I am looking for specific products and am curious as to when you would ingest a solid carb… like a bar. Right now I am mixing water with gatorade in one bottle and pure water in the other. About 90 minutes in I may eat a Power bar and then towards the end I might take in a Gu.
Way too few calories, my friend! Personally, I am back to all-liquid calories (Perpetuem) at about 375 calories per hour. Your diet described is 90 calories in the gatorade, 230 in the bar and 100 in the gel for 420 calories for the whole ride. Also, that is one bottle of fluids every 90 minutes.
May want to bump that up to 300-ish calories per hour and 1.5-2 bottles of fluids per hour. Gu’s work well for me on the bike, but since it is all I can take down on the run, I save them for the run and only use them on the bike as a back-up. On the bike it’s Perpetuem.
Happy training!
3h ride in the summer…hmm…usually, 1.5 bottle of water if I think about it…I am really really bad re. hydration/nutrition while training…never get hungry or thirsty before it’s too late.
Mike A,
I knew someone would recommend eating and drinking more. Temps the other day were low 70’s with low humidity and I pounded pretty hard for three hours (22 MPH ave) on 30 Fluid ounces like I described and the power bar (actually it was only 1/2 a power bar, and I felt great the entire ride. Do you think some people just need less. I am 6’1 180 lbs?
Sounds about exactly what I do on a three hour ride. The only difference is I don’t do solids…maybe three or 4 carbooms…
Hey btw, did you have a good time at the Bolder Boulder?
JT
depends on your weight, and how many calories you burn
here is what I eat on an extended 7+ hour road ride:
(pre ride: 1 banana, 1 big bowl oatmeal)
8 scoops Cytomax in 4 big bottles, and a bunch of addl water
1 cliff bar or 2-3 Gus
1 banana
1 muffin or bagel with cream cheese
1 large nonfat latte
and I am thinking about nothing but cheesburgers in hour 6-7
.
Bolder boulder was great…got in too late to officially run so I ran as a bandit for the first time ever…felt like a scumbag but at least I purchased a t shirt. Security was tight and I was bumped out before the stadium, not that I was going to run through the finish not being registered.
For Gary…7 hour bike ride!!!..no wonder you are craving cheesburgers
2 gels and two bottles of water if its warm, on colder rides I’ll barely finish one bottle.
Dave in VA
Cytomax and Gu. No need for solid food.
If you were riding out here, you would want more electrolytes than you are getting with the gatorade/water combo.
So if its more humid and hot you would recommend maybe Cytomax versus Gatorade…I used to use this instead but my wife has had the gatorade sitting in the fridge and I have been mixing it up as of late. I am ready to purchase a jug of the cytomax power tomorrow I think.
I’m with Mike, except I like Hammer SE better than Perpetuem and of course I add Enduralytes (more on a hot day, smaller dosage in the winter). I don’t know about 375kcal/hr, but certainly 300±.
Normally for 3 hrs LSD training ride I will eat 1 gel at 60 min then 1 about every 40 mins afterwards, a Cliff bar at 2 hrs and 24oz of GU20 every 1.5 hrs, fluids obviously would be changed with weather conditions
If it is a BT workout then I use race day nutrition, 1 gel every 30 min, maybe 1 cliff bar and GU20 or Gatorade to suit the weather conditions but 24oz every 1.5 hrs at a minimum.
jaretj
Two bootles of an electrolyte replacement drink. Maybe a bar but not usually.
3 bottles of whatever you “A” race is using (currently Gatorade for me) and a couple of gels, these are emergency measures.
I did a 3 hour ride on Saturday and went through a Jetstream bottle of water and 1 large bottle of Gatorade. I’m carrying so much “extra fuel” right now that for 3 hours I hope my body is forced to use some of it 
A water bottle. If I eat before I leave, I’m in good shape. I did two hours ride Saturday and only hit my water bottle once.
*1 large nonfat latte *
seriously? hmmm…that sounds kinda good…little caffeine buzz…iced, i’m assuming? i hate it when i spill hot coffee all over my aerobars.
On Saturday on my 3 hour plus ride it was one bottle of drink and half a Power Bar. That was after a breakfast of yogurt/fruit/cereal and a lot of coffee. Temps went from 60s to about 80F.
clm
Man, people here don’t need much.
Last 3.5hrs ride I did I had 2x0.5ltr energy/electro replacement drink with 300cal/bottle, 1 powerbar, 1 gel before last climb and 0.5ltr water. I felt good up until the last 10minutes when I started to get a little light-headed. This works out around 300cal/hr.
I think you should’ve asked for the ride intensity also. I would guess my ride at moderate, pushing it occasionally.