The Paceline 154

The Paceline 154

Last weekend, Selene rode the Lu Lacka Wyco Hundo, a 100-mile ride in northeaster Pennsylvania with its share of dirt roads, steep hills and, on this day, plenty of cold weather and rain.

Let’s just say it was an adventure, but the best part was when she met Paceline listener Bill. God bless Bill. Also, God bless grilled cheese sandwiches and hot soup with coffee (though not in the same bowl).

Patrick had a day of similar length, but the weather in California was notably better, though his legs, less so. He mentions something about getting humbled.

It may have been all the gels he ate. Or it may have been the steep hills. Or the singletrack. Well, definitely the singletrack … on a gravel bike. It was one of those days. And now he’s wondering how he does the last of his preparation for Dirty Kanza.



The Paceline is supported by Eliel Cycling. Crafted in California, the Eliel brand combines the latest technology with cycling tradition to deliver an experience that is authentically California. View their retail gear and custom program at


Show links:

Wahoo Elemnt Roam

Selene’s story in Bicycling on the best roads in America

The Assos S9 Equipe Bib Shorts

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  1. Lyford

    Everyone processes food differently, but for me gels are in the “dire need only” category. They just don’t sit well. For regular fueling on a long ride real solid food works much better.
    Commercial packaged sports food is great for convenience and shelf life — you can dig it out of your bag six months after you lost it and it’s still fine to consume. But for planned long rides I try to start with something homemade. It’s also nice to have something that’s not sweet for variety.
    Easy rice bar example: Cook sushi rice with diced fresh ginger, garlic, tamari. When cooked, mix in natural peanut butter. Moosh into oiled pan, cool, cut into bars and wrap.

    1. Selene Yeager

      I tend to agree. I have to be pretty careful with most commercial packaged sports food because it’s just got too much stuff in it. I can eat anything over 4 to 5 hours, but get into the real long stuff and those foods don’t do me any favors. I have to be very careful with gels and I can barely choke down chews after a certain point.

  2. AnnieB

    I too am doing the DK 200 this year. My fueling strategy that has worked over the last several years for some big mtb races is to alternate every 30 minutes between 1 gel and a bar (or 1/2 bar, about 100 calories) Thus 200 calories per hour. At the moment I am using JoJe bars, I find they hold up well and taste good enough. I use a Revelate Feed Bag on my handlebars, and the 1/2 bars go in the main pouch, unpackaged. The gels go in the front pocket. About 4-5 fit there at a time. Extra fuel is stored in my hydration pack. I did my big training ride of 170 miles last weekend and this is all the food I had. Skratch was in my hydration pack.My stomach never got upset and I never felt hungry. I would like to do more homemade food but it is not as convenient. It takes up more room and it doesn’t hold together as well when you need to have one hand on the bars at all times. I eat as close to every 30 minutes as the terrain will allow. Top of the hour is a 1/2 bar and at the 1/2 hour is a gel. This way if I can’t remember if I ate a bar or gel last I just have to look at what part of the hour is coming up. Boring but it works for me.

  3. Sean Morrissey

    Patrick & Selene,
    As always… thanks to you Selene for the accompaniment on my ride into work! Both rides sounded stellar… I’m going to find my way N one of these days!

    Selene has given you exactly what you need, here: real food is your friend. And I think she’s right that you were shy on calories. One year I did 8 Hours of Boggs on Gels only and didn’t really enjoy it… all my other big races I’ve lived on real food for many, many hours. Make rice cakes or sandwiches or whatever makes you happy – cut into 1/4s and wrap in easy to deal with foil or the like. I always keep some gel or blocks in the pocket and eat them whenever I want as sort of a “dessert” or treat.

    Also – figure out what you can handle for calories per hour – you’ve got a couple of weeks to figure this out. You will be at a deficit on the day as you simply can’t replace what you are putting out – even at endurance pace – so the more you can tolerate every hour of the ride is going to make a big difference. Take that number that you are going to get down in calories and know what that translates to in terms of the food you are using.

    1. Selene Yeager

      Real food can work wonders for those events! I ate THREE sandwiches for Lu Lacka Wyco Hundo (because we were so cold, we were really burning through energy! That’s more than I would typically eat…but I felt GREAT). It’s super easy to fall behind in something like DK200 and then you’re in trouble. I generally try to replace about half of the calories I’m burning according to my Wahoo, which means eating about 200+ an hour.

  4. Lyford

    To loosely quote Allen Lim : “Imagine sitting on your couch all day eating nothing but gels. If that turns your stomach, what makes you think it’ll be any better on a bike?”

  5. Justin Schultz

    I loved the story of Selene’s experience riding the Lu Lacka Wyco Hundo. I chuckled when she said she almost went to go see Avengers Endgame for 3 hours. Keep up the great stories!

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