what to eat before, during and after a ride

Question
QUESTION: Hi-
There is an upcoming group ride that I would like to participate in this weekend on a rail trail in the Hudson Valley.  The ride is 46 miles, with the option of turning around after 20 miles.  Since I haven't done any rides longer than about 26.5 miles this season, I'm not sure I'd be up to doing the full 46.
What are the best things for me to eat before (breakfast) and during the ride to make sure I can maintain my energy level?  Is there anything special I should eat after the ride?

ANSWER: So how did the ride go?
My apologies for not getting back to you sooner, but I am currently between houses (I am military) and staying in a campsite near Boston until we find a house.  The internet access is extremely limited.
The truth is, although you may not have gone 46.5 miles before, it is not unreasonable to go somewhat longer on a flat course like a rail-trail with little extra feeding.  I am not aware of your overall average pace in training, but assuming you are between 15-17 mph, like most, the ride will take you about 3 hours.  If the ride is supported, you should be taking some water once or twice during the ride, but you should be good with just a good breakfast, and a bagel and banana or so on the ride.  You will be hungry at the end, so indulge that hunger.

General guidance for an eating plan(since I don't know your weight, fitness, perspiration rate or eating sensitivities its a little hard to be too specific):
1. Make sure you hydrate well in the 2-3 days prior. Not excessive, but make sure you are meeting the 8 glasses of water per day recommended by most dietitians.
2. Day before, have 3 good meals.  Again, not excessive, not all carbo, just good meals.
3. Morning of the ride: Eat normally, well in advance. My typical is oatmeal or Cheerios, a banana, orange juice with protein powder, coffee.  A lot of bacon and meat products on race day can be difficult to digest and may not be available to help you when you need them.
4. During the ride.  If you are a serious perspirer, 24-32 oz of water or electrolyte drink per hour and a carbo source, such as a GU packet. If you are not, 12-16 oz. per hour.  If only Gatorade is available, don't drink it straight, dilute 50/50 with water to avoid over tasking your stomach (the Gatorade most rides provide is formulated for flavor and has too great a concentration of sugar and salt for your stomach to easily digest).
5. Post ride, continue hydrating for the next hour and have a good meal, not just the ride snacks provided.  My triathlon team in Dayton makes a good meal at a nice restaurant afterwards a part of the ride ritual.

If you want to give me more specifics, I can get back to you with a detailed plan for your next ride.

Graeme



---------- FOLLOW-UP ----------

QUESTION: Thanks for the reply.  Wish I had been able to read that prior to the ride, but I understand the circumstances.
This wasn't a race or fundraising type ride; it was just a recreational ride sponsored by the bicycling group of the Appalachian Mountain Club (which specializes in hikes).  I did feel a little out of my element there, as there were people who belonged to at least one bicycling club present at the ride.  The rail-trail ended after 10.7 miles, after which the ride was to continue on paved roads for another 7 miles, before rejoining the rail-trail for another 4 miles.  I decided that the 10.7 point was a good place for me to turn around, as I haven't had experience with rides longer than 26 miles round-trip, and I do not have a road bike (I ride a recreational mtn bike with 26x1.5 in. hybrid tires).  Going from riding 26 miles to 46 miles just seemed like too big a jump to attempt.
Regarding the Gatorade, should I also dilute it 50/50 if I purchased it at a store in a bottle?

Answer
I am glad you kept it within your limits on that ride, but don't be afraid to push yourself.  Bicycling is generally easier than hiking. The one thing I have found from teaching spinning, however, is that your body has a lot more capacity than your brain realizes.  Try pushing yourself a bit past the point you think you should stop.  Remember, you can always get off and walk or just sit until you are ready to go again
As for the Gatorade, when you are drinking it during periods of exertion, I think diluted is the best way to have it.  Everyone's stomach is different in terms of tolerance, but generally more water is easier to digest. If you aren't exerting yourself, normal strength shouldn't be a problem (considering that many people drink regular soda, which has extremely high levels of sugar).

Ready to try a half-century?

Graeme