Nutrition Advice

[zulu23]

Working towards my first 100mile ride in Norwich (June), could anyone give me any advice on energy bars, gels and drinks etc to help me through the ride. I usually have porridge with honey for breakfast before a ride or training, is this a good choice or not?

Thanks for your help,

Mark.

 

[cyberknight]

Yes porridge is excellent brekkie.
I was advised for my 1st sportive to eat something every half hour and to keep topping up liquids before your thirsty.
1 bidon per hour depending on how you feel /temperature etc .

 

[Sittingduck]

Porridge with honey is for winners!

I personally don't buy sports specific energy bars or gels. Which ever cereal bars are on offer in the supermarket or fig rolls or a banana or buttered malt loaf or wine gums are some of my favoured nibbles.

 

[zulu23]

Thanks for your help Guys

 

[Andrew_Culture]

I've only done a couple of hundreds, and have a track record of giving terrible ill though-out sudo-advice, but I can't stick having a full stomach while cycling so I have a couple of boiled eggs and a 'narna before setting out then eat gels, which fortunately I quite like. I also take flapjacks.

 

[amaferanga]

I've only done a couple of hundreds, but I can't stick having a full stomach while cycling so I have a couple of boiled eggs and a 'narna before setting out then eat gels, which fortunately I quite like. I also take flapjacks.

That's a pretty crap way to start a ride! You need carbs, which is why porridge is ideal. No-one likes cycling on a full stomach which is why you eat at least an hour or preferably 2 hours before a ride. Gels should be reserved for racing and emergencies - what a waste of money using them to fuel a whole ride. If you ate properly before the ride you wouldn't need all the gels....

 

[Andrew_Culture]

That's a pretty crap way to start a ride! You need carbs, which is why porridge is ideal. No-one likes cycling on a full stomach which is why you eat at least an hour or preferably 2 hours before a ride. Gels should be reserved for racing and emergencies - what a waste of money using them to fuel a whole ride. If you ate properly before the ride you wouldn't need all the gels....

I'll put my caveat in bold next time

With the fistful of gels one gets with the £1.70 High5 bottles I'm over run with the buggers!

 

[Klaus]

My first (and so far only) 100 km Audax I did with Porridge & coffee breakfast, two bottles of energy drink, cakes, coffee and sandwich at the controls. I might have jelly beans with me also.

 

[MattHB]

Do a few 60's and 70's to get used to how much you need to consume. The fitter you get the less you need so keep testing. Once you have a good idea you can train your body to run lean but I wouldn't advise trying to run on anything less than optimum for a 100.

Once you can ride 70 (or even 60) in reasonable comfort you'll know enough to easily do a century.

Load up the night before the ride with carbs and make sure you properly hydrate the whole day before. Then eat at least an hour before the ride starts.. Once on the ride employ your (by then) normal nutrition schedule not forgetting to drink properly. Do those things and you'll be fine.

 

[Rob3rt]

Porridge for breakfast and a couple of slices of malt loaf along the way. I probably consume less than 500ml water over 60 mile at this time of year.

 

[MattHB]

Porridge for breakfast and a couple of slices of malt loaf along the way. I probably consume less than 500ml water over 60 mile at this time of year.

That's very little and a less trained person would require a lot more.

 

[Fab Foodie]

I prefer to cycle on real food and can't stand too much sweet stuff, I like something in my belly.
Porridgy brekkie is perfect.
Jelly babies en-route from the off. Beef Jerky good too.
Cake, flapjack, Mars bars snacks en-route.
Burgers and coke, pepperami, sandwiches, fry-up, pork pies whatever you fancy for lunch.
Gels for emergencies.

Warning, don't ride behind me ....

 

[Renard]

I remember doing the Bealach na ba a few years ago on a full cooked breakfast. The weather was shocking and I was feeling good when others were toiling. It really seemed to last. When I go touring on the isles I always get a good breakfast into me on the ferry. As far as the so called energy foods go they taste rank and aren't worth the money. I do remember losing my bidon early in a road race once and gels got me through to the final sprint so they are not all bad but only if you are racing.

 

[Rob3rt]

That's very little and a less trained person would require a lot more.

May be the case, but it is what it is. I tend to ride 40+ miles at least 3x a week and at this time of year I can often ride 2 consecutive rides on the same bottle (I don't throw it away after a ride if it has a Zero tablet in there), there are times I get back to the meet point at the end of 40 miles only to crack the bottle open for the 1st time, take a swig then ride home and fridge it for the next ride.

Last week on a 85 miler, I used more of my water to wash my hands after fixing a puncture than I did to drink. 1 and a half 750 ml bottles went out with me, about a 3rd of a bottle made it home, probably half a bottle went over my hands. Much to the amusement of some of my club mates.

However, off the bike, I am very well hydrated and drink a lot throughout the day!

 

[Fab Foodie]

A full English is fab (and my preferred choice where available) for a full day out in the saddle, however, I can understand that it doesn't work for everyone.