Real Food Fueling: Base Training Part 2
After my GI distress in last year’s LQS race, I have been a little more interested in finding real food to fuel my long training rides. I have become a little leery of the sweet taste and processed carbohydrates of sports drinks and gels. One reason I switched to Hammer products was because they aren’t as sweet, and I found the exclusive use of maltodextrin to work better for me. Until it didn’t.
Plus, real food such as natural fruits and starches will be far more nutrient dense than engineered food.
I have found that the Maffetone Method allows me to train on water alone up to 2 hours. Greater reliance on burning fat for energy means I no longer need carbs along the way. Also, following a starch based diet means my glycogen stores are always full. Part of base training will be trying to push that a little further out. Can I ride for 2 1/2 hrs? 3hrs?
But what about racing?
Higher intensity means more carbohydrate burned at faster rates and the need for refueling. Short races of two hours or less I think will be fine with some Hammer HEED or gel. But what about those marathon mountain bike races? It is for these longer events that I want to find some real food alternatives.
Here are some things I have tried with varying success:
- small potatoes
Most people have discovered that bananas don’t travel well. Dates travel really well, they’re like nature’s gel packets, and I know a guy who raced on figs, but fruits have a problem shared with sports nutrition: the sweet taste can get to you after a while. Manufacturers get around this by adding things like citric acid, but this can be irritating. Finally, I began to appreciate what Allen Lim and many pro cyclists call “gut rot.”
As far as potatoes and sweet potatoes go, they travel well, but I worry that the fiber could cause a problem over time. But after reading endlessly about Allen Lim’s rice cakes and reading a recipe for and explanation of Japanese rice balls I had a flash of insight: white rice! I have been a brown rice snob for so many years that I completely ignored that white rice is low fiber but high carbohydrate without being sweet. It just might solve my problems.
So I turned to Allen Lim and his book The Feed Zone Cookbook for some ideas. As a vegan athlete, I took a real chance ordering this from Amazon unseen, but it seems to have some good ideas and stories. Scott Jurek uses rice in the form of onigiri, or rice balls wrapped in seaweed. kinda like sushi. Brilliant! All I have to do is find a recipe I like and learn how to package it. This part worries me, as I am clumsy while trying to fuel during a ride. I also don’t want my jersey to turn into a glutinous mess. So far I like the rice cake while skiing, but the stop and go nature of skiing coupled with a chairlift ride makes eating real food easy. For cycling, I will have to practice on some long rides to see if it works.
Then what about Tarahumara foods like chia or the little bean burritos they use while racing?