T.M.H.N.E.T
Rainbows aren't just for world champions
- Location
- Northern Ireland
**This thread assumes that some precursors have already been met**
There are 3 main ways to achieve this:
Common options tend to be: Spotty Banana's - Flapjacks - Cereal Bars - Sandwiches. These are all easy enough to carry in a foodbag or jersey pocket. Shots - jelly babies -jelly beans and the like also seem commonly used.
These are lovely with some mixed spice or cinnamon mixed in before you add the dry porridge.
Cash N Carry: Another popular option is to carry some cash and find a "Cake Stop". I shouldn't need to go into this much more,pretty self explanatory.
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Energy Gels: It has long been believed that the stomachs carbohydrate uptake is 60g per hour,recent research has shown that this isn't the case.
So if gels are favoured,look for 2:1 ratio gels that contain both Fructose and Glucose to maximise absorbtion. Using "both doors" effectively increases carb uptake to 90g.
**It should be noted that unless you wish to spend the cash,consuming gels every ride can be expensive and often not required for leisure rides. Sportives/races and multisport(tri/dua) may well bring some need but that is up to the individual**
Energy Drinks: A subject that appears more often than monday mornings yet never seems to settle on a definitive answer(and it won't now :P) On the same theme as solid food vs gels there are riders who do their distance just dandy with plain water or indeed,nothing. This is fine of course,whatever works for you (or me) doesn't always apply to everyone else. I personally use a mix of well,all 3
Table Salt in drinks: Many also add a drop of table salt to their bottle mixtures. Great idea in practice as we all know salt aids water retention. But table salt only contains sodium chloride,true electrolyte mixes contain(amongst others):
Sodium Chloride: Sodium regulates the total amount of water in the body and the transmission of sodium into and out of individual cells also plays a role in critical body functions. Many processes in the body, especially in the brain, nervous system, and muscles, require electrical signals for communication.
Potassium:Among the many functions of potassium in the body are regulation of the heartbeat and the function of the muscles.
Magnesium: Prevention of muscle cramp
All in one options: Such as MyProtein Tri-Carb have both types of sugars,glucose and fructose plus a balance of electrolytes.
High5/nuun:Tabs are both good products for hydration/electrolyte purposes.
High5
nuun
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Recovery Products: Another hotly debated subject with 6 different schools of thought:
MyProtein Maltodextrin: I mix @ 25g approx,the quoted figure is MP's standard 50g scoop.
***Disclaimer: This guide relies a lot on trying out and finding what works for you,there is no set rule that fits everyone. This is a work in progress and I welcome further feedback and additional information. If in doubt about anything,consult a professional(which I am not :P) Neither is this thread an advertisement for MyProtein,they are simply the company with the best pricing to my knowledge and experience***
- Diet isn't outright terrible.
- Glycogen stores are well topped up
- Pre-ride intake is low GI such as porridge/bagel+peanut butter (or the likes)
There are 3 main ways to achieve this:
- Carry solid food and plenty of water/drink
- Carry some £ and find a cafe/garage/shop
- Carry energy gels and water/energy drink
Common options tend to be: Spotty Banana's - Flapjacks - Cereal Bars - Sandwiches. These are all easy enough to carry in a foodbag or jersey pocket. Shots - jelly babies -jelly beans and the like also seem commonly used.
These are lovely with some mixed spice or cinnamon mixed in before you add the dry porridge.
Don't wrap too tightly or wrap in tin-foil which will be easier to open mid ride.
Cash N Carry: Another popular option is to carry some cash and find a "Cake Stop". I shouldn't need to go into this much more,pretty self explanatory.
------------------------------------------------------------------------------------------------
Energy Gels: It has long been believed that the stomachs carbohydrate uptake is 60g per hour,recent research has shown that this isn't the case.
So if gels are favoured,look for 2:1 ratio gels that contain both Fructose and Glucose to maximise absorbtion. Using "both doors" effectively increases carb uptake to 90g.
**It should be noted that unless you wish to spend the cash,consuming gels every ride can be expensive and often not required for leisure rides. Sportives/races and multisport(tri/dua) may well bring some need but that is up to the individual**
Energy Drinks: A subject that appears more often than monday mornings yet never seems to settle on a definitive answer(and it won't now :P) On the same theme as solid food vs gels there are riders who do their distance just dandy with plain water or indeed,nothing. This is fine of course,whatever works for you (or me) doesn't always apply to everyone else. I personally use a mix of well,all 3
Again this may not work for everyone,I find that I don't need electrolytes unless it's really scorchio weather(which isn't often in NI)
Table Salt in drinks: Many also add a drop of table salt to their bottle mixtures. Great idea in practice as we all know salt aids water retention. But table salt only contains sodium chloride,true electrolyte mixes contain(amongst others):
Sodium Chloride: Sodium regulates the total amount of water in the body and the transmission of sodium into and out of individual cells also plays a role in critical body functions. Many processes in the body, especially in the brain, nervous system, and muscles, require electrical signals for communication.
Potassium:Among the many functions of potassium in the body are regulation of the heartbeat and the function of the muscles.
Magnesium: Prevention of muscle cramp
All in one options: Such as MyProtein Tri-Carb have both types of sugars,glucose and fructose plus a balance of electrolytes.
High5/nuun:Tabs are both good products for hydration/electrolyte purposes.
High5
nuun
---------------------------------------------------------------------------------------------------------
Recovery Products: Another hotly debated subject with 6 different schools of thought:
- Chocolate Milk:Sugar,fat,protein + chocolate, what isn't to love? Chocolate(especially dark) contains polyphenols which help to prevent inflammation.
- Whey proteins: Cheap to buy in bulk so serving cost is very low even mixed with milk. Not for everyone though,especially lactose intolerant.
- FGS/Mars Refuel/Frijj: Mostly formulated options yet proves costlier per serving/bottle than other options.
- Nothing
- Whey Proteins+ Simple sugars: Simple sugars create an insulin spike which very quickly takes nutrients to tired muscles.
- Milk
- Beer: Taken in large quantities beer is often enough to allow the sufferer temporary alleviation of pain. Depending on the severity,a fine whiskey may be more apropriate.
MyProtein Maltodextrin: I mix @ 25g approx,the quoted figure is MP's standard 50g scoop.
***Disclaimer: This guide relies a lot on trying out and finding what works for you,there is no set rule that fits everyone. This is a work in progress and I welcome further feedback and additional information. If in doubt about anything,consult a professional(which I am not :P) Neither is this thread an advertisement for MyProtein,they are simply the company with the best pricing to my knowledge and experience***
