Fueling on long rides

[Eldron]

Add some science - muck about on the internet and you will find out what the average energy requirement per hour is for your weight.

 

Pick the food of your choice and eat that much per hour...

 

Sure the supplement people will scream phrases like low GI, constant energy release and many multi syllabled formulae but ultimately energy is energy and if you eat it consistently you'll be fuelled consistently.

 

Much as I hate to agree with TNT - he is right - everyone is far too eager to swallow the supplement hype and fool themselves into thinking they can buy extra speed.

 

Me - training = pronutro for breakfast, 500ml of half strength powerade plus half a banana every hour.

Racing - bacon and eggs for breakfast then water with a whasp gel every 45mins and half a banana every hour - that gives me the 40g/hour my body needs during endurance exercise...

[nuge]

depends on the intensity.

 

easy base training:

 

under 3 hours: water

above 3 hours: water and some wine gums.

 

training hard:

 

under 1 hour: water

above 1 hour: water and coke.

 

post-ride: peanut butter and honey sandwich + glass of milk

[Wheelsuck]

I guess it's what works for u but suggest the following:

Work out your energy requirements per Hour as per Eldron

Get stuff that answers that equation-I like Peptopro Sport-Perfect mix of Carbs and Proteins for races only as it is Pricey and tastes like crap.

Which brings me to the next point-U need to fuel also so u are able to start the recovery process with what u have used in the last part of the ride.

 

That being said on longer Tri's I end up mostly on Coke and Water the last hour -Wrong I know but works.

[Breezer]

For 100km 1 botle water, 1 bottle powerade and 1 banana I eat on 50km.

['Dale]

At minute 250, a ice cold can of Coke...

[covie]

hammer perpetuam only...works for me

 

Agree but use the perpetuam chews, while drinking heed and water, so generally one tube perpetuam a 500ml bottle heed and my secret weapon nougat. (but not the cheap ass shait)

[babse]

very good advice here. i have the problem on longer rides of eating too late when my energy levels are very close to zero!

[covie]

very good advice here. i have the problem on longer rides of eating too late when my energy levels are very close to zero!

 

If you dont start eating after 45mins into your ride you might as well not eat at all.

[BrianMTB]

Pronutro for breakfast, energade, 500ml / 30km and an apple or two. Peptopro after to aid recovery.

[Dicky DQ]

2 Hours is not a long ride. Up to 2 hours water is fine or your favorite goo juice etc.

[timM]

If you dont start eating after 45mins into your ride you might as well not eat at all.

This is the best advice so far!!

['Dale]

Try not to eat anything for any rides below 120 - 150 minutes.

Instead, have a good fuelling meal and then use water.

[HappyMartin]

Training I use Fit Carbotrain. Four hour ride about 2 750ml bottles. I carry money so I can pop into a shop in an emergency. It's not like we are cycling across a desert.

 

Racing I pop a gel every 20 to 30 minutes. Drink water or Fit Carbosupreme very diluted.

[Let's Ride]

Drink water throughout the day, 365 days a year.

 

Future Life for breakfast.

 

32GI in my water bottles (one bottle every 2 hours).

[Cheese]

_{I eat my bowl of Oats the morning and then have an Oats energy bar every hour for rides of 3 hours and more,}

_{I drink one bottle 750 ml of Cytomax.}

_{Works for me.}

[babse]

If you dont start eating after 45mins into your ride you might as well not eat at all.

yep i seem to always forget this bt im learning still dont chow on training rides under 2hours tho. breakfast before n bottle water is sufficient