orange Gatorade.

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Azby

Flax seed scones. Delicious.

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It hurts so bad, it feels good.

Roadkill is probably the most natural thing and usually in abundance on the bike. Also gives one purpose in checking out the course the day before to be sure of the age of meals the next day. Many flavors ... no preservatives ... sticks to your ribs ;)
Dave

Do you make flax seed scones yourself?

applesauce - you can get the small individual servings or fill up one of these from a jar:



They take a little fumbling but I also fill them with mashed potatoes and smashed avocados.

bagels - I put the end of my aerobars through the hole, take it off, eat around the hole, put it back on; they dry out in a hurry so I eat them first

baby carrots

honey sticks - not too much product but it tastes good

peanuts - you can get 2/$1 tubes at a convenience store; they're pretty easy to get into; they package other nuts that way too

graham crackers - (if you consider them real food) a little dry

Dried fruit!

do you live near a Trader Joe's? Cheap, quality dried fruit that is usually unsulfured and yummy:

Dried dates
Figs
Dried granny smith apples
Dried Bartlett pears
Pineapple rings
Dried cranberries
Dried mango
"Flattened banana"

Pineapple has anti-inflammatory properties (high bromelain content) and is high on the glycemic index; so the pineapple rings are ideal for immediate post-workout food.

[reply]Do you make flax seed scones yourself?[/reply]

[url]http://forum.slowtwitch.com/gforum.cgi?post=1649937;search_string=;#1649937[/url]

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I will be interesed in more of your comments on this book. I am just about to order it.

I have started experimenting with doing some of my own "fuel" with several ingredients and a food processor. I would say I am still at the "experiment" level!

I like the little peanut butter-filled pretzel nuggets. I get mine at Trader Joes, but I've seen them elsewhere. Carbs, protein, a little salty and really yummy.

M

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The beatings will continue until morale improves

here is a good blog post about pop tarts and how they compare to an average energy bar. and they really do fit nicely in a jersey pocket. too bad my stomach doesnt agree with them like my wallet does. see the 3rd post down - Ode to Pop tarts.

http://www.patrickevoe.com/...nd_Race_Reports.html

Throw a few California dates in your official IronMan bento style box. A great source of easily digestable energy for those long rides, and the pits keep you busy for a while!

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"The trick, William Potter, is not minding that it hurts." T.E. Lawrence

UNCRUSTABLES!!! Okay, not really "natural" food, but dammit they're good. Take on out of the freezer right before a ride, and forty-five minutes to an hour in, its PERFECT!!!

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"Triathlon is for people who can't handle drugs and alcohol." -IMFL t-shirt

The Dude Abides...

I just read a study published by the NASM that shows raisins are as effective as gel for pre (and supposidly concurrent) fueling for cyclists. I suspect for efforts longer than those tested they may even be superior because they use Malto rather than the other sugars.

Last summer I took sweet potato on a couple of my rides. I mashed them up with some butter and brown sugar, then put them into a ziplock bag. When it was time to eat I just bit the corner of the bag off and was able to squeeze the sweet potato goodness into my mouth quite easily. Yummy!

Wheat thins would be great after a few hours, i'll have to try that.

Most health-food stores (Vitamin Cottage where I'm at...but food co-ops, whole foods, etc. have them as well) will sell ground up dates rolled in coconut shavings. They are delicious, handle heat and cold without getting inedible or messy, and pack plenty of easily digestible calories in a very small package. I've had excellent results and pretty much use these exclusively now.

Also nothing wrong with a banana in the jersey pocket.

And you can use date water in the water bottles (soak dates overnight, remove dates to make your own bars, keep the water for your ride) or just mix some fruit juice in with your water.

Maybe a jelly and almond butter wrap in a plastic bag for the long rides.

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Citius, Altius, Fortius.

OK. I know this isnt the womens forum ;) but I will share my secret recipe:

Tahini cookies:

6 tbsp tahini
1/2 c. honey
1/2 tsp cinamon
1/2 c. chopped walnuts
1 c. oats
(maybe some raisins or dates)

mix, make small cookies and bake in 325 oven, I think for like 20 min but check them I cant remember how long...its hard to mix em at first keep at it. Of course you can play with the recipe a bit and add more cinamon, even chocolate chips I guess, whatever you like. Ive used dried cranberries and they were great. The tahini makes it though.
These are awesome. Not sweet, the tahini is really light tasting, I think you could use natural PB but I like them like this. THey travel well in a baggie in a jersey. I am not sure about calorie content and all that but you could plug the recipe into a site that calculate that. I take these and drink Nuun or gatorade. About 3 small cookies an hour works for me.
Ive brought these on ride and shared and always have to give the recipe to everyone after. Ive taken them during ultra runs but not during the IM, but I will for next one.