Proper Fueling for Your Century Ride

Other than proper pacing, nutrition is the most important element to have right in order to insure a successful century (whether this is a 100 mile or a metric century). 

You’ll exert yourself in the 3-7 hours to complete the century and this exertion will require a significant amount of energy – and this fuel will come from the energy stores in your body.  The two primary energy sources will be fat and stored carbohydrate.

 Much of the energy required for pedaling will come from fats, assuming a reasonable pace.  And our bodies have enough energy stored in body fat to fuel us for days on end (even the leanest athletes among us).

 Our other primary source of energy is stored carbohydrates.  However, our bodies are only able to store enough carbohydrates for around 90 minutes of high intensity efforts.  And while our effort during the century won’t be considered high intensity, there will be times when we utilize a higher level of carbohydrates, such as climbing hills, going into the wind or any time that we must put out a hard effort.

And even those times when we ARE burning fats as our primary fuel source, stored carbohydrates are being used as well.  Carbohydrates serve as a metabolic primer for fat metabolism. Certain products from the breakdown of carbohydrates must be available to facilitate the metabolism of fat.

 From this comes the expression that “fats burn in a carbohydrate flame.”  In other words, carbohydrates are always being utilized as fuel and clearly, carbohydrates are the limiting factor.

 As a result, our goal as we ride the century is to replenish our dwindling glycogen (stored carbohydrates) stores to avoid the dreaded “bonk.” 

 Our bodies have the ability to metabolize approximately 60 grams of carbohydrates per hour.  With 4 calories per gram of carbohydrates, this means our bodies are able to metabolize and utilize approximately 240 carb calories per hour.  Keep in mind that everyone is different, but this is a general rule of thumb and a starting point. 

 In other words, we should take in a minimum of 240 carb calories per hour during our ride. 

 What foods are high in carbohydrates and what should we eat during the ride?

1. Sports drinks.  These drinks have varying amounts of calories, so check the label, but most have at least 100 calories per 20 oz bottle.  Some are higher.  So this is a starting point.  Drink at least 1 bottle per hour.
2. Fruits.  Most rest stops have bananas, grapes, oranges and other fruits.  These are a great source of natural carbohydrates.
3. Energy bars.  Most bars are high in carbohydrates.  Choose one that’s low in protein, as this is not as easily digested.
4. Gel and related products.  Gels have about 100 calories each and are an easy source of quick energy.  Keep in mind though, that gels require a significant amount of water to digest.  If you use gels, take them in combination with water – not sports drinks.
5. Salty snacks.  Pretzels and trail mix offer a nice change from the sweet foods you’ll be eating and provide you with some much needed sodium as well.  Don’t overlook these.

One other important point to make is DO NOT OVEREAT!  As noted above, we can metabolize 240 or more calories per hour.  So gorging yourself at the rest stops won’t provide you with more energy and can potentially cause stomach distress.  And none of us wants to experience this!

 Plan the nutritional component of your ride as you prepare.  Aim for 250 – 300 calories per hour, and adjust from there as you get into your ride.

 To have a fantastic ride, simply keep these 3 rules in mind:

1. Ride within yourself
2. Drink 20-24 oz of water/sports drink per hour
3. Take in sufficient calories

 Good luck and have fun!  Add your comments below, then GET OUT AND RIDE!