By 'correct' I mean that the specific examples I give meet your criteria... As to the numbers, they come from Calorie King nutritional software, who probably get it from the manufacturer, which may or may not be based in reality, but it matches what they print on their packaging...
They do meet my criteria to a certain extent.
I do not require much fluid intake or food. On cool days I don't even take a bottle for 2 hr rides.
I did not care on the number of calories. What I said in my previous post about what to take during a 1-2 hr ride is an example in general of what people should take but that's not what I take on rides.
From her first citation "Sports Medicine";Is the gut an athletic organ? Digestion, Absorption, and Exercise:
"Results of field and laboratory studies show that pre-exercise ingestion of foods rich in dietary fibre, fat and protein, as well as strongly hypertonic drinks, may cause upper GI symptoms such as stomach ache, vomiting and reflux or heartburn. "
I believe she says this to show that there are problems with the individual if digestion is not complete before exercise. During digestion more blood is diverted to the stomach. If digestion is not complete before vigorous exercise some people experience the above symptoms.
There is no evidence that the ingestion of nonhypertonic drinks during exercise induces GI distress and diarrhoea. In contrast, dehydration because of insufficient fluid replacement has been shown to increase the frequency of GI symptoms.
Here she says that plain water does not show the same symptoms during exercise and that dehydration does show the similar symptoms as when the individual vigorously exercises just after eating. I believe the quantity of food you eat before exercise, the time before exercise and the tolerance of the individual is key in determining if and when the individual exhibits the above symptoms. Same as in her citation "Eating Before Exercise" from the University of Iowa
http://www.ausport.gov.au/ais/nutrition ... e_exercise
Interestingly, the first paragraph of this article states:
"Many athletes put a lot of emphasis on the pre-event meal believing it is the key element to performance. It is important to remember that food eaten throughout the training week and food and fluid consumed during the event is just as important
. Consuming food and fluid before exercise should be seen as an opportunity to fine-tune carbohydrate and fluid levels and to ensure you feel comfortable and confident."[emphasis mine...]
I agree with the statements above.
In the second paragraph:
"Generally, food is better tolerated during lower intensity activities, or sports where the body is supported (e.g. cycling) than sports such as running where the gut is jostled about during exercise."
Not sure I agree with that statement since I think they might mean a leisurely stroll on the bike in the neighborhood not doing a hard training ride.
I'd be interested to know more of the particulars of your on bike nutrition regime. Do you always or often do 4hr+ rides on less than 100cal/hr? Do you do those rides on consecutive days? If your not eating much on the bike, you must be making up for it during the day. How does that work for you?
I'm not trying to give you a hard time, I really would like to know how you go about this, and what prompted you to go this direction?
My on bike nutrition. On my rides that range from 1.5 - 2.5 hrs I usually take no bottles. On hot days like 85+ degrees I'll take one bottle (21 oz.)
On rides that go into 3 and 4 hr. I'll take 2 bottles (21 oz each).
I might drink a bit before the ride but digestion has long finished. Carbs have long been stored the day before.
During my riding season most of my meals consist of 60/30/10 carbs/protein/fat.
Most of my rides are 2 - 2.5 hrs. They are not consecutive all the time. This is based on the weather and time I have to do them. I might do a 1.5 hr ride today and 5 tomorrow. And I really do not plan on how long the ride will be until I'm actually riding it and how I feel on the bike. I do not have a structured plan I follow. It's pretty much how I feel at the time of the ride.
Does this answer your questions?