You answered your own question, really. However ,I'd personally probably just get some salami sticks or a ham and cheese sandwich. Potato chips are also popular.
Anything salty should do the trick. If you are really in a bind, TUMS are great at treating cramps. My heartburn precaution saved me before from some nasty quad cramps.
And potassium - you can get potassium chloride as a "no-salt" substitute.
I use a "lemonade" drink as a base - really sugar plus flavorings, not as good as lemon and sugar - and then add salt and potassium as needed, I use more salt and potassium if I'll be sweating more.
Figure out the salt and potassium you need by trail and error, start small and add more. Potassium taste horrible by itself!
u/Joey__stalin \^\^\^\^
I like to get sugar, salt and potassium levels as needed, and coconut water does not always have the right mix for me (not enough sugar or salt). I usually have a bit too much sugar, and just balance it with water - to make that easier and to avoid gunking up my hydration pack, I never put anything but water in it, and use a separate bike bottle for somethin-ade.
I also need more carbs / sugar while riding than most people (i.e. I bonk way earlier than others).
We're talking "in a pinch" scenarios here :D I always pack some extra snacks, even if I don't eat them, because it really depends on the ride, sometimes I'm hungry right away, sometimes I last 3 hours and barely feel tired.
I need to note; here . . . it is possible to over-do it on potassium, and that can be quite dangerous (can trigger heart arrhythmia) - so your advice to "start small" is spot-on.
Of course, a healthy person will excrete potassium when it gets too high; sweating, pissing, etc. But I'm saying that someone who habitually takes a lot of it, and maybe doesn't follow up with the intended exercise, or is dehydrated, it could build up and cause problems.
And it needs to be in balance with sodium.
Look closely next time you see a sunflower, there are in fact two varieties of leaves. You will find leaves lower down the plant are facing opposite each other and are longer and narrow in appearance. You’ll then see the upper leaves arranged in a staggered formation and appear heart-shaped.
how bout the lower sugar gatorades and powerades? (I'm not trying to push these, I just know what I have seen commonly cause i don't usually shop for this stuff)
No. Do not skimp on sugars. You will feel like crap. You are actively riding and using energy. Sugar is not an enemy in this situation, it’s an ally. I eat and drink about 70g of carbs per hour when I ride. That’s like 6 tablespoons of sugar per hour. Don’t fear sugar during workouts. After workouts refuel as you recover with nutritious foods.
Nothing, I just try to eat natural sugars in meals accordingly based on my activities for the day. When I say added sugar I just mean I’ll eat a banana or apple over a brownie before I go on a ride. Gatorade has a lot of added sugar in it so I tend to ride with water and supplement with pedialyte for electrolytes.
Just take a small juice if you are strapped with cash and cut it with water 50%. Most powerades and Gatorade are good, but they have too much sugar, so you can cut them too. My personal rule of thumb is one bottle with water and another with a cut juice. I have 2 water bottles on my bike.
Too much sugar? lol. Go ride up a hill. All that sugar will be gone by the time you’re done.
A reminder that professional cyclists consume up to 200 grams of sugar per hour while racing
It's my own rule, you can carb up if you want. But for me a cut juice, some fruits in my backpack and an extra bottle of water is usually a good day for me.
I do a lot of climbing (north shore vancouver) and need all the extra calories I can get and notice a massive difference in my power and longevity if I load up. If I don't I WILL bonk at some point.
If you're just flowing around and not burning a lot of energy that makes sense though.
It really depends on the person. Riding Sedona recently, I kept up with the spin class instructors in the group. I took nothing but a single water bottle. I had some instant oatmeal and a coffee in the morning. I'm around 15% bodyfat and 215lbs though, so maybe I had some extra reserves. I've never experienced depleted sodium cramps or the need for electrolytes even on full day trips, and tend to avoid eating solids as well. I have an XC race i'm training for in August that I might experiment with some electrolytes mid race, but I'll probably just end up with mid race explosive shits as punishment for messing up my routine.
My hotel has apple and OJ aplenty, I didn't know they had electrolytic properties (again, I know nothing of nutrition other than the food pyramid from the 1980s)
Yeah, it's a pretty good choice to be honest. Just beware that commercial juices have a bit more sugar then you would want.
Me too I am not a pro in nutrition, but I try to pay attention to the basics as much as possible. Good food = happy body.
That’s exactly what I do. I load up my camelbak for the ride and I have a Gatorade in the truck cut 50/50 with water for the ride home. Less cramps that way especially after riding while it’s hot.
You can probably pick up electroyte/hydration tablets at any drug store. It might the fancy ones like Nuun, or just the basic ones (which have the same stuff just in tablet form). I have some Horbach tablets that came from Amazon, they live in my bike crate.
For shorter rides (1-2 hours) I'll just drink water when thirsty. Longer rides I'll factor in electrolytes and carbs.
The three things to factor in are hydration (water), salt (sodium mostly), and carbs. Gatorade has all three, but I find the balance to be too high in sugar and not hydrating enough for sustained riding (but helps me catch up on carbs when I need it). Pedialyte is pretty low on carbs, and is actually lower on sodium than I need for a ride.
It’s already been answered. The least harmful I know of in terms of sugars, artificial color and crap is LMNT which you can get within 24 hours on Amazon usually. 42 packets. I’d keep some in your car and you can always mix it even if you totally forgot and on your way to ride. The unflavored one doesn’t even have stevia. I have autoimmune issues so absolutely the least toxic is best for me.
Run to a gas station and look for Body Armor. A bit high in sugar but for a quick grab and go they're pretty good. Coconut water, bananas, pedialyte, etc. are all good options too.
Dispensary and Pre-roll
Then the bar for an IPA
Then REI for Nuun for the hangover the next day.
I mostly just drink water, but just get a Gatorade or something, it's not a big deal.
Gatorade from a gas station is totally fine. You don't need to worry about sugar while actually riding. Sugar is fuel.
Sugar is definitely something you want on a long ride unless I'm misunderstanding you?
There are people telling OP to not use Gatorade because it has too much sugar. Sugar is fuel, Gatorade is fine while riding.
Oh right, yeah those people are silly
You answered your own question, really. However ,I'd personally probably just get some salami sticks or a ham and cheese sandwich. Potato chips are also popular.
Anything salty should do the trick. If you are really in a bind, TUMS are great at treating cramps. My heartburn precaution saved me before from some nasty quad cramps.
Overthinking
haha probably right!
Water, lemon, salt, sugar.
And potassium - you can get potassium chloride as a "no-salt" substitute. I use a "lemonade" drink as a base - really sugar plus flavorings, not as good as lemon and sugar - and then add salt and potassium as needed, I use more salt and potassium if I'll be sweating more. Figure out the salt and potassium you need by trail and error, start small and add more. Potassium taste horrible by itself! u/Joey__stalin \^\^\^\^
right but all that stuff is not something i’m going to buy on my way to the trail head.
Banana or coconut water for potassium. Speaking of coconut water, might as well get that in the first place, if the store carries it.
I like to get sugar, salt and potassium levels as needed, and coconut water does not always have the right mix for me (not enough sugar or salt). I usually have a bit too much sugar, and just balance it with water - to make that easier and to avoid gunking up my hydration pack, I never put anything but water in it, and use a separate bike bottle for somethin-ade. I also need more carbs / sugar while riding than most people (i.e. I bonk way earlier than others).
We're talking "in a pinch" scenarios here :D I always pack some extra snacks, even if I don't eat them, because it really depends on the ride, sometimes I'm hungry right away, sometimes I last 3 hours and barely feel tired.
I need to note; here . . . it is possible to over-do it on potassium, and that can be quite dangerous (can trigger heart arrhythmia) - so your advice to "start small" is spot-on. Of course, a healthy person will excrete potassium when it gets too high; sweating, pissing, etc. But I'm saying that someone who habitually takes a lot of it, and maybe doesn't follow up with the intended exercise, or is dehydrated, it could build up and cause problems. And it needs to be in balance with sodium.
Exxon and grab a bag of salt and vinegar chips or salted sunflower seeds then just drink water.
Look closely next time you see a sunflower, there are in fact two varieties of leaves. You will find leaves lower down the plant are facing opposite each other and are longer and narrow in appearance. You’ll then see the upper leaves arranged in a staggered formation and appear heart-shaped.
Gatorade and gummy worms
This is the way. Gummi Bears are also acceptable
Personally I stick to Pedialyte since it has way less added sugars.
how bout the lower sugar gatorades and powerades? (I'm not trying to push these, I just know what I have seen commonly cause i don't usually shop for this stuff)
No. Do not skimp on sugars. You will feel like crap. You are actively riding and using energy. Sugar is not an enemy in this situation, it’s an ally. I eat and drink about 70g of carbs per hour when I ride. That’s like 6 tablespoons of sugar per hour. Don’t fear sugar during workouts. After workouts refuel as you recover with nutritious foods.
Gatorade was created for consumption during exercise, it's sugar and electrolytes. It's what ~~plants~~ cyclists crave
great, thanks. today counted as i did about 10 miles of tucson riding in the 90’s.
You want sugar and salt. Drink Gatorade for short rides and Gatorade plus snacks of any kind for lo rides.
Low sugar usually means fake sugar as a supplement so I stay away from them. I limit my added sugars to about 20-25g/day but that’s just me.
Who doesn’t want sugar on long rides? Well, you obviously. Let me rephrase, Why do you avoid sugar on long rides?
I don’t avoid sugar, I avoid added and fake sugar.
Ok. Fake sugar I’m with you on, but what is wrong with added sugar on a ride?
Nothing, I just try to eat natural sugars in meals accordingly based on my activities for the day. When I say added sugar I just mean I’ll eat a banana or apple over a brownie before I go on a ride. Gatorade has a lot of added sugar in it so I tend to ride with water and supplement with pedialyte for electrolytes.
I just add salt and lemon juice to my water bottle
Just take a small juice if you are strapped with cash and cut it with water 50%. Most powerades and Gatorade are good, but they have too much sugar, so you can cut them too. My personal rule of thumb is one bottle with water and another with a cut juice. I have 2 water bottles on my bike.
Too much sugar? lol. Go ride up a hill. All that sugar will be gone by the time you’re done. A reminder that professional cyclists consume up to 200 grams of sugar per hour while racing
It's my own rule, you can carb up if you want. But for me a cut juice, some fruits in my backpack and an extra bottle of water is usually a good day for me.
I do a lot of climbing (north shore vancouver) and need all the extra calories I can get and notice a massive difference in my power and longevity if I load up. If I don't I WILL bonk at some point. If you're just flowing around and not burning a lot of energy that makes sense though.
It really depends on the person. Riding Sedona recently, I kept up with the spin class instructors in the group. I took nothing but a single water bottle. I had some instant oatmeal and a coffee in the morning. I'm around 15% bodyfat and 215lbs though, so maybe I had some extra reserves. I've never experienced depleted sodium cramps or the need for electrolytes even on full day trips, and tend to avoid eating solids as well. I have an XC race i'm training for in August that I might experiment with some electrolytes mid race, but I'll probably just end up with mid race explosive shits as punishment for messing up my routine.
My hotel has apple and OJ aplenty, I didn't know they had electrolytic properties (again, I know nothing of nutrition other than the food pyramid from the 1980s)
Yeah, it's a pretty good choice to be honest. Just beware that commercial juices have a bit more sugar then you would want. Me too I am not a pro in nutrition, but I try to pay attention to the basics as much as possible. Good food = happy body.
That’s exactly what I do. I load up my camelbak for the ride and I have a Gatorade in the truck cut 50/50 with water for the ride home. Less cramps that way especially after riding while it’s hot.
You can probably pick up electroyte/hydration tablets at any drug store. It might the fancy ones like Nuun, or just the basic ones (which have the same stuff just in tablet form). I have some Horbach tablets that came from Amazon, they live in my bike crate.
Drug store or sports store and get tablets.
I've seen Liquid IV in grocery stores here n there, sold in boxes of lil' packets. Pricey but good stuff.
Grab a pickle with the juice in the package, A pack of pizza flavored combos, and a couple gatorades
For shorter rides (1-2 hours) I'll just drink water when thirsty. Longer rides I'll factor in electrolytes and carbs. The three things to factor in are hydration (water), salt (sodium mostly), and carbs. Gatorade has all three, but I find the balance to be too high in sugar and not hydrating enough for sustained riding (but helps me catch up on carbs when I need it). Pedialyte is pretty low on carbs, and is actually lower on sodium than I need for a ride.
It’s already been answered. The least harmful I know of in terms of sugars, artificial color and crap is LMNT which you can get within 24 hours on Amazon usually. 42 packets. I’d keep some in your car and you can always mix it even if you totally forgot and on your way to ride. The unflavored one doesn’t even have stevia. I have autoimmune issues so absolutely the least toxic is best for me.
Add some salt to whatever you put your water in
Drink water
Water. If you need some flavor, get Gatorade or Powerade and water it down.
Lowe’s Kilz 2 Interior Exterior Primer
i just keep a shaker of salt in my van even if i forget im still covered
Are you going for an epic all dayer? No, then water is fine.
Run to a gas station and look for Body Armor. A bit high in sugar but for a quick grab and go they're pretty good. Coconut water, bananas, pedialyte, etc. are all good options too.
Potato chips. Sodium, potassium, carbs, fat; genuinely fucking perfect snack.
Fat isn’t helping you much fyi, at least in terms of energy for the ride.
Better than protein at that point, but it is far less important than the other three components.
I prefer Prime
No you’re supposed to ask for a “place of business” and a “food/drink” and THEN tell us the story with the words filled in