Better Than Sugar for Fueling Long Rides? by Joan Kent, PhD

“Sugar is bad stuff, but what should I eat on a long ride?”

 

Over the years, many cyclists have asked me that question. So I came up with the idea for Dr. Joan’s Potato Goo. (No, it’s not a brand name, just my private, silly joke.)

 

I’ve used Potato Goo successfully on many rides, including centuries. My late, very great coach made it the staple of his diet on long rides (he also ate other foods on ultra-distance rides).

 

I often made extra Potato Goo for group rides, and it developed quite a following. Potato Goo gives you the recommended electrolytes (potassium and sodium) AND the fastest carbs going. Much faster than sugar, without the side effects.

 

Not one for complicated recipes, I make this the easy way. You’ll need:

— Raw potatoes of any type (organic red potatoes have a terrific, smooth texture)

— Salt (sea salt is ideal because it contains minerals)

— Water

— Snack-size zipper bags

— A food processor.

 

How Easy Is This?

 

1)Select 3-4 potatoes and cook them – bake, boil, or microwave – with skins, till they’re soft.

 

2) Let the potatoes cool. Slice them & place in the food processor with some sea salt. How much salt depends on the number & size of the potatoes, but you’ll need to taste the mixture once you’ve begun mixing. It should taste salty, but not overly salty. More on this below.

 

3) Add a little water to make a paste. You’ll be squeezing the Goo out of the corner of the zipper bag, so adjust the consistency. Too thick won’t squeeze out easily; too watery will make a runny mess.

 

4) With everything in the food processor, start it & let it run until the Goo has a uniform texture.

 

5) Taste it to check the salt; add more if necessary. Add more water if necessary. And done!

 

6) Spoon the Goo into snack-size zipper bags. Fill each bag with only the amount you’d want to consume at a rest stop. Just bite off a non-zipper corner & squeeze.

 

Once they’re open, the zipper bags are messy, so take a lightweight plastic bag with you and keep the empty Goo bags in the plastic bag inside your jersey pocket till you find a place to dispose of them.

 

What Makes Potato Goo Work So Well?

 

Glycemic index is hardly the be-all/end-all, but this is one instance in which it’s quite helpful. The GI of potatoes is higher (faster) than that of sugar, so the potatoes start working almost immediately. You can readily feel them. There’s no sugar crash, and they don’t cause the gastro-intestinal upsets often associated with fructose – a common ingredient in many bars and sports drinks.

 

If you’re sensitive to sugar, this is a better way to fuel because you won’t be dealing with sugar cravings, a sugar crash, withdrawal, or other after-effects of sugar consumption.

 

One caution: No nutrition surprises on Race Day!  Try Potato Goo on a training ride first. Know how your body responds before you invest 100% in it.

 

Dr. Joan’s Potato Goo has worked for runners, indoor and outdoor cyclists, and indoor endurance rowers. I have confidence it can work for you.

 

This is only one recipe from my book The Sugar-Free Workout: 7 Healthy Ways to Fuel Before, During and After Your Workouts for Max Results. You can buy it (only $2.99 USD) right here: www.LastResortNutrition.com .

 

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar.