When working out for more than about two hours, it’s important to have some sort of nutrition plan. One’s body simply doesn’t have enough energy stores to fuel these longer workouts.
Nutrition choices are quite personal–what works for someone may not for someone else. That said, here’s what works for me for a ride of approximately 6 hours:
- Before the ride: normal breakfast, perhaps with a little extra carbohydrate. 200mg caffeine in the form of a No-Doz pill as well.
- During the ride: 1800 calories of a custom blended Infinit drink mix with approximately 400g carbs, 3,000mg sodium, 25g protein, 300mg caffeine. I’ll also consume a few gel packets for an additional 2-300 calories (mostly from carbs) and another 200mg caffeine pill. Of course, water as needed depending on the weather conditions. I’ll consume as much as 30oz/hour (if it’s hot and humid) and as little as 10oz/hour if it’s cool and rainy.
- After the ride: a quick drink with some protein and carbs immediately when I get home. Usually this is a protein shake mixed with milk and some sugar. After a shower and some stretching, I have a normal post-ride meal with good carbs, protein and maybe some fats. I also concentrate on drinking a lot of water throughout the rest of the day, and minimizing the inevitable caffeine crash that occurs a few hours after the ride.
Of course, your mileage may vary. But, that’s what works for me. Remember, on longer workouts simply drinking water won’t cut it. You have to fuel properly before, during and after the ride if you want to maximize your training performance.
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Remember, on longer workouts simply drinking water won’t cut it. You have to fuel properly before, during and after the ride if you want to maximize your training performance.
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