Nutrition on the bike

[Holy Warrior]

Now I realise that it is highly unlikely that I will need anything at this time other than my bottle of water. I'm in the process of getting back on the bike after a long stretch out and i'm just easing my way back into it. For example this morning I went out on a pretty flat steady 15 mile ride, a couple of short sharp hills on the last stretches. Now i've basically added 5 mile to my rides in the last week and a half and felt good so i'll probably do the same next week with one flat, not quite so steady ride before I up the mileage to around 18/20m probably next friday. (probably try to up my average speed to 14 mph instead of 12 mph.)



Now, if I was to consistently up the mileage how long would it be before I needed either a different drink to just water or some sort of energy bar? Also what kind of 'feeling' would say that i'm bonking? I know that atm when I ride I may experience leg ache but is this just down to my legs not being conditioned as opposed to not having the right nutrients?

 

[gbs]

My guess is that 1.5hrs of sustained hard effort (at 80%+ of max HR) may well be enough to deplete yr resources - particularly if breakfast was missed or the last meal was v recent. At lesser levels of effort the limit may be 2.5hrs. If you have a road bike and are not carrying a lot of weight then 14mph will be sustainable for at least that period.

Sensations that you might experience:

• lightheadedness
• spots ascending if the eyes are shut - not recommended whilst pedalling
• sweatiness
• nervous impatience.

Stand by for a barrage of conflicting opinion!

 

[lesley_x]

I tend to need something after about an hour. I would normally have energy chews like Gu Chomps.

I tend to feel quite slow and heavy and just like the energy is drained out of me. I remember the first time it happened and I wasn't prepared, didn't think I was riding enough to bonk, it was v. difficult and unpleasant to get home

Now I always bring something with me regardless of whether I use it or not. Doesn't hurt to chuck a pack of chews in the back pocket.

 

[Holy Warrior]

Food for thought (i'm far too funny ).


Right then so it's more a case of sustained effort than what you achieve with that effort. That is good to know as it is in my nture to have put a bit of sweating/ light headedness down to physical weakness rather than a more scientific bonking. I did feel a little like that last week, I just went out for a steady ride pretty close to home and couldn't be bothered taking a backpack full of tools (I know, I know). I must have knocked my back brake because it was pretty tight the whole way. That was hard going!


So, on to what to actually take with me if I plan to either a) up the pace or b) up the distance/ time. I looked up gu chomps, $50 for 24!! ohh yeah! I bet they are good stuff but it would feel criminal to chomp on them on a short ride. Are there any cheaper alternatives which are actually decent?


Also to my drink, i've always just drank water when exercising, be it football or cycling. I have two bottle cages, one bigger than the other would it be wise to fill up say the smaller one with a sports drink like lucozade? What about home brews? I have heard Ribena is very sugary, is that what I would need? Also some people put in a pinch of salt. I don't have extra salt with food so I wouldn't mind putting a pinch in. ..

 

[lesley_x]

Food for thought (i'm far too funny ).


Right then so it's more a case of sustained effort than what you achieve with that effort. That is good to know as it is in my nture to have put a bit of sweating/ light headedness down to physical weakness rather than a more scientific bonking. I did feel a little like that last week, I just went out for a steady ride pretty close to home and couldn't be bothered taking a backpack full of tools (I know, I know). I must have knocked my back brake because it was pretty tight the whole way. That was hard going!


So, on to what to actually take with me if I plan to either a) up the pace or b) up the distance/ time. I looked up gu chomps, $50 for 24!! ohh yeah! I bet they are good stuff but it would feel criminal to chomp on them on a short ride. Are there any cheaper alternatives which are actually decent?


Also to my drink, i've always just drank water when exercising, be it football or cycling. I have two bottle cages, one bigger than the other would it be wise to fill up say the smaller one with a sports drink like lucozade? What about home brews? I have heard Ribena is very sugary, is that what I would need? Also some people put in a pinch of salt. I don't have extra salt with food so I wouldn't mind putting a pinch in. ..

To be honest, I bought the Gu Chomps in America and can't remember how much I paid. I only use one or two chews a ride though, so a packet lasts for a couple weeks. I've also used Lucozade sport beans and they're really tasty. Honey Stinger chews were gross. For example though, a packet of Gu Chomps maybe has 6 chews or something in it, I would use that over 4-5 rides for what I'm doing atm (it says one chew can fuel an hours riding). Lucozade sport beans are £1 a pack and it says on it one pack will last you 30 minutes! So although delicious, it's probably not as cost effective and it's quite a lot of eating to get the energy out of them. Personally when I used them I had half a pack per hour though.

There's also gels to try. Personally haven't used them but I think a lot of people on here do.


Longest ride I've done is 3 hours and I didn't have any form of sports drink, so I can't help you out there! I don't think I ride nearly long or hard enough these days to warrant using anything other than water.

 

[lulubel]

You can make a decent drink out of 50/50 water and apple juice with half a teaspoon of salt in.

A lot of cyclists just take normal food to eat. I generally take cereal bars because they're convenient and don't get in a mess if they get squashed. Bananas are popular, and jam sandwiches, I believe.

 

[pepecat]

For shorter rides (20 - 30 miles) I take some sort of oat bar with me generally, and then diluted fruit juice or squash. Anything longer and i use high five Zero tablets with water; they replace electrolytes etc - especially good when it's hot. Food wise, I still take the oaty bar or flapjack, bananas, and some jelly sweets like wine gums or jelly babies. Good for a quick sugar kick when you're heading home!

 

[lulubel]

Anything longer and i use high five Zero tablets with water; they replace electrolytes etc - especially good when it's hot.

I use the Nuun version. Absolutely essential in the heat here at the moment. I use them regardless of the length of the ride, although I'll stop using them on shorter rides once the temperature drops back into the mid-20s.

 

[cyberknight]

I only eat after 20 or so if i am planning to do around 40 miles non stop, otherwise i just use the powdered lucozade stuff you mix with water , i tried SIS stuff on a sportive and that was nice.


You use your muscle energy stores after around 90 mins depending on speed and metabolism so if your planning to ride for longer then you need to start planning your fuel intake to replenish it before you run out of energy.I was told to start munching every half an hour to keep your glycogen topped up when riding a long ride.

Glucotabs are also good for an instant boots on the go, i believe it was 500 calories per 3 tabs, you can buy in 10 pack or 50 as a bulk buy .

I like the elevenses cereal bars as they are moist and have about 170 calories per bar and make a change from sickly sweet stuff.

Used a couple of gels on a sportive and found although they give you energy i found it like eating a very sweet runny jelly .

Our club run on a Sunday that i attend ( the medium pace group average speed today 17.3 mph ) ride for maybe 20 miles then we have a planned cake stop for coffee and cake then do another 20-30 miles , i had a hefty slice of victoria sponge cake today here...


http://www.taracentr...eace_cafe.shtml

 

[cyberknight]

I use the Nuun version. Absolutely essential in the heat here at the moment. I use them regardless of the length of the ride, although I'll stop using them on shorter rides once the temperature drops back into the mid-20s.

drops to the twenties..... i get warm once it hits 12 degrees i am in SS + shorts

 

[Holy Warrior]

Some excellent advice here people thanks. I'm still trying to ease myself into the saddle and not do too much too soon (which is very tempting). Porbably the day after tomorrow (playing football tomorrow) i'll be out again on a 20 miler. I'll be trying to pick up the pace a bit too, especially on the flat.



After taking your advice i'll make up my usual water drink with added fruit juice and a pinch of salt and see how that goes. It wouldn't be hard to get into the habit now of sticking some food in my pockets like bananas or cereal bars!

 

[Camgreen]

Did 60 miles on a McVities Medley cereal bar on Saturday and a couple of litres of High Juice. Obviously packed a few of them just in case there was a need + a banana; also helped having a good helping of porridge before I left home. I'll also confess I'm not a pacey rider, so perhaps not burning the energy up as quick as other posters here; think the point is there's no definitive answer, it all depends on individual physical needs.

 

[zacklaws]

I generally take cereal bars because they're convenient and don't get in a mess if they get squashed. Bananas are popular,

Too true, I crashed (one of many) a couple of years on a long 130+ ride carrying a good bit of food as it was a bit remote, and afterwards I contemplated what a soft landing I had, a few miles down the road, I found out what had happened when I reached behind to get one of my bannas out to eat, I had a pocket full of squashed bannas which covered my hand. I then ended up with banana everywhere and had quite a sticky ride.

These days I do not carry bananas, but mainly I find in hot weather they ripen very quick in your pocket and still go mushy

I use the Nuun version. Absolutely essential in the heat here at the moment. I use them regardless of the length of the ride, although I'll stop using them on shorter rides once the temperature drops back into the mid-20s.

Check out the ingredients and amounts and you will find out what a rip off they are as there is virtually nothing in them that demands such a high price, calcium carbonate, sodium bicarbonate and baking powder for example, vitamin C powder is about the dearest, but 100 grms would last a very long time , I buy the ingredients, weigh out the correct amounts and make up the equvalent in powder form to equal 100 tablets at a time. Its then a case of weighing out the eqivalent of one tablet per bottle when needed. If I recall it came to about £12 to get the ingredients to make 600 tablets andstill have plenty of some of the ingredients left. Plus the powder still fizzes like the real thing.

 

[Ajay]

Don't forget that "sports nutrition" is designed (and marketed) to keep you racing at your maximium for a long period of time - so you've still got enough in the legs for the final sprint or mountain top finish!
I don't race and am therefore happy to finish my rides feeling a bit tired and hungry, having burned more calories than I've consumed. So your nutrition depends on what your wanting from your cycling. There's loads of "normal" food you can take, as has been mentioned, Soreen maltloaf is a favourite of mine.
Drinking plenty is critical, especially on longer/hotter rides. Water is fine, you get salts in most foods, so you don't need specialist drinks if you dont want. Having said that, I use the High5 brand and love it, its personal taste though. Last month I rode a French coast to coast route Channel to Med in five days (over 200km a day) and drank a phenomenal amount of fluid - High5, water, juice, Yop, coffee, biere, vin (in varying quantities) and didnt bonk.
You'll know if you ever do properly bonk, it's very different to just getting very tired! Your legs will stop working, your eyes won't focus and you'll be dizzy and disorientated.

 

[Enrico]

Give me 2 Boost chocolate bars and a 2 litre bottle of water and I'm all good for 4-5 hours.