Energy

We have all done it, gone out on the trail and kept riding and riding hour after hour. Before you knew it, you were 20+ miles from the trail head and you just had a little water left and no food/energy products.  OK, time to turn around and head back... You were hot, tired and your legs were burning more than ever but most of all, you were out of energy.  You 'bonked' or 'hit the wall' in biker slang.

A proper diet and nutrition is essential for mountain biking as it can burn more than 500 calories per hour while climbing.

When you are out on the trails, packing a full lunch may be hard to do at times as most hydration units have limited space.  The biking industry understood this and started developing energy bars, drinks and eventually the 'Gel' product that are high in carbohydrates and some with high protein and caffeine.

Here are a few of the Gel products that I have had success with based on both performance and taste. (All products listed here are from the Amazon site as quite a few of their items ships with no tax and free shipping).

In addition to energy bars and energy gels, there are energy drinks which are great for the trail. I have found that it's best to make a small sports bottle of your favorite drink and carry it in your hydration pack provided that you have the room. The great thing about the gels and energy drinks is that your body quickly assimilates the carbohydrates as they are already in the liquid form and do not need to be broken down like a solid (Energy bars). Another good thing about purchasing your own energy drink powder is that you will save money and is more economical in the long run.  Instead of buying a energy drink for $1.50, you can make your own for less than half that cost.

Here are a few of the Energy drinks that I have had success with based on performance and taste.


If I'm headed out for a long ride, I'll bring my 100oz hydration pack and also bring a sports bottle with a cycling energy drink that I make from powder. 

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To minimize weight, you can fill up your hydration pack about ~2/3 full and carry the sports bottle which will be similar to carrying 100oz of water. Carrying the sports bottle with a cycling drink is a great way to take an additional energy source (not water). I do not advocate filling a hydration unit with a sports drink as you will need to clean them more often as it leaves a sticky residue.

Just for your information, there are 128 ounces in one gallon of water.  One gallon of water weights 8.35 pounds.  A 100 ounce hydration bladder filled up will weigh in at 6.4 pounds.

Avoid sports drinks that contain High Fructose Corn Syrup. (Wikipedia - This particular ingredient was produced to reduce the sugar costs for food manufactures and is a split between fructose and glucose). One of the main problems when using these types of drinks for sports is that they are filled with mostly simple sugars which will not give the athlete sustained energy. Companies like Hammer Nutrition and Cytomax have a mixture of both simple and complex carbohydrates that were developed with the intention of instant and sustained energy while biking or when performing an endurance type of cardiovascular activity like a marathon or bi/triathlons.


Carbohydrates for Breakfast

If you are headed out for a long day of Mountain biking, you should really think about what you are eating for breakfast. In general, you will want to Carb (Carbohydrate) load to ensure that you have enough energy for the trails and do not 'bonk'.  

There are a number of different types of sugars but in the body all carbohydrate metabolism converts sugar to glucose, our body's preferred energy source. Glucose is the main sugar present in many foods but some contain different sugars, such as fructose in fruit, lactose in milk, galactose as well as others. Most sugars are digested and absorbed and converted to glucose, some cannot be digested, they are called fiber. 


Carbohydrates are not created equal - There are 2 types of carbohydrates, simple and complex. They are both carbohydrates, but their molecular structures are different.  

Simple Carbohydrates are small chains of sugar which are found in fruits and natural sugar which flow into your bloodstream quickly for an instant burst of energy. When the simple carbs are depleted, your blood sugar level will drop and you will have very little energy and may feel tired.
Examples of Simple Carbs: Fresh and dried fruits, honey, table sugar.
 

Complex Carbohydrates or starch are simply sugars bonded together to form a chain. Digestive enzymes have to work much harder to access the bonds to break the chain into individual sugars for absorption through the intestines. For this reason, digestion of complex carbohydrates takes longer. The slow absorption of sugars provides us with a steady supply of energy and limits the amount of sugar converted for energy use.

Examples of Complex Carbs: Bran, Wheatgerm, Cornmeal, Oatmeal, Pasta, Brown rice, Potatoes.

Understanding the need for complex carbohydrates, I have looked for certain types of breakfast foods that will support me on those long ride days. I've had good success with a few types for rides of 4+ hours on the trail.  To get the maximum benefit from these breakfasts, eat 2 full hours before biking.

1)  The first is an Oatmeal banana pancake. (YouTube video) 

 You can take a pancake mix like Krusteaz and add oatmeal, wheat germ, protein powder (egg white), an egg white, cinnamon, vanilla and add a banana (smashed in the mix or just cut small pieces and add them after you pour your pancake). 
The added oatmeal is great for carbs and the egg whites adds the protein.


2) The second breakfast that I have had success with is Pasta and Egg whites.  I found out about this one after reading what Lance Armstrong has for breakfast before riding on the Tour de France. Make sure the flour is semolina. Boil the water and add a bit of salt, cook it to Al Dente (Not over cooked!).  Then boil 3 eggs, remove the yolks, cut and add them to the pasta.  

You can season it as you like, garlic powder, salt, pepper, Parmesan cheese, sun dried tomato, basil. (In the article that I read, Lance just seasons with a bit of Parmesan and basil)  The egg whites (protein) helps metabolize the pasta (carbohydrates) and will give you sustained energy for a few hours.  

3) The third is Oatmeal, Wheatgerm and fruit / banana. 

Add a little bit of egg white protein or have it with a boiled egg white. Add a teaspoon of Wheatgerm. For a richer Oatmeal, you can make it with a bit of half and half/cream. 
Items to add for variety: honey, cinnamon, crushed nuts (walnuts, almonds) or blueberry's, vanilla extract.

If your in a hurry to get out the door:
Cereal + banana/fruit (Try not to eat a cereal that is high in Sugar content, you know which ones those are!)
Peanut butter and jam on whole wheat
Peanut butter, Banana and honey on whole wheat
Whole wheat Bagel and jam

Eating ~2 hours before riding allows the food to digest. Some people will feel sick when they start working out just after they eat, especially if you are going to do a cardiovascular type of activity.  Most XC racers will carb load a breakfast similar to the first two above, then down a energy gel and water just before the race. This will supply some simple carbs for that fast start and also some complex carbs for added energy during the race.


Snacks to pack:
Granola (Can mix M&M's in for simple carbohydrates and quick energy)
Dried fruit - Raisins, cranberries, blueberries, apricots. 
Mixed nuts - Peanuts, walnuts, almonds, sunflower seeds.
Fruits - Banana, apple. (These are easy to pack and in general, do not make a mess in your pack)
PBJ sandwich on whole wheat (Doesn't spoil if it's hot)

Cramping on the trail?

If you have leg/calf cramps on the trail or are prone to cramping, you may want to try a product called 'Sports Legs'.  They are specifically made to reduce cramping and will allow you to ride longer. Both road bikers and mtb racers use this product.