There’s been a lot of talk recently about nutrition and how important it’s going to become (not that it hasn’t been to this point!) as the workouts get longer and longer and the days get warner and warner.  You’ve had all kinds of information given to you along the way to help you figure out what your personal needs are and I’m sure some of you are still a little confused.  Well, to hopefully put some of this information in perspective, I’m going to be posting the nutrition plans for several of the coaches over the next week or two.  Please remember that these are the final products of a lot of experimentation to see what does and doesn’t work for that individual and are meant to show you just some of the different options available to you out there.

With that said, we’ll start off with Coach Bobbie and her Sustained Energy cocktail for a 4 hour bike ride!  Mmm…Sustained Energy!

  Well, there are 343 calories for one serving (3 scoops) of SE. I figured out that I can absorb about 300 calories per hour, give or take, so if I knew that I was going to be going on a 4 hour bike ride (say, WildFlower) then I’d put around 1,200 calories into a 24 oz water bottle. If it was a 4.5 hour ride, then I’d add an extra shot of HammerGel. Each HammerGel serving is 100 calories, and I would add it for flavor. This was my formula:

 

- 9 scoops of SE  = 1,029 calories

- 2 shots of HammerGel = 200 (I prefer Raspberry or Apple Cinnamon)

- 12 Endurolyte capsules (3 per hour)

TOTAL = 1,229 calories

 

Some people prefer to use a blender for everything. My method is to fill a water bottle halfway, then add the SE scoop by scoop, closing and shaking it up between scoops (it can get messy, though). Then comes the HammerGel (squeezed from one of those flasks because it’s easier to measure out the servings that way), then shake shake. Then I top it off by opening all the Endurolyte capsules and dumping them in there, and shaking it up again. The Endurolyte powder doesn’t dissolve very well, so it clumps and stuff, but I found that during rides I would just shake up the bottle right before drinking. They do make Endurolyte powder which can be scooped out of a container, and it’s formulated to dissolve, but I find that it has a funny taste. You may not mind it so much. By the way, I take in about 3 Endurolytes per hour if it’s fair weather, and about 5 per hour if it’s hot. But, as you know, the amount of Endurolytes that one takes in is very subjective.   

This entry was posted on Wednesday, March 12th, 2008 at 2:05 pm and is filed under 2008 . You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.