Energy bars

[cyberknight]

You can ride all day on nothing at all if you're minded to, but if you don't replace the fuel you're using the tank will run dry sooner rather than later. Subjects who eat sufficient carbs can exercise 70% longer before exhaustion than those who don't. Insufficient energy intake accelerates the onset of exhaustion, causes muscle wastage, and increases the need for protein, also as overtraining causes loss of appetite it can become a vicious circle. If you do eat after exercise, muscle glycogen is replaced twice as fast if you eat immediately after rather than waiting till later.

I remember reading a 19th century article on cycle touring:

• Ride well within yourself for the first two hours
• Drink before you're thirsty
• Eat before you're hungry

They knew the right way to go about it even then.

indeed and i stated similar , i was more on about those who think they cant do a shorter ride without the need for energy drinks and bars and specialist diets as i stated in the post

 

[Reynard]

indeed and i stated similar , i was more on about those who think they cant do a shorter ride without the need for energy drinks and bars and specialist diets as i stated in the post

And who waste a silly amount of money doing so. Ordinary snacky stuff and a packet of sweets is fine.

 

[blackrat]

I do not eat enough or drink enough, and my performance shows that. Eat before you are hungry and drink before you are thirsty (as said above) is Gospel stuff for doing long rides in the heat. The problem is that one does not remember either until too late and the pedals are not driving the wheels as well as they did earlier.

 

[PaulSB]

For a 60 mile ride I will carry a banana, homemade flapjack, mini pork pie, sultanas 30g, apricots 30g. Plus 2 x750 ml bottles, one refilled enroute.

 

[sevenfourate]

For a 60 mile ride I will carry a banana, homemade flapjack, mini pork pie, sultanas 30g, apricots 30g. Plus 2 x750 ml bottles, one refilled enroute.

So you’ll drink approx 2.25L during a 60 mile ride ?

***I don’t think I’m drinking enough.

 

[Ming the Merciless]

good morning people.
Some of my long distance bike riders tend to eat high energy bars flapjacks when riding long distance. i know its like taking a energy drink and a few other goodies who else dose this or is it a small picnics when you get to your destination ?

what's peoples pic me ups

Yesterday had a cherry and almond shortbread. Later on a hot tuna melt ciabatta and mango smoothie. Energy bars are a bit bland and something to be saved for if you’ve misjudged it and need a boost. I prefer real food.

 

[C R]

So you’ll drink approx 2.25L during a 60 mile ride ?

***I don’t think I’m drinking enough.

Each person has different needs. Just because someone drinks a certain amount doesn't mean you need to drink as much.

 

[sevenfourate]

Each person has different needs. Just because someone drinks a certain amount doesn't mean you need to drink as much.

Yea ta. Understand that. I’m not even on the same Planet however…..

 

[C R]

Yea ta. Understand that. I’m not even on the same Planet however…..

Are you getting symptoms of dehydration after a ride? If not you are doing fine.

There was an article, I think in the BBC, some time ago regarding the drink at least this much water kind of advice. TL;DR version was basically just follow your thirst, the advice of drinking a minimum volume has no real physiological basis. I'll see if I can find it.

ETA, the article is here:
https://www.bbc.com/future/article/20190403-how-much-water-should-you-drink-a-day

 

[Julia9054]

Figs

 

[C R]

Figs

Fig rolls.

 

[Julia9054]

Fig rolls.

Love fig rolls but love figs without the roll even more

 

[Tom B]

good morning people.
Some of my long distance bike riders tend to eat high energy bars flapjacks when riding long distance. i know its like taking a energy drink and a few other goodies who else dose this or is it a small picnics when you get to your destination ?

what's peoples pic me ups

Distance is a bit of a red herring. I go out and doa three hour 50miles on the roads and not be as tired as doing 20miles in a similar time on the MTB.

I find the MTB gives me much more of a whole body work out.

To bring it back I like to use the gells while on the road, if I'm stopping somewhere I'll take simple carbs. If I'm on a pleasure ride stopping at a pub I'll usually have a sandwich, pasta etc. if I'm organised I'll often have flapjack.

Drinks wise I'll sometimes take one of the SIS Go Energy drinks again if I'm organised. If I'm more casually riding I do like to drink milk which is cheap and accessible to buy as you go. someone once told me it is automatically isotonic. If approaching bonk point the MIL (former tri athlete) advocates full fat coke and milk. I usually crave sugar if I'm running out of energy, so I listen to my body.


Rides under 2 hours I just make sure I'm well fed with porridge, well hydrated and usually just take water or cordial. I think pre ride prep is more important.

 

[PaulSB]

So you’ll drink approx 2.25L during a 60 mile ride ?

***I don’t think I’m drinking enough.

Yes, that's right. Generally there will be some left in one bottle which I finish at home. Everyone has different views on hydration. This is mine. First I should mention I work with a PT. Her view on food and hydration is one should "fuel the ride."

My daily target, without riding, is 2 litres. At this level my urine is pale yellow to clear. A good rule of thumb. If I don't maintain this level it becomes much darker, a sign of dehydration. I sweat a lot when riding, even drinking 2 - 3 bottles I can still be dehydrated later in the evening. On longer rides in warm weather, I'll drink more but could still be dehydrated the following day.

The food thing is based on this. My daily maintenance calories are 1200 for day to day living. Pre-ride i up my breakfast by 25-50%. The food above fuels my ride to the point I'm not hungry afterwards. I'd probably finish a 60 miler around 2.30/3.00pm but wouldn't need to eat till tea time around 6.30/7.00pm. The point of "fueling the ride" is to give the body what it needs for activity and not leave it craving more food/fuel.

This is what works for me. Others will be very different.

 

[Ming the Merciless]

indeed and i stated similar , i was more on about those who think they cant do a shorter ride without the need for energy drinks and bars and specialist diets as i stated in the post

Indeed, a 2 or 3 hour ride you really don’t need to eat anything during the ride. You can get the calories in during your tea or supper.