[JaredP91]

I’ve been cycling for the last three/four months, averaging between 20-30 miles for each ride. This has largely been done without a great deal of consideration to fuelling, aside from the obvious water and banana/s to keep me going.

However, I’m looking to build up the lengths of my rides with my initial goal to reach 50 miles. How much and how often should I be eating on such rides?

Topic

[Daveyraveygravey]

Chris Hayes wrote:

I’d ignore the fancy sports drinks and energizing bars and use water with added apple or pineapple juice and a couple of bananas.  If you want to eat litte and often, you can cut the bananas into two or three…. fig rolls are a particular treat of mine too. 

There’s no real need for ‘performance enhancing’ fuel stuffs until you’re doing much longer / faster rides… save your money (and spend it on new gear!)

 

I’m with you and Welsh Boy, although I think fig rolls are ace, especially the pastry/biscuity bit!  The other good thing about them is you can take 2-4 in a roll of tin foil and they don’t fall apart or melt.  

I often don’t eat before a 2 hour ride and only take water. Longer rides I will eat porridge or similar, take fig rolls or flapjacks, and water.  I take a gel or two with me, but they are emergency rations in case I hit the wall.  

We’re all different though, you have to experiment and find out what works for you.  I have a very sweet tooth, but on long bike rides I crave savouries, such as pasties or even pork pies!

[Shades]

Stop for a good feed at a pub

Stop for a good feed at a pub or cafe half way round

[Secret_squirrel]

Its worth noting that fueling

Its worth noting that fueling seems to be related to fitness as well.  The fitter I am the longer it seems I can manage before bonking without food.   Last year when training for Ride London, I went through a series of horrible bonks at the 55 mile mark, that I eventually resolved by sub-hour (45-50 mins) munchies, mostly bananas and cereal bars.

This year I havent done so many 50+ mile rides as yet this year, but have better general fitness thanks many many Covid turbo sessions, and touch wood, although my fueling is probably lighter than last year, no bonks have appeared (yet).

As others have said though – eat regular and early, bonking really really ruins a ride.

[cyclefaster]

If I’m doing a shorter ride

If I’m doing a shorter ride of less than 40km I usually get by just on water. 

For longer rides up to 100km, I usually take a couple of bananas and use the hydration tablets in my water

I’m still trying to work out the right amount to take for 100-mile rides as I tend to take what I can fit in pockets and saddlebags. Usually a couple of bananas, some gels and a load of small flapjacks or a cereal bar that I can nibble away at every 30 minutes. I usually try and make sure I know where there is a village shop or garage along the way to top up on food and water at regular intervals. I don’t mind carrying a bit of excess around with me but I’m trying to work out the right amount so I’m not overloaded.

I once did a 100-mile sportive and somehow missed a water stop and it wasn’t a nice experience to be struggling along country lanes with no shops on route for well over an hour with no water which made the rest of the event a struggle.

Since then I’ve always taken the opportunity to stop and top up the water bottles whenever I can. 

[Canyon48]

Fueling is quite a personal

Fueling is quite a personal thing, it depends how many calories you burn, what you can digest etc etc.

I generally ride for between 1.5 and 3 hours, my fuelling is pretty much the same for every (hard/fast) ride – flapjack about an hour before the ride then I have an energy every 40 minutes. On rides over 2 hours, I’ll have a small flapjack/energy bar/cereal bar every 40 minutes (after the first hour).

Regardless of distance/effort, I have an electrolyte tablet in any bottle of water I have – assuming it’s going to be hot enough to sweat. I used to really suffer from dehydration and terrible headaches during and after cycling, the electrolytes stop that.

[check12]

50 miles is going to be 3hrs

50 miles is going to be 3hrs ish, so 2x750ml of (insert sport drink of choice, I prefer torq energy) and stick some bananas as you seem to like them in the back pocket and away you go, and eat / drink frequently and early, your consuming for the future not the now, so if you’re thirsty or hungry you should have drank/eaten about 20-30mins ago.

if you take it easy and work up the speed you’ll do fine. 

[Welsh boy]

For rides of 40 miles or less

For rides of 40 miles or less I dont eat, over that I eat fig rolls (they taste like camel poo so there is always an open pack in the pantry because there is no way a normal person could enjoy eating them, not even my calorie hoover of a daughter).  A fig roll washed down with a sip of water every 30-40 minutes keeps me going, cheap and a nice mix of fast and slow release energy.

[Chris Hayes]

I’d ignore the fancy sports

I’d ignore the fancy sports drinks and energizing bars and use water with added apple or pineapple juice and a couple of bananas.  If you want to eat litte and often, you can cut the bananas into two or three…. fig rolls are a particular treat of mine too. 

There’s no real need for ‘performance enhancing’ fuel stuffs until you’re doing much longer / faster rides… save your money (and spend it on new gear!)

[PRSboy]

As said below, much depends

As said below, much depends on your own physiology and training, and the terrain, pace and temperature of the ride, so its trial and error.  The main thing is to keep hydrated, so consider a drink which will also provide a bit of fuel as well as electrolytes and see how you get on.  Keep some cereal bars or gels in your pocket if you need them.  You will get to know your own eating plan, and the signs of when you are getting low on energy. 

The ‘calories burned’ reading on Strava/Garmin will give you a very rough idea of what you might need to replace what you’ve used. 

 

[Anonymous]

There are so many variables

There are so many variables as our bodies all work in different ways that there isn’t one rule to fit all apart from if you are eating, do little and often.

Take me, for example, I’m overweight, have plenty of energy already stored on my body as fat that I don’t really need to consider much in the need of additional energy intake while out on a ride, certainly up to 75km as long as I am riding in zone 2 and aiming to burn fat.

However, if I am riding at a higher speed or climbing more than is normal I will look to put some additional energy into my system, as much for the psychological benefit than anything else, usually with malt loaf or a peanut butter sandwich.

However, due to the extra fat my body carries, I sweat more due to the added insulation, so maximising my water intake is far more important than food alone.

I’m sure there will be someone along in a minute to tell me I’m doing it all wrong, but this is what works for me and by that you too have to undertake a certain amount of trial and error into what works best for you, as one persons regime is right for their unique body make up, but isn’t neccesarily right for you.

One thing I will say though is keep to real food wherever possible. Gels and energy drinks can work wonders, but they also have a reputation for playing havoc with your stomach especially if your body isn’t used to them. They are also bloody expensive for the return the give you.

[Richard_pics]

Personally. (and this is all

Personally. (and this is all based on your own preference) If im doing anything under 50 – Ill do a sis gel at 15 to 20, last one being at 30 or 40 miles.

Anything to 100, ill keep the same regime, but Gel at 30 miles, and at 60/70 miles ill take a caffiene gel, which really boosts. Ill also stop for something solid, like a flapjack & crisps, and the most important bit – A lovely cold full fat/flavour Can of Coke.

 

[SimonAY]

This won’t help you much but

This won’t help you much but it really is a case of trial and error until you know what foods and how much works for you. My tips would be (but only from my own experience) 

1. Think of the ride in terms of time rather than distance. So if 50 miles is going to take you say 3 hours then break that three hours into 3 x 45 minute eating slots (4 if you eat at the start or end)

2. Know the terrain you’re riding. Don’t eat something 2 mins before starting a big effort up a climb

3. As said previously, little and often beats one big meal. I personally eat dates as they are small portions and have massive amounts of calories for their size. Pitted and dried of course 🙂

[RoubaixCube]

Most folks will tell you,

Most folks will tell you, “little & often” that way there’s always something in the tank. Cuz when you bonk out, it’s very hard to recover from if not almost impossible. Just eat a tracker bar or similar with dried fruits and nuts in it every 5 to 10 miles after you pass the 20 or 30mile mark and supplement it with dried figs or apricots

[Author]

Replies