200 on 100

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• I'll be packing a couple of bagels slathered in peanut butter and nutella, along with a couple of locally made, gluten-free bars. And I'll have a bunch of dried figs with me (because Tim Krabbé ate them in The Rider). Probably a Clif bar or two in reserve, although I am hoping we stop for something approximating a quick but proper lunch. It's something I'm mildly concerned about, because I don't typically eat enough on rides. During the 185k of the Ontario Cogal, I only got through one energy bar and had to force myself to eat a bagel (this with a panini at lunch). I felt fine, but am conscious that I should probably be eating more, especially on a ride this long. Energy drinks and water on the bike, too. I'm not a fan of gels, but that's me.

  Methinks, though, that it's likely a bit late to be experimenting with foods. I'd stick with what you know you can get down comfortably while in the saddle...

• I'm with the freres Minion and Steampunk: peanut butter and honey or Nutella or whatever sugary spread you fancy.  I've liked the Honey Stingers as they are low volume, 190 cal, and are easy to eat.  But the packaging does say "Inspired by Lance" which causes stomach upset in some (many).  These kind of "complex" foods seem easier on the GI tract to me.

  For rapid boost: gels with 50 mg caffeine.

  And, if you can stop, the ne plus ultra of pure diabetes-be-damned sugar madness: Snickers bar and a Coke.

• Oh, and as much fucking gluten as I can cram into my mouth.

• seeing the discussion of nutrition here has prompted me to share my enthusiasm for home-made bars, the 'recipe' for which I found online somewhere from an endurance runner. You basically take about a tablespoon of peanut butter and a teaspoon each of honey and rice syrup, put in a bowl and heat in the microwave for about 30 seconds, then stir in muesli/granola, and I like some cinnamon. Put in the fridge overnight in a baggie and you're good to go. I've regularly been riding imperial centuries and over on just one of these babies, so can't recommend it highly enough. Much cheaper than buying stuff, plus you get to be in complete control of the ingredients. Try it some day!

• A friend gave me a recipe for something similar, which is ultimately 500g of sugar syrup (corn syrup, golden syrup, honey whatever) and a small container of crunchy peaunt butter, heated up into a  paste that you use to bind together dry fruit, shredded coconut, rolled oats and wheat germ. Chill over night and cut into half inch squares, they're awesome. don't melt, don't upset the stomach too much, and you can eat a very small amount for a lot of energy. 

• And I do recommend the lemon and salt combo, at least try it on a ride you'd normally take 2 bottles on (one energy drink, one lemon and salt water) I find myself reaching for the lemon drink more and riding home with energy drink to spare. 

• I've been using this bar recipe.  They're delicious and give lots of energy!

   

  4 oz cashews, unsalted, raw
  4 oz dates, pitted
  1/2 cup dried coconut, unsweetened
  1/2 tsp cinnamon
  Pinch of salt

  Preheat the oven to 300 degrees. Spread the cashews on a baking sheet and toast in the oven for 10 minutes. Add the coconut to the sheet pan, and toast cashews and coconut for another 5-8 minutes, until both coconut and cashews are a toasty golden color. Take them out of the oven, and then set them aside on a rack to cool

  When the cashews and coconut have cooled, add all ingredients to your food processor. Process until the mixture is ground fairly fine, and begins to ball up into a thick paste. Line a small baking sheet with parchment. Turn the paste onto the parchment paper, and press the bars together into about 1/3" thick sheet. Fold the parchment over the bars, and press very firmly to evenly distribute the mixture to form nice, uniform bars.

  Put the pan in the fridge to cool for 30 minutes, then remove and cut into 2" blocks. Wrap in waxed paper and store in the fridge.

• Ale in one bottle, Whiskey'n water in the other.

• I tend to rely on muesli bars. The key is to study the contents, and really just to try them to see how well your body will tolerate them. I find that I tolerate oats very well and so tend to try to find muesli bars that are whole oat based. It's closer to "real" food than Power Bars and the like, and so you might find it easier on the stomach. Check out the sugar content and the carb content on each bar. On average you will be getting about 23grams of carbs per bar. At race pace, this would last you about 30-40 mins depending on your weight, etc. At 200 on 100 pace, you may find that one every 1.5 hours may do in addition to other foods. I also think that it is important to stop for lunch. Eat some real food. When I'm racing enduro events, I eat pasta around meal time (not too much sauce) as it fills me up and gives me a ready source of energy for at least a couple of hours. The most important thing that I find though with regard to my ability to tolerate foods whilst riding is the fat content. If there are lots of oils present in whatever I'm eating, that's what's most likely to upset me.

• @minion

  when you say lemon juice, I'm assuming this is diluted in some way, not just pure lemon juice, right? Otherwise I'd suggest substituting with lime, adding in some tequila and cointreau and you'd have yourself something to rival @mtnbikerfred's tip!