Thursday, July 4, 2013

RAAM: Chris Ragsdale's first solo Race Across America

Local endurance athlete finished his first RAAM eleven days ago. Here is his report. 

"Here I am 11 days after having gotten off the bike from Solo RAAM 2013. Approximately the same amount of time it took me to finish the race. It hit me in the shower that finally I feel ready to sit and tell my story. I've been contemplating it for a week now. You know work, family, downtime, chores, I'm still processing obviously. A lot can happen in 11 days and it often does. This was my first time doing RAAM. I have done a lot of Ultra distance racing, a couple dozen events lasting 24 hours or more.  When asked about those events people would say, what is it like out there? or What do you think about? or How do you feel?  I would say well it's crazy I go through all kinds of feelings.  That's the great thing about an Ultra race.  You're out there so long that you have enough time to feel every way.  I go through anxiety, fear, stress, I feel excited, aggressive, angry, peaceful, fulfilled, supported, passive, and lost. Most of those things and more run through my thoughts during almost all of my races. This race is the equivalent of doing 10 in a row.

RAAM is 3,000 miles and the clock never stops. The route this year went from Oceanside California to Annapolis Maryland; we left on June 11 at noon. Well, my start time was 12:53--we went off on a time trial start process. So we each were brought up individually, names called out so the crews and locals that were watching could put a face to the name. I had been standing in the ocean a couple hours earlier with my friend and crew member Matt.  Now i'm standing at the start line of what would be the biggest event i'm likely to ever take on. I was thinking about how grateful I was to be there. Standing there I was present to how fortunate I was for having gotten to this point.  The race is a Big Deal to the minority who know about it. I've been aware of it for more then 10 years. Had all kinds of thoughts about it, everyone has their own.  It's amazing, crazy, inspiring, even impossible. For me it's a process.  One that was about to go into its next phase.  I had decided shortly after PBP in 2011 that I thought I wanted to give it a go, that finally I was ready. Over the next 2 years I organized, planned, and had to raise enough money to make it happen. RAAM costs a lot of money. We need crew people and resources to do it. Standard protocol is to feed and shelter the people who have so generously volunteered to take 2 plus weeks of their life off to help.  I decided on a small crew to keep expenses and drama to a minimum.  For a 6 person 2 van crew we estimated our budget to be $25,000. Sounded like a lot to me, I kept looking at our spreadsheet trying to find ways to pinch here and there.. By May and some small miracle we had managed to raise enough. I  had also managed to land some sponsors. Getting sponsorship is a difficult process. This is a small niche sport and financial times are tight. Fortunately companies started to come forward: Redpoint Coaching stepped up as Tittle sponsor, Volagi bikes, Assos, McHale Performance and Byrne thermal, and Dumonde tech, and other companies had been helping me already like Seattle Performance Medicine and Olson's. While I did have some companies pitching in, a lot of the money that came in was from friends and supporters. I asked for money to help make this event happen. I simply could not afford to do it otherwise and more then 100 different people donated, that is inspiring. Some donated multiple times. Looking back through the list now I see how these people have come from all walks of life, many of which have nothing in common with one another. They are my riding friends, people from work, neighbors, strangers, people I knew growing up, and some people I barely know at all.  They made it possible for me to stand at the start line, and I am eternally grateful for it. Gathered around the start line I find myself more relaxed then I had thought. People were huddled around racers in small clusters and the locals were lining the start to see what this was all about. I had anticipated more people, a bigger stage. Entering the start area I was more focused on the clock than the people, soon there was no more thinking, planning, or preparing, only the doing. When the clock starts there are no do overs, no time outs, what ever happens happens.

Led by a tandem and followed by Micky Dymond with a camera strapped to his chest I take off. There is a neutral stretch down the trail until we can really race. We chat, I don't remember about what but it's pleasant and I notice the slight tail wind. Then I'm off alone for now, I will see the crew about an hour into the race for the first time. It's business as usual, the legs never hold me back early in a race, I can hardly tell they are there. I push till the breath is noticeable and focus on it. I told myself this race I wouldn't let the breathing get heavy early. A lot of racers use power meters, some still watch the heart rate.  I have always used the breath, legs and head. Early on I focus on the breathing. Usually I keep it heavy but controlled early in the race.  This race I would keep it out of the heavy zone, keep the breathing noticeable but not heavy. This method is good for the first few hours, eventually the limitation becomes the legs. I focus on keeping heavy pressure in the legs. Only letting up to relieve the back and feet. Heavy pressure through the pedals, that is the pace. After a few hundred miles the mind wonders. My pace is eventually driven by the amount of concentration I muster up. How focused on the moment I can stay. Thoughts and feelings coming and going constantly distracting my body from doing more damage. Focus, stay in the moment, make a difference here, make a difference now, re commit, re focus, a little more, right here, right now. I caught maybe a dozen of the RAW racers before I got to the crew.I caught maybe a dozen of the RAW racers before I got to the crew. The Race Across the West racers start just before us but stop in Durango. It got hot much sooner then I thought, only a couple hours in and it becomes the focus of my thoughts. Climbing Mt Palomar I get passed for the first time. Reto, last year's winner, comes past me on the climb at close to twice my speed. He smiles and I wave. I continue to look over my shoulder. This year is supposed to be an epic battle. 3 past winners are all here and a handful of guys who have seen the podium before are chasing them. Lots has been talked about with regard to my being here. Americans haven't gotten a win here in a long time. I'm here to do my thing, my best, for me. When the sponsors, friends, and media crews are all gone and I'm in my darkest hour, that's what will matter. More than 30 minutes go by from when Reto passed me and finally Wyss from Switzerland comes by, about as long again and Strasser goes by.  It's a long race but I thought they would be closer.

In the desert the first evening, the crews change and I change bikes.Terry, Louise, and Matt had started with me and they would now hand the follow van over to Bob, Mike, and Sol.  I hop on the other Volagi. I had one set up close to stock with the disc brakes and lighter wheels and another set up with traditional wheels, both had clip on aero bars.  I went from the climbing bike to the more TT set up with aero wheels. It's dark now but it's also over 100 degrees. We haven't been racing long but it feels hard.  I get a leg cramp, that's odd, I never cramp, keep going. The first night feels noisy, lots of racers, lots of crews, lots of questions. I continue to feel things out. During the night we have to stop for gas and while doing so Mike accidentally steps on a giant toad. We continue on, racers are strung out like climbers on a mountain. Lights shining and evenly spaced this is a non drafting event so we are spread out long. We have to stop again I'm not sure for what, I'm only focused on how far the other lights must have gone. I chased for 2 hours to find that when I caught them the lights were now out. The sun was rising and gaps had grown. Soon I would have my first radio interview. 

I had gotten hooked up with Cardo radio systems. It's a small device that goes on the back of my helmet and has a small ear and mic piece that I can talk into.  It is wireless to my phone and can be paired with another unit worn by a crew member in the van. It allows me to talk hands free to who ever is wearing one in the van or talk blue tooth through my phone to anyone anywhere. So when I was asked to do interviews during RAAM I said sure.  My home town radio wanted to do a daily interview and so did George Thomas with OTTP radio. I spaced them out by a couple hours and had them both in the morning. The first was at 7am EST, the second was at 10am MST. All race communications were to be done in Official time which was EST regardless of the time zone we were currently in, we would go through 4 time zones. Try figuring it out with no sleep. 

The first morning was fun, changed clothes on the side of the road and got ready for my first full day's work.  I would see my old friend Alan who had moved to Arizona. I told him I would be to Congress about 24 hours in.  He met me on the road before I got there. He had crewed before and he knew the drill. We hugged and smiled and I rode on.  Congress time station had a pool, I wasn't going to pass it up. There were other racers there I think, did I mention the pool. Shoes on and more food in the belly, I took off and up the Yarnell grade. For a moment at the intersection they had recently repaved the road and the Garmin read 126?  Moments later it read the usual 110. I felt great on the climbs out of Congress, I passed riders, and enjoyed the beautiful scenery, there was pain but I don't remember it. Pain is a funny thing, It means different things to different people and it shows up in different ways on different days.  Most try and avoid it, some seek it out. I usually make it present and then just acknowledge it, seek to understand it. Where is it coming from? and what is it capable of? If I ignore it, it will get bored and go some where else, maybe my feet or hands. It's like a game of chicken. It can't possibly stay there forever, It will run and hide.

It gets dark again, we are in the mountains still. I'm getting tired, we had planned for our first stop about 40 hours in. It was just less than that when I stopped, 90 minutes sleep in the van, time to go again. We go through a large college town late at night, I'm sure we are lost. Soon another crew exchange. At the crew exchanges I started binge eating. While riding I was constantly eating, at least as much as I could. But when we would stop to swap crews as a way to distract me from the ordeal they would give me gigantic piles of food. I think they thought I wouldn't notice they were swapping if I was distracted enough. And so it went, town after town, bottle after bottle. I would ride to the next crew exchange. That is where the best food was. For the longest time the plates of food would come every 12 hours. Eventually I had to wait 15 hours until the good food. I was told by one RAAM vet that it was more like an eating competition than a bicycle race. I think he was right, It's a good thing I have a good gut. Never a single issue with the belly and proud of it! My mouth however fought back, sores and achy teeth another new experience.

After the first sleep we found a routine. 22 hours on, 2 hours off, pretty much. Sometimes I was slow getting out of the van. Sometimes I would sit a little extra at a clothes change.  In eastern Colorado on day 4 I stopped for a shower. I know quite a few RAAM vets and I made a point to talk to most if not all of them before taking this on. I would ask them everything, some would have tons of advice others much less. One thing was common: Stay On the Bike. Hmmm just noticed that's SOB. The clock never stops, 0 mph is tough to make up for. So I worked through things, I mentioned the pain thing already. It showed up in the feet and then cramping, then the heat would mute it all. It showed up in the knees and quads. There were times when I had to push my leg down with my hand in order to keep things turning, it happened a lot.  The crew was great, they would work so hard to find solutions for me. Sometimes it would work, sometimes it wouldn't. Get to Annapolis SOB 

America is big, and the weather changes, those things I knew. But if you never go inside, the conditions feel erratic, it changes so quickly. The reality of that has never been more clear. In 10 days I experienced teeth chattering cold to the point I could barely keep my bike straight and heat that hurt my nose and throat to breathe in.  The heat radiating off the ground cooked my knees like potatoes in tin foil.  I felt the sand ripping at my skin and eyes in a sandstorm in Utah. I experienced the fury of the storms over Kansas. And felt the calm cooling rains that reminded me of home.

The people, one of the reasons this race is so amazing is the people.  At only 11 days after the race I am forgetting where the pain was? and when? I'm forgetting what I was frustrated about and where we had issues. I don't remember which State was on what day. Or what the height was at the top of the hill. I do remember the guy in Ohio driving past me honking and then rushing into a parking lot and running from his car to the street with 2 small signs that read GO CHRIS.  I remember standing outside a hotel with a man who wanted his picture with me, he kept asking questions and I could see the inspiration in his eye. Coming over the top of the climb in Indiana after having experienced a LOW and having a rider introduce himself as Jim Rosa. We had met years ago at the National 24 hr and he had been tracking me and drove down to support. Jim rode his bike up the climb and then turned around when he saw me coming. We rode down together and he wished me well and mentioned riding together years ago.  He had put signs on the side of the road on the descent. Chris is #1,  Top American,  Go Chris etc.  I remember the Crew.  All of them doing everything they could to help me get to Annapolis. Crewing is tough, I have done it, but never on this scale. It takes a lot of patience and commitment. We were going painfully slow from one side of the continent to the other and they kept with me. It has been 11 days since I finished and it took about that long for me to get it done.  That feels like such a long time now and I know it was for them. They were driving and shopping and prepping food and bottles, taking pictures and logging spreadsheets for days and days and days on very little sleep. It was crazy hot and that Van stunk like hell. That's how committed the Crew was and needed to be for me to get to Annapolis. I can't thank them enough. The final days were dominated by the thoughts of seeing my family. They were at the finish line day's before me, never before have I experienced time in this way. The beauty of the land around me and the caring support of the crew next to me were a muted back ground to the vision of being with my wife and kids again. It was all that mattered but I needed to take the slowest and most painful way to experience that vision. It had to be done that way and it was torturous and unlike anything I have experienced. I felt isolated and alone, there was nothing anyone else could do. The only thing that made a difference was the rotating speed of the wheels beneath me. And it felt as if there was tar in my hubs. I simply couldn't go as fast as I needed to, the last days would take an eternity. Since finishing the race I have dreamed about it almost every night. Some times waking in the middle of the night " did I finish? did I make it?" Are they nightmares or just reminders? 

Mesmerized by the people and the process of RAAM at some point my race became more about survival. It was focused entirely on managing my process in a way that would have me Finishing in Annapolis. Strasser the Austrian had distanced himself from the field by the largest margin ever. He would go on to redefine what is humanly possible, crossing the country faster then it had ever been done. If we pay close attention, things like that can impact all of us. I like records, they set a frame work.  Often when looking into an Ultra race I will look at the record books. That is the frame work for possibility. It is the measuring stick upon which I judge my potential.  I'll go on to train, plan, and visualize according to the best case scenario. I like that process, I feel inspired, motivated. I've been fortunate over the years to have created some records. On this occasion I was much closer to the back of the race then I was the front. But my process was the same. Dream big, do what I can in the here and now, focus my energy, believe, my thoughts and feelings matter but the only thing that makes a difference is what I do about it. The crew and I made it to Annapolis 10 days 23 hours and 20 minutes after taking off from Oceanside. Official finishers of the solo Race Across America."




Tuesday, May 21, 2013

The "legal cycling rights way" is not always the best way


Most of us know our rights as a cyclist. A friend shared a story as to why we sometimes need to think outside of the box, as well as why using a mirror makes a lot of sense.

"Hey I had a great safety situation yesterday.

You know Paradise Valley road out by Maltby and such? Well it’s two narrow lanes in the woods and the white stripe is the bike lane. Normally traffic is fairly light but I think there is a construction project for which Paradise Valley is a junction. I was coming up a rise and saw a dump truck in my mirror a ways back still. I could tell that we were going to reach the crest at the same time, give or take. As I approached the crest I could see over it to find another dump truck coming our way. All three of us were going to be at the top of the hill and the two drivers would be blind to each other until just shortly before they passed. Now, of course bikers have the right to be on the road—right? We also have the right to get the hell out of the way of colliding dump trucks! I stopped my bike, dismounted and scurried up the woodsy sloped shoulder to let the two monsters pass. It could have gotten really ugly if my presence had forced the driver away from me and into the opposite truck’s lane. So I decided to live and ride another day!

That was a first. I hope last."


Friday, May 3, 2013

In memory of Lance David, the cyclist killed Wednesday on East Marginal Way


When I read the article about this accident, I didn't see many details of what happened to cause it:

I rode through this area hundreds of times during the ten years we lived in Downtown Seattle. I've been trying to picture how this tragic accident could occur, as more details have not been forthcoming. What we do know is that the cyclist was very experienced. His name was Lance David:

Team HPC member John Pottle was good friends with Lance and rode with him a lot.  John emailed me to remind me that while I didn't know Lance, I had ridden with him on a Hills of the West Coast ride. John was on that ride, as was Team HPC member Greg Barton.

After I started writing my cycling blog in June of 2008, I would write a summary article on almost every Hills of the West Coast ride that I led, including 8/7/11, the day when Lance made the ride. I try to learn something every time I ride my bike, and that day was no exception. I learned from Greg that day, and I learned something from Lance:

In his email to me John wrote, "Your piece was a source of great amusement to Lance and his friends - good natured ribbing only." I’m honored to know that my comments were a source of amusement to Lance and his buddies. In addition to John’s comments to me, I learned of another friend of Lance’s when he posted a comment to my original blog. Clearly, Lance was a respected cyclist and a good guy all around.

It’s always sad to read about a tragedy like this. Please be safe out on the road.

Sunday, January 20, 2013

The Chill Factor


Back in November, I wrote a short article for the Cycle U Newsletter titled The Art of Riding in a Straight Line. I also published the article as a post on this cycling blog:
http://tomsbicycleblog.blogspot.com/2012/11/coachs-corner-tip-published-in-todays.html
Being able to ride in a straight line sounds like pretty basic stuff; the kind of thing most of us struggled with and ultimately mastered when we were about six years old and the training wheels came off. Right? "Riding in a straight line" takes on a whole new meaning and level of significance when you are in a race, or in a rotating paceline at 22+ mph. 
David Longdon, Team High Performance Cycling Powered by Cycle U co-manager, has written a blog about wintertime group riding. In his blog, David offers some great safety advice. Of particular note is his concluding paragraph:
Periodically there are reports of riders with abundant physical talent but limited group cycling experience at local races or group rides who do something that causes a crash or some other problem. The typical remedy usually includes yelling, harsh words, and hurt feelings. If this describes you, the best way to avoid such a situation is to swallow a humility pill then learn and practice the basics before jumping into the deep end of the swimming pool. Take a clinic at CycleU and see what the Online cycling forums have to say. Practice regularly. If you are joining a new group ride make a point of introducing yourself to the ride leader before the start, and let him/her know you are practicing your group riding skills. The ride leader may ask you to ride at the back of the group and observe, and maybe give you some tips about joining the fun.
Whatever path you take, group riding is one of the most enjoyable facets of cycling and I encourage you to get the skills and find groups that work for you.
A rider could be the next Lance Armstrong (I have not come up with a replacement phrase for this yet!) in terms of strength on the bike. If his group riding skills resemble a bull in a china shop, admiration for this rider's fitness will be far overshadowed by the chill factor caused by his lack of skill. 
David's advice is very good advice.



Friday, November 9, 2012

Coach's Corner tip published in today's Cycle U Newsletter

The art of riding in a straight line 
Coach Tom Meloy provides a few key pointers on how to ride in a straight line. 

When you ride solo, wavering puts you at risk in traffic. With a companion, you can't ride side-by-side if you aren't steady and comfortable. And the fastest way to draw unwanted attention from experienced roadies is to wobble in the middle of a group. 

You can quickly improve your ability to ride a steady line. These tips will put you on the straight and narrow. Relax. You need a loose, supple upper body. Be aware of tension in your neck, jaw and shoulders. If you're rigid, the bike will move in jerks and twitches. 

Flex your elbows. By keeping your elbows slightly bent and loose, upper-body movements won't automatically be transferred to the handlebar. The road's bumps and jolts will be absorbed, helping the bike float over irregularities rather than flinch and dart. 

Of course, staying relaxed is easy to say and hard to do -- like when you're riding between traffic and a ragged road edge. Concentrate on steady breathing to reduce the upper-body tension that pins your shoulders to your ears. By staying aware, you can make relaxation a habit. 

Look up the road. Staring at the pavement ahead of your front wheel guarantees you'll ride like a kid on his first solo voyage. The farther up the road you look, the steadier your bike will be. 

You'll soon learn the technique of "split vision." This allows your lower peripheral vision to monitor things like potholes and cracks as you pass them, while you focus on a swath 30 to 100 feet ahead. 

Watch the line you want your bike to take and your wheels will go there almost magically. Look directly at bad things and you're likely to hit them. 

Practice. Try these techniques by riding along the white line that separates the traffic lane from the shoulder. Relax, keep your eyes up, and see how long you can stay on that thin stripe. It'll feel smooth under your tires to let you know how you're doing. 

To prove a point, also try to ride the line while looking down in front of your wheel. Wobble city!

Friday, August 24, 2012

Lance Armstrong: Best of the Best...Regardless

I wrote the article below on December 18th, 2008. Lance Armstrong had just announced his comeback attempt to win the 2009 Tour de France. It now appears that he should have stayed retired and kept his mouth shut. But hey, he has a big ego and he must have missed the limelight. Well, he's certainly back in the news.

Lance Armstrong won seven Tour de France races in a row. No matter how you cut it, no matter how you view it, he is the best of the best of all time, regardless of how he accomplished it.

From a competitive standpoint, it simply doesn’t matter whether he used performance enhancing drugs or not.

It has been pretty well established, without naming names here, that virtually all of his main challengers in his seven tour victories were either directly or indirectly associated with some type of devious and clandestine plot to artificially increase their own chances of winning the tour.

Lance Armstrong beat them all convincingly.

This is not intended for anything other than pure speculation, but the way I see it, there are three possible scenarios that explain his dominance in the Tour de France:

1) Armstrong is an extremely talented athlete, even at the rarified elite level, and he raced clean. His incredibly focused and specific approach to the TDF, his mental fortitude, his bike handling skills, his drive and dedication to be the best, enabled him to overcome the illicitly gained “advantages” that many of his competitors had. He also consistently benefited from not only the strongest team, but a team that was extremely well coached and dedicated entirely to his cause. Depending on the drug, how it is administered, and the doctor interviewed, one is led to believe that drugs in sports can give an elite endurance athlete anywhere from a 5-15% performance edge. Armstrong closed, and then exceeded that gap, entirely through natural methods.

2) Every top level professional cyclist of the era was taking performance enhancing drugs. Armstrong had more talent than anyone else, still had the best team, still had the mental toughness, and therefore was able to dominate the 180+ person professional peloton and win seven Tours in a row. The “playing field” had effectively been leveled, and he still was the best.

3) Every top professional was taking drugs, Armstrong still had the other advantages, and in addition to that, he had the best medical team.

Regardless of which, if any, scenario makes any sense at all, one fact remains. Lance Armstrong is the best cyclist ever to compete in the TDF, and then there are the others, all five time winners. Seven of a kind trumps five, and Armstrong’s tour victories came in the modern era. As in most sports, today’s cyclist athletes are more highly trained and talented, and consequently participate in a more competitive sports environment.

Jack Nicklaus dominated professional golf in an era during which it has been acknowledged that there were a few top level golfers who were quite a bit more talented than the rest. In fact, they were called the “Big Four”, and there was Palmer, Player (this has to be the all time greatest name for a pro athlete!), Trevino, and Nicklaus. Most of the major tournaments of the day were won by these four, with Nicklaus being the most dominant. In today’s world, the Big Four could be equated with the “Big 100”, as the skill level is so elevated just to gain entry to the professional golf tours around the world, let alone win a tournament of any kind, that a type of parity has occurred.

Despite this perceived parity, Tiger Woods has managed to dominate the game like no one since Nicklaus, and he is well on his way to being the greatest golfer of all time. He is the Lance Armstrong of golf.

Most physiologists seem to agree that in terms of raw physical capacities at the highest levels of elite cyclists, differences of a few percent exist amongst the athletes. Greg Lemond reportedly had a Vo2 max of 90, and that number has been associated with Floyd Landis. Armstrong’s team has largely been silent on this subject. After Armstrong retired, Dr. Ed Coyle published the results of a long term study of Armstrong’s physiology tests. These tests dated back to the early 90’s when he was first a member of the international peloton, and long before his cancer. Even with Armstrong’s well documented weight loss, Coyle’s tests revealed a Vo2 max of between 82 and 84 when Armstrong was at his peak.

While this level certainly places him among the most physically gifted endurance athletes in the world, his aerobic capacity as measured by Vo2 max alone does not alone explain his dominance. Of course, there are many other physiological metrics critical for success, but Vo2 max has long been one of the gold standards, along with power at LT, that has been used to gauge an athletes’ odds for success.

As I stated above, I don’t really believe it is important exactly how Lance Armstrong was able to win seven Tours in a row. He was the best of the best amongst a very deep, talented field, many of whom have been linked to drugs.

I think he is still the best, and I think he has come back to prove it. At age 37, out of the game for almost four years, he has reentered the sport. He’s done so at a time when even the harshest critics of cycling feel that significant progress has been made in the fight against doping, and that the 2009 Tour should be one of the cleanest tours in the last two decades. The playing field should be as level as it has been in a very, very long time.

Why would he come back if he didn’t intend to race clean? Why would he risk his legacy when he has nothing to gain, and everything to lose?

Just imagine if he wins the Giro, and/or the Tour de France. That will shut everybody up, once and for all.

Wednesday, August 1, 2012

Article on Nutrition and Hydration in today's Cycle U Newsletter

Nutrition and hydration for long-distance cycling
by Coach Tom Meloy

Before I address hydration and nutrition, note that a taper should be incorporated before a big event. While you can't do anything to boost fitness in the last 7-10 days before a ride, you can definitely boost fatigue. Rest two days before the event, drink a lot of water, and do a short ride the day before to keep the legs loose, perhaps using a carbo loading strategy.

Hydration and electrolytes: For the vast majority of athletes, the easiest way to improve training and racing performance is to consume more fluids. When you're well hydrated on the bike, your muscles function better and you are able to regulate core temperature better, which mean you can produce more power.

The electrolyte repletion rate is generally adequate if 300-600 milligrams of sodium are consumed each hour in a divided dose format in the presence of other electrolytes such as potassium, magnesium, chloride, and manganese. Using Nunn or Endurolytes is one way to get additional electrolytes. Eating salty foods is another, as what the body needs most is sodium. People who sweat heavily need more sodium. Cramping during or after a ride is typically an indication that you didn't have enough sodium.

Your body likes balance. Consuming too much water and no electrolytes during extended exercise is not good and can cause hyponatremia. Some still recommend drinking at least 20oz of fluid per hour, but this doesn't work for everybody.

The best hydration strategy: "Drink to thirst, salt to taste." For less stomach distress, drink in big gulps. Drink whenever you eat solid food on bike. Try a sodium enhanced sports drink like Gatorade Endurance or simply add a pinch of salt to regular Gatorade. I've found that if I don't taste the extra salt, my body needs it. If I taste the salt, I've been getting enough.

As long as you are carrying the weight of two full bottles, I recommend both be filled with a sports drink, but this may be too much sweetness for some people.

On the ride nutrition: Aim to replenish about 30% or a little more of the calories you burn each hour. Over-consumption leads to gastric distress because your body can't absorb and process the fuel fast enough. For an athlete who is burning 800 kcal per hour (very high intensity pace), this would amount to about 240 kcal/45g of carbs (one Powerbar or Clif Bar). The body can process roughly 60 grams of carbs per hour. Endurance riding typically burns 500-600 kcal per hour.
Overloading the system slows it down; starving it brings it to a halt. A simple rule of thumb is to eat one bar an hour and have a sports drink in at least one of your bottles.

A common mistake is to wait until two hours into a long ride to start eating. I like to see athletes start munching 20 minutes into a ride. Rather than eat a bar every hour, nibble on it every 15-20 minutes. You are striving for a constant flow of fuel.

I'm a big believer in eating real food on long rides, but each athlete needs to find what works best for them. People have done the entire RAAM across the country on nothing but Hammer Perpetuem and gel, but not many people are as focused as those riders are! If using a "liquid food" such as Perpetuem, I've found chilling it in the freezer and using an insulated bottle makes it more palatable, as does adding a little gel for flavor.

A little protein during a ride is fine but studies have not confirmed any real benefit. Be aware that too much protein tends to make one feel bloated during exercise. Eating four grams of carbs per gram of protein is a good rule (as found in a Powerbar or Clif bar).

After a hard ride, be sure to take in some carbs during the 30 minute window when your body is very receptive to restoring the glycogen in your cells. Chocolate milk, smoothies, recovery drinks, or regular sports drink all work well immediately after a ride. If you plan on another long ride the following day, eat more carbs than normal the rest of the day. If you are taking the day off, have a beer and reward yourself!

Test everything out in training. If you decide you're going to need 50g of carbohydrate per hour, try it in training and see if it works, and make sure you are matching the training duration and intensity as closely as possible. Keep the nutrition plan simple.

During ultra long events, variety is important because it keeps an athlete from getting complacent about eating. Overly complicated plans often cause more problems than they solve. Anyone who has completed a very long endurance event can tell you a story about a plan that had to be changed. When your nutrition strategy is simple it can be adapted relatively easily and remain effective.

Suffering through a "nutrition malfunction" during a 100-mile training ride can be a great learning experience. It's a good idea to do a minimum of 2 "nutrition training sessions" per month and eat and drink as you would in your goal event, mimicking the intensity and volume as much as is reasonable. It is often during these sessions that athletes realize their nutrition selections are too sweet, too syrupy, difficult to open/eat at higher speeds, too dry to eat at high intensities, etc. If reaching into your pockets is difficult, consider using a "Bento Box" on your toptube.

Recommended training foods:
Fig bars

Bananas
Boiled potatoes (in plastic bag with salt)
Dry fruit
Pretzels
Crackers
Sandwiches (PB & J, meats only on cold days)
Energy bars (but not protein, zone or balance bars)
Energy gels
Fresh fruit (tends to be low-calorie so combine with other foods)
Cookies
General nutrition guidelines:
Consume high glycemic carbs during exercise and for 30-60 minutes afterwards (pretzels, baked potato, cereal and banana, white bagel, white spaghetti, pancakes).
Eat moderate glycemic foods before exercise (muesli, whole grain spaghetti, sweet potato, banana, orange juice).