40-50 miles food / drink

[NorvernRob]

^^^^you want proper butter in that, more syrup and some glacé cherries

Though possibly not if you're already overweight.

 

[MikeG]

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

Heathen! Peasant.......... Not bad? NOT BAD?! Wash your mouth out.......

 

[MikeG]

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.

Butter is better than marg, and a major new study by Cambridge Uni has said unequivocally that butter is not the enemy it was once thought to be.
You don't need any fruit in, as they are tasty without. But you can add fruit, nuts, dessicated coconut, cherries, dates whatever. You can also cover with chocolate.

 

[coffeejo]

I do something similar but without any sugar as I chuck in quite a lot of fruit, including mashed bananas. Also use honey instead of syrup and throw in plenty of nuts and seeds.

 

[50000tears]

Butter is better than marg, and a major new study by Cambridge Uni has said unequivocally that butter is not the enemy it was once thought to be.
You don't need any fruit in, as they are tasty without. But you can add fruit, nuts, dessicated coconut, cherries, dates whatever. You can also cover with chocolate.

I know you don't need fruit or extra bits but decided to just post my recipe as i do it ............. and mine has those things.

 

[Big Nick]

I've only been cycling since the beginning of the year and my 'long' rides are only 25-30 miles at present

I make sure I'm fully hydrated before I set off and normally have a banana or breakfast bar.

I take on 500ml of water during the ride and drinking before you're thirsty is key. I took a jam sandwich with me on my last ride and had it halfway round after quite a steep climb and I think it helped keep my energy up!

 

[slowmotion]

Fig rolls. They really are the kipper's knickers. Eat one every 60-90 minutes and have a drink of Ribena from your water bottle.
Fig rolls don't disintegrate in your pocket. Unlike shortbread, flapjacks and biscuits. I don't "do" crumbs. They are bad for morale.

 

[MikeG]

I know you don't need fruit or extra bits but decided to just post my recipe as i do it ............. and mine has those things.

I wasn't suggesting you were wrong at all. I was just giving the basic recipe to others making flapjacks, who might otherwise have thought that dried fruit was a necessary component.

I do something similar but without any sugar as I chuck in quite a lot of fruit, including mashed bananas........

That sounds good. I think I'll give that a try.

 

[Cold]

I haven't started on long distance riding yet but when I do long distance walks I find that things like Peanut Butter and Jam Sandwich, nuts & raisins, flapjacks an apple or a pear give me enough energy, I also carry some HI 5 Zero tablets incase I need a boost I can just drop it into a water bottle.

 

[cyberknight]

Did the OP says he eats after 2 hours of riding ? there could be one of the issues as you need to start replacing before you run out of energy as your glycogen stores have enough for about 90 mins and you can only absorb about 70-90g of energy per hour 1 g of sugar = 4 calories.
Little and often is the best way if your running out of oomph , as long as theres a net more out than in overall including what you eat /drink when not riding you will be ok .
Of course thats on top of a good pre ride meal .

 

[BrynCP]

Did the OP says he eats after 2 hours of riding ?

I think this is where I had been going wrong, and playing catch up with the food I eventually ate. My routes are deserted, no shops open etc. so something inside my head says conserve food supplies even though I should eat long before I get hungry.

 

[albion]

...as you need to start replacing before you run out of energy as your glycogen stores have enough for about 90 mins..

At my slow pace maybe that possibly equates to my standard 3 hours of cycling before I eat and drink.

 

[The Mighty Boosh]

I have found that eating a banana every 10 miles keep's me going as for drink I carry two water bottles on long rides and one on the short ones, but I hardly never drink from them apart from when I get a dry mouth, and then it is only a quick gargle and spit, having said this I am yet to break the 50 mile ride with only a measly 48 mile under my belt

 

[cyberknight]

I have found that eating a banana every 10 miles keep's me going as for drink I carry two water bottles on long rides and one on the short ones, but I hardly never drink from them apart from when I get a dry mouth, and then it is only a quick gargle and spit, having said this I am yet to break the 50 mile ride with only a measly 48 mile under my belt

You really need to keep your fluid intake up as well, they reckon 1 bottle an hour depending on how hard your riding , how hot it is etc.
On a 55 -60 mile club run i will use 1 bidon+ a coffee this time of year then in summer 2 bidons + cold drink as well.

 

[MikeG]

This really is each-to-their-own territory. If I am going out on anything up to a 25 miles ride, I won't bother even taking water with me unless it is a really hot day. 30 miles in winter I'll likely take half a small bottle, and probably bring most of it back. Certainly on long rides, say 60 miles plus, I would set up a regular pattern of drinking (and eating, of course).

And if someone made me eat a banana every 10 miles I'd feel bloated and unwell. That's waaaaaaaaaay too much for me.