3 min read
I remember it very well: The worst bonk I’ve ever experienced was February 27, 2014. I was on a ride with people much faster than me. We did this big loop out of Palo Alto, California, on some of the most beautiful roads in the world, over the ridge that separates the town from the Pacific Ocean.
On the way back, everyone was still feeling pretty good, so we decided to add one more climb and race it up. I made it about halfway through the eight-mile climb before cracking so hard I had to get off my bike and sit down. I tried to flag down cars to see if they had any food. Eventually, some college kids gave me a bag of stale pretzels, which was enough to get me home. Since then, I’ve always packed more food than needed and have been diligent about actually eating it! With a ride of this length, you’re burning a lot of energy and a fair amount of carbohydrates, so a nutrition plan is essential. Follow these three fueling rules to finish every ride strong.
What to Eat Before the Ride
To start the ride with as much glycogen (stored energy) in your muscles as possible, shift your diet to include a higher percentage of carbs for 24 to 48 hours before your ride. For instance, cook up a stir-fry with chicken and vegetables for dinner that you can put on a bed of rice as the base.
The morning of the century, eat a breakfast that fills you up without leaving you stuffed. Oatmeal is the perfect pre-century meal because it’s easy to digest, yet it gives even, lasting energy. Add some nuts or nut butter or a little yogurt for a bit of protein and fat. Wash it down with coffee (if you like caffeine in the morning).
Fuel Tips While You’re in the Saddle
You only have 350 to 500 grams (max) when your glycogen stores are fully stocked. That’s about 1,700 calories’ worth, which you’ll run through in about three to four hours (or less) of moderate riding. Every hour, aim to take in 30 to 60 grams of carbohydrates (the lower end for light riders; the higher end for larger riders).
While bars and gels can do the trick, it’s tastier and more nutritious to fuel your century ride with real food such as peanut butter and jelly sandwiches, bananas, fig bars, Peanut M&M’s, trail mix, and other food you like. An energy bar or other baked good will provide the 30 to 60 grams of easily digested carbohydrates. PB&J with some potato chips is a good lunch. A mini Coke, a chocolate treat, or caffeinated sports chews can help perk you up.
High-carbohydrate drink mixes can also help. That constant drip of calories from the bottle goes a long way to prevent riders from going too deep into a caloric deficit that can be a potential ride-ender.
Do This After You Finish
Celebrate with a high-carb, moderate-protein meal within 30 minutes of stopping to restock your glycogen stores while your muscles are at their hungriest. Focus on a 3:1 carb-to-protein ratio for maximum glycogen stocking. Good examples include a turkey sub, grilled chicken pasta salad, or a hummus and grilled-veggie wrap.
Test Editor Dan Chabanov got his start in cycling as a New York City bike messenger but quickly found his way into road and cyclocross racing, competing in professional cyclocross races from 2009 to 2019 and winning a Master’s National Championship title in 2018. Prior to joining Bicycling in 2021, Dan worked as part of the race organization for the Red Hook Crit, as a coach with EnduranceWERX, as well as a freelance writer and photographer.