40-50 miles food / drink

[boydj]

It's important to rehydrate and refuel after a ride in order to restore your glycogen reserves - starting with a good top-up within half an hour of finishing a run. However, we can all run out of fuel on a ride occasionally. I normally carry a couple of gels for emergency use just in case I have a problem. Gels can give you a quick lift until you can get to a shop for something more substantial, or get you home if you've not too far to go.

 

[coffeejo]

Gels can give you a quick lift until you can get to a shop for something more substantial, or get you home if you've not too far to go.

Or make you throw up

 

[PK99]

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!

better to have the jam butty 15 min before the steep climb

 

[HLaB]

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.

Sounds about right to me, maybe just be a bit more concious of eating/drinking, some folk set alerts on their garmin to remember them.

 

[vickster]

Or make you throw up

Or choke!!!

 

[nxn2020]

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!

Have you tried a camelbak? I use one for running and cycling. I have a 2 litre for cycling and think it's brilliant. No need to fiddle around with bottles just put the end of the tube in your mouth, both hands back on the bars and when you've finished just spit the pipe out! Job done! As for eating, when doing a long ride I'll always have banana on toast with lots of brown sugar about an hour before and start on the gels, more bananas, flapjack or whatever every 20-30 minutes regardless of whether I fancy it or not from one hour into the ride. Also a sip of drink every couple of miles. If I don't stick to this I tend to bomb after 21/2 hours or so. That's what works for me but everyone is different!!!!

 

[wisdom]

Have made flapjacks this morning to 50000 tears recipe but used butter instead of margarine.
They are fantastic.might not make it to the bikeride though as the kids have smelt em

 

[BrynCP]

Well I did 45 miles today and took my usual liquids and flapjacks (and a piece of cake) and I started eating / drinking earlier. Had no problems at all, except knee pain which is something else; my route I planned was actually only 39 miles and I chose to detour 6 miles at the end!

 

[TeeQue]

I find it's important to keep on top of eating rather than waiting until you feel hungry (which may be too late to properly recover).

I did my first ever fifty mile ride on Saturday; had a bowl of cereal about 45 minutes before I left, an energy gel just before leaving and got through three flapjack/cereal bars en route and five energy gels (four with caffeine in them as well). This was on top of two bottles of energy drink (2:1 fructose/carbs powder, got it in a set from wiggle with gels etc...) and a lunch stop for a triple decker BLT, crisps and a choccy bar.

I had a protein/carb shake when I got home and felt pretty good.

I've experienced running out of energy before and it is not nice and takes a long time to recover from. Just keep nibbling on something every hour or so and factor in something substantial every few hours.

 

[vickster]

I find it's important to keep on top of eating rather than waiting until you feel hungry (which may be too late to properly recover).

I did my first ever fifty mile ride on Saturday; had a bowl of cereal about 45 minutes before I left, an energy gel just before leaving and got through three flapjack/cereal bars en route and five energy gels (four with caffeine in them as well). This was on top of two bottles of energy drink (2:1 fructose/carbs powder, got it in a set from wiggle with gels etc...) and a lunch stop for a triple decker BLT, crisps and a choccy bar.

I had a protein/carb shake when I got home and felt pretty good.

I've experienced running out of energy before and it is not nice and takes a long time to recover from. Just keep nibbling on something every hour or so and factor in something substantial every few hours.

for 50 miles? How long did it take?

 

[StuAff]

for 50 miles? How long did it take?

+1. I've eaten less than that on tons, and I eat like a horse!

 

[vickster]

It was as much the amount of sugary stuff...and I am a sweet toothed chubster!

 

[Rob3rt]

I find it's important to keep on top of eating rather than waiting until you feel hungry (which may be too late to properly recover).

I did my first ever fifty mile ride on Saturday; had a bowl of cereal about 45 minutes before I left, an energy gel just before leaving and got through three flapjack/cereal bars en route and five energy gels (four with caffeine in them as well). This was on top of two bottles of energy drink (2:1 fructose/carbs powder, got it in a set from wiggle with gels etc...) and a lunch stop for a triple decker BLT, crisps and a choccy bar.

I had a protein/carb shake when I got home and felt pretty good.

I've experienced running out of energy before and it is not nice and takes a long time to recover from. Just keep nibbling on something every hour or so and factor in something substantial every few hours.

LMFAO, how many days did it take you?

 

[MikeG]

LMFAO, how many days did it take you?

So, let me see if I have got this right.

You're laughing your effing ar*e off at someone who has just done their first 50 miler? Is that about it? They aren't as fit or experienced or on such a good bike as you, and may be decades older, or whatever, and all you can do is mock. How am I doing? You didn't come to the thread to help or encourage newcomers, to give the benefit of your experience and wisdom to further their interest in and enthusiasm for cycling.......you came here to pull them down.

Is that a fair assessment?

 

[Rob3rt]

So, let me see if I have got this right.

You're laughing your effing ar*e off at someone who has just done their first 50 miler? Is that about it? They aren't as fit or experienced or on such a good bike as you, and may be decades older, or whatever, and all you can do is mock. How am I doing? You didn't come to the thread to help or encourage newcomers, to give the benefit of your experience and wisdom to further their interest in and enthusiasm for cycling.......you came here to pull them down.

Is that a fair assessment?

I am laughing at the absolute needless excess and expense of the supplement intake!