fuel on a ride
Discussion
Having graduated recently from the slower group in my club I found today for the first time I hit the bike equivalent of the 'wall'. The pace was higher than I am used to 18-23mph over 60 miles. I did have breakfast but was struggling after 40. I tucked in and just about held on but I was running on empty.
What is the best fuel generally and something with a hit to take if it all drains suddenly!
What is the best fuel generally and something with a hit to take if it all drains suddenly!
Are you using an isotonic sports drink or just plain water?
That would be the first step if you are on the go for more than 60 minutes.
Moving up from there muesli bars and bananas fit in your back pocket and are easy to eat on the go.
I usually save the gels for very long rides or racing but thats mainly due to cost.
The one I like isnt sold in the UK so cant recommend a particular product.
That would be the first step if you are on the go for more than 60 minutes.
Moving up from there muesli bars and bananas fit in your back pocket and are easy to eat on the go.
I usually save the gels for very long rides or racing but thats mainly due to cost.
The one I like isnt sold in the UK so cant recommend a particular product.
Edited by Oscar the Grouch on Monday 12th September 08:43
Kellogg's Elevenses bars are pretty good, they give a decent amount of energy and are nice to eat. Cheap too. Also try taking a baggie with sweets such as jelly beans in.
As mentioned a decent drink will help a lot too, and get plenty of carbs and protein into your diet on a daily basis so that your body has lots of energy stored up.
As mentioned a decent drink will help a lot too, and get plenty of carbs and protein into your diet on a daily basis so that your body has lots of energy stored up.
To answer the above I have only been taking water on rides. It seems now though I am depleting my normal body stores and one of the energy drinks is going to be needed. I am ordering a box or two of Cliff bars and looking at the massive range of powders available!! SIP looks pretty good at the moment so I will start with that and see if I take to it.
I am still surprised just how quickly the power failed, it felt fine and then within 10 secs I had gone from just losing a wheel to watching the group pull away, amazing.
I am still surprised just how quickly the power failed, it felt fine and then within 10 secs I had gone from just losing a wheel to watching the group pull away, amazing.
I usually can't stomach too much for breakfast so after about 15 mins into a ride I'd eat a banana. Then I go through a couple of zipvit bars and gels over the next 2 or 3 hours. I like the yoghurt coated apricot zv8 bars, they go down easy and there was a great offer recently VIA the website. By the time I get home I'm pretty well stuffed with food and have no room for lunch 
yonex said:
To answer the above I have only been taking water on rides. It seems now though I am depleting my normal body stores and one of the energy drinks is going to be needed.
I found switching up to water with tablets in (Zero Salts in my case) made a big difference, from cramping and wall at 35miles to 60miles without issue straight away! Your body only contains trace amounts of some salts and minerals but as soon as your sweat them out your brain and muscles start to give up very quickly, have to stay I was surprised at the effect but pleased!.I carry a bag of sticky flapjack for food, cheap to buy or make, easy to cut into bite size chunks.
Gels, IMO, aren't the sort of thing you'd want to use to sustain you over long rides. As a quick "hit", be it for a short, sharp race or an emergency bonk-aversion, then yes, but no more: they give a massive high, with the associated slump afterwards, plus they can play havoc with your guts. Better to eat well before riding (Shredded Wheat + banana is a good 'un), then when you DO eat on-ride, something long-lasting/slow-burning, like a banana, malt-loaf or a dedicated energy bar (Torq bars or Mule bars aren't too bad IME). Or an energy drink in yer' bottle: that way you're topping up little and often, and rehydrating with it. Sorted.
I think you are coming at this from the wrong angle.
No amount of fuel will take you past the point that your body is used to/capable of.
Without pushing yourself past this point you won't get fitter/faster.
Here is the very crux of cycling.
As others have said loads of carbs/protein in your everyday diet, then ride as much as you can as often as you can. Ride with people better/faster than you, sit on their wheels to start with, then when you feel stronger have a go at the front. When first pushing your boundaries either on distance or speed always sit in teh first few times.
Always have a good breakfast, then regularly eat small amounts of food every 20 to 30 minutes, fruit is excellent for this.
No amount of fuel will take you past the point that your body is used to/capable of.
Without pushing yourself past this point you won't get fitter/faster.
Here is the very crux of cycling.
As others have said loads of carbs/protein in your everyday diet, then ride as much as you can as often as you can. Ride with people better/faster than you, sit on their wheels to start with, then when you feel stronger have a go at the front. When first pushing your boundaries either on distance or speed always sit in teh first few times.
Always have a good breakfast, then regularly eat small amounts of food every 20 to 30 minutes, fruit is excellent for this.
Go steady on the gels and the carb drinks especially if you are using cycling to get the weight off. I never use gels, and won't drink carbs for anything less than 2 hours riding in one hit. As others have said a decent meal before you start out should sustain you for a good couple of hours.
swerni said:
Literally a couple of hours.
That's how much glycogen a body can store.
Hence why on long rides you should be grazing.
I climbed Kili with a doctor who was also an extreme marathon runner, got some good tips
This makes sense, 2.5 hours is when my legs start to go South, but I think a lot of this depends on how much (good) breakfast I've had before my ride in the morning.That's how much glycogen a body can store.
Hence why on long rides you should be grazing.
I climbed Kili with a doctor who was also an extreme marathon runner, got some good tips
Is there a product that combines the contents of the High Five Zero tabs + a long chain complex carbo drink so I can Hydrate, Fuel & Mineralise in one? Or do I just buy a carbo drink & add the tab to it anyway?
swerni said:
Rocksteadyeddie said:
Go steady on the gels and the carb drinks especially if you are using cycling to get the weight off. I never use gels, and won't drink carbs for anything less than 2 hours riding in one hit. As others have said a decent meal before you start out should sustain you for a good couple of hours.
Literally a couple of hours. That's how much glycogen a body can store.
Hence why on long rides you should be grazing.
I climbed Kili with a doctor who was also an extreme marathon runner, got some good tips
What you don't want to do is stuff your face with gels, carbo drinks, and energy bars and end up positively calorific for your troubles.
Rouleur said:
What did you have for breakfast, OP? Something like porridge is great as it gives a slow release of energy, so a big bowl of that plus wholemeal toast and a banana should make a big difference. Obviously pasta or rice with chicken the night before will help as well.
On that day just some Weetabix and a coffee. The night before I did have 2 or 3 beers (only 2-3 mind) which if I had known the pace it was going to be wouldn't have happened. Up unitl now the pace (apart from the TT's) has been ok. Each time I go out in the slower group I am finding it very comfortable, however I will definately be taking my diet much more seriously from now on riding in faster company.As always with these things it will be trial and error and a number of reasons for your legs giving up.
The general rule of thumb is about 2h energy stored and after that supplement with energy drink/food and there are various references to the correct mix of carbs/g per kg of bodyweight if you're trying to be scientific about it.
A gel every half hour is a bit much (for me anyway) in triathlon and for quite a few people that amount can lead to GI issues you'd really rather not be having. If racing, the speed at which you can get energy in is worth the risk (at race pace it's difficult to chew and swallow never mind digest food at times!) whereas on a long bike ride I tend to think real food will be better, supported by an isotonic drink
You may find through trial and error that you can make do with less than you'd think, your body may more efficient at fat burning during exercise than other people (why it's worth trying a few things out and keeping the amount of food you take to a minimum) hence you'll need less nutrition and more electrolytes.
Example: When I had my VO2MAX done earlier this year the RER measurement was surprisingly good according to guy who tested me - it meant my body is more efficient at burning fat for fuel during exercise which explains why I don't feel the need to cram 300 gels down my throat every time I run up a flight of stairs
Finally.... whilst I do use gels in racing I have to say I do think many people use them inappropriately and seeing guys cruising at 18mph on a sunday ride, wolfing down gels is just wrong - they'll end up putting weight on and not taking it off. It's a race tool... try to use real food when you can and don't eat too much it's a bike ride not a picnic
The general rule of thumb is about 2h energy stored and after that supplement with energy drink/food and there are various references to the correct mix of carbs/g per kg of bodyweight if you're trying to be scientific about it.
A gel every half hour is a bit much (for me anyway) in triathlon and for quite a few people that amount can lead to GI issues you'd really rather not be having. If racing, the speed at which you can get energy in is worth the risk (at race pace it's difficult to chew and swallow never mind digest food at times!) whereas on a long bike ride I tend to think real food will be better, supported by an isotonic drink
You may find through trial and error that you can make do with less than you'd think, your body may more efficient at fat burning during exercise than other people (why it's worth trying a few things out and keeping the amount of food you take to a minimum) hence you'll need less nutrition and more electrolytes.
Example: When I had my VO2MAX done earlier this year the RER measurement was surprisingly good according to guy who tested me - it meant my body is more efficient at burning fat for fuel during exercise which explains why I don't feel the need to cram 300 gels down my throat every time I run up a flight of stairs
Finally.... whilst I do use gels in racing I have to say I do think many people use them inappropriately and seeing guys cruising at 18mph on a sunday ride, wolfing down gels is just wrong - they'll end up putting weight on and not taking it off. It's a race tool... try to use real food when you can and don't eat too much it's a bike ride not a picnic
summit7 said:
I think you are coming at this from the wrong angle.
No amount of fuel will take you past the point that your body is used to/capable of.
Without pushing yourself past this point you won't get fitter/faster.
Here is the very crux of cycling.
As others have said loads of carbs/protein in your everyday diet, then ride as much as you can as often as you can. Ride with people better/faster than you, sit on their wheels to start with, then when you feel stronger have a go at the front. When first pushing your boundaries either on distance or speed always sit in teh first few times.
Always have a good breakfast, then regularly eat small amounts of food every 20 to 30 minutes, fruit is excellent for this.
I think this is pretty much how I feel about it now. No amount of fuel will take you past the point that your body is used to/capable of.
Without pushing yourself past this point you won't get fitter/faster.
Here is the very crux of cycling.
As others have said loads of carbs/protein in your everyday diet, then ride as much as you can as often as you can. Ride with people better/faster than you, sit on their wheels to start with, then when you feel stronger have a go at the front. When first pushing your boundaries either on distance or speed always sit in teh first few times.
Always have a good breakfast, then regularly eat small amounts of food every 20 to 30 minutes, fruit is excellent for this.
The pace was quite fast (for my limited skills) and I hadn't really prepared that well. I assumed that everything would be as per a normal ride out 30 odd miles at a decent pace then stop at a cafe chew the fat then 20-30 to get back. In reality it was 50 before we stopped and pretty windy, all counted against me but ultimately it was brilliant to be dragged along with people 'that much' better than me. Its the only way to learn, and I need to learn a fair bit it seems!!
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