Rick Sanchez Posted October 31, 2014 Posted October 31, 2014 Hi all I've always just used some sort of electrolyte replenishment when riding, but since I've started cycling longer and with more intensity, this just doesn't cut it anymore. I "bonk" right around the end of the ride. I've tried some energy bars but struggle to eat them while riding. Thought about trying gels, to get used to the idea of eating while on a ride. The directions say I should mix them with 250ml of water, but can I take them directly? (ie suck them from the packet) Talking about 3 hour+ rides. Still only use water and some electrolyte powder if I cycle short distances.
DJ84 Posted October 31, 2014 Posted October 31, 2014 They only spike your sugars which will give you a worse bonk if you dont get home in time. Food is the only way to go. Try baby potatoes and eat them from the start of your ride.I also like droe wors as the fat fuels you nicely and its quite easy to eat.
Wez-O Posted October 31, 2014 Posted October 31, 2014 On training rides (or races) longer than 1.5 hours, You need to get some carbs into your body. A carb drink (not cr@p like Energade) such as a powder mix is a good bet. Also bananas are a cheap yet superb form of easily digestible carb. Bars and gels are the other option. I'm not sure what brand gels you are referring too, but generally stuff like Gu, USN, Powerbar and Hi5 gels are consumed from the sachet, although some are fairly concentrate and should be followed up with some water or electrolyte drink. For rides longer than 3 hours, you should get some solid food (including protein) in. A peanut butter and honey sandwich is a good bet or meal replacement bars.
Odinson Posted October 31, 2014 Posted October 31, 2014 With most gels, they usually recommend consuming 250ml of fluids for every gel eaten. You don't dilute them.
V12man Posted October 31, 2014 Posted October 31, 2014 Grab gel from pocketRip it open with teeth - not completely so you don't litterSquash contents into mouthPut packet in different empty pocketSwallowDrink a few mouthfuls of water... Thats how... On a 3 hour race - take 1 30g gel every 30 min or so - start about 15 min into the race. Tips Watch what the bunch is doing closely... you are going to be caught out if it's a place where they accellerate or change direction... I find the approach to longer hills is a good place. Do not leave the space between gels too long while looking for a good place to eat it... Practice when you are not in a bunch - weaving around in the bunch will either cause body pain or ear pain, or both.... Watch out for stomach irritability - don't go hog wild with lots of gels in the beginning... build up to one every 30 min - and experiment a bit with which ones you use - some have different effects for some people - during a race is not a good time for a quick stop....
Long Wheel Base Posted October 31, 2014 Posted October 31, 2014 On training rides (or races) longer than 1.5 hours, You need to get some carbs into your body. A carb drink (not cr@p like Energade) such as a powder mix is a good bet. Also bananas are a cheap yet superb form of easily digestible carb. Bars and gels are the other option. I'm not sure what brand gels you are referring too, but generally stuff like Gu, USN, Powerbar and Hi5 gels are consumed from the sachet, although some are fairly concentrate and should be followed up with some water or electrolyte drink. For rides longer than 3 hours, you should get some solid food (including protein) in. A peanut butter and honey sandwich is a good bet or meal replacement bars.Whats wrong with energade? According to some its all you need, Don't even bother training!!!https://community.bikehub.co.za/topic/143921-keeping-energy/
V12man Posted October 31, 2014 Posted October 31, 2014 They only spike your sugars which will give you a worse bonk if you dont get home in time. Food is the only way to go. Try baby potatoes and eat them from the start of your ride.I also like droe wors as the fat fuels you nicely and its quite easy to eat.They don't do that UNLESS you are already going hypoglycaemic - and then the spike you feel is only back up to normal levels. But I do agree with you - real food is better in general, especially as regards GI tract issues, although not so easy or convienient or quick acting (usually once you have made a feeding mistake you neeed quick, and fat won't do that) As long as you eat around 1g carbs per kg per hour (from any source), you will be fine during a hard race - but you have to start eating early, and keep eating for the duration - don't wait till you are feeling bad...
Vangar Posted October 31, 2014 Posted October 31, 2014 Grab gel from pocketRip it open with teeth - not completely so you don't litterSquash contents into mouthPut packet in different empty pocketSwallowDrink a few mouthfuls of water... Thats how... On a 3 hour race - take 1 30g gel every 30 min or so - start about 15 min into the race. Tips Watch what the bunch is doing closely... you are going to be caught out if it's a place where they accellerate or change direction... I find the approach to longer hills is a good place. Do not leave the space between gels too long while looking for a good place to eat it... Practice when you are not in a bunch - weaving around in the bunch will either cause body pain or ear pain, or both.... Watch out for stomach irritability - don't go hog wild with lots of gels in the beginning... build up to one every 30 min - and experiment a bit with which ones you use - some have different effects for some people - during a race is not a good time for a quick stop.... Mmmm funny how something so simple i can be doing wrong. I've been using a gel every hour or so and only starting after 1:30 if it's longer than 2 hours. Which leads to spiking energy levels and then slumps. Bananas give me instant heartburn so definitely going to try this way. A tip I can give is that I have had very good experiences with the Biogen energy bars, they taste great and a bite every now and then is more than enough food wise for me at least.
Wez-O Posted October 31, 2014 Posted October 31, 2014 Whats wrong with energade? According to some its all you need, Don't even bother training!!!https://community.bikehub.co.za/topic/143921-keeping-energy/HAHAHA true hey
Mousea Posted October 31, 2014 Posted October 31, 2014 Jungle oats bars etc have a bite every 20 mins.A Top Pro told me you have to eat every 20 mins or it wont work
Brickleberry Posted October 31, 2014 Posted October 31, 2014 32Gi gels work well for me and the coffee flavor is delicious. Also dates are easy to eat and around 70g of carbs per 100 grams so good solid fuel.
clyde79 Posted October 31, 2014 Posted October 31, 2014 have you tried honey?did you know you now get honey in sachets!
Long Wheel Base Posted October 31, 2014 Posted October 31, 2014 have you tried honey?did you know you now get honey in sachets!LOL opening up a can of BEE'S. Soon we will see the advert on this thread.
JXV Posted October 31, 2014 Posted October 31, 2014 Hi all I've always just used some sort of electrolyte replenishment when riding, but since I've started cycling longer and with more intensity, this just doesn't cut it anymore. I "bonk" right around the end of the ride. I've tried some energy bars but struggle to eat them while riding. Thought about trying gels, to get used to the idea of eating while on a ride. The directions say I should mix them with 250ml of water, but can I take them directly? (ie suck them from the packet) Talking about 3 hour+ rides. Still only use water and some electrolyte powder if I cycle short distances.Yes you can suck straight from the packet but chase it with water immediately otherwise you end up with 'reverse osmosis' in your stomach....as I understand it the gel will basically attract water out of your body and dehydrate you but if sufficiently diluted with water the gel is absorbed faster and your hydration not affected as much
V12man Posted October 31, 2014 Posted October 31, 2014 A tip I can give is that I have had very good experiences with the Biogen energy bars, they taste great and a bite every now and then is more than enough food wise for me at least.Doesn't really matter what it is you eat - just read the packet and use your calculator - set your rate of eating to 1g of carbs/kg/hour and figure out how much to eat how often. Start eating early in the ride (15 min) and eat small amounts regularly - like every 15 min if you use solid food, and not more than 30 min if you use gels - REMEMBER - if you use carb based drinks then you must include the carbs in the drink as well in the calculation - aim for about 500ml per hour of fluids for a medium sized person in moderate weather. I am personally not a fan of energy bars - having expereinced trying to swallow one or two at a rate of knots in order to put both hands on the bars.... Bannana's are ok - you can swallow a bite if you have to without chewing..... Also - please remember not to litter.... and if someone else litters in front of you, a) shout at them, and b) stop and pick it up - the difference between 14521 and 14528 position makes no difference.....
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