Gluten Free STP

I'll be doing the STP for the first time this year. I need to be Gluten Free but it from what I have heard there will not be many GF options at the food stops along the course. Does anyone have any advice for planning a GF STP?


Check out Allen Lim's "Feed Zone Cookbook" for some GF ideas.

It would be nice to get some confirmation from Cascade that GF riders will have options.

Good Luck!

You can expect fruit at all of the free food stops --  Kent, Spanaway, Lexington, St Helens.  Typically oranges, grapes, and of course bananas.

The sandwiches and roll-ups are pretty much bread and wheat tortilla.  Not sure how you are with eating the fixin's within a turkey/lettuce rollup for example -- I know not all GF dieters are allergic and can simply toss the outer breads.

I'm know most packaged snacks such as granola bars and Clif have some wheat.  Some stops had packaged rice crispy treats :)

Most of all note that you will be riding by plenty of grocery stores and convenience stores.  About 4 blocks beyond the Kent stop is a QFC.   Just 1 block around the corner from Spanaway stop is a grocery store in a shopping strip.  St Helens stop is right on their main drag.  This goes for all riders, not just those with specific needs.  With 10K participants, you'll often find fellow riders in these locations -- even in fast food joints.  Just sayin'.

Lastly, my wife just brings what she can to be self sufficient such as Kind Bars or whatever else makes sense.  Check out Honey Stinger, etc..  And then have anice restaurant meal at your overnight location.  I appreciate that you are thinking ahead.  Have fun.

STP has to feed 10,000 people, and there's just not a lot of ways for them to get everyone through the lines if people are picking and choosing their food. 

While I am far from gluten-free, I know that on long rides, I do not do well with wheat. I've carried brown rice salads in my bike bag. You will need to consider some combination of eating what's provided (fruit; some years there's smoothies, popcorn, cold cooked potatoes), foraging as Will suggests, and bringing what's working for you now on your training rides.

My kids all have celiac disease, so these are familiar issues in our family --- especially for our 15 y.o. daughter, who has become an avid long distance cyclist. I can't speak highly enough about gluten-free Hammer Nutrition drink powders; she and I both use them as our primary electrolyte and fuel source for all longer rides.

After a lot of experimenting, last year I had the strongest one-day STP of my life, and I'd estimate 80% of the calories came from Hammer. Most of the remainder was fruit and protein from rest stops. Was able to carry all the powder in my jersey pockets, pre-measured in ziploc bags. For me and my daughter, the perfect mix ratio is four scoops of their HEED (for electrolytes and carbs), and one scoop of their [soy-free] Vegan Protein (for protein). I mix up a large batch of this, and then measure out roughly 1/3 cup of powder per large water bottle (we used our longer rides to figure out this proportion worked for us - not too strong, not too weak). Especially as the day warms up, my goal is one bottle per hour.

I'd mention that we don't use their Perpetuem drink mix, which is specifically marketed for 2+ hour events, because it's soy-based and I have a soy sensitivity. Also, I don't believe it's gluten-free.