The Wall

[lanternerouge]

V interesting thread. I find porridge in the morning really works for me. Toast and honey however = sugar crash after a few miles! Have been doing some 60 milers recently in prep for a sportive and am realising more and more the importance of eating and drinking correctly.

The above posts are really very helpful! Anybody know where to go for more information?

LR

 

[lulubel]

As others have already said, it sounds like you weren't properly fuelled/hydrated before the ride.

For comparison, I was out for 2 hours this morning, and covered 30 miles. I had a big breakfast, full of slow release carbs, about an hour before I left, and a high carb dinner last night. (The meals and the 30 miles weren't planned - I just went outside this morning, felt it was cooler than usual, and decided to make the most of it.) No snacks, a little over a litre of water during the ride, and I arrived back fresh, energised and feeling almost ready to do it all again. My usual rides are around 20 miles.

So, as others have said, make sure you're well fuelled and hydrated before you get on the bike. If your glycogen stores are low, or you're dehydrated before you start out, you're going to suffer after a while regardless of how much you eat and drink on the bike.

 

[r80]

Some great information here, I have learnt a lot

 

[cyberknight]

Went out today , it was warm so i got through 2 water bottles ,i took a gel and an energy bar with me and ate them both as i was pushing it (for me ).
Legs were tired from yesterdays weights so i could feel i did not have 100 % of my power.

I had porridge with sultanas fro breakfast.

Did 43.65 miles with no stops except for a fly removal and a "cant get the dang snack bar open " moments. Average of 18.2 mph ,i can do it faster but the legs were not willing today

 

[peelywally]

V interesting thread. I find porridge in the morning really works for me. Toast and honey however = sugar crash after a few miles! Have been doing some 60 milers recently in prep for a sportive and am realising more and more the importance of eating and drinking correctly.

The above posts are really very helpful! Anybody know where to go for more information?

LR

the sugar crash is nasty , but can fill the space between carbs ,


a steady flow of sweets from a back pocket is no bad idea on long ride ive taken biscuits along bourbon creams do it for me

 

[JonnyBlade]

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.

Colin I'm just about to order some. Do you have a referrer code? Might get referral rewards or something?

Jonny

 

[JonnyBlade]

Usually a milo chocolate drink. An ordinary squash with salt. A sports drink. 2 bananas a mars bar and a coke. Got me through 141 miles in 8 hours 17 mins

 

[ColinJ]

Colin I'm just about to order some. Do you have a referrer code? Might get referral rewards or something?

Jonny

Hi Jonny. I assume that you followed my link in that other post because I just noticed a commission from MyProtein. If it was you - thanks!

 

[rs2k]

I find 30mg of Ephedrine and more water is good for another two hours cycling.

 

[briantrumpet]

Hi Jonny. I assume that you followed my link in that other post because I just noticed a commission from MyProtein. If it was you - thanks!

My turn now - I'm going to give your recipe a go - I've been using High 5:1, which seems to work and tastes pleasant, but it's £25 for 1.5kg, and there's not much in it other than good basic stuff and a bit of flavouring.

 

[briantrumpet]

Well, stuff arrived from MyProtein (post free) in a couple of days, and I've just used it for the first time, following your recipe, Colin. Not really a fair first outing, as it wasn't along or hard ride, but it certainly tastes good (no noticeable flavour whatsoever other than the fruit juice, and at about a quarter of the price of High 5 4:1, it's great value. Thanks!

 

[apollo179]

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.

What does this mean ?

Some good info in this topic - thanks.

 

[briantrumpet]

What does this mean ?

Re energy reserves ... from the limited amount I've read, it's to do with glycogen, and where your body stores it and how it produces it. If I get more technical than that I'll probably get it wrong, but I think it comes down to if you go out to hard at the start you deplete your glycogen reserves too rapidly, so you'll find it tough going later on as your body will be playing catch-up.

 

[Red Light]

Re energy reserves ... from the limited amount I've read, it's to do with glycogen, and where your body stores it and how it produces it. If I get more technical than that I'll probably get it wrong, but I think it comes down to if you go out to hard at the start you deplete your glycogen reserves too rapidly, so you'll find it tough going later on as your body will be playing catch-up.

Correct. Wikipedia explains it all

 

[briantrumpet]

Correct.

Phew.

(EDIT - though it should, of course, read "too hard".)