Nutrition for rides

[Leah]

As I will be starting some longer rides soon, I wondered what I should do about nutrition before/after/during.

I generally just plod along and don't eat or drink until I get back, but when I start to venture further I don't think this will work.

I tend to eat little and often in general, and it's not bad food I eat. But if i'm planning a long ride should I consider what I eat before to give me energy? Should I take something with me for halfway and should I try and have something specific after?

 

[Globalti]

Put some maltodextrin in your drink bottle, this is pure carbohydrate that is easily absorbed and used by the body; you will be amazed at the difference it makes to your range and strength. I buy mine from SIS but there are dozens of brands out there. Get one with salts to replace salts lost through sweating, they are usually called isotonic. Don't buy crap like Lucozade, this is made with glucose, which is a short term energy source.

 

[SimonC]

As I will be starting some longer rides soon, I wondered what I should do about nutrition before/after/during.

I generally just plod along and don't eat or drink until I get back, but when I start to venture further I don't think this will work.

I tend to eat little and often in general, and it's not bad food I eat. But if i'm planning a long ride should I consider what I eat before to give me energy? Should I take something with me for halfway and should I try and have something specific after?

How far will your long ride be?

Personally, just take water for anything less than 50 miles, and they will be 50 hard miles, training to race. On the very rare occasions I ride more than that, I would take a bit of flapjack or malt loaf, or stop at a caff for a cup of tea with 10 sugars.

Dont get hung up on the whole nutrition/energy thing, I'm guessing you arent training/riding at a particularly high level, so all you need you can get from normal food that tastes nice, not some vile energy gel.

 

[yello]

Dont get hung up on the whole nutrition/energy thing

+1.

You could probably 'plod along' all day stopping only to eat a normal lunch somewhere plus an afternoon coffee/tea and cake stop.

It depends on the length of your intended ride but, as an example, I'll do 100km with only water in the bidons, a banana and a flapjack... but passing any number of bakers etc just in case! I don't carbo load for such rides either.

Cycling mags might have you believing that you need all manner of supplements, gels and power bars but for those of us with a more leisurely pace it's not really necessary.

 

[wilko]

Cycling mags might have you believing that you need all manner of supplements, gels and power bars but for those of us with a more leisurely pace it's not really necessary.

+1 Just water in the bottle for me and an Alpen Fruit and Nut with Chocolate bar with a few jelly babies in my bag, mostly cos I like 'em!

 

[jimboalee]

+1.

You could probably 'plod along' all day stopping only to eat a normal lunch somewhere plus an afternoon coffee/tea and cake stop.

It depends on the length of your intended ride but, as an example, I'll do 100km with only water in the bidons, a banana and a flapjack... but passing any number of bakers etc just in case! I don't carbo load for such rides either.

Cycling mags might have you believing that you need all manner of supplements, gels and power bars but for those of us with a more leisurely pace it's not really necessary.

+1

100 km on a Chelsea Bun and a cup of sweetened coffee.

 

[DiddlyDodds]

I prefer diluted flavoured drinks and a mars bar ,,,, i wonder why i am still a stone over weight haha

 

[iAmiAdam]

Get used to the taste of SIS products and it's much easier, then you don't have to worry about nothing, just grab a few things and mix something up in the bottle.

 

[SimonC]

Get used to the taste of SIS products and it's much easier, then you don't have to worry about nothing, just grab a few things and mix something up in the bottle.

Not too much of a worry putting a bit of flapjack in my pocket, or filling a bottle up from the tap.