I need to get better at fueling up before a ride, and also supplementing my fuel during long rides.
Veloforte: Cycling Nutrition, Foot & Diet: The Complete Guide
Recovery Protein: 80-150 grams?!
Recovery Days: Reduce carbohydrate intake and increase protein intake. No more than 200g of protein at a time.
I am having good success with a breakfast of bacon, eggs, belgian waffle, and fruit juice. I want to finish eating 45-60 minutes before my ride begins. This seems to be good for a 2-hour ride of about 30 miles, though I may want to quaff an energy gel toward the end.
A 70kg rider should be eating 60-90g of carbohydrate per hour. 60g would be for cruising endurance, 90g would be for high intensity. This is a lot, and it requires "gut training". To start, I should be trying to take in 30g of carbohydrate per hour. It should be taken at short intervals: every 15, 20, or 30 minutes.
Most of the things I would eat (energy gels, granola bars, stroopwaffles) during a ride are about 20g of carbohydrate, or around 100 calories. I need to take three of those per hour, or one every 20 minutes.
Stroopwaffles: Further testing is called for, but so far the Honey Stinger Waffles (in chocolate) have been amazing. They don't sap energy away for digestion, and they seem to last a surprising long term.
Energy Gels: So far, I have been able to tolerate most of the flavors GU makes. The only one I haven't liked so far is the coffee flavored one ("machiato" or something is evidently a kind of coffee). I hated the "Gold" flavor from Honey Stinger, which actually made my teeth hurt.
48.2 Miles: I am planning a 48.2 mile ride tomorrow (Nov 20, 2022). If I can manage any kind of reasonable pace, the ride should be under 3½ hours. If I load up on carbs before the ride, take my first energy gel after 40 minutes*, and continue taking them every 20 minutes, I should be able to complete the ride with 8 gels. What about water? (* 40 minutes before the first gel works well because I can set a 20 minute repeating timer on my watch, and then just skip the first one.)
Bar Bag: I need a better handlebar bag, one that I can easily pull energey gels from while riding (one-handed), and has an easy trash disposal pocket.
I think I am going to again try drinking protein shakes after my rides. This time, the goal will be to see if I can reduce the feeling of soreness or weirdness (DOMS) that I usually have a day or two after my ride. If I can beat that, I might realistically be able to ride every day.
Drinking Gatorade after rides seems to be helpful. Between electrolite pills every hour during the ride and Gatorade afterward, I have not been suffering much from dehydration.
Electrolyte Pills: 220 mg sodium, 150 mg potassium, to be taken every hour.
GU Energy Gels (Chocolate Peanut Butter): 20g carbs, 125mg sodium, 55mg potassium.