How to use Energy Gels

[SwissVan]

have you tried honey?

did you know you now get honey in sachets!

 

Dont mock....Peanut butter and HONEY snackwhich with plain white bread, cut into bite size pieces, eat every 30 minutes

 

My best kept secret is out

[habanero]

If your fat do you still need to do this or do you have enough stored energy already.

[V12man]

If your fat do you still need to do this or do you have enough stored energy already.

You only need to do this if you are going hard..... (relative to your capability - of course) for a long time (over 1:45 or so - longer if you are better trained or carbo loaded)

 

Stored fat reserves are not easily mobilised during excercise - unlike stored carb reserves (glycogen) which are limited in quantity (improved by carbo loading, which is totally not reccomended for the obese)

[rudi-h]

i'm not a fan of gels.  firstly they taste like crap and it will happen at some stage that the sticky packet will not go as deep into your pocket as you hoped and you will litter the route.

 

if you bonk it is because your body is not used to the distance that you are trying to ride.  do it a few times and you will be fine.  you obviously need to eat on 2+ hour rides, but whether it is a chocolate, banana, nuts, jelly babies or a sandwich doesn't matter too much. no problem with using gels, but when it really tastes bad and you struggle to get it down, remember this "i told you so" warning

[Messier87]

ENDUREN ..Drink & Bars is the only stuff i use 

Agreed. Enduren feeds you with different types of carbs. It can be absorbed at a faster rate than what just one type of carb would. I make my mix quite strong. It means I get a constant source of energy if you drink a little quite often. When the ride is really long (4hr+) I need solid food during the ride. I like to take banana, apple, nuts or dry wors. Or grab a muffin at a garage.

 

I could be wrong, but in my mind the average Joe should be fine with normal food. Gels is quite strong and hence would be difficult to eat if you are sensitive. Also quite expensive.

 

I do think the guys at the sharp end use them extensively and hence it has to help for hard rides.

 

OP - You say you struggle to eat. Is it due to effort (breath and chew) or nausea?

[DJ84]

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...

Agree completely.

The droe wors gets consumed early along with baby potatoes and a carb drink.

Was referring to the gel as him taking it when he is already low, it will spike and then drop quicker and harder.

Maintaining nutrition is the only way for longer events.

[SimpleDom]

Dry wors is awesome on the bike. The fattier the better. I can't stomach the sweet stuff anymore. I carry a banana with me for emergencies only. And if you do need to eat the Banana, no litter. I train on water only, or dry wors on rides longer than 4 hours. If I'm eating on a ride though, it's about every 30 mins with plenty of water.

[DieVlieg]

Gels have a lifetime for myself in a ride. After a few hours I start getting stomach cramps and feeling unwell. I am talking about 4 or 5 hour rides. So I now do my homework on races.

 

If I can finish within 2 to 3 hours I'll only use the stuff I can mix in my water and I start drinking before the race starts. I feel comfortable to go flat out most of the way on such a ride and therefore this is a high intensity ride for me.

 

If a race is 3 to 4 hours I'll use the same method but start using gels from hour 3.  I will also maybe lessen my pace a little bit and it will also count as high intensity.

 

If the race is more than 4 hours I most probably wont be trying to do it with a great speed. Therefore it will be a lower intensity. Therefore I will count on my good breakfast plenty of rehidrate from the day before. I'll have time to ride and eat something wholesome and I most probably want to refill my water bottle. I do not see the need to pump myself full of sugar as eventually at some point my body WILL overdose, crash or something.

 

 

Take race cars the stuff that does the quarter miles can use jet/rocket fuel and beyond but those that need to go a bit longer uses high octane fuel and in general is not aiming for a land speed record.

[DieVlieg]

Dry wors is awesome on the bike. The fattier the better. I can't stomach the sweet stuff anymore. I carry a banana with me for emergencies only. And if you do need to eat the Banana, no litter. I train on water only, or dry wors on rides longer than 4 hours. If I'm eating on a ride though, it's about every 30 mins with plenty of water.

 

I use to be the same but realised that I can improve my pace and perform at high intensity better on 2 to 3 hour rides with some carbs in my bottle.

 

I use to conserve my energy but now I peddle one pace and even accelerate more closer to the end.

 

For marathons this means I need a flat race like the trail seekers. For something like the monster I'll rather aim for a very low carb solution or no carb (water only) and eat regularly.

[Pulse]

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.

Gels or any other form of carbs do not cause spikes or lows while exercising. This only happens in sedentary situations

[Slowbee]

V12-Man, I know this is an odd question, but what do you mean by hard ?

 

As in giving it full on horns, or just laid back taking it easy for 5 hours?

[Maj]

I recently did my first 100km ever, (4.5 hrs in the saddle), started with:

32gi enduro in one of my bottles (800ml)

one usn vooma gel choc flavour

4 large dates with 2 almonds pushed into each of their middles (fantastic tip from bicycling magazine)

 

we were doing loops, so parked our vehicle at the start and stopped twice to eat a boiled egg, refill water and have more 32gi drink.

 

will be doing the 94.7 and think i'll put those 2 boiled eggs in my pocket, 'cause i loved them. gonna try the usn cyto gels 'cause they have mag-phos, which the vooma doesnt. if they work i'll pack 2, for when i'm facing a climb and need a boost.

[V12man]

V12-Man, I know this is an odd question, but what do you mean by hard ?

 

As in giving it full on horns, or just laid back taking it easy for 5 hours?

Race pace -over 75% of max 1 hour effort is about where the cutoff is - from slightly below your anaerobic threshold - sustained for over around 90 min. Assuming you are not fasted when you start.

[V12man]

V12-Man, I know this is an odd question, but what do you mean by hard ?

 

As in giving it full on horns, or just laid back taking it easy for 5 hours?

Race pace -over 75% of max 1 hour effort is about where the cutoff is - from slightly below your anaerobic threshold - sustained for over around 90 min. Assuming you are not fasted when you start.

[DieVlieg]

I recently did my first 100km ever, (4.5 hrs in the saddle), started with:

32gi enduro in one of my bottles (800ml)

one usn vooma gel choc flavour

4 large dates with 2 almonds pushed into each of their middles (fantastic tip from bicycling magazine)

 

we were doing loops, so parked our vehicle at the start and stopped twice to eat a boiled egg, refill water and have more 32gi drink.

 

will be doing the 94.7 and think i'll put those 2 boiled eggs in my pocket, 'cause i loved them. gonna try the usn cyto gels 'cause they have mag-phos, which the vooma doesnt. if they work i'll pack 2, for when i'm facing a climb and need a boost.

 ou will find you can do 100 without taking anything and maybe you will even do it in the same time but try doing it 30 to 40 mins quiker and you will soon need more energy. 

 

Just remember that if you do not intend jolting those gels in your vains try and take them well before you need them. Digestion takes time

[DieVlieg]

You only need to do this if you are going hard..... (relative to your capability - of course) for a long time (over 1:45 or so - longer if you are better trained or carbo loaded)

 

Stored fat reserves are not easily mobilised during excercise - unlike stored carb reserves (glycogen) which are limited in quantity (improved by carbo loading, which is totally not reccomended for the obese)

 

Habanero to add to above.

 

I am not recommending but also not denying that if your goal is fat loss it is wise to stay away from carbs and not to focus on speed but to try taking long distance slow rides and enjoy yourself. It worked well for me. If you are competitive and want to do well then use carbs only for racing the odd race but make sure you really make it worth it. Also follow up with a nice slow ride the next day.