Nutrition Advice

[T.M.H.N.E.T]

the ability to refill a bottle or not has nothing whatsoever to do with the OP's question.

another good thread ruined.

Ironically enough. By yourself

 

[London Female]

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 ....

Thank you for the warning. I made the mistake of going out this afternoon having not eaten anything since yesterday other than a small piece of toast which I didn't even finish this morning. Hadn't even gone very far and felt very unwell and had to stop for a bit. It didn't help I was overdressed and very hot too. Learned the hard way and I certainly won't be doing that again.

 

[Fab Foodie]

Thank you for the warning. I made the mistake of going out this afternoon having not eaten anything since yesterday other than a small piece of toast which I didn't even finish this morning. Hadn't even gone very far and felt very unwell and had to stop for a bit. It didn't help I was overdressed and very hot too. Learned the hard way and I certainly won't be doing that again.

Fuelling/nutrition is hard to advise (look at the water debate) as we all tend to have slightly different requirements, however to eat something is generally better than nothing. Your body stores energy as either Glycogen ( a glucose store) in Muscles and Liver plus fat. When we excercise we burn a mix of Glycogen and fat, in simple terms at low efforts the ratio tends towards more fat burning and at higher effeorts more glycogen is burned. Thing is the bodies glycogen stores are relatively low and need frequent topping-up compared to the average persons fat stores. Chances are you started-out with pretty low Glycogen stores and a slice of toast wasn't sufficient.
I reckon at a medium/fast pace 16-18mph average I'm good for 40 miles or so on water only and a couple weetabix for brekkie, but without more food I'd start to deteriorate quite quickly as my glycogen stores deplete. waterwise I tend to get through 500ml/50 miles. For a 20 mile ride, water alone is fine for me and nothing else if I've had a 'normal' diet..
Overheating is an issue, especially at this time of year. Layers are the answer that you can quickly remove to adjust to the conditions. I really suffer with overheating so it pays to be flexible and remove layers as you warm. Remember though to put them back as soon as you stop as it'e very easy to get chilled at this time of year. Just been out for about 25 miles around Oxford with a thermal base layer and a winter Jersey ... I boiled! Then our group had a P*ncture and standing around was very cold especially with sweaty undergarments. Better to dress to be warm but shed layers as you go, alternatively, slow down if you're overheating.
With practice al these things become second nature, you'll know what you need to eat and when, you'll learn what to wear for what conditions. Don't beat yourself up, you're doing fine, winter's a hard time to be starting-out, but come the spring it will be so worth it. 60 miler for the Oxford Classic in May?
Cheers FF.

 

[London Female]

Fuelling/nutrition is hard to advise (look at the water debate) as we all tend to have slightly different requirements, however to eat something is generally better than nothing. Your body stores energy as either Glycogen ( a glucose store) in Muscles and Liver plus fat. When we excercise we burn a mix of Glycogen and fat, in simple terms at low efforts the ratio tends towards more fat burning and at higher effeorts more glycogen is burned. Thing is the bodies glycogen stores are relatively low and need frequent topping-up compared to the average persons fat stores. Chances are you started-out with pretty low Glycogen stores and a slice of toast wasn't sufficient.
I reckon at a medium/fast pace 16-18mph average I'm good for 40 miles or so on water only and a couple weetabix for brekkie, but without more food I'd start to deteriorate quite quickly as my glycogen stores deplete. waterwise I tend to get through 500ml/50 miles. For a 20 mile ride, water alone is fine for me and nothing else if I've had a 'normal' diet..
Overheating is an issue, especially at this time of year. Layers are the answer that you can quickly remove to adjust to the conditions. I really suffer with overheating so it pays to be flexible and remove layers as you warm. Remember though to put them back as soon as you stop as it'e very easy to get chilled at this time of year. Just been out for about 25 miles around Oxford with a thermal base layer and a winter Jersey ... I boiled! Then our group had a P*ncture and standing around was very cold especially with sweaty undergarments. Better to dress to be warm but shed layers as you go, alternatively, slow down if you're overheating.
With practice al these things become second nature, you'll know what you need to eat and when, you'll learn what to wear for what conditions. Don't beat yourself up, you're doing fine, winter's a hard time to be starting-out, but come the spring it will be so worth it. 60 miler for the Oxford Classic in May?
Cheers FF.

The heart is willing but the body may not be especially if there are hills...

 

[Fab Foodie]

The heart is willing but the body may not be especially if there are hills...

There are no hills of any consequence, it''s flattish to undulating.
You can already ride 20 miles.
You have 5 months.
You have support.

 

[FreeFlow Bikes]

If you are planning on using gels / bars etc it's best to get a couple different brands to try well before the ride. Some gels/bars work for some and not for others. I've tried a large number of bars/gels/hydration and have settled with the Powerbar gels and Gatorade Pre and During stuff.

I found the Powerbar gels give me an instant kick. That may not be the case for others or they may just do the job the same as other brands but I noticed a distinct difference with them which is why I have stuck with them.

Never try new gels/hydration/bars during a Sportive or race for the first time as they may no agree with your body.