On the bike, most cyclist eat a very high carbohydrate energy gel or bar. The typical gel is 85-100% calories by carbohydrate. The challenge with an ultra event like RAW or RAAM is that performance and recovery become one continuous activity. Since you are performing continuously at a sub-aerobic threshold level, the nutritional needs are different, and it's something the body must adjust to. The key elements in the plan are:
My This coming weekend is the next progression in the endurance training block 2. I have a 6 hour/115 mile ride planned for Saturday, and will be riding from Tucson to Kitt Peak and back with some of the University of Arizona cycling team on Sunday. Sunday's ride will be about 135 miles, with the climb to the summit. Even though I'm an astronomer at UA, I don't get up to Kitt Peak very often. The mountaintop a cool site, and should be an epic climb. I'll need a ton of food.
My RAW Story, Day 31: 181 days, 4 hours to RAW 2019.
My interest in ultracycling dates back when I first started seriously riding a bike in college in the early 1980s. This is my RAAM story preparing to compete in the Race Across the West in 2020 and RAAM 2021.