From a Touring Cyclist, To Touring Cyclists:

I’ve been on the road for a week and a half now and realize that doing 50 to 100 miles a day on the bike can take a toll on your body! Good nutrition will be your best friend on your bike tour. Staying well nourished will aid in your recovery after long rides, will help you stay energetic during your rides and will also optimize your energy expenditure during your rides. 

 (Photo: by Sheena Pradhan, Allegheny Passage)

Here are a few tips that I’ve picked up along the way, both from experience and from other riders:

1.    Calories, calories, calories!

One 50 mile bike ride = 4000 calories

One 100 mile bike ride = 8000 calories

One 100 mile bike ride = You are allowed to eat like Michael Phelps (10,000 kcal/day)

Focus on eating more calories! You will be on the go constantly while touring, so don’t skimp on calorie boosters like cream and sugar in your coffee, mayo on your sandwich, and dressing on your salad. Also, look for high calorie alternatives like large portions of food, meat, energy bars, and high calorie snacks (bagels with cream cheese, pop-tarts, ice cream—whatever you fancy!). Basically, eat anything and everything that you want, because you probably need it. If what you want are veggies, make sure you have some calories with it!

2.   Hydration!

Make sure you stay hydrated! That includes making sure that you are putting electrolytes into your water bottle for your ride. Hammer makes a good drink supplement with electrolytes AND calorie enhancers (protein, fats and carbohydrates). Even drinking plain old water can help prevent dehydration! You will most likely be somewhat dehydrated at the end of any ride, but if you forget to drink fluids on your ride, you will really be feeling down. Keep that water bottle handy… that means in your hands and at your mouth!

3.  Electrolytes

From Gatorade, to pedialyte, to Hammer, to just plain old nutritious meals, with veggies and salt, pay attention to electrolytes. You can get plenty of electrolytes from your food, but you may also crave some on your bike if you don’t have it in your bottle. A good old-fashioned plate of pasta, meat, veggies and tomato sauce can make you feel great after a long ride.

4.   Carbo-loading

This is the oldest endurance athlete rule in the book. Dare I say pasta party? But seriously don’t shy away from carbs. Carbohydrates are your best friend on your long distance bike trip.

Eating carbs means eating grain products—bread, bagels, pasta, potatoes, cereals, rice, etc… The more concentrated the better! Try bagels for extra servings of grains at once. Yogurt with oats can be a really filling breakfast. Ramen noodles (instant cup of noodles!—just add hot water) is a cheap and fast way to get both carbs and salt into your diet, and fast!

5.   A Little Protein All Day

Protein will help keep you full while you ride. Try not to eat too heavy of a breakfast, like eggs, sausage, bacon (the whole nine yards) because it will slow you down on your ride. But having some fruit and yogurt for breakfast, or beef jerky while you ride can help hold you over until your next big meal. Eating carbohydrates at every meal is great because it will provide your body with energy; however, as soon as you start pedaling, your body will burn those carbs like they were never there to begin with. The protein and fats, on the other hand, will take a little longer to digest and will keep you full until your next rest stop for food!

6.    Always have Peanut Butter with You

Advice given to me from someone at a bike store in Philly (Bicycle Therapy on South Street).

I found “sun-butter” which is basically a type of nut butter made of sunflower seeds. It has less saturated fat and more unsaturated fat than peanut butter, but about the same amount of calories. It is also more spreadable than peanut butter. I managed to cover an entire apple with sun-butter and eat it like a caramel apple, which is a little harder to do with peanut butter. Regardless, the nut-butter with apple combination is a great vitamin and calorie booster to any meal, or a great snack. Apples hold well (don’t bruise easily or break), and nut butter in a plastic jar will not go bad fast enough for you to not eat it while on a cross country bike trip.

7.    Caffeine

If you like having coffee or tea normally, having it on a long rides might be necessary. Especially when you find yourself dozing off on long flat prairies… it can happen!

There are drink supplements on the market to “increase energy” such as 5-hour energy that include caffeine, B-vitamins and vitamin C. If you are afraid of crashing from this caffeine (which you should be), try mixing it into your water. I found a more diluted version of caffeine and B-vitamins that comes in single serving packets by a generic company and sold at Wal-Mart (another great place to get great deals on packaged foods!)

8.    Instant foods – oatmeal, ramen

Need I say it again? You’re on the go. Eat food that is fast and easy to eat!

9.   Meat on the go—tuna, chili with meat and beans, beef jerky

Tuna can be bought in flat disposable plastic packaging, perfect for your side saddle bags (panniers)! The chili with meat and beans has the perfect amount of fiber and protein for a wholesome and cheap meal! Beef jerky is a great grab and go way to keep you full.  

10.   Cheese and Yogurt

Dairy might be hard to carry, but when you are food shopping and you want to eat either of these things, they are a great way to get electrolytes, protein, fat, carbohydrates and calcium!!! Cheese and yogurt is especially great if you are not lactose intolerant!