Discussion
Does anyone here buy into the gel bars/energy bars/isotonic drinks thing? I'm trying to get my eating and drinking right for when on the the bike for long rides and looking at the carb content of some of this stuff, it is only marginally higher for an awful lot more money than some of the stuff you can pick up in the supermarket eg fig rolls, bananas etc.
Im not sure about it, you can make your own "isotonic" recovery drinks very cheaply, its 1 teaspoon of sugar and a small pinch of salt into 1 litre of hot water (i put squash in to, to hide the taste). I have never tried the gel etc becasue it is so expensive, I just take bananas and choclate with me!
Hope that helps
Hope that helps
Have only used gels when competing in the triathlon, they're nice and light and pretty fast-acting.
Bought a batch of Torq bars from the tri show which are actually pretty palatable, and pack a lot of energy for the size/weight - good for longer rides to take a bite from every so often. Used to take Kelloggs Nutri-grain bars which still have a lot of energy and taste OK but are cheaper.
Can't say I'm too fussed about the drinks, water does me fine and it doesn't go manky when I leave it in my bottles!
Bought a batch of Torq bars from the tri show which are actually pretty palatable, and pack a lot of energy for the size/weight - good for longer rides to take a bite from every so often. Used to take Kelloggs Nutri-grain bars which still have a lot of energy and taste OK but are cheaper.
Can't say I'm too fussed about the drinks, water does me fine and it doesn't go manky when I leave it in my bottles!
Never used gels and the energy bars seem quite expensive so I prefer to make my own flapjack type stuff.
If out for an all day ride I will take a few small sandwiches of peanut butter & cheese or jam. Bananas are good but can be easily crushed and go all warm, soggy and yucky. Usually pick one up when out at a cafe.
For drinks I usually take plenty of water and a couple of energy powder sachets to add later when topping up at a cafe/local shop.
If out for an all day ride I will take a few small sandwiches of peanut butter & cheese or jam. Bananas are good but can be easily crushed and go all warm, soggy and yucky. Usually pick one up when out at a cafe.
For drinks I usually take plenty of water and a couple of energy powder sachets to add later when topping up at a cafe/local shop.
From my rowing days I can recommend soreen - lots of natural complex carbs. Bgels and honey are useful energy too, adn bananas are great (if a bit squishy).
I bought a big box of cookies & cream Powerbars from wiggle and I'm gradually chewing my way through them (they're really chewy when they're cold!) - they seem to have a nice oaty/sugary complex which is pretty tasty.
I have tried gels and they seem to work ok if you're in a hurry competing, but I find them a bit grim to get down - deffo needs water to drink at the same time.
As for drinks - usually water for short rides, but for the epics, I make up some weakish squash and a pinch of salt. I also refuel with Powerbars and bananas, and will often pop a pro-plus on the hour.
I find that can sustain me for a full day in the saddle.
I bought a big box of cookies & cream Powerbars from wiggle and I'm gradually chewing my way through them (they're really chewy when they're cold!) - they seem to have a nice oaty/sugary complex which is pretty tasty.
I have tried gels and they seem to work ok if you're in a hurry competing, but I find them a bit grim to get down - deffo needs water to drink at the same time.
As for drinks - usually water for short rides, but for the epics, I make up some weakish squash and a pinch of salt. I also refuel with Powerbars and bananas, and will often pop a pro-plus on the hour.
I find that can sustain me for a full day in the saddle.
Interesting thread this, as I have a 24 hour event coming up in a couple of weeks. Last time I nearly died as I wasn't really fit enough, despite doing it as a relay team. This year I'm much fitter but any tips on what to eat/drink during the event would be nice 
As for normal rides I just go with Haribo, flapjacks and orange Lucozade sport (mainly because I like the taste). I tried those gel things last weekend as we were doing two days of intensive trail riding in North Wales and they seemed to work pretty well giving a noticeable boost in energy levels (abet quite a horrid thing to get down your neck!)
As for normal rides I just go with Haribo, flapjacks and orange Lucozade sport (mainly because I like the taste). I tried those gel things last weekend as we were doing two days of intensive trail riding in North Wales and they seemed to work pretty well giving a noticeable boost in energy levels (abet quite a horrid thing to get down your neck!)
Depending on how long your riding for and how hard your going heres how i work it out
I do 1200-1600kj an hour, 1200 been a light ride but brisk, 1600 been flat out at max.(same as most people who are not off the average scale.)
If your carbo loaded before you go out you can measure how long it takes to get the wobbly legs and bonk...then you know for future rides.I can do about an hour and a half at max before the system is on empty.
I use these as ride fuel if i'm not going to be in debt of food... www.onesquaremeal.com simply because of their low gylcemic index, or slow release, so as not to have highs and lows like one gets with sugar.
I use any sort of glucose drink/gel/tablets if i can't get food in fast enough such as in a race of more than one hour thirty.Don't over load, theres no point sticking 5000kj down you neck for a two hour ride, even if your superman.
Post ride is the important one if you want to ride soon after, like the next day.I just drink water with sugar and salt as it is absorbed into the system faster than water on its own.This is important because if you've been riding hard and getting dehydrated, the water is taken from your blood, thus making your blood thicker when you stop...which is why its important to warm down.
Or you could just have fish chips and a pint of finest in the pub after a good blat round the hills
The difference between good food and planning is the difference between enjoying it and feeling like rat s
t for me.
I do 1200-1600kj an hour, 1200 been a light ride but brisk, 1600 been flat out at max.(same as most people who are not off the average scale.)
If your carbo loaded before you go out you can measure how long it takes to get the wobbly legs and bonk...then you know for future rides.I can do about an hour and a half at max before the system is on empty.
I use these as ride fuel if i'm not going to be in debt of food... www.onesquaremeal.com simply because of their low gylcemic index, or slow release, so as not to have highs and lows like one gets with sugar.
I use any sort of glucose drink/gel/tablets if i can't get food in fast enough such as in a race of more than one hour thirty.Don't over load, theres no point sticking 5000kj down you neck for a two hour ride, even if your superman.
Post ride is the important one if you want to ride soon after, like the next day.I just drink water with sugar and salt as it is absorbed into the system faster than water on its own.This is important because if you've been riding hard and getting dehydrated, the water is taken from your blood, thus making your blood thicker when you stop...which is why its important to warm down.
Or you could just have fish chips and a pint of finest in the pub after a good blat round the hills
The difference between good food and planning is the difference between enjoying it and feeling like rat s
t for me.Edited by pawsmcgraw on Friday 25th April 10:59
Current wisdom says that chocolate milk is the best cheap protein/carb post exercise recovery drink. If I'm feeling very special, I'll have a chocolate Dunns's River Nurishment topped up to a pint with semi skimmed after exercise.
Or else, it's a trip to burger king because that's all I can think about on the home leg of a long ride!
Or else, it's a trip to burger king because that's all I can think about on the home leg of a long ride!
Edited by prand on Friday 25th April 15:30
Funny this topic should come up, I’ve just switched from lucozade/cakes to SiS PSP22/GO. I should mention I’m diabetic so have different needs/extra factors to consider compared to 99.9% of people here but the basics are the same I guess. I’ve found the powders to be a real improvement. I think the key is that the PSP22 and GO (or whichever other) are complex carbs so give a nice solid sustained release compared to Lucozade/nice treats (!!) or whatever that are high in simple sugars so give you a quick boost but then a low if you don’t back them up with complex. I did the “Beast of Brenin” at Coed y Brenin on Tuesday and tried out the PSP22 and GO combo properly for the first time, I also had a Clif Carrot Cake bar, tuna sandwich (tuna...some protein/carb ratio rubbish 
) and banana. Usually, I find even after necking around 3 bottles (380ml) of Lucozade + a couple of flapjacks/cakes, I’m still dropping off towards the end of the ride, but I felt strong all the way around using this stuff. It’s only since trying out this stuff, that the previous yo-yo nature of energy delivery with my old regime becomes blatantly obvious. I also have a bit of paranoia about cramps as I’ve been getting some bad ones recently (Syfydrin Trail last week...not good) so that’s why I was keen to try the GO Electrolyte stuff. (although just taking on some salt/better fluid management would have probably been just as effective and been a lot cheaper!). I still had a little bit of cramp but nowhere near as bad, and “The Beast of Brenin” is the longer trail as well so fairly pleased with the improvement. Although I can never be sure exactly how much of the improvement was down to the GO, I realise that, just for the record! The Clif Carrot Cake bar was very nice I thought, I’ll definitely get them again. They are a lot nicer than the GO bars anyway, which I find too hard and like eating tar (although a Soreen stuffed with jam must be the stickiest thing in the world, ever 
). A lot of people will look at these so-called “proper” energy potions/bars and not be able to see past the high prices, but looking at them purely in terms of function, I’ve had some positive results so far. Oh, I’ve tried the GO gels as well a few months ago, didn’t really do much for me at 20 grams carb, maybe I should have had a couple? But at a quid each for 20g when I can get 2.7kg PSP22 for £26 I gave up on them. Although I appreciate they can be useful if space/storage is a consideration. Obviously, different things will work for different people, and some people who know a lot more about this sort of thing than me are probably lining up to shoot me down, but just some of my thoughts on it
) and banana. Usually, I find even after necking around 3 bottles (380ml) of Lucozade + a couple of flapjacks/cakes, I’m still dropping off towards the end of the ride, but I felt strong all the way around using this stuff. It’s only since trying out this stuff, that the previous yo-yo nature of energy delivery with my old regime becomes blatantly obvious. I also have a bit of paranoia about cramps as I’ve been getting some bad ones recently (Syfydrin Trail last week...not good) so that’s why I was keen to try the GO Electrolyte stuff. (although just taking on some salt/better fluid management would have probably been just as effective and been a lot cheaper!). I still had a little bit of cramp but nowhere near as bad, and “The Beast of Brenin” is the longer trail as well so fairly pleased with the improvement. Although I can never be sure exactly how much of the improvement was down to the GO, I realise that, just for the record! The Clif Carrot Cake bar was very nice I thought, I’ll definitely get them again. They are a lot nicer than the GO bars anyway, which I find too hard and like eating tar (although a Soreen stuffed with jam must be the stickiest thing in the world, ever ). A lot of people will look at these so-called “proper” energy potions/bars and not be able to see past the high prices, but looking at them purely in terms of function, I’ve had some positive results so far. Oh, I’ve tried the GO gels as well a few months ago, didn’t really do much for me at 20 grams carb, maybe I should have had a couple? But at a quid each for 20g when I can get 2.7kg PSP22 for £26 I gave up on them. Although I appreciate they can be useful if space/storage is a consideration. Obviously, different things will work for different people, and some people who know a lot more about this sort of thing than me are probably lining up to shoot me down, but just some of my thoughts on it If competing or heavy training then energy drinks are useful. Gels only for competing.
I've only used when training for something then on the actual event... won't use anything this year as am only leisure and training for fitness so usual MTBing fodder of Camelbak of water plus tea and cake en route :-)
High 5 is what I've sworn by for drinks and gels - proper 4:1 mix of carb to protein and works better than a home made.
I've only used when training for something then on the actual event... won't use anything this year as am only leisure and training for fitness so usual MTBing fodder of Camelbak of water plus tea and cake en route :-)
High 5 is what I've sworn by for drinks and gels - proper 4:1 mix of carb to protein and works better than a home made.
leggly said:
CAKE,CAKE and more CAKE
And apple pies!!!Usually only use gels for races and supplement them with muesli bars throughout otherwise I just get sick of the sugar. Always use plain water to wash it all down. Also have a little space somewhere for a Marmite sandwich - just staves off the suger-overload and introduces a bit of salt and some solids.
Got a 100km race next weekend, so just going through the checklist too.
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