Follow-up to Calories Consumed 

Image below is a typical cruising day’s ride fuel. At least for rides of 50 miles or less and neither too much climbing or planned intensity. Hence why I call them a cruise. 

On these rides I am working on bicycle efficiency. Trying to maximize my speed while keeping my heart rate in upper Zone 2 or at most lower end of Zone 3. Power levels generally 55 to 75% of my current FTP of 203 watts. And yes I know that is a bit low for my awesome VO2 max but right now I am focusing on building miles. Once I get to a comfortable 200 miles/week I will come back to both FTP and VO2 max training once a week. 

From the photo:

The Skratch hydration I mix 1 1/2 scoops per bottle. That works out to 120 calories. Only one as I prefer to keep on bottle of water only. Having clean water late in the ride in a hot day makes it a lot easier to cool off. Just squirt over your head or back. 

The Gu is only 100 calories of almost pure energy! I take this early in the ride. Sometimes I carry an extra one especially if I am thinking about potentially adding on another ten or more miles to the ride. Easy way to pack 100 quick acting calories. 

The bars I use are typically 200 to 240 calories. This brand is 200 and available at Costco helping keep the cost per ride under control. Plus my wife really likes these, a bonus. 

Then there is the ‘real’ food in this case an almond butter and jelly sandwich. A longtime staple of mine as with the thin-sliced multigrain bread and lite spread of both the almond butter and jelly it can even be eaten while riding. Although small bites are required. 

I usually eat mine at the mid-ride coffee stop. In part as the sandwich is a bit slower for the body to digest. Meaning the calories are released later in the ride. 

With the coffee I add half-n-half for another 25 to 50 calories. Not much but it all adds up. 

As I have been posting- the ride across America to cure cancer, RAAM2CC is going to burn a lot of calories. I won’t be able to carry enough in my pockets. Refueling along the way with the help of the great people and Cycle of Life Adventures will be critical to my success. 

Happy, healthy, safe riding.