Pedal power

By Meredith Hines-Dochterman/The Gazette

CEDAR RAPIDS - No one goes hungry on RAGBRAI.

Anyone who has ever participated in the bike ride across Iowa can tell you the road is so crowded with food, it makes an all-you-can-eat buffet look like an appetizer.

“I bike every year thinking I'll come back a few pounds lighter, but it hasn't happened yet,” says Frank Reynolds of Iowa City.

Smoothies. Breakfast burritos. Pizza. Turkey legs. Pie.

You can't forget about the pie.

“I have to have a piece of rhubarb pie every day,” says Gina Kaufman of Marion. “That's my reward.”

And that's OK, just as long as bikers are aware that the foods they eat on the road will affect their performance.

“A treat is fine, as long as you are eating healthy foods, too,” says Julie Gallagher, Hy-Vee registered dietitian.

Gallagher recently held “Food for Pedalling: Eat Right to Ride Stronger and Longer on RAGBRAI” at the Edgewood Road Hy-Vee, in which she focused on practical eating for bikers.

“I've personally been on RAGBRAI, so I know what the bikers are feeling,” she says.

Calories are being burned as bikers pedal their way across the state, but they're also burning the nutrients and energy their body needs to keep their body moving.

“Eating properly while riding ensures that you don't run out of energy and hit the wall,” Gallagher says.

It's also important, she says, to eat nutritional food before and after a ride so that your body recovers and is ready for the next leg of the trip.

Pre-workout energy

Some people choose to forgo a meal before a workout because they don't want to feel bloated. But calories fuel workouts, especially those, like RAGBRAI, that last for several hours.

Gallagher suggests riders eat two hours before hopping on their bike so that their stomach has time to digest. Energy bars, oatmeal, fruit and cereal are smart pre-workout meals, but Gallagher cautions against eating too much fiber.

“A little fiber is OK, but too much can slow you down and make you sick, so aim for 2 to 3 grams in a serving,” she says.

Eating while riding

At the two-hour mark of any bike ride, the body begins craving “real food.” Sports drinks can replace some of the lost nutrients, but solid foods give the extra boost needed to get up that next hill.

Some healthy snack options that can be consumed on the go include energy bars, trail mix, a peanut butter and honey sandwich or bananas. Commercial nutrition bars work, too, but be sure to read the label. Too much fiber, protein or carbohydrates at one time do more harm than good.

Ideally, aim for food with fewer than 3 grams of fiber, 10 grams of protein and between 25 to 35 grams of carbohydrates.

“And whatever you eat, remember to drink plenty of water,” Gallagher says.

Water replenishes fluids and helps your body absorb nutrients.

Eating to recover

Most people on RAGBRAI don't want to eat after they finish biking for the day. They want to take a shower and rest. However, there is a one-hour window post-workout when the muscles absorb more nutrients, so Gallagher urges riders to eat a quick healthy snack to help prepare their bodies for the next day.

“You don't have to eat a large meal, but the muscles are receptive to replenishing, so it's important to try and get some carbohydrates and protein in your body,” Gallagher says.

Aim for a snack that has a four-to-one ratio of carbohydrates to protein, such as a vegetarian burrito.

Food to go

So now you know what to eat and why, but how do you carry these foods with you on the road?

Gallagher carries a jersey pack when she rides RAGBRAI. The packs are designed to carry energy bars, fruit and energy gels, and can be reached while riding.

Drinks are easily stored in water bottles or a hydration pack, which carries more liquid and includes a delivery hos. Energy drinks and gels are popular for high-intensity events. Some bikers, Gallagher says, choose to tape them on their bike with duct tape so they can be easily reached when the need arrives.“The important thing is to taste-test all of your snacks before you bring them on RAGBRAI,” Gallagher says. “What works for one person might not work for you.”

A long bike ride in the middle of nowhere is not the idea time to realize your stash of energy bars upset your stomach.

Ride on

Quick and easy foods that can be consumed on the go:

•  Peanut butter and/or honey sandwiches
•  Peanut butter on graham crackers
•  Bagel
•  Bananas
•  Fig Newtons
•  Homemade peanut butter cookies
•  Zucchini or banana bread
•  Gummy bears
•  Quinoa and vegetables
•  Dried fruit (mix with granola to reduce calories)
•  Oat-based bars (see recipe)
•  Trail mix (see recipe)

Source: “Food for Pedalling: Eat Right to Ride Stronger and Longer on RAGBRAI”

Recipes

Energy bars are a quick and convenient way to replenish your body while biking, but they can be costly. Try a homemade recipe to trim your budget.

Power Bars

Makes 32 bars

Time: 15 minutes

2 cups quick oats

1 cup natural peanut butter (creamy or chunky)

1 cup honey

1 cup dark chocolate chips

1 cup dried cranberries

1 cup ground flaxseeds

1 cup vanilla whey protein powder

Mix all ingredients together and stir until blended. Spread mixture into a 13-by-10-inch pan and refrigerate until ready to serve.

Bars can be stored in the refrigerator for one to two weeks, or frozen for later use.

Nutrition information: 170 calories, 8 grams fat, 22 grams carbohydrates, 5 grams protein, 3 grams fiber, 2 milligrams cholesterol, 35 milligrams sodium.

Source: Wellmark.com/Blue

Island Cruiser Mix

Makes 20 servings

Time: 15 minutes

Animal crackers

Mini wheat crackers

Almonds (raw or unsalted, roasted)

Dried cranberries (or other dried fruit)

Mini pretzels

Mix equal parts of all ingredients.

Nutrition information (per 1 cup serving): 180 calories, 10 grams fat, 1 gram fat, 5 grams protein, 21 grams carbohydrates, 11 grams sugar, 3 grams fiber, 65 milligrams sodium, 0 milligrams cholesterol.

Source: cycleandstyle.com

Almond, Toasted Oat and Cherry Trail Mix

Makes 6 servings

Time: 30 to 60 minutes

1 cup uncooked old fashioned oats

2/3 cup dried cherries, chopped

1/4 cup slivered almonds

1/4 teaspoon table salt

1 tablespoon stick of light butter, or similar product, melted

1/4 cup honey

Preheat oven to 350 degrees. Line a sheet pan with parchment

paper.

In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly.

Spread mixture evenly on sheet pan. Bake about 20 to 25 minutes, stirring occasionally to ensure even browning. Remove from oven and let cool.

Nutrition information: 200 calories, 4.5 grams fat, 1 gram saturated fat, 5 grams protein, 35 grams carbohydrates, 4 grams fiber, 0 grams cholesterol, 22 grams sugar, 100 milligrams sodium.

Source: Cdkitchen.com