What to Take on a X.C Ride — BikeRadar
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What to Take on a X.C Ride
edited September 2007
What sorts of food and drink should i take on a long ex ride whitch will keep my energy up ??
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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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.
I make up a drink with 1 part high juice squash to 4 parts water and a pinch of salt.
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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.
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!
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.