Nutrition on the road - What, How and Why?

My problem is that I tend to fall behind on fuelling, then I'm constantly trying to catch up from a position of deficit.

More porridge before setting off?

That might help a little bit but you should really sort out your on-bike feeding.

Set a time alarm on your Garmin to beep every time you should be eating something or do something else to make eating/sipping a drink a habit.

Here's the recipe:
http://www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/feedzone-rice-cakes-071712.aspx

It's not a tiny amount of delicious fatty protein, but the rice is by far the largest component. From that site:
Energy 225 kcal • Fat 8 g • Sodium 321 mg • Carbs 30 g • Fiber 1 g • Protein 9 g

I think these are meant to be a foil to sweet majority of energy foods.

Quite high in fat.

Fat in your gut slows down the absorption of carbohydrates which is not good for endurance performance.

Of course, cruising along to Dunwich, peeps might not give a shit about performance. They might still have indigestion, etc though.

That might help a little bit but you should really sort out your on-bike feeding.

Set a time alarm on your Garmin to beep every time you should be eating something or do something else to make eating/sipping a drink a habit.

From the Dr Hutch book (for me this qualifies as research) I'd settled upon trying to get four "units" in per hour, which could be half a bottle of water with SIS in it, a gel or a solid bar.

Probably overdoing it though, and I struggle to actually (as you've spotted) remember to eat that in time.

Everyone's a bit different and it depends on stuff like pace, temperature, etc. If it's hotter it makes more sense to use carb drink rather than gels or bars. I find gels and bars during hot weather can be quite unpleasant. England is generally fine for drink, bars or gels and I tend to use all of them to some extent depending on pace.

Long training rides gels and bars, races tend more towards gels but I've changed to Torq and find their bars easier to process than the SIS ones so I'm using more bars now.

4 units of SIS sounds like too much. If talking the small bars and using 6% Go mix and two gels that would be 37 + 25 + 22 + 22 grams of CHO = 106g CHO per hour!
That's apparently possible according to Asker and one of his atheletes but I've tried those levels of carbs per hour and struggle with it.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008807/

Have you actually read any of the research? There's some great studies out there.

In fact the ECSS Amsterdam is on now. As is a conference in Leeds that Scherrit's at.

You're a conference in Leeds.

But yes, I have read some.

There is some good research out there.

There is also a lot of noise, a lot of bad science (small data sets, poor controls, bad assumptions etc...), and a paucity of Cochrane-review-level validation or meta-analyses.

That noise translates into pseudo-axiomatic acceptance of hypotheses and observation as fact, all too often embraced by the endurance sport community, at both amateur level and professional level, and often with a zeal bordering on psychotic.

Tl;dr maccy D before evry ried, u be a'ight.

Dude, for the DD, a couple of sarnies, banana, flapjack and some emergency gels to combat a potential bonk are enough. or ditch the sarnies and bring some cash for the food stops on the way. simple. no need to over think, over plan or any of this. Personally, id bring a couple of bottles of ale to enjoy on this gentle flat trundle to the beach. YMMV but chill.

Regards the zero protein thing...

Hutch's book mentions a little protein on 3+ hour rides. If you got low body fat you can apparently risk burning into muscle.

I took this as a green light to add about 20g of protein over a 5 hour ride in the form of 2 bars (the protein is from nuts). It satisfies hunger nicely.

This messes with the use of carbs?

Personally, id bring a couple of bottles of ale to enjoy on this gentle flat trundle to the beach.

This +1
Does anyone have any contacts at Adnams as it would be great to get them set up en route for a taster? Not too keen on lugging beers 120 miles as not sure they would last that long

So what you guys are saying is that when I stop for a delicious lunchtime burger on a sunny century ride, I should ask the chef for extra bun and to please hold the burger? Fuck that. Next you'll be telling me a pint of Guinness after 70 miles is not an appropriate nutritional strategy.

So what you guys are saying is that when I stop for a delicious lunchtime burger on a sunny century ride, I should ask the chef for extra bun and to please hold the burger? Fuck that. Next you'll be telling me a pint of Guinness after 70 miles is not an appropriate nutritional strategy.

repped.

Hutch's book mentions a little protein on 3+ hour rides. If you got low body fat you can apparently risk burning into muscle.

I took this a a green light to add about 20g of protein over a 5 hour ride in the form of 2 bars (the protein is from nuts). It satisfies hunger nicely.

This messes with the use of carbs?

What would he know about 3hr+ rides? :P

A little won't hurt. After the ride is when protein SMASH though.

It's mostly the fat that should be kept low, during.

when I stop

Stop? #doingitwrong

You're a conference in Leeds.
But yes, I have read some.
There is some good research out there.
There is also a lot of noise, a lot of bad science (small data sets,

As with most areas of life.

It pays to avoid the hype and take note of the detail and 'think'.

I don't get paid to think, just to stand around and look pretty.

With a face like mine you understand why I went the thinking over standing option...

After the ride is when protein SMASH though.

?

Sydney Manga and Anime Show ?
Santa Monica Alternative School House ?
Simple Many and Self Healing ?
Swiss Multicenter Adolescent Survey on Health ?
Sydney Men and Sexual Health ?
System Management Architecture for Server Hardware ?
Summer Math and Science Honours ?
Southwest Michigan Association of Spacemodeling Hobbyists ?
Storage for Multimedia Applications Systems in the Home ?
Server Management Architecture for Server Hardware ?
Small Molecules Are Still Hot ?
Saturday Mentoring and Study Hall ???

I'm not sure any of these are right.

Stop? #doingitwrong

Am not. I'm just doing it right like a normal person instead of a crazed loon

should I be worried that the oo in loon seems like pair of eyes following me around ?

...I'm not sure any of these are right.

This kind of thing.

should I be worried that the oo in loon seems like pair of eyes following me around ?

Put down the mushr(o)(o)ms

Put down the mushr(o)(o)ms

Heh. B(o)(o)bs.

Well the cola stuff mixed with water is shit too. Glad to know other gels are maybe better as that first experience sucked. I got another flavour too was the peanut one or butterscotch so might try again but not sure I'm going to go for another gel soon.

Dextrose tablets I have somewhere, got given a free pack at a show will dig them out. I was thinking of grabbing some lucozade tablets they are the same stuff with a flavouring I think.

Will swing by a camping shop and grab a Kendal mint cake if they still make it. Tried and tested stuff for me.

Will swing by a camping shop and grab a Kendal mint cake if they still make it. Tried and tested stuff for me.

That sounds perfect, all sugar, you know it works for you and you can stomach it.

TBH I wouldn't bother carrying dextrose tablets as well if I had mint cake, they'd be a bit redundant.