19 July 2017 ~ Comments Off on Cycling Nutritional Ideas

Cycling Nutritional Ideas

eoGEAR Fuel Box holds mixed nuts or six fig newtons perfectly.

eoGEAR Fuel Box holds mixed nuts or six fig newtons perfectly.


Despite that I sell “tech” bike food on my site, I frequently get tired of it on long rides (300K +). I consequently designed a top tube bag that enables me to have food conveniently in front of me, w/o the need of reaching back to my jersey pocket (which is frequently covered with a jacket during all night brevets anyway). I also have a “mini food box” insert, which I place inside this bag for real food.

My new favorite cycling food, which sustained me through my last ”straight through” 600K, is steamed red potatoes. I add a salt and pepper and quarter them with the skins left on. I also supplement this with Perpeteum or Accerlade as the potatoes provide lots of carbs, but little or no protein. I also like PB&Js a lot, but they dry out quickly when I have them in my top tube bag so I sometimes put peanut butter inside a rolled up flour tortilla. Fig newtons are also one of one of favorites. A recent article in Bicycling Magazine endorsed these as the best pick for convenience store choices.

I think my favorite “provided” food is the soon-to-be world-famous tortilla wraps provided by Susan Plonsky (RUSA RBA, Ariz. ~ 2012). Those are worth the 10-hour drive to Arizona! (Ham and/or turkey, cheese and a little potato salad in them along with other secret ingredients that she is always changing so I can’t copy the recipe).

As far as tech foods go, I like Cliff Bloks (carbs only) and also the new Clif Roks, which are laced with some protein. I usually have two “water” bottles on my bike, one with water with an electrolyte additive (Elete brand in liquid form) and the other with a flavored sport drink like Perpeteum (also adding Elete to it, as oddly enough, Perp. has little or no electrolytes) or Cytomax sports drink (no need to add Elete).

I have a weakness for pastries, so at convenience stores, I usually go for a donut, muffin, sweet roll or a packaged danish, but I have heard that after three hours of endurance activity, one needs to start ingesting more protein, not just carbs. Sometimes I get a small sub sandwich with lean protein, like ham or turkey, in an effort to get some protein into my system. I also do mixed nuts combined with other small things like Peanut M&Ms. I always bring my own Heed or Accerlade powdered mix, pre-measured in small Zip-Loc bags and mix with the water from the c-store fountain.

> Richard (this is a copy of an e-mail I posted on a Randonneuring forum, Feb. 2011)

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