What do you eat when exercising for 8+ hours a day? Whatever you want, just not energy gels, please!

My celebration meal on my last day in 2019. Yes, there was COS in Amarillo!

Let me start by saying, I work in food & wine. I have an absolute passion for the sensual pleasure of stuffing food into my mouth, whether it’s pork and chive dumplings, ceviche, pizza, or a tomato and cucumber salad harvested from my garden. In fact, I started running marathons so that I could eat whatever, whenever, and however much I wanted.

I learned how to fuel for races through a process of trial and error. I used to get a few of those energy gel packs, some caffeinated, some not, and that would be all I consumed until the finish line. Then, I’d have a giant celebratory burger, fries, and wash it all down with a beer and lots of ketchup. Just thinking about eating like that gives me heartburn.

The fact is, energy gels are great for people who like that kind of metabolic efficiency and need to optimize their performance. They are a quick and efficient source of energy when the body’s glycogen stores start to run low. They are made of simple sugars (like glucose, maltodextrin, or fructose) that the body can process and use rapidly. They help maintain blood glucose levels (so you don’t get dizzy) and tops up total carbohydrate availability (so you don’t bonk or hit a wall). At the same time, its like drinking a protein shake instead of eating a steak. Where is the pleasure in that? Yet, when you’re working out, surely, there is a happy medium to keeping your body full of energy but not getting so full you need to take a nap under a tree.

For this ride, I’ll likely be burning 3,000-5,000 calories/day depending on the day. (Check out this cycling calories calculator). I’ll spend anywhere between 5-9 hours actually pedalling but will be up and moving for 8-12 hours a day. Finally, it will be 15F warmer than I’m used to for most of the ride. In some parts, aka the Mojave Desert, it will be 30-35F warmer. My goal for nutrition is to 1) maintain a consistent level of energy throughout the day (ie, not bonk), 2) stay hydrated, 3) recover well so that I’ll last for the full 20-day ride, and finally 4) eat mostly normal food.

Nutrition from a ride in 2009: Chicago - New York City

On any given day when I’m not riding my bike all day, I usually split my eating into 4 meals like any self-respecting hobbit. I’ll probably add in a snack break to keep the calories and water flowing, but I’m unlikely to increase the amount I eat from my normal life, because my middle-aged stomach won’t be accustomed to it. Here is how I plan to tackle my nutrition and hydration:

Wake Up

Goal: stay hydrated
Drink 1 liter of electrolyte water while getting ready

First Breakfast (pre-ride, at the hotel)

Goal: Top up glycogen, provide easy to digest energy, moderate protein
1 cup of coffee, oatmeal with banana, honey, nut butter OR
1 cup of green tea, bagel, scrambled eggs, yogurt OR
1 cup chocolate milk, tortilla with honey, hard-boiled eggs

Second Breakfast (mid-ride, at a stop)

Goal: Focus on portable food and slow release carbs
1 liter of water, Similar to first breakfast except portable, piece of fruit

Lunch (mid-ride, at a stop)

Goal: Prioritize carbs and protein for recovery, but don’t eat so much you need to nap
1 cup of water, burrito, lean sandwiches
Also, sweet potatoes, pasta, rice

Snack 1 (mid-ride, on the bike)

Goal: Focus on portable carbs and easy energy
1 liter of electrolyte water, snack bar, piece of fresh/dried fruit

Dinner (after-ride, at a stop)

Goal: Replenish glycogen, repair muscle, restore electrolytes.
1 cup of water, large salad with lean protein, lots of healthy fats like avocado, nuts, olive oil, yogurt for dessert

Before Bed

Goal: stay hydrated, but not at the expense of getting up all night to pee
Drink 1/2 liter of water 2 hours before bed

I have tested this fueling plan in parts on a few longer rides this year. That being said, the longest I’ve ridden is 50 miles, which is a little less than half the longest intra-day distance, so I’m not exactly sure that calories will be enough. Also, I have yet to bike 20 days with minimal rest days, nor did I have any packs or weight on my bike, and all my training has been at sea level. Finally, did I mention my body is old and expired? I sense there will be a painful reckoning at some point. Hopefully, it will be a day punctuated by a good meal and a glass of wine. Or some Coke and Swedish Fish at a gas station.

Nutrition strategy for long distance cycling..