Nutrition for long rides

[Mamil]

1 hour ago, Ed-Zulu said:

That then explains the efficacy of my PB and Honey on Brown Bread sarmies on long rides!

PB and honey is a classic. In fact I find PB with most things -- in pronutro it's a winner, with melon jam it's childhood and summer in one. I could wax lyrical about PB - the unsalted, no sugar one of course

[Frosty]

1 hour ago, Job said:

With a good breakfast of oats+banana or +- 100g carbs breakfast you don't need to eat in the first hour of the ride if it is not a race. 240g should be enough to last for the next 4 hours especially for a newbie who will not ride at threshold he should be able to utilize some fat stores as energy as well. It's a totally different ball game in a race or for a seasoned rider...I for one at the moment I need about 90g per hour when racing but for a zone 2-3 training ride around 60g/hr.

If you eat a breakfast of 100g, and weigh 100Kg, you would need to wait 1 hour before riding. The guideline to wait is 1g carbs per Kg of body mass per hour. Failure to do so can result reactive hypoglycemia (a double low level of blood glucose from eating and exercise).

So you eat hours before or about 15 minutes into the ride.

[Blue Monster]

1 hour ago, Pikey said:

I have found that a double shot of this all natural biogen sweet potato recovery / endurance shake before a ride has seemed to help me. Have done a few longer rides than usual of late and I took this before . I obviously also eat my usual muesli . 

Also use a single shot of 250ml for recovery as well. 

Not sure if it’s the placebo effect but a 90 km mtb ( Longish mtb ride for me) ride on Sunday and felt fairly strong ( for me) throughout . Oh and it tastes sh#te . Did use 2 gels and a cheap  energy bar whilst riding , endurade raw from spar. Find them easy to digest. Had  32Gi sport chew bar with me but didn’t need it,which was surprising to say the least.

Riding time was just over 4hrs so something is helping me thinks.

oh and the biogen sweet potato shake is cheap in comparison to other makes.

just my 2c.

And I am not a vegan or vegetarian. 

Without all the racing over the last two years I forgot about this. I used to take a normal Cadence recovery shake before a road race. Would usually be about 1.5 to 2 hours before the start, and this worked quite well. Also helps with a hydration boost, and any excess is released in the car park.

I normally have two Wollies hot cross buns on the drive to a MTB ride. Seems a good way to start the day.

 

[Jbr]

While racing I like to know precisely what I'm taking, I try to take :

- 1 gel (Alternating between Cadence with Caffeine and Powerbar without caffeine)

- 1 bar fast or far bar

- 1 half bottle of carbs mix (Vigo Exceed) per hour

Saving the bars for when things are really quiet, and in the last hour the gels for the end of the race.

 

Depending on how I load my carbs mix that's around 70g/hour (for 70kg).

 

On training rides or very long races like the DC/100 miler I'm less fussy about the exact grammage so I allow myself peanut butter sandwitches, bananas (Or peanut butter and banana sandwitch + liquid honey 🥰), potatoes or whatever makes the food go down a little better, because absorbing 5 gels, 5 farbars and 3 bottles of carbs mix isn't the nicest on your guts  

That's only for "on the bike" nutrition. But I also try to stuff my face asap after the ride. One of the toughest part of tour du cap for me was nutrition, more than the riding, because you have to eat almost every minute when you are awake, and when it's not gels and mixes, it's other forms of carbs. What a relief when the race was over and I could start eating normal again 🤣

Edited April 26, 2022 by Jbr

[Frosty]

24 minutes ago, Jbr said:

While racing I like to know precisely what I'm taking.

I can assume you either, (1) have a power meter, (2) have historical data from a specific race, and/or (3) you know how to calculate energy requirements based on intensity and duration? 

Makes it so much easier to plan when there are some known values.

[bleedToWin]

4 minutes ago, Frosty said:

I can assume you either, (1) have a power meter, (2) have historical data from a specific race, and/or (3) you know how to calculate energy requirements based on intensity and duration? 

Makes it so much easier to plan when there are some known values.

For JB it's all 3.

[Frosty]

Was a rhetorical question, but for those that don’t know, now they do.

[Ed-Zulu]

2 hours ago, Mamil said:

PB and honey is a classic. In fact I find PB with most things -- in pronutro it's a winner, with melon jam it's childhood and summer in one. I could wax lyrical about PB - the unsalted, no sugar one of course

Amen!

[_David_]

phft ...garage pies and coke for the win.

[Pikey]

2 hours ago, Blue Monster said:

Without all the racing over the last two years I forgot about this. I used to take a normal Cadence recovery shake before a road race. Would usually be about 1.5 to 2 hours before the start, and this worked quite well. Also helps with a hydration boost, and any excess is released in the car park.

I normally have two Wollies hot cross buns on the drive to a MTB ride. Seems a good way to start the day.

 

Damn those woolies hot cross buns are soooo good. 

Have never taken anything beforehand,so this is new for me. Do find it helps though. Only bought the Biogen sweet potato as it was on special for R100. I don’t often buy recovery drinks as I can’t justify the cost to myself. 

[Pikey]

Oh and the wife’s banana bread during a ride 👌🤤 

[_David_]

2 minutes ago, Pikey said:

Damn those woolies hot cross buns are soooo good. 

Have never taken anything beforehand,so this is new for me. Do find it helps though. Only bought the Biogen sweet potato as it was on special for R100. I don’t often buy recovery drinks as I can’t justify the cost to myself. 

TBH the only recovery drink worth spending your money on is beer 😊

[Blue Monster]

Can't beat banana bread. Unfortunately we freeze the hot cross buns, so readily available, and we don't have a reliable source for the banana bread. The banana bread might not mak

e it to the pre-ride snack.

[wattnow]

Far too much eating going on here. No need for eating on a training ride unless you going over 3 hours. After that a banana or 2 is plenty.

Food cannot replace a lack of training or fitness.

Keep it simple, eat less, train more 😃

Racing and stage racing a completely different story though.

[Mamil]

1 hour ago, Pikey said:

Damn those woolies hot cross buns are soooo good. 

Have never taken anything beforehand,so this is new for me. Do find it helps though. Only bought the Biogen sweet potato as it was on special for R100. I don’t often buy recovery drinks as I can’t justify the cost to myself. 

I remember a few years back the woolies hot cross buns were certified kosher and halaal - as if we needed further evidence of a world gone mad!

[Pikey]

10 minutes ago, Mamil said:

I remember a few years back the woolies hot cross buns were certified kosher and halaal - as if we needed further evidence of a world gone mad!

Is what they are 🤤