The Maltodextrin Diary

[Harry Meatmotor]

@BobCochran 147111 wrote:

100+ kilometers (62+ miles). I need to start training to those, at least for hill work. A big part of that is making myself eat during the ride.

I’d recommend looking at pre-ride nutrition, too. Sometimes, the nutrients you’re going to need at mile 50 of 62+ are going to be the ones that take up to 3 hours to move from stomach to muscles. The food you put in your belly during a ride needs to be easily digestable – things like oats (if eaten during a 3+ hour ride) are really only going to be useable by your muscles 3+ hours after you’ve eaten them.

I know several forumites and I have responded somewhat extensively to your questions regarding nutrition, and you’ve got some very good responses. there’s ample sports nutrition research that refutes ingesting anything other than fast-burn sugars and electrolytes in liquid form during a ride. Trying to get any other type of nutrition (complex carbs, amino acids, whey, milk, or animal based proteins) from liquid “food” is rather pointless unless you’re riding more than 5 hours. You’re better off eating real solid food. Do yourself a favor and grab Allen Lim’s Feed Zone book. Your concerns about food spoilage aren’t something to be worried about, unless you’re putting mayonnaise on your powerbar. Allen Lim’s most basic rice cake (eggs, bacon, sticky rice, soy sauce, brown sugar) are perfect solid food nutrition for up to 6 hours of riding. Follow the recipe, bring enough with you (no more than a bar per hour), and you’ll be craving those bars off the bike, too.

One last thing, unless you’re at 7% body fat, you’ve got a bunch of energy in fat reserves. A pound of fat is roughly 3,500 calories – that’s a LOT of energy on the bike. Just because you don’t have food in your belly doesn’t mean you don’t have hours of energy to burn “in the tank”.

[BobCochran]

Thanks, Harry! I will get his book. Your mention of the rice recipe recalls the morning a fellow rider unwrapped some rice cakes he had made and shared them around with the group before we rode. Delicious! I’ve never forgotten. And thanks for easing my fears about food spoilage.

Bob

[jrenaut]

I can also vouch for Allen Lim’s rice bars. They’re awesome. I made them for a century ride a while ago.

[Judd]

@jrenaut 147377 wrote:

I can also vouch for Allen Lim’s rice bars. They’re awesome. I made them for a century ride a while ago.

I’ll throw in a vote for these too. I had some with chocolate chips and cherries in it that were really tasty, despite my skepticism.

[BobCochran]

Which of the 3 titles do you suggest?

http://www.velopress.com/tag/feed-zone-series/?utmref=feedzonecookbook.com

Bob

[Harry Meatmotor]

@BobCochran 147383 wrote:

Which of the 3 titles do you suggest?

http://www.velopress.com/tag/feed-zone-series/?utmref=feedzonecookbook.com

Bob

Feed Zone Portables. Almost all the recipes are for on-the-bike nutrition. And don’t be afraid to try seemingly odd flavor combos. One of my favorites are the beef and sweet potato pies. the other good news is the recipes usually make enough to either freeze leftovers, or, (the BEST alternative) bring the whole batch with you to the ride and share. You’ll quickly make friends through food. I honestly haven’t met anyone who didn’t think even the simplest rice cake was better tasting than your typical powerbar-ish cardboard $5-for-250-calories “health” food.

[BobCochran]

@Harry Meatmotor 147384 wrote:

Feed Zone Portables…

Ordered from Amazon. I’m excited about getting it.

Bob

[BobCochran]

@BobCochran 147390 wrote:

Ordered from Amazon.

The book arrived today and I’ve had just enough time to read the introduction by Taylor Phinney. I’ll read more in a little while. However, this book appears to be a real win for me. I’m going to closely study it and make use of the recipes.

Thank you!

[Author]

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