DJpak Posted October 20, 2014 Posted October 20, 2014 It depends on ur weight but one(less then 70kg like me) normally need 300kcal per hour not to feel 'hungry'. That's why keep having something during a riding even though people are not hungry. If u feel hungry during a riding that says u r late to eat. Im using hummer stuff. It works well for me. A bit pricey but I dont have to bring anyother extra food so I like it My point is that keep having food!! Water also same. Keep sipping water. If u thirst , that's late...
Wyatt Earp Posted October 20, 2014 Posted October 20, 2014 It depends on ur weight but one(less then 70kg like me) normally need 300kcal per hour not to feel 'hungry'. That's why keep having something during a riding even though people are not hungry. If u feel hungry during a riding that says u r late to eat. Im using hummer stuff. It works well for me. A bit pricey but I dont have to bring anyother extra food so I like it My point is that keep having food!! Water also same. Keep sipping water. If u thirst , that's late... Must be hell carrying a 3 tonne vehicle on your back
King_Crispy Posted October 20, 2014 Posted October 20, 2014 I was in the same boat. My last road ride was 65kms with a 31 average and all I end up doing is eating crap afterwards or the cravings make me feel like a heroin addict.I guess I have to ride more than once or twice a week.Will the cravings for junk food pass when I get fitter and am working off a better base?
360 Posted October 20, 2014 Author Posted October 20, 2014 Thanks for all the advice guys. Looks like the only way is for me to give up some sleep and cycle super early in the mornings or possibly start spinning class. What Blitzer says makes sense too. Basically at around the 1h40 mark I lose energy (I assume this is due to glycogen depletion) and after +-2h10 mark I cycle through feeling normal and dipping. I need to try and possibly find a partner who lives close to me who cycles in the mornings. I leave for work at 6:30am (I like being early so I can get stuff done and leave a bit early) so it would need to be pretty early.
urbanroyal Posted October 20, 2014 Posted October 20, 2014 Hey 360...what do you eat prior to your rides...I have a lekka (big ) bowl of oats and a strong coffee ...2 sugars ...good for 3 hours ..
360 Posted October 20, 2014 Author Posted October 20, 2014 Hey 360...what do you eat prior to your rides...I have a lekka (big ) bowl of oats and a strong coffee ...2 sugars ...good for 3 hours .. I normally have a big bowl of weetbix (4) or corn flakes and a cappuccino to wash it down with if time permits. I'm not an oats person as I can't stand the taste and because we cycle at 6am I don't eat that long before leaving home.
Lone Rider Posted October 20, 2014 Posted October 20, 2014 A lot of good advice on this thread. I think we've all been there. No easy fix, though. You have to put in the miles. Start with long steady endurance rides, gradually increasing the duration of your rides. Your body will adapt. Don't rush it. You can't go from doing 90min rides one day, to 3hr rides the next. A rule of thumb is 10% increments, every couple of weeks.
djvr Posted October 20, 2014 Posted October 20, 2014 My 2c. Weetbix and cornflakes could be the problem. Rather try eating Future life. Much better nutrition before training and races
johanpre44 Posted October 21, 2014 Posted October 21, 2014 Interesting thread, let me share my experience (gained from the last 2 years of cycling). Let me start with my "specs": 1.82m, 95kg (lost 13kg since I started), not the fastest/strongest rider but fairly fit at the moment. Struggling to get rid of the tube around the tummy (suspect this will only go away when I start swapping carbs/bread for better carbs/greens). I try and do 3 to 4 rides a week (totaling 5 to 6 hours of riding), 2 in the week usually around an hour and 20km, the others over the weekend are longer like 2 30km 1.5 hour rides or maybe just one long ride depending on what my friends and I have planned. I have found that I can go hard on rides less than 1.5 hours without having anything to eat or any special water mix (other than electrolytes on hot rides). When I go for longer rides I have to eat every hour to hour and a half to keep my energy levels up, if I do this I can continue for hours (record to date is just over 6 hours without bonking). I also like a bottle of Biogen Cytogen on the long rides. Gels and Energy bars don't work for me, I prefer Nougats (blue "race food" packaging) and food bars (like 32gi's), Banana's, potatoes and Nuts also work well. Good breakfast on the day of the long rides is very important, oats works wonders. If I have cravings afterwards it usually means that I have dehydrated in which case I will have a 750ml re-hydrant of some sort until the feeling goes away.
JoeyK Posted October 21, 2014 Posted October 21, 2014 I weigh 76kg and am 1.77m tall. I used to bonk quite early in a race if I do not eat. What works for me on weekend rides, which is more or less 5 to 6 hours in duration is the 32gi chews. I also take some droewors and biltong, it is nice to eat something salty now and then. I also take an apple along, as it is also low gi. The 32gi chews also help with the hunger cravings after a long ride. The whole low gi hype makes sense to me and should help with the dip in energy and the cravings. There are a lot of info on the low gi stuff. Do a search on the hub. Good luck
Ratty Posted October 21, 2014 Posted October 21, 2014 I normally have a big bowl of weetbix (4) or corn flakes and a cappuccino to wash it down with if time permits. I'm not an oats person as I can't stand the taste and because we cycle at 6am I don't eat that long before leaving home.That could be your problem. I saw a nutrionist last year as I was always hungry. Thought I was doing good by having weetbix every morning, but was always hungry by +- 9am.Turns out weetbix does not factor very well on the low gi scale. Rather try something like future life. If you don't like sloppy cereals, you can try the Futurelife crunch, its not bad. Also after rides i try and eat something like scrambled eggs rather than junk. Good for recovery and keeps me fuller for longer.
RichieT Posted October 21, 2014 Posted October 21, 2014 I'm not an expert, but used to get similar cravings until I started making and eating home made smoothies. I put them into one of those large "Energy type plastic bottles", and drink three quaters before the ride and a quater at the end.My smoothy consists of a banana, yoghurt, fruit muesli, a raw egg, peanut butter, honey, sprinkle of ginger, futurelife cereal and a topping of milk. I can now cope with extended rides and dont have those gut wrenching hunger attacks near the end of my rides..
Mental Mamba Posted October 21, 2014 Posted October 21, 2014 Taking it slow is key, if you do not want to hurt your body and enjoy your riding in 5 years time......don't try and be a superhuman and get your body to jump into overdrive mode when you get onto your bike..... If you want to do 75 km rides comfortably, you need to train beyond that, this entails conditioning you body....this is achieved by gradually increasing your distance when training....Intervals during your training ride is a great way to boost your heart into getting stronger and your lungs will feel as if they want to pop...but it gets the oxygen into the body..... remember, set yourself goals and train towards it..."die internet is maklik" and there are allot of sites giving training advice and how to achieve your goal time.....everybody is different, but one thing is the same.....time in the saddle.... im no expert....but this has been proven over and over again.....to myself.... "it doesn't get any easier....you just go faster" ... quoted form "REGLIZARD"
MrJacques Posted October 21, 2014 Posted October 21, 2014 If you don't have much time to train in the week try some interval training.
Bomberman Posted October 21, 2014 Posted October 21, 2014 I'm not an expert, but used to get similar cravings until I started making and eating home made smoothies. I put them into one of those large "Energy type plastic bottles", and drink three quaters before the ride and a quater at the end.My smoothy consists of a banana, yoghurt, fruit muesli, a raw egg, peanut butter, honey, sprinkle of ginger, futurelife cereal and a topping of milk. I can now cope with extended rides and dont have those gut wrenching hunger attacks near the end of my rides.. Thanks now I am really hungry. That sound gooood.....
Falco Posted October 21, 2014 Posted October 21, 2014 1. About 2 hours into my ride I experience a large loss of energy. 2. After my ride I'm extremely tired (e.g. can go sleep for 2 hours) and hungry for the whole day. I'm 1.8m tall and weigh 86kg I did the bestmed race the weekend (80km) and finished in just under 3.5 hours. I normally have a big bowl of weetbix (4) or corn flakes and a cappuccino if time permits. I don't eat that long before leaving home. The problem is clear to see. What you are eating pre ride is not suitable nutrition, and it's probably not being properly digested before it is required for energy production. At 1.8m / 86kg, you require a fair amount of food to sustain yourself on a longish ride. I know that because I am 1.8m tall / 84kg, and there is no way I could do a half decent ride on corn flakes and cappuccino. 3.5hrs for the 80k Jacaranda indicates a very low level of fitness, so not only are you stretching yourself on distance, you are trying to do it without eating properly. By the time the ride is over, the body has depleted all it's reserves, and the extreme hunger and tiredness sets in. You need to train more, and make sure you eat sufficient nutritious food at least an hour before getting on the bike.
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