Unicycle: 162 km
Bicycle (s/s): about 100 km
Geared bicycle: 230 km
Nutrition: eat a good breakfast. I usually have 6 slices of toast (wholegrain - low GI) with Vegemite and some Nice biscuits. Coffee is good. When on the road I eat energy bars, lollies and gels. Drink plenty of water with the gels.
I got about 180km in a day, half the distance from paris to london. Backed it up with 150km the following day. Was pleasent riding, but bought a new saddle as i was somewhat sore for a while afterwards. Was all fixed by the way.
I know they are un-eurocool, but a hydration pack should sort you out if refilling is a problem. I haven’t looked into it much but 3 L bladders are common and I’m sure bigger ones exist. Even a 3 L one is 4.5 bottles, so it’s more space efficient.
Perth to Bunbury on a brand new highway, unfortunately the bright sparks that they are didn’t think to put a servo on the entire road so it makes things a bit difficult. I’m taking a camelbak so that’s 3L.
about 200kms fixed… to Portsea and back from Melbourne
-2 bananas before I left
-Water, half a bag of snakes, a gatorade on the way down.
-Lasagna at Portsea pub and a pint of coke
-water and a bag of snakes on the way home.
Gels and all must be ok, but would they be as good physically and mentally as ‘real’ food?
I like smashing an up and go before rides now, doesn’t sit as heavily as a stomach full of a meal.
Doing Portsea and back tomorrow, will probably go an up and go and a banana and some peanut butter on toast before I leave and try to chill on the sugar on the way down. Maybe dig into some snakes if i’m fading on the way back
Not very space efficient, but bagels are fucking awesome. My last 200 k ride, i ate three bagels over the space of the ride and they served me very well. Sports drink of some sort mixed with water is always good. A coffee or two. Any more and my heart hurts and i start to sweat weirdly.
There was a good thread on here where people discussed fuel for longer rides.
Talk to angry, the guy has done some good thinking and testing on what works (for him). it’s not high-tech but it is smart.
I find too much sugar without other stuff to digest gives me gut problems on longer rides. things like trail mix/scroggin, simpler sugars (honey and fruit) gives me more and longer lasting energy than a lot of the ‘high-tech’ stuff. thats not to say that when you are feeling a bonk coming on a handful of snakes or whatever doesnt work, but if you plan ahead you often dont need them.
bananas are the single best thing on the world for longer rides…
agreed nic. You can’t beat real food. - that said, it’s interesting to see what you crave once you roll into a servo after a good 50k stretch - it’s often the massive greasy burger that wins out over any kinda health bar.
Yep, real food for as long as possible - sandwiches, muesli bars (just plain uncle toby’s not the hi-tech ones (sorry cadel)), salty nuts (almonds are good), bananas, bag of party mix lollies and plain water. This keeps me going all day - slam some sugar as needed e.g. lollies, gatorade, big M etc. I try to stay away from too much sugar, greasy, heavy food - it just increases the chances of giving me the shits. You want to constantly nibble stuff that will move through your stomach quickly and not unbalance your sugar/salt levels while giving you enough energy to ride at the pace you want to ride.
Works for me (plenty of >12hr rides fixed) but you really have to just do long rides and see what works for you. Everyone’s different.
For more info on this and long distance riding in general, goggle audax, randonneur, nutrition etc. There’s heaps of knowledge out there if you listen to your bearded elders.
+1 for: bananas, fruit cake, trail mix and snakes. Peanut butter, banana and honey sandwiches work well. *Elvis knew his stuff, he just didn’t ride! You don’t need the gels and expensive, high tech bullshit.