The Wall

[r80]

Out for a ride last week, the distane was twice my normal ride, and about 1/3rd more than the furthest I have cycled. After covering 35 miles at about 14 mph, the last 5 miles took me an hour. I only brought a litre of drink and a nutri-grain bar. Ill-prepared it is needless to say. This being my only way home I dragged myself back and was shattered. So the question is, what can I do to avoid suddenly running on empty? I plan to do the route again soon (It won't get the better of me!).

Cheers, r80

 

[HLaB]

Simples, eat and drink more

 

[Chris.IOW]

If your suddenly doing longer distances then your used to it is going to hurt.

Next time out you might find it hard again but keep building the distance and you will get used to it.

I say you will get used to it rather than it will get easier, it never gets easier, you just push yourself harder!!

And make sure you put enough fuel in your body before going out for the ride.

 

[Lien Sdrawde]

I'm similarly inexperienced - but through reading a good few posts, I have found my time / km duration has been helped with pockets / saddlebags full of butties / bannanas / energy bars. I make time to stop and smell the roses - and replenish my energy needs. I didnt always find it easy to stop, cos I often felt like I should keep 'pushing' - but its helped to take a few breaks.

 

[r80]

Could get another bottle holder, the bar was shoved under the seat. What sort of meal should I have/ how long before cycling. Pasta?

 

[HLaB]

Could get another bottle holder, the bar was shoved under the seat. What sort of meal should I have/ how long before cycling. Pasta?

Drinkwise I like to prehydrate, sip a drink before a ride so I'm only topping up which saves the need for too many bottles but some folk need lots of them. I like pasta the night before a good cycle and cereal in the morning (usually weetabix) too. I'm usually cycling within 1/2 an hour of that breakfast but if its longer I also like to top up with a banana five mins before I start. Again some people will be different food wise.

 

[Bicycle]

Everyone has their favourite tonic.

I go with water and food.

The food is usually Soreen Malt Loaf (buttered), Fig Rolls and Bananas.

You will soon learn how much of each you need.

Take more than you'll need, then as you learn what works reduce quantity to match need.

Hot weather makes you very thirsty.

Some people will swear by this, that or the other.

Just use what works for you.

 

[pepecat]

I tend to take something like a cereal bar or flapjack for shortish rides (20 ish miles), and maybe some jelly babies for a swift sugar kick if needed. For longer rides, more flapjack and bananas. Cake is also good - some people on here like sandwiches - each to their own i guess!

If I'm cycling in the morning, i generally eat porridge / museli about an hour before i go out. If I'm cycling in the evening, i generally don't eat anything much and rely on what i've had that day to get me round. This may not be the best plan, but it's ok for me.

If I'm doing a really long ride (60+ miles) then i'd have pasta the night before, and also watch what i eat for a couple of days before hand and get some chicken / tuna into me.

It'll take a few rides before you know what you need to take to eat / drink, but you learn by experience!

 

[ColinJ]

The most important thing is to be well-fuelled and hydrated before you set off, otherwise you will be playing catch-up during your ride and will probably fail in that.

I'd suggest aiming to drink at least 0.5 L an hour on your bike, or more in very hot weather.

I mix 1 part OJ to 2 parts water and if I'm doing more than about 30 miles, I add 2 scoops of maltodextrin powder per 0.5 L of drink. Details in this post.

 

[Alun]

Don't forget the cheese and onion crisps and pint of guinness afterwards. It's often neglected !

 

[briantrumpet]

And I suspect ones body gets more used to longer distances the more you do them. Nowadays I don't bother with any food for under 40 miles (but up to 1.5 litres of liquid), a couple of apples/bananas and some energy drink (High 5+1) for say a 70-miler, and fruit/pie/cake and energy drink & a refill for a 100-miler. But with anything long (for you), you need to make sure you're topping up before you feel the need to. And I always take some money, so if I'm feeling I'm running on empty, and need a pint of milk, a cake, or a lump of chocolate, I can pop in somewhere and refuel.

The other thing is to make sure you start off steadily - otherwise whatever you eat, your legs will just be pooped. A reasonable rule of thumb is to ride the first 10 miles at a speed at which your breathing is normal, so you could have a conversation. If you're out of breath too soon, you're taking your energy from the wrong reserves.

 

[peelywally]

eat well in advance dont wait until your running on empty plan ahead a bit , if you just start eating when your done in its going to be at least 20 minutes before you feel any effect and a bit longer before its doing you any good ,

 

[KingstonBiker]

I "hit the wall" on my ride yesterday for the first time.

Last weekend I did my first 100k ride with a 15 minute coffee and cake stop at around 60k. All went well and felt fine after it. Decided to repeat it again yesterday. Ate the same (porridge) before I left, similar pace (slightly quicker) and similar cake stop. With less than 10k to go I suddenly started to run out of energy. By the time I got to 5k to go I really began to struggle. Felt like I was cycling through treacle. Just about managed to limp home.

The only difference I can think of was that yesterday I stopped for nearly 30 mins and had 2 cups of coffee. Could this have been the difference?

 

[cyberknight]

I am am soloing then i would take water/ energy drink and an energy bar and eat the bar after an hour or so to top up my energy levels before i hit the wall.

On a club run we have a coffee stop after 20 miles or so , you cant beat coffee and cake .

Eating and drinking right before hand is also important, i am off on a ride in a bit and i have had porridge + 2 cuppas for breakfast.

 

[Fab Foodie]

Eat before you're hungry, drink before you're thirsty, little and often is the rule.

It's pretty simple really.
The average body when stoked-up will store enough Glycogen (sugar) energy for about 30 to 40 miles depending on pace, after that you'll might start to bonk. A good bellyfull of slow release food helps go further, but 40 miles/60km is a pretty good yardstick. If you're not planning to go further, then no probs, but if you do you'll need to take on more fuel, and ideally you'd start taking onboard some food before then. If your first energy input is at 40 miles it's too late, remember there is a time lag for digestion, even for gels.
I nibble jelly babies from the off, energy drinks, gels etc are all part of peoples strategies for constant and gentle fuelling from the start.
For bigger miles then a good food stop is important for me, burger and coke, bacon butty, sandwhich does fine, I'm a monster for pork pies! The further you go, the more real food you need.
Simple really, just keep fuelling from the start and you'll go far without problem!

When home, pint of milkshake, 15 mins cold bath and you'll feel amazingly good.