30 k bike ride

I am new to this forum. I am 7mths post-op and doing a 30k charity bike ride. I have done some 20's so the distance is the issue. I am not sure what to do for nutrition. I believe they give out fruit and water at the stop and a barbaque after. I do not eat burgers so will bring something else. Do you think a protein bar part way is a good idea?
By the way I am 61 and this is my first big ride

For a ride of that distance, as long as you have a good breakfast, the fruit and water should be good to sustain you. I would go for an energy bar of some sort rather than protein during the ride. If you feel like you want something other than or more than just fruit -maybe gels/gu chomps/cliff bar.  A protein bar would be a good idea for post-ride.

Good luck with the ride and have fun!

Thanks. I am looking forward to it

 Avoid the protein while doing the ride, and enjoy it after.  You are going to need fuel stuffs which is carbs.  Eat the Bananas at the rest stops if they have them. 

Enjoy and congrats!

Thanks for your help. banana it is

The only problem with protein bars is they get nasty if it gets hot, they melt or get soft.  I like protein bars, but so many of them are covered in chocolate or something similar.  So if you are going to use one, try to find one you like without a coating.

My nutritionist recommends peanut butter sandwiches, which I have tried and work well.
They hold up to the weather, and  you can cut them into 1/4's or whatever size you want, stick them in a zip lock and you are good to go. 

The fruit is also a good option, some banana or orange slices.

So as for nutrition anything longer than an hour you need to start planning something.

Since you want to stay hydrated, you can also go with a sports drink bu****er it down so the sugar content isn't so dramatic.


Protein isn't so bad on the bike, but it's a killer on a run.  At least for me.  Because I don't have that bouncing sloshing issue on the bike like I do when running.  I have two different drinks I use when I'm doing Triathlons.  I have one that has protein in it while I am on the bike and one that does not for the run. 

Just don't experiment the day of your ride.  Try any food choices out beforehand.  No need to have any GI distress on what should be an enjoyable day.

Have a great ride you will do great.

Thanks Aaron, great ideas.

Congrats on the ride!  Cycling rocks!

I use Hammer Perpetuum for electrolyte replacement rather than something like Gatorade--way lower sugar.  You should be able to get at any bike shop.