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300 Miles West to East Across Wisconsin
"Thanks to Dr. Susan Barr and others who have written articles about nutrition in UltraCycling magazine. "
by Paul D. Fredrickson
On Friday, July 20, the Wisconsin Department of Health and Family Services issued a heat advisory for Saturday, July 21, 2001. With temperatures predicted in the mid-nineties and high humidity, the advisory recommended that strenuous activity should be avoided.
On Saturday despite the heat and humidity, my crew and I set a west-to-east record, covering 296.5 miles in 23h 02m, a 12.87 mph average. Because of the conditions, the pace was slower than projected; however, I never suffered from stomach distress, gastric or bowel problems..
Thanks to Dr. Susan Barr and others who have written articles about nutrition for UltraCycling magazine. I relied heavily on these articles in planning my drinking and eating strategy. My plan of sticking mainly to a liquid diet worked well. I consumed an hourly average of 420 calories, 28.5 oz. of fluid, and 450 mg of sodium. My mix of calories was carbs (67%), protein (12%) and fat (20%). I never felt hungry, thirsty, or dehydrated, despite the high heat and humidity. With the help of my crew, I was able to finish the ride hydrated and with food energy to spare.
| What I ate | |||||
|---|---|---|---|---|---|
| Calories | Carbs grams |
Protein grams |
Sodium mg |
Fat grams |
|
| Breakfast | |||||
| Orange Juice (16 oz.) | 110 | 27 | 1 | 15 | 0 |
| Skim Milk (12 oz.) | 90 | 12 | 8 | 125 | 0 |
| Banana Nut Muffin | 480 | 60 | 6 | 380 | 24 |
| Throughout the Day | |||||
| Ensure Plus (14 cans) |
5,040 | 700 | 182 | 3,360 | 154 |
| Cytomax (4.5 24 oz bottles, 6.5 scoops) |
650 | 130 | 0 | 520 | 0 |
| Accelerade (4.5 24 oz bottles, 9 scoops) |
1,260 | 234 | 58.5 | 1,710 | 9 |
| Endurox (1 24 ox. bottle, 2 scoops) |
280 | 53 | 14 | 230 | 1.5 |
| Mountain Dew (21 oz, with ice) |
227 | 61 | 0 | 93 | 0 |
| PowerGel (4 packs, double caffeine) |
440 | 112 | 0 | 200 | 0 |
| 25 pretzel rods | 1,083 | 217 | 33 | 3,667 | 12.5 |
| Total | 9, 960 | 1,606 | 302.5 | 10,330 | 201 |
| Per Hour Avg. | 420 | 69.8 | 13.2 | 447.8 | 8.7 |
| Liquids consumed | ||
|---|---|---|
| Water | 554 oz, | (includes water mixed with energy drinks) |
| Ensure Plus | 112 oz. | |
| Mountain Dew | 21 oz. | |
| Orange Juice | 16 oz. | |
| Skim Milk | 12 oz. | |
| Approx. Spillage | (50 oz.) | |
| Total | 665 oz. | |
| Average | 28.5 oz. / hour | |