how to survive long distance biking
We are planning to complete our first century (100 miles in a day) in July with my son (will be 15 soon). We are practicing during the week ~2 times with 20-25 mile rides with ~16mph average speed. We are able to complete these rides nonstop easily. In the weekends we usually do another 20-25 mile ride and another 30-40 mile ride. The problem is that in the longer ride, our energy depletes after 25 miles especially and my son feels this more. We need to stop and get some carbohydrates. There is a gas station near the 25-mile mark where we buy an icecream bar and it works pretty well 
But my son needs more frequent breaks for energizing. I was wondering if you have any recommendation for a quick, light, and healthy energy bar or a drink for us that we can carry in our tiny saddle bags or bottle holders.
But my son needs more frequent breaks for energizing. I was wondering if you have any recommendation for a quick, light, and healthy energy bar or a drink for us that we can carry in our tiny saddle bags or bottle holders. 0
Comments
Then they also keep up their energy with whatever high carb/protein/potassium health bars they like. Speaking of Potassium in particular, don't forget the potassium it's very important in helping to reduce the fatiguing effects of lactic acid.
I will check the high-carb/potassium bars in the supermarket. If we get Gatorade with us instead of water, it has potassium too but not enough carbs.
There are also carb/energy gels that are a great thing to bring on longer rides.
How about Rice Krispies
If your goal is to be able to bike 100 miles in a day. Then give your body whatever it wants. The last thing you want to do is starve your body of energy that it needs to keep going to complete the 100 miles. Then once you can do 100 miles, cut back on your carb intake for the next time.
That holds true for whatever your target was if it's 10 miles, 30 miles, or 100 miles. Just make sure you can do it once first without punishing yourself. Then working on cutting back on your carbs and on doing it faster.
For an average build person in shape enough to be able to bike straight for 28 miles at 16mph I'd say 1200 seems a little high. I'd expect it to be more in the 700-900 range. But it's hard to say, there are lots of variables to consider.
My first rule is to take things with you that you will eat. If it tastes bad, you won't eat it. I use Clif products mainly due to the fact they are of good quality and use mainly organic ingredients. If you're on the road and need to stop, go for the Gatorade. It is better than nothing.
On any thing longer than 1 hour, you should be drinking at least 1 liter per hour of fluids and eating some food every 15 minutes. I use the following in my daily rides:
Clif bars, Fig Newtons, figs, dried apricots, prunes, bananas, turkey sandwhich (dry)
If I make a sandwich, and especially with Clif bars, I cut them up ahead of time so that I can quickly get the right amount. The more you ride and eat, the more your stomach will get used to eating while riding and the more foods you can eat. It also helps if you aren't going all out.
What helps me greatly is a heart rate monitor. If you can afford one, I suggest it. Your target zones will need to be calculated once you get it, but generally you would want to stay below 140bpm and above 120bpm. This is a good target range. If you don't have a heart rate monitor, to burn fat you should be able to speak in full sentences the whole ride. If you put out more effort and can speak in short sentences or not at all, you're not burning fat.
I hope this information helps. If I confused you, please let me know and I will try to make myself more clear.
Thanks again
Most bars are based on pureed dried dates, just get your own in bulk and add in whatever you like