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Retro Fuel for Your Ride ...Real Food!It is a well-established fact that early Olympic marathon runners did not have access to gel shots. In fact, they raced without gels, energy bars or even sports beverages. What did they fuel themselves with? Food! Early Olympians often ate figs and dates as quick and concentrated sources of carbohydrates. Until just a few decades ago, athletes consumed pretty much the same stuff whether riding or not, but in larger quantities during activity. In recent years, loads of specialty "sports foods" have come on the market and indeed, these have offered benefits to many athletes. These products are easy to transport, usually non-perishable, and most are formulated to provide a significant amount of carbohydrates, an athlete's main fuel source. But as cyclists, we enjoy a benefit that runners and participants of many other sports can't - we can eat real food! Thanks to the non-jarring physics of a bike ride (well, at least a road ride), our stomachs can handle solid food without making us feel queasy. If you are planning to do a long ride this summer, such as RAPSODY or another century ride, you may want to think about some good old-school real food options for your ride. Because by mile 70, another gel shot may be the last thing you want to pull out of your jersey! Hot? Thirsty? Need a little burst of sugar? Well then, nature created grapes just for you! Each one is a little ball of sugar and water, perfectly refreshing on a hot summer ride. A small bunch fits nicely in the back pocket. Fig bars are one of those perfect cycling foods. They are bite-sized, and several of them can fit in a small baggie in your jersey pocket. Reach back, pop one while riding, and you will receive a dose of almost pure carbohydrate, both simple and complex (great for both quick and sustained energy). Look for naturally-sweetened varieties of fig bars, preferably made with whole grains and trans-fat free. The classic PB&J is still, for many, the ultimate cyclist's lunch. The saltiness of the peanut butter is especially pleasing if you've been gulping super-sweet sports drinks. For a change of pace, try some different nut butters - almond, cashew or even soy-nut butter. Throw some dried cranberries or raisins into the sandwich for some extra carbs and anti-oxidants, and squash the whole thing into your bike bag for the afternoon break. Last year, while staying overnight in Centralia during STP, my friends and I dined at a local restaurant that made incredible whole grain rolls. Of course, a 10-day old piece of white bread would have tasted great at that point, but these were exceptional. We wrapped several in napkins and stuffed them in our jerseys in the morning. With all the talk about eating more carbohydrates during a ride, it had never occurred to me to just eat bread ... ultimate "King of the Carbs"! During the second day of riding, I would pull out a roll and munch away. They tasted even better after a little jersey-curing! Some other ideas for real-food munchables during your ride include: whole-grain pretzel sticks, great for replenishing salt and giving you an alternate to the sweet stuff you'll be eating and drinking; bananas, loaded with simple and complex carbs and potassium for your heart and muscles; dry cereal, such as 0's, corn or wheat flakes can be stashed easily on your bike or person and can be eaten by the handful for a carbohydrate burst. So, what happens when a ride is finished and the cyclist needs a recovery beverage? Sure, there are plenty of pre-fab powders that one can mix with some water and swill down. But a recent study out of Indiana University showed that cyclists who drank chocolate milk between rides were able to ride 50% longer on the second day than those who drank specialty sports beverages.1 Chocolate milk contains excellent levels of carbohydrates and protein, both needed for restoration of glycogen, your stored fuel source, after a ride. The beverage also provides vitamins and minerals, such as vitamin D, potassium and calcium that help with recovery. For those who are lactose-intolerant or do not drink milk, chocolate soymilk has similar glycogen-building components. Choose calcium-fortified soymilk to replace some of this essential mineral that is lost during sweating. Some of the foods you may want to avoid while actively cycling include those containing large amounts of fat and excess fiber. These elements slow down the metabolism and breakdown of carbohydrates, which is great for everyday healthy eating, but not good for the athlete who needs quick and steady fuel. Whole-grain breads and snacks do not include excess fiber, but foods like nuts and trail mix may be too fatty and fibrous for an endurance athlete. In addition, fried foods and foods containing trans-fats should be limited, and ideally avoided, both on and off the bike. Large amounts of fruit and fruit juice, which contain a special type of sugar called fructose, can be upsetting to the stomach for some folks during riding. It is strongly recommended to try any food on a training ride before using it in an actual event. Now you know: you are no longer limited to the standard rotation of sports drinks, energy bars and gels. Any foods that are portable, high carbohydrate and tasty will fuel you through your ride and will leave you feeling more satisfied than eating shelf-stable foil-wrapped snacks all day. So get out there and do like the ancient Olympians did - train well, ride hard and fuel yourself with real foods! References:
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