Need to calculate consumption for 210km race

Walrus said:

I'm entering the 'Around the Bay in a Day' in Melbourne Australia which circumnavigates our city's bay. It's 210 kms of nearly all flat terrain and is in spring, so weather shouldn't be a factor. A mate of mine gave me the following info based on what I'll need to consume to maintain my energy stores.

1. Is this accurate?
   
2. If I take energy bars/gatorade that adds up to this amount, is it as simple as just consuming that over the duration of the race?
   

i feel its reasonably accurate. After 1.5 hours you should start eating every hour or so until you stop.

Don't count on weather not being a problem.

My girlfriend and one of our riding buddies did it last year and they froze their asses off.

As for calorie consumption, depending on your pace you may have trouble eating enough during the event, however your body can pull some energy from fat stores if it has to.

Duckwah said:

Don't count on weather not being a problem.

My girlfriend and one of our riding buddies did it last year and they froze their asses off.

As for calorie consumption, depending on your pace you may have trouble eating enough during the event, however your body can pull some energy from fat stores if it has to.

Yeah, I know last year was horrific weather.

Walrus said:

Yeah, I know last year was horrific weather.

I didn't think Round the Bay in a Day was a race. If it is then nutrition of that level is important but if not then it can vary. I have only once used energybars/gels during races and would never use them again and wouldn't recommend them to anyone. They cost a bomb, taste [censored] and you can easily get your energy through other cheaper means.
I recommend choped up quarters of jam sandwiches, or pikelets with jam or honey, muffins, anything really that has plenty of simple and complex carbs and which tastes good. If it tastes nice you will eat more often in small doses which is best for fast absorbtion.
However a good energy drink is well worth it since you need adequate electrolytes to maintain as high a hydration level as possible.

As far as the rate of consumption goes. Try to eat regularly (say a couple of mouthfulls every 20mins) at a rate where you feel comfortable. If you have to force food down it's not good and you should eat before you get hungry.

I would make sure you eat a decent breakfast before leaving and spend the first hour relaxing into the pace and rhythm and concentrating on the dynamics of the race/ride. Once you are comfortable with this then you should get into regular bites to eat. Its a common sense thing.

tafi said:

I didn't think Round the Bay in a Day was a race. If it is then nutrition of that level is important but if not then it can vary. I have only once used energybars/gels during races and would never use them again and wouldn't recommend them to anyone. They cost a bomb, taste [censored] and you can easily get your energy through other cheaper means.
I recommend choped up quarters of jam sandwiches, or pikelets with jam or honey, muffins, anything really that has plenty of simple and complex carbs and which tastes good. If it tastes nice you will eat more often in small doses which is best for fast absorbtion.
However a good energy drink is well worth it since you need adequate electrolytes to maintain as high a hydration level as possible.

As far as the rate of consumption goes. Try to eat regularly (say a couple of mouthfulls every 20mins) at a rate where you feel comfortable. If you have to force food down it's not good and you should eat before you get hungry.

I would make sure you eat a decent breakfast before leaving and spend the first hour relaxing into the pace and rhythm and concentrating on the dynamics of the race/ride. Once you are comfortable with this then you should get into regular bites to eat. Its a common sense thing.

Good advice, all makes sense to me. I won't be racing to win, but will be racing my mates...

Walrus said:

Good advice, all makes sense to me. I won't be racing to win, but will be racing my mates...

Agree with tafi's comments, especially eating and drinking slowly several times per hour. A good breakfast 2 hours in advance also works well for me. I've met people on events here who will sleep late, skip breakfast, and then try to load up with food at the first rest stop.

General advice I've read several places is to try to eat about 60 grams (240 kcals) of CHO per hour, since that's about all your system can digest when your riding at a fairly intense pace. This would be your total carb content from the sport drink and food. Stuffing in more food will just weigh you down, or cause an upset stomach.

Proper Hydration and electrolyte replenishment are critical as well.