What to eat and drink for 12 hours solo?
- Thread starter mogulskr
- Start date
Do you mean all at once, thats crazy.
I am sure Westy can give you specifics, but I would think easily digested foods that don't take a lot of prep time (unless you're bringing support). I would suggest, bananas, cliff bars, gels/gus, maybe PB&J. And supplement with energy drinks and lots of water.
It depends a lot on how well your stomach can handle food when pushing your body. My biggest problem anymore is I can outpedal my stomach. When riding your body transfers bloodflow to your legs, lungs and heart and not so much to your stomach so the digestive process slows down. Here are the tips I follow.
Water down your sports drink about %50 of what is recommended, too much sugar will cause bloating, use Endurolytes or something similar to keep your electrolyte balance up. Try to find a sports drink that does not have simple sugars in it. The simple sugars can cause bloating and can possibly spike your insulin levels which will cause a sugar crash. In other words Gatoraide is not good for endurance stuff, Cytomax and stuff from Hammer gel seem to be pretty good.
Eat easily digested foods. Nothing with a lot of fiber. For a 12 hour I would mainly rely on liquids for my calorie requirements and just eat solid food when I feel hungry or have an empty stomach. So I go through lots of Hammer gel and sip something like Boost on occasion. When it comes to eating I like to eat bananas, cliff bars, PB&J sandwiches, pancakes, cookies etc.
You definately want to eat some protein while you are at it. I used Sustained Energy for a sports drink and it contains some protein. If your sports drink does not have some protein find something to eat that has some.
Eat a little bit each lap. It is better to stop and eat just a little bit each lap than it is to do 4 or 5 then try to eat a whole meal.
Water down your sports drink about %50 of what is recommended, too much sugar will cause bloating, use Endurolytes or something similar to keep your electrolyte balance up. Try to find a sports drink that does not have simple sugars in it. The simple sugars can cause bloating and can possibly spike your insulin levels which will cause a sugar crash. In other words Gatoraide is not good for endurance stuff, Cytomax and stuff from Hammer gel seem to be pretty good.
Eat easily digested foods. Nothing with a lot of fiber. For a 12 hour I would mainly rely on liquids for my calorie requirements and just eat solid food when I feel hungry or have an empty stomach. So I go through lots of Hammer gel and sip something like Boost on occasion. When it comes to eating I like to eat bananas, cliff bars, PB&J sandwiches, pancakes, cookies etc.
You definately want to eat some protein while you are at it. I used Sustained Energy for a sports drink and it contains some protein. If your sports drink does not have some protein find something to eat that has some.
Eat a little bit each lap. It is better to stop and eat just a little bit each lap than it is to do 4 or 5 then try to eat a whole meal.
mogulskr said:
I ate too much at Dalton.....add that to how hot/humid it was and not taking Endurolytes equalled my 1st experience w/leg cramps
did you change your mind about Pats peak?
I don't do pills very well so I break them up and mix them in with my drinks. So basically I mix my sports drink weak then add endurolytes to bring the electorlyte content back to where it would normally be. The main thing to worry about is Sodium and to a slightly lesser extent Potasium, magnesium and calcium. You can also get your electrolytes from food. Pretzels and potato chips are good sources of salt, bananas have potasium, take some tums or other antacid for a good hit of calcium. Gnaw on your fork lowers for magnesiummogulskr said:
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Thanks for the info on the pills, but I am still debating doing Pat's Peak and I figured I would not have enough time to get any. My whole goal for Pat's Peak was to see if I could ride that long, really only competing against myself.
And do I really want to spend a hundrend bucks for torture.
And do I really want to spend a hundrend bucks for torture.
mogulskr said:
Do it!!!
I'l be there / look for the Plaines trailer
You should definately try it. If I wasn't pregnant and not really able to push myself I would be there doin' the 12 hour solo...I will be there next year though (I already have my pit crew and babysitter lined up)! GOOD LUCK!!!!mogulskr said:
mogulskr said:
what was the sorta fast guys doing for lap times?
The really fast guys averaged 32 minutes per lap. They we the only 4 man expert team there. I would say about 35 minutes. I think I averaged 40 with stiches in my knee. The best bet would probably do 2 laps at a time on a team if you want any time in between you laps.
I'd be doing it too, If I wasn't so F$%^ing Sick , and the wife wasn't in the hospital. 
I like eating pepperoni sticks like SlimJims on long rides (roadie, anything over 60 miles). It's salty and has protein and fat which keeps ya going. But do drink a lot of water after eating that tho. I'm not sure if this applies to higher output of a race, but for med. level like a century, it was great 