pre/during ride supplements

[black2003ss]

Well, I am by far no super racer and outside of the Border Patrol academy and high school football, have never really done anything that would qualify as endurance activity like riding. I would do one lap at ILRA or PLRA and call it good. For everything I had done up to this point, eating three square a day was sufficient for energy. The Border Patrol academy monitored our caloric intake fairly well though. I lost 20 lbs but had the energy to get through the long days.

In 2010, I did the beginner class Stony Marathon XC (30miles) and in 2009, I did Iceman. Looking back, I was bonking hard on those rides. The last 10 miles, it felt like a monkey jumped on my back. I just thought it was being "out of shape", which most of it probably was, but some of it was also nutrition. On those rides, all I had was water during the rides.

Just this past weekend, I attended a 40 mile group ride on mostly dirt roads. 40 miles is the furtherest I have ever ridden on a bike...ever. I was great for the first 20 miles, kept a moderate pace. I ate right before the ride. Well, I was advised around miles 20-25 to intake some more calories and I didn't. At that point I got a "second wind" and felt great and then my stomach started growling, I started to get some aches and pains that weren't around just a couple of miles ago, I even got a little "light headed" and my pace slowed down...and then it hit...I was out of gas. We were doing probably 12+mph up until that point and I was lucky if I could muster 8-9mph for the last 8 or 9 miles of the ride. I didn't even feel like pedalling on the downhills. I would call that a bonk.

From reading on here, I only had G2 gatorade in pack, which ran out by mile 34 and probably, according to people on here, wasn't sufficient for my ride. So I am going to move up to regular gatorade mix for rides only and find something like the bars posted above to chomp down on, maybe experiment on some gel packs.

Take it for what it is worth with my lack of experience. These are just my personal observations as I try to figure out how to better myself on the bike. I doubt I will ever be elite or pro class, but there is no reason why I can't be a legitimate sport rider in the future. Most of which will come with increasing my miles and time in the saddle, which is my 2012 commitment to myself.

[utabintarbo]

Just this past weekend, I attended a 40 mile group ride on mostly dirt roads. 40 miles is the furtherest I have ever ridden on a bike...ever. I was great for the first 20 miles, kept a moderate pace. I ate right before the ride. Well, I was advised around miles 20-25 to intake some more calories and I didn't. At that point I got a "second wind" and felt great and then my stomach started growling, I started to get some aches and pains that weren't around just a couple of miles ago, I even got a little "light headed" and my pace slowed down...and then it hit...I was out of gas. We were doing probably 12+mph up until that point and I was lucky if I could muster 8-9mph for the last 8 or 9 miles of the ride. I didn't even feel like pedalling on the downhills. I would call that a bonk.

This is why you should listen to your elders.

Kids these days...

[BigGear]

I mix powder gaterade strong into a bottle, take a 1/2 mouthfull and take in the other 1/2 with strait water from the camel back. This way I'm not full of liquid, plus I can carry more gatorade without all the extra weight. I use gels, cliff bar for protein for longer rides. I figure gels are only going to help an hour down the trail.

Your intake/diet should also be based on what heart rate range your in during exercise.

[jcrazyjj]

Yeah, I'm debating on getting a heart rate monitor to use with my phone. Gatorade and water seems to be a real popular option. I gotta give that a try.

[jonw9]

Yeah, I'm debating on getting a heart rate monitor to use with my phone. Gatorade and water seems to be a real popular option. I gotta give that a try.

You don't need an HRM. Save the money and buy a sandwich instead.

[kaysee]

I wouldn't recommend much of anything on an empty stomach. After all, calories are the only "true" form of energy. As others have said, eating anything right before your ride won't do you much good because it takes your body quite some time to absorb it.

However, if you eat a quick bar on the way and get something in your stomach, I recommend Jack3d. Its a pre-workout supplement you can get a GNC (but amazon is cheaper). Basically, you never get tired when your on the stuff, you just keep going and going. Its crazy. Again, not real energy and the bar on the way won't help you much, but I wouldn't take it on an empty stomach.

I think it recommends 2-3 scoops. But I find that 1/2- 1 works good for me. Just mix with water and drink about 20mins before your ride. I will say that, personally, if I take it and then decide not to get active I start to feel like *beep*. Same is true if I don't end up burning it all off (hence why I only use one scoop).

[jcrazyjj]

I've always debated on trying that stuff.

[c0nsumer]

I wouldn't recommend much of anything on an empty stomach. After all, calories are the only "true" form of energy. As others have said, eating anything right before your ride won't do you much good because it takes your body quite some time to absorb it.

However, if you eat a quick bar on the way and get something in your stomach, I recommend Jack3d. Its a pre-workout supplement you can get a GNC (but amazon is cheaper). Basically, you never get tired when your on the stuff, you just keep going and going. Its crazy. Again, not real energy and the bar on the way won't help you much, but I wouldn't take it on an empty stomach.

I think it recommends 2-3 scoops. But I find that 1/2- 1 works good for me. Just mix with water and drink about 20mins before your ride. I will say that, personally, if I take it and then decide not to get active I start to feel like *beep*. Same is true if I don't end up burning it all off (hence why I only use one scoop).

From the label:

DO NOT EXCEED 1 DOSE OR 3 SCOOPS IN ANY 24 HOUR PERIOD. DO NOT USE MORETHAN 5 DAYS OUT OF ANY 7 DAY PERIOD. Exceeding the recommended amountsor not following directions may lead to unwanted effects. Consume at least 125fl. oz. of liquid per day for men and 91 fl. oz. of liquid per day for women while taking this product.

It's also got an undescribed amount of caffeine in it.

Want to feel good while riding your bike? Eat something a reasonable time before, drink something sugary (plain old Gatorade, no low cal crap) while riding along with some water, and eat a decent meal afterward. That's all you need.

[kaysee]

I wouldn't recommend much of anything on an empty stomach. After all, calories are the only "true" form of energy. As others have said, eating anything right before your ride won't do you much good because it takes your body quite some time to absorb it.

However, if you eat a quick bar on the way and get something in your stomach, I recommend Jack3d. Its a pre-workout supplement you can get a GNC (but amazon is cheaper). Basically, you never get tired when your on the stuff, you just keep going and going. Its crazy. Again, not real energy and the bar on the way won't help you much, but I wouldn't take it on an empty stomach.

I think it recommends 2-3 scoops. But I find that 1/2- 1 works good for me. Just mix with water and drink about 20mins before your ride. I will say that, personally, if I take it and then decide not to get active I start to feel like . Same is true if I don't end up burning it all off (hence why I only use one scoop).

From the label:

DO NOT EXCEED 1 DOSE OR 3 SCOOPS IN ANY 24 HOUR PERIOD. DO NOT USE MORETHAN 5 DAYS OUT OF ANY 7 DAY PERIOD. Exceeding the recommended amountsor not following directions may lead to unwanted effects. Consume at least 125fl. oz. of liquid per day for men and 91 fl. oz. of liquid per day for women while taking this product.

It's also got an undescribed amount of caffeine in it.

Want to feel good while riding your bike? Eat something a reasonable time before, drink something sugary (plain old Gatorade, no low cal crap) while riding along with some water, and eat a decent meal afterward. That's all you need.

You're right here. This is definietly NOT something to live off of. Its a good supplement to use once in a while to get over the hump, or if you really want to crank out a lot of miles on day.

Most of these types of things have side effects. Form what I read on this one, its the safest and had little to no side effects at all. But they should all be used in moderation. A proper diet is always better.


On a side note: c0nsumer, I try to avoid the sugars so I don't drink much Gatorade. Just water for me. But in your opinion, what do you think is worse (or better, depending on how you look at it)? Sugar or caffeine?

[black2003ss]

Want to feel good while riding your bike? Eat something a reasonable time before, drink something sugary (plain old Gatorade, no low cal crap) while riding along with some water, and eat a decent meal afterward. That's all you need.

Yup. This is working for me now. I ditched the low cal gatorade for regular before and on rides, started to eat those trail mix fruit and nut bars before and during rides and I am feeling much better...now I can focus on other skills and getting better at riding.

[AllMountin']

Does anyone hydrate with an amino acid supplement, such as GNC Re-Power? I've got some of this crap that I'm trying, and it tastes absolutely horrendous. Think orange Kool-Aid mixed with rotting night crawlers, mashed into powder. Not that I've eaten rotting night crawlers, but it's what I imagine them tasting like.

I think these supplements are largely marketed to body builders, but the alleged benefits seem appropriate for a cyclist as well.