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Fuelling advice

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  • August 15, 2016 at 12:29 pm #26142
    Johnnyvee

    Hello all.

    OK, so I’ve signed up for a 50 mile bike ride and have started working towards it already. One thing I have no idea about is fuelling on longer rides and they’re seems to be masses of info which seem to confuse me. So far they longest rides I have done are 30 miles. on the first my performance just dropped off rapidly after an hour. on the second – yesterday i used an iso drink from holland and barret and had to head straight to the bathroom as soon as i got home..
    At least I kept up a good pace but the stomach cramps etc at not worth it.

    As a newbie roadie what would people advise I try… I know I need carbs and electrolytes – do I need to take them both as drinks and are some kinder to stomachs? Would an electrolyte drink and flap jack give the same end result?

    Apologies as I’m sure this has been asked many times. perhaps I over did it and didn’t drink it over a long enough period or didn’t take enough water between gulps – I tried about 150ml every 20 mins.

    Thanks for any help.

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  • August 15, 2016 at 1:19 pm #876659
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    samcannadine

    I struggle with nutrition
    I struggle with nutrition whilst riding. I hate the chewy bars that are offered out it sticks to my mouth and find it hard to ingest and the gels are sickly.

    I have found some oat and honey bites from aldi that are good. Didn’t underestimate a good chocolate bar for that quick hit. Freeze it as well that way it melts on the way round but doesn’t become gooey.

    Fluids I drink a carb drink before leaving. And when out I have one water/juice and the other is a electrolyte drink. Not to say this is gospel but just my preference.

    And as always eating and drinking well before even leaving to go cycling is important.

    I hope this offers some help or tips?

    August 15, 2016 at 12:56 pm #876657
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    beigemaster

    I’m sure a lot of people will

    I’m sure a lot of people will say this, but it really depends (to an extent) on personal preference or to put it another way, how your body in particular reacts to certain foods.  The key thing is to make sure you’re getting in food and fluid in regular intervals.

     

    Personally, if I’m on a steady ride (say in endurance zone or low tempo) I find I just need to eat one piece of food every hour- normally a cereal bar but could also be homemade flapjacks or a honey/jam sandwich and I usually drink a little under 500ml of plain tap water. 

     

    However if I was pushing it, I would perhaps go for the same regime but with an additional energy gel within the hour and perhaps an electrolyte drink. 

     

    All I would say is there is a huge industry out there trying to sell you every specialised product they can and unless you’re racing or doing epic miles, more than likely you can get away with eating more natural/normal food and drink. 

     

    The biggest factor to performance/distance when you’re new is your fitness rather than necessary what you’re putting in your body, but there’s no short cuts here Im afraid!

     

     Also, if you’re new to cycling then definitely go on youtube and search for GCN (global cycling network) and check out their multitude of videos on this subject.

     

    Good luck!

     

     

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