If you are biking 8-12 hours in a given day, does your preparation change based on the terrain or change in elevation you will be facing that day ?
For example, the first case in the image may benefit from more snacking (frequent up and downhill). Now, the last scenario (very steep hill), may require a 1000 calorie meal packed in carbohydrates.
What carbs do you go for usually? Oatmeal vs bread vs bananas?
Is protein or dairy at the start of the day beneficial at all?
Any thoughts?
by moises8war
5 Comments
I just eat what I like, the eleavation has little influence on it.
Fuck oat meal, do flapjacks. Super dense sources of sugar and more complex carbs.
I always down 500 calories of one start of each day, when lacking up my tent.
Then more on hand when I need them, also glucose gels are nice and give you a nice boost without filling you up with food which can make me feel ill if I’m rigorously cycling.
I’ve never consumed protein before the cycle, it’s almost always afterwards. No negative impact I can speak for.
I biked the Pyrenees mountains in France on a loaded bike wearing flip flops, on a consistent diet of “pain au chocolat” in the morning with coffee at the first bakery I’d find, ham sandwich with a coke for lunch and whatever I could find for diner with a couple of beers. My best advice is don’t over think it, enjoy the view and dig deep when the climb gets tough.
That is a lot of rules and planning if I had to consider all that.
Most days, I force myself to eat while riding as I don’t feel hunger while putting in effort.
There is one thing I try to remember, and that is getting protein late in the day if possible, so as to limit cramping when I stop for the day. I find this helps me.
[https://www.youtube.com/watch?v=iqgayipoNWA](https://www.youtube.com/watch?v=iqgayipoNWA)
This a great 5 video series focussed on optimal nutrition while backpacking. Some (or a lot) of it will be applicable to bicycle touring too.
Protein will be more beneficial at the end of the day to support recovery.
During the day your mix should be more geared towards a mix of fats of carbs. The more strenuous it gets, the more carbs you should be eating. The less strenuous the more fat you should be eating.