40-50 miles food / drink

[BrynCP]

I've done four rides now between 40 and 50 miles. Three have gone OK, and one was a disaster. The disaster one was that after 30 miles I had lost almost all energy, and the remaining 10 miles home were all riding in the wind. I ended up with an average of just 7mph over the last 10 miles: thankfully this was on empty back roads where I could do this with almost no danger, had it been another route I may have ended up walking to stay safe.

What's the best strategy for eating/drinking? I am still fairly heavy, and while weight loss is a goal, I obviously need to put enough in me to comfortably get me back home.

Currently I eat a bowl of muesli (nuts and dried fruit) with milk about 30-60 mins before and I take with me: two 750ml bottles, one is plain water, one is 40% pure orange juice, 60% water and a bit of salt; a banana and dried dates. I usually eat and drink first about 2 hours in, consuming the rest over the remainder of the ride. Depending on if there are hills, these rides take between 3 and 4 hours normally.

 

[Brightski]

I've done four rides now between 40 and 50 miles. Three have gone OK, and one was a disaster. The disaster one was that after 30 miles I had lost almost all energy, and the remaining 10 miles home were all riding in the wind. I ended up with an average of just 7mph over the last 10 miles: thankfully this was on empty back roads where I could do this with almost no danger, had it been another route I may have ended up walking to stay safe.

What's the best strategy for eating/drinking? I am still fairly heavy, and while weight loss is a goal, I obviously need to put enough in me to comfortably get me back home.

Currently I eat a bowl of muesli (nuts and dried fruit) with milk about 30-60 mins before and I take with me: two 750ml bottles, one is plain water, one is 40% pure orange juice, 60% water and a bit of salt; a banana and dried dates. I usually eat and drink first about 2 hours in, consuming the rest over the remainder of the ride. Depending on if there are hills, these rides take between 3 and 4 hours normally.

It happens mate I wouldn't beat yourself up just remember to eat before your hungry

 

[Jonny Wright]

Think you need more water earlier on in your ride.

Tracker/Jordans bars are good to take, usually just after the hour mark.

 

[vickster]

Oats in your muesli and flapjack...plus some jelly babies of course...that said, a 50 miler for me would include at least one coffee and cake stop

 

[Doyleyburger]

Make your own flapjacks mate , they're awesome for rides. Took a few with me on a century ride last week and felt strong all the way.
Nutrition was always my issue when cycling

 

[MikeG]

I should make this my signature on here:

Whatever the diet/ nutrition/ fuel question, the answer is almost always "flapjacks".

 

[Doyleyburger]

I should make this my signature on here:

Whatever the diet/ nutrition/ fuel question, the answer is almost always "flapjacks".

It must have been your good self writing a post about flapjacks that made me make some. They're just the ticket for long rides !
Good call mate

 

[MikeG]

Thanks.
[derail] On our Lejog a few years ago, we made up batches of flapjacks beforehand, and posted them ahead to various of our B&Bs. Some of our hosts were somewhere between amused and bemused. [/derail].

They're handy on a bike, too, because at a pinch you can eat them one handed as you are riding, and they don't break up into crumbs in your bag or pocket.

 

[Doyleyburger]

I added a fair amount of honey and golden syrup which gave me a bit of a sugary kick when i needed it. Will try making my own energy drink next

 

[albion]

When my cardiology was not too good and I struggled past 10 miles my stock energy was often from a malt loaf.
That and bananas were the quick and easy solution.
Drinks was a soluble vitamin tablet + a pinch of salt.

Now it has just become a winter coffee stop at about the 40 mile mark, though I do ensure I'm well hydrated starting off.

 

[BrynCP]

Thanks all. Seems I am not doing too much wrong, but perhaps start drinking earlier and take some more/different food (flapjacks!).

I've only just gained enough confidence to drink as I ride, so that makes little and regular easier, where as before I would have to stop somewhere to drink. Still not there with the food though.

My fitness is obviously improving to be able to manage such rides, but a long way to go yet!

 

[wisdom]

Please could someone post their recipes for the flapjacks. May just make some.

 

[morrisman]

Although flapjacks are not bad they pale into insignificance when measured against the true god of cycling nibbles that is a FIG ROLL!

 

[coffeejo]

Better to take something and not need it than the other way round. Unless it's a fig roll of course

 

[50000tears]

Please could someone post their recipes for the flapjacks. May just make some.

100g brown sugar
100g low fat margerine
200g oats
2 desert spoons golden syrup
Small handful of raisins (any dried fruit will do)
A teaspoon of seeds (Lidl's)

Put margerine, sugar and syrup in non stick pan over low heat and mix until melted. Add raisins and seeds and mix in. Add oats gradually mixing in as you go. Add mixture to a greased cake tin tray. Push down with back of fork or spoon so it holds together better. Oven at 180c for 20 mins. Allow to cool before removing from tin and cutting into slices.