Supplements for 3+ hour bicycling

[allieninja]

Hi guise, I'm doing the 5 boro bike tour in NYC this Sunday, which is a 42 mile ride through the 5 boros of NYC.
http://www.bike.nyc/events/td-five-boro-bike-tour/

I haven't been on a bicycle since last fall. I might get a chance to ride a little bit before Sunday, but def haven't trained in any real way for this (other than my normal lifting schedule).

What supps (specific ingredient suggestions preferred) should I take before & during the ride to keep me going, give me the endurance to make it brahs, etc.?

They have food/drink stops along the way, so I don't really need any type of carb supp... looking for any other obvious or non-obvious suggestions.

[Rob1882]

Since I would find that **** boring as **** prob nootropics & lower stim blends + some tiesto because greatness! <3

Not going to mix up some Element + EAA's in a camelbak?


Intra-MD carbs with the HBC-Dex / amino's
CL Purple Wraath for them EAA's

[BlackCoffee]

I'd invest in a Taxi

But srs...some EAAs would help I'd imagine

[ajvitan]

For long endurance training I like Xtend Endurance. Them aminos, carbs and electrolytes. Intra-MD would fit the bill as well too. Thought if you don't need the carbs I like Purple Wraath and Amino IV.

[allieninja]

You guys are dix lol.

No headphones, going with family/friends from not around, and narrating where we are within the city, etc. It's actually pretty fun I did it two years ago.

No Element on hand but yes to EAA's/BCAA's. Wondering about things like BA, and other ingredients I might not be thinking of. Will probably bring some iForce Compete with me too, but looking to fill a couple of water bottles with different stuff

[VicMackey92]

so you are gonna buy a supplement just for something who last a few days?lol just eat before and you're good to go

[Rob1882]

You guys are dix lol.

No headphones, going with family/friends from not around, and narrating where we are within the city, etc. It's actually pretty fun I did it two years ago.

No Element on hand but yes to EAA's/BCAA's. Wondering about things like BA, and other ingredients I might not be thinking of. Will probably bring some iForce Compete with me too, but looking to fill a couple of water bottles with different stuff

Had updated - but Intra-MD might be worth while with the HBC dex and Amino's

BA needs to build up and doesn't appear to have acute effects ( Unless wanting tingle gainz ), but it is in Purple Wraath which also includes EAA's and their newer flavoring is pretty good.

[BlackCoffee]

Knowing me, I'd go way overboard on the stims and blow my heart out half way through the race. But you know I'm poppin a wheelie right before that massive cardiac arrest

[allieninja]

so you are gonna buy a supplement just for something who last a few days?lol just eat before and you're good to go

No, I have a bunch of stuff on hand and trying to figure out what will be the best to take before and during.

I have a lot of single ingredients on hand as well and just looking for people's opinions on what will help.

@BC going to try to chill out on the stims lol... already taking a steroid inhaler this week (prescribed! don't neg/ban!) for asthma so I don't need my heart assploding.

[Rob1882]

No, I have a bunch of stuff on hand and trying to figure out what will be the best to take before and during.

I have a lot of single ingredients on hand as well and just looking for people's opinions on what will help.

EAA's and carbs sounds about it

[itzDodge]

Sodium bicarbonate. It's cheap and very effective and you can get some easily before Sunday. Aim for like 0.3g/kg Body weight. You should break the dose up throughout the day so you avoid any potential GI distress. Try taking it a couple times before you use it on race day so you know how much your GI tract can tolerate.

http://www.ncbi.nlm.nih.gov/pubmed/23001395

Many studies have reported substantial performance gains in well-trained athletes after the acute ingestion of sodium bicarbonate (NaHCO3). However, acute NaHCO3 ingestion is not always practical. The aim of this study was to compare acute NaHCO3 loading with serial NaHCO3 loading (split doses over 3 days) in well-trained cyclists. Eight male cyclists (mean � SD; age = 28 � 8 years; VO2peak = 66.8 � 8.4 ml�kg(-1)�min(-1)) completed 3 tests in a double-blind, randomized design over a 3-week timeframe: acute NaHCO3 loading (AL), serial NaHCO3 loading (SL), and a placebo loading condition (P). After each loading protocol, the cyclists completed a 4-minute performance test on a cycling ergometer. The VO2 was measured during each test, and blood samples were taken throughout the study to measure lactate, bicarbonate ion concentration ([HCO3(-)]), and pH levels. Both the AL and SL trials produced a significantly higher average power in the 4-minute test (mean � SD; 3.3 � 2.0 and 2.3 � 2.5%; p < 0.001 and p = 0.01, respectively) when compared with the P trial, with no significant difference between AL and SL trials (p = 0.29). The AL trial produced a significantly greater postloading alkalosis as determined by blood [HCO3(-)] when compared with the SL and P trials. Both acute and serial NaHCO3 loading significantly improved 4-minute cycling performance when compared with that in a placebo trial. However, serial NaHCO3 loading may provide a convenient and practical alternative approach for athletes preparing for competition.

[allieninja]

EAA's and carbs sounds about it

Word, I have some SAN AA tab's for pre, and some purple wraath and compete for intra, and carbs will be provided by Chipotle and bananas at the various rest stops

[compan]

Bodyforge 2.1 + SES Fuel = My endurance combo

Intra carbs, aminos and ergogenix aid.

[Rob1882]

Word, I have some SAN AA tab's for pre, and some purple wraath and compete for intra, and carbs will be provided by Chipotle and bananas at the various rest stops

O shiet Double rocket ship <3

Chipotle <3

[allieninja]

Sodium bicarbonate. It's cheap and very effective and you can get some easily before Sunday. Aim for like 0.3g/kg Body weight. You should break the dose up throughout the day so you avoid any potential GI distress. Try taking it a couple times before you use it on race day so you know how much your GI tract can tolerate.

As in baking soda? Race starts at 9:30am... how would you suggest dosing?

[itzDodge]

As in baking soda? Race starts at 9:30am... how would you suggest dosing?

Yeah exactly. It'll be tough to load enough on that day but you should play around with it and see how much you tolerate. I would take like 12-18g the night before and 12-18g the morning of the race. Break it up into two or three smaller doses and space them 1-2 hours apart at least.

[compan]

Word, I have some SAN AA tab's for pre, and some purple wraath and compete for intra, and carbs will be provided by Chipotle and bananas at the various rest stops

You're good to go then. I'd probably puke if I had Chiptole anywhere near that kind of activity.

Bananas plus those supps should be perfect.

[allieninja]

Bodyforge 2.1 + SES Fuel = My endurance combo

Intra carbs, aminos and ergogenix aid.

I have some Bodyforge 2.0 - what's the diff?

You're good to go then. I'd probably puke if I had Chiptole anywhere near that kind of activity.

Bananas plus those supps should be perfect.

I'm hoping the Chipotle is near the end LOL. I definitely can't turn down free tacos though, so I might be riding with a full belly.

[punksurfer024]

Hi guise, I'm doing the 5 boro bike tour in NYC this Sunday, which is a 42 mile ride through the 5 boros of NYC.
http://www.bike.nyc/events/td-five-boro-bike-tour/

I haven't been on a bicycle since last fall. I might get a chance to ride a little bit before Sunday, but def haven't trained in any real way for this (other than my normal lifting schedule).

What supps (specific ingredient suggestions preferred) should I take before & during the ride to keep me going, give me the endurance to make it brahs, etc.?

They have food/drink stops along the way, so I don't really need any type of carb supp... looking for any other obvious or non-obvious suggestions.

When I was still racing/riding all the time my schedule for long rides would be:

-Cup of coffee pre-ride
-water/gatorade mix during
-PB and honey sandwiches throughout as needed, depending on length of ride

Never used specific supplements pre or during ride.

[compan]

I have some Bodyforge 2.0 - what's the diff?

I'm hoping the Chipotle is near the end LOL. I definitely can't turn down free tacos though.

2.1 is just simplified and more price friendly. 2.0 could be a solid addition if you wanted to add it for the pro-endurance matrix.

lol if it's not, it might get messy on the route

[kissdadookie]

Carbs... That's pretty much it really.

[NEBinAK]

For long endurance training I like Xtend Endurance. Them aminos, carbs and electrolytes. Intra-MD would fit the bill as well too. Thought if you don't need the carbs I like Purple Wraath and Amino IV.

Came in to say xtend endurance, saw you didn't need carbs, I'd go with xtend GO then, if not that, then something with caffeine that I could sip on cause that's a long ass bike ride.

[VO2Maxima]

Done a few marathons and some 5+ hour long bike rides...all I can say is don't experiment with something new. For me, it was coffee + bagel with peanut butter beforehand, then maybe some Gu along the way...I think for marathons I used to go 1 Gu packet every 6-7 miles, and on the bike I'd take one every 30-45 minutes or so. Don't mix Gu and Gatorade (or another carb drink)...too much sugar for the amount of water. For marathons, I used to grab water at the stations close to when I was using Gu, and Gatorade at the stations away from when I was using Gu. On a bike, I just had water in my bottles. Stay away from pump supps for obvious reasons.

[allieninja]

Done a few marathons and some 5+ hour long bike rides...all I can say is don't experiment with something new. For me, it was coffee + bagel with peanut butter beforehand, then maybe some Gu along the way...I think for marathons I used to go 1 Gu packet every 6-7 miles, and on the bike I'd take one every 30-45 minutes or so. Don't mix Gu and Gatorade (or another carb drink)...too much sugar for the amount of water. For marathons, I used to grab water at the stations close to when I was using Gu, and Gatorade at the stations away from when I was using Gu. On a bike, I just had water in my bottles. Stay away from pump supps for obvious reasons.

Yeah def not going to take any pump supps. Want to stay away from Gu because of all the rest stops. They have kind bars/apples/other stuff too so def not trying to take in additional carbs besides that stuff.

I've def used BCAA/EAAs during rides as well as Compete so that won't be new to me. But yes I agree I don't want to try anything too out there without knowing how I'd react. Will prob do the baking soda thing tho :P

Thank you for the suggestions everybody!

[RunningTall]

Chipotle, bananas, and compete sounds like a winning combo. I'd probably slam a coffee or 2 before the start to get me going as well. I've used Xtend while biking before and it worked great.

[aloosecannon]

You guys are dix lol.

No headphones, going with family/friends from not around, and narrating where we are within the city, etc. It's actually pretty fun I did it two years ago.

No Element on hand but yes to EAA's/BCAA's. Wondering about things like BA, and other ingredients I might not be thinking of. Will probably bring some iForce Compete with me too, but looking to fill a couple of water bottles with different stuff

Beta alanine really helps me but if you aren't already using it I don't know how much it'll help to start now. If the rest stops are well stocked with water, fruit, etc. you should be fine. You are in pretty good shape even if you haven't been on a bike since last fall, right? (I put in about 5000 miles per year but almost none of that is over the winter and I can still manage a 40 or 50 mile ride in the spring without too much trouble.) Sounds like you are riding at a recreational pace, I don't think you'll need any supps.
Don't try anything new food or supplement wise on ride day, that usually spells trouble.

Hope you have a lot of fun. I've talked to a few people who've made the trip to NY to do the ride and they've all enjoyed it.

[dailob]

Done a few marathons and some 5+ hour long bike rides...all I can say is don't experiment with something new. For me, it was coffee + bagel with peanut butter beforehand, then maybe some Gu along the way...I think for marathons I used to go 1 Gu packet every 6-7 miles, and on the bike I'd take one every 30-45 minutes or so. Don't mix Gu and Gatorade (or another carb drink)...too much sugar for the amount of water. For marathons, I used to grab water at the stations close to when I was using Gu, and Gatorade at the stations away from when I was using Gu. On a bike, I just had water in my bottles. Stay away from pump supps for obvious reasons.

x2 this

i know you want to stay away from carbs but... yea really VO's post is spot on


as far as i know, beta-alanine you'll need to be saturated

[VO2Maxima]

At least carry some carbs *just in case* you bonk and hit the wall somewhere not near an aid station. If Gu sounds gross, go with a couple energy bars (a Powerbar Peformance or something in that vein...not a low-carb protein bar). Or even some granola bars. Easy enough to stash in a jersey pocket or saddle bag. Take it from someone who once woke up on the side of a road still clipped into her pedals...

+1 on beta-alanine requiring saturation. No acute effect as far as I know.

[kissdadookie]

Gatorade. Pedialyte.

[aloosecannon]

At least carry some carbs *just in case* you bonk and hit the wall somewhere not near an aid station. If Gu sounds gross, go with a couple energy bars (a Powerbar Peformance or something in that vein...not a low-carb protein bar). Or even some granola bars. Easy enough to stash in a jersey pocket or saddle bag. Take it from someone who once woke up on the side of a road still clipped into her pedals...

+1 on beta-alanine requiring saturation. No acute effect as far as I know.

Yep, doesn't hurt to have something just in case you need it. If you aren't into packaged energy gels or chews you can carry some gummi bears or gummy worms. Lots of pros stash those in their jersey pockets.

Also, make sure you are hydrated. Aim for one bottle per hour on the bike.