What to Take on a X.C Ride

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What to Take on a X.C Ride

Postby mb-rider1991 » Fri Sep 21, 2007 22:21 pm

What sorts of food and drink should i take on a long ex ride whitch will keep my energy up ??

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Postby supersonic » Sat Sep 22, 2007 01:16 am

As much liquid as is practical, bananas and fig rolls, or energy bars. Liquid should be plain water or diluted juice.

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Postby Amos » Sat Sep 22, 2007 06:27 am

You could get some energy drink to take with you such as one of the ones from SIS, speak to your LBS about what they have.

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Postby Dav1 » Sat Sep 22, 2007 10:07 am

I make up a drink with 1 part high juice squash to 4 parts water and a pinch of salt.

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Postby nferrar » Sat Sep 22, 2007 10:47 am

I normally just have water in the camelbak and if a really long ride (4 hours+) have energy drink in a bottle. Along with that I'll take 2 or 3 energy bars (but probably only eat one). Usually eat a banana before but rarely take one with me.

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Postby trail jacker » Mon Sep 24, 2007 21:08 pm

for a big ride (50miles+)...
drink wise; 1 litre of water in a bladder mixed with 2 lucozade sports (orange flavour and tropical - yum!), and another bottle of water and lucozade for the end when you really need the undiluted lucozade.
foodwise; peanut butter sandwich, plain crisps, flapack, jelly babies, banana, and energy bars.

tasty and good energy-wise! :D

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Postby TonyS » Mon Sep 24, 2007 22:06 pm

50+ miles means 5 hours plus in the saddle. Estimate around 400 calories an hour (flat less, hills more) means you need dense fuels like flapjack or specialist stuff like Clif Bars/SIS unless you are looking to loose weight. Post ride it's worth considering recovery drinks like SIS ReGO. Generally avoid glucose/sugar/caffiene except for challenging sections were you need a (short lived) boost.

Hydration is a personal choice and depends upon what you can stomach. I prefer iced water starting with about 50-50 ice cube to chilled water, and for over 3 hours would consider adding salt or other additives. Getting a sacket of energy power to drop in towards the end seems to work both as a boost and to rebalance the electrolyic stuff in your body but it's down to personal experimentation to find the formula which stops cramps/shakes/bonking etc.

Try a few shorter trips first to get a feel for what works for you.

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