Nutrition for Beginners
- Thread starter Coggy
- Start date
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OP
OP
Coggy
Well-Known Member
I did 33 miles and 1000 ft of climb on Monday on half a bottle of weak low sugar lemon squash and 4 fig rolls. Could have done it with just the drink but I love fig rolls
Similar to me then. I did 34 miles and 960 ft gain on half a Ham sandwich ! and a bottle of water.
Mo1959
Legendary Member
- Location
- Perthshire,Scotland
Agree with this. I usually have a cup of tea and maybe just a slice of bread with butter and jam before I leave just because I like something in my stomach, but I have then done up to 50 miles no problem with nothing to eat or drink. I only start carrying anything on a planned longer ride or if it is to be hot.
Dogtrousers
Kilometre nibbler
It depends if you like them or not. IMO the most important aspects to food you take on the bike are portability, tastiness, and calorie content in that order. I happen to actually like some energy bars (and have a friend who sells them, so I pass some business her way). And they seem to do the trick. But so do peanut butter and marmite butties, Jelly Babies, fig rolls, flapjacks, jellied eels etc. OK maybe not jellied eels.
I have heard of gels upsetting some people's stomachs. I've never tried them myself, but be warned.
As a beginner, you're probably going to be challenged more by your general bike-fitness, and how used you are to having your bum perched on a saddle, sitting in the slightly unnatural position on the bike for longer than you are used to, and less likely to run out of fuel. However, if it's a hot day you could well dehydrate so keep sipping water/squash/something nice (cold tea? ugh! some people do though) in your water bottle, and make sure you fill your bottle up when you can.
It all depends, but this is what I've found since I started 2 years ago.
For up to 2 hours, I don't take any food, just a bottle or two of water depending how hot it is.
Before a ride of 3-4 hours or more, I'll have a decent breakast a couple of hours before setting off. I am preferring Museli now, but Porridge is excellent if you can stand the texture.
Over 2 hours I'll have something to eat approx each hour. Home-made flapjacks, cereal bars, or stop halfway at a cafe. Energy bars vary wildly between makers. If I'm having one, I like the High5 ones as they are at least oat based, unlike the Powerbar one I tried that looked like a huge stick of bubble gum (and tasted like it) that upset my stomach
I prefer my home-made stuff, it's way cheaper.Gels are OK if you like the taste and they don't upset your stomach. They seem to get into the system a bit quicker, so I usually take one for emergencies on long rides. They are really intended for racing where you don't stop to eat. If you're working really hard, you can't eat solid food, but you can suck down a gel. Us leisure riders can just stop and have some real food instead.
Energy drinks are the same, I tend not to use them now at all as they can easily make me feel bloated, which puts me off drinking, then I dehydrate and feel like crap. High5 tabs on the other hand don't do nasty things to me. You can make your own isotonic drink by filling your bottle 25% with fresh orange juice, 75% water and a pinch of salt, that's what I like to leave the house with. Have a mouthful every 15mins is a good starting point.
I was given a bag of Powerbar "Gel Shots" to try. These are basically massive Haribos
so Jelly Babies, Wine Gums and Haribo are far cheaper and do the same job.Keep it simple, keep it natural
JasonHolder
on youtube. learning to be a gent
Gels upset peoples stomach because a lot of sugar+not enough water to digest it.
Drink more water. Every calorie you eat needs water to transport it around.
There is a saying. If you can't drink, don't eat. It'll dehydrate you more.
30miles wise, nothing is needed. I'd have a few cigs and a packet of crisps maybe. Perhaps a water bottle on bike.
Drink more water. Every calorie you eat needs water to transport it around.
There is a saying. If you can't drink, don't eat. It'll dehydrate you more.
30miles wise, nothing is needed. I'd have a few cigs and a packet of crisps maybe. Perhaps a water bottle on bike.
GreigM
Veteran
- Location
- Cowdenbeath, Fife
Everyone is different, just listen to your own body. Personally I take at least one water bottle with me no matter how far I intend to go might not drink it all but sometimes I will even on a 20 mile run sometimes I even take jelly babies.
sometimes I even take jelly babies.
OP
OP
Coggy
Well-Known Member
Everyone is different, just listen to your own body. Personally I take at least one water bottle with me no matter how far I intend to go might not drink it all but sometimes I will even on a 20 mile run
Maom Stripes are my vice. Will they work ?
Saying that Haribo
Are great !
ayceejay
Guru
- Location
- Rural Quebec
One thing is certain, if you run out of energy it won't be right outside a shop selling Red Bull so it is best to take along some supplies just in case. I am not talking about a pack mule running alongside, this is only 30 miles after all but to a beginner 30 miles on a bike is a long way and if a couple of Mars bars melting in your pocket assures you that you are not going to die - go for it.
doog
....
- Location
- The beautiful south
this is correct.
Nigelnaturist
Guru
- Location
- Pontefract
For me cereal for breakfast usually porridge, when I started I was always hungry when I finished, so a jam or peanut butter butties, on a ride I carry two bottles of water and a couple of flapjacks (chocolate covered, so they melt in the sun), all depends if I stop (which I usually do at some point), a cig a flapjack a few mouthfuls of water ( having kept hydrated riding), this usually sees me up to 60 miles, I dont generally ride further than that, 30-40 usually just water. I still have the jam or peanut butter butties when I finish, and a packet of crisps for the salt.
The Mighty Boosh
Active Member
- Location
- Anglesey
broke the 60 miler today with a 62.74 miles under my belt and all I had was, beans on toast for breakfast (four slices of brown bread and 1 tin of cold baked beans) snack wise I had 4 small to medium bananas and a hand full of nut's, I drank 2.5 bottles of water, and I had 4 smokes
Nigelnaturist
Guru
- Location
- Pontefract
as Ian says a metric century, well done.
I am a newbie, but like the gels and a flapjack for convenience and that they don't weigh a lot. I hate having stuff in my back pockets for some reason, so they are easier for me. I tend to squeeze rides in, as don't get much chance otherwise, so stopping to eat means I can't do the miles. As far as performance gains, who knows, but it certainly stops my mind wandering from the hunger and means I can concentrate on the cycling more.
