Nick and John,
I have been following this topic and it is great. I noticed that NO ONE
mentioned eating on the bike to sleep better. Most of my intake happens on
the bike. I have found items that work well for me and I always ship more
of the same items in the drop bag - pre selected into a gallon zip lock to
be picked up and taken with me when I leave the control. I dump off the
uneaten items at the same time. This helps me tune the packing list for the
next event - see what I did not eat and cut back on quantities of that item
and add more items that were totally consumed and not dumped.
Here are my winners
I pre load Cytomax into 2 inch by 3 inch zip lock bags - I try to have one
bag for each 2 hours in the section between drop bags - I have 5 flavors
that I like and try to keep a mix of all flavors so you do not burn out on
Halloween size (very small - two bites) Pay Day bars - lots of salt
Planter Peanuts individual size bags - Cashew and the best - and the mixed
nuts are very good
I take one Cliff bar while it is in the bag with the backside of a butter
knife I press down hard the long way - split in half - then turn and press
down two more times to make six precut chunks in the bag - cut off the top
of the bag with scissors wrap with a rubber band - pull one chunk and eat at
Sun Maid Golden raisins and regular in the one ounce box
And the new winner Emerald Breakfast on the go - 7.5 OZ packs of nuts and
dried fruit - great tasting anytime
As well some biking specific standards
Cliff Shot Blocks - love Margarita flavor - 210 grams of sodium
Honey Stinger Waffle
And Hammer Endurolytes
I have found for me that eating on the bike makes me sleep better and longer
at the controls.
This correlation may not work for you but when I discovered to stuff myself
as I am moving somehow makes me sleep better.
From: firstname.lastname@example.org [mailto:email@example.com] On Behalf Of
Sent: Thursday, June 14, 2012 7:20 PM
Subject: Liquid nutrition & Re: Recovery During 1200Ks Re: [Randon] Digest
for firstname.lastname@example.org - 17 Messages in 4 Topics
I'm copying the group because you ask a good question. Basically you want
lots of carbs; how you get them is a matter of what's available and what you
When I was riding 1200s I used Ensure before my sleep breaks and again for
breakfast before heading out. There's no performance advantage to Ensure -
Boost, Perpeteum, etc. all work as well - as does real food! Liquid food,
especially premixed, is more convenient.
However, if it works logistically some riders have a pizza delivered while
showering! A good friend has an extra burrito at the last control before
the sleep break! Another friend will raid the motel breakfast bar in the
wee hours and eat cereal.
Depending on the course and availability of supplies you might also be able
to pick up some extra food at the last control before the sleep break and
then in the last hour before you get there eat it.
Regarding sleep cycles I wouldn't base yours on what happens the night
before an event - that may be related to excitement, etc. What happens on a
On Thu, Jun 14, 2012 at 12:32 PM, NickBull <nick.bike.b...
Any comments on Ensure as a way to get that thousand calories?
On my recent 600 I drank three bottles of Ensure before lying down for my
sleep. Woke up an hour later feeling fairly ready to go but decided to get
more sleep, drank another bottle of Ensure, then slept another hour. When I
woke up the second time I decided to sleep some more, but then realized that
my bladder had other plans so I got up. Unfortunately, I didn't eat a good
breakfast before leaving with the consequence that I never felt really on
top of eating for most of the day.
I seem to have a sleep cycle that's closer to an hour long, I think. On
nights before brevets, it's not unusual to wake up several times, and these
are usually at multiples of hour-long intervals.
On Thursday, June 14, 2012 12:02:01 AM UTC-4, John Hughes wrote:
Excellent question on recovery during a staged 1200K. Here's what I learned
on RAAM and multiple 1200Ks.
* You should consume a bolus of about 1000 calories before your sleep
break. It's the only recovery time that you have to digest it. Emphasize
carbohydrate. So-called recovery drinks are no better than real food.
* Try to sleep for a multiple of full sleep cycles. The normal sleep
cycle is 90 minutes, but they vary be individual. If you try to wake up
before the end of a sleep cycle you will be extremely fuzzy and have a hard
time getting going. You can estimate the length of your sleep cycle on a
normal night by noting when you fall asleep, when you wake up (perhaps to
urinate) and then dividing. For example, if you sleep for 5 hours, divide
by 3, your sleep cycle is around 100 minutes.
* If you have time without compromising your sleep break, stretch or
give yourself a massage.
* Eat breakfast as you leave the sleep stop. Don't spend time sitting
around eating but grab food (solid or liquid) that you can eat rolling out.
Here are several helpful articles:
Over the 24-hours of a 1200K calories consumed should equal calories
Multiple recovery strategies can help including elevating the legs,
stretching, icing and sel-massage:
PO Box 18028
Boulder, CO 80308-1028
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