Gels - when to use

[Selous Scout (aka LegTrap)]

 I have been advised that it is best to take one every hour.However,I usually only use one around the half way mark when doing 60 km's or so.

  On a 100 km ride I would take 2 or 3.I try and take them when I know a particularly tough section is just up front.

 I was advised by a physio a week or so back that a number of top cyclists use Rennies for cramps.I haven't had to use them yet but I have always had a problem with races around the 100km mark.I have tried everything possible but still cramp around the 75-85km mark.I will try Rennies in my next big race.

 

[PeterM]

 I was advised by a physio a week or so back that a number of top cyclists use Rennies for cramps.I haven't had to use them yet but I have always had a problem with races around the 100km mark.I have tried everything possible but still cramp around the 75-85km mark.I will try Rennies in my next big race.

 

 

Cramps - what works for me is to eat a packed of olives (spanish) the night before. The salt and vinegar seems to work well. If i dont eat them, i do cramp. I got the idea from reading that the roman gladiators drank vinegar the night before any big fight.

[1hill@aTime]

Gels makes me cramp. 

Agreed. Don't use them anymore.

believe it or not but rennies help with cramps. as soon as you feel you are cramping.. take a rennie ...

 

that won't help spinnekop, he cramps cause he is old!

[Spinnekop]

Gels makes me cramp. 

Agreed. Don't use them anymore.

believe it or not but rennies help with cramps. as soon as you feel you are cramping.. take a rennie ...

 

that won't help spinnekop' date=' he cramps cause he is old!

[/quote']

 

Jy moet aanhou.....as ek eers my kierie kry.....

[Spinnekop]

Gels makes me cramp. 

Agreed. Don't use them anymore.

believe it or not but rennies help with cramps. as soon as you feel you are cramping.. take a rennie ...

 

So.....I take a gel in order to cramp and then take a rennie?

 

 

Nee wat.......julle is te slim vir my. 

 

mtbN00b.  I know of the Rennies thing....on the Kremetart is works well. 

[Charvel]

 

Gets very expensive taking them every 45mins as they recommend...R15 each' date=' times three plus the entry plus the petrol...it all adds up. 

Peanut butter sarnies and an energy bar.

[/quote']

 

I also do the peanut butter sarmies (peanut butter THICKLY applied). I find that it gives me sustained energy during the rides (as well as during races). If I can, I will have a banana before I start as well since a banana has a very complexed sugar structure which slowly breaks down over a longer period of time - therefore preventing sugar spikes, but sustained energy levels.

 

 

 

[Evan Andreou]

Usually one round 60% into a ride/race

[mark ellis]

wow thanks for all the replies,

 

I am thinking the ULTIMATE way forward would be a peanutbutter, banana, gel and crushed rennies sandwhich!!! that should cover all bases!

 

[CJVDM]

 

Gets very expensive taking them every 45mins as they recommend...R15 each' date=' times three plus the entry plus the petrol...it all adds up. 

Peanut butter sarnies and an energy bar.

[/quote']

 

I also do the peanut butter sarmies (peanut butter THICKLY applied). I find that it gives me sustained energy during the rides (as well as during races). If I can, I will have a banana before I start as well since a banana has a very complexed sugar structure which slowly breaks down over a longer period of time - therefore preventing sugar spikes, but sustained energy levels.

 

 

 

So i guess you have to stop to eat the sandwich??  Isnt that a waste of time, eg use an energy bar rather? (which is easier to unwrap and eat while riding)

 

[Charvel]

 

Gets very expensive taking them every 45mins as they recommend...R15 each' date=' times three plus the entry plus the petrol...it all adds up. 

Peanut butter sarnies and an energy bar.

[/quote']

 

I also do the peanut butter sarmies (peanut butter THICKLY applied). I find that it gives me sustained energy during the rides (as well as during races). If I can, I will have a banana before I start as well since a banana has a very complexed sugar structure which slowly breaks down over a longer period of time - therefore preventing sugar spikes, but sustained energy levels.

 

 

 

So i guess you have to stop to eat the sandwich??  Isnt that a waste of time, eg use an energy bar rather? (which is easier to unwrap and eat while riding)

 

I mainly do the sarmies before the race and focus on carrying the banana(s) with me. And then also lots of fluids. To date I haven't used gels purely because I don't like the stuff. I'm trying the "natural way" as much as possible...but it is purely a personal thing and it works for me

 

 

[Nialls101]

Use up to 3 a race, depending on the race, have the first 25-35km into the race depending on the terrain, another halfway and another when there are 20km to go. If you have done the race before, try have it just before a tough section to get your monies worth. 

[CJVDM]

Maybe a wee bit of topic but could be interesting for some

http://www.bikeradar.com/mtb/fitness/article/nutrition-13-tips-to-make-you-a-faster-rider-24656

 

They do include Gels as well

They also specifically mention that the drink should include both glucose and fructose.  This again validates the AJ mix which i started using a short while back.

 

 

[ianrodger]

Not strictly so.

But it depends how long you take it before you start, because the insulin response during exercise is far less (for a given glucose load) than at rest. So you can safely take a gel right before the start and by the time it hits your bloodstream you will not have the excessive inhibition of fat oxidation, nor will you be "left for dead" after 2h.

 

The trick is not to take a gel or energy drink ~30 min before exercise, because then your insulin will be high when you start exercise, which is then more than is required for during exercise, and then you can experience a temporary severe lowering of blood glucose and associated weakness, hunger, and even dizziness. This is a much bigger concern than a slight inhibition of fat oxidation.

 

[Wobbles]

Just make sure you consume 30 - 60g of carboydrate per hour. any form will do.

[Wannabe]

Learned something usefull here. Do not use gels as a rule, but because I wanted to do a good 94.7, I worked out the strategy of one in the starting blocks, and then one every 45 min (wanted to do around 2:45).

Long story short, I cramped like hell over the last 30 odd kays. Was convinced it was because I worked harder than anticipated to try and negate the time lost by two flat wheels (the bikes at first, before mine went flat) With hindsight I now realise that everytime I use gels in a race I cramp badly. I also did not consume extra water after taking gels, only little sip to wash it down with

Guess what, no more gels for me anymore.

[Guest Agteros]

Learned something usefull here. Do not use gels as a rule' date=' but because I wanted to do a good 94.7, I worked out the strategy of one in the starting blocks, and then one every 45 min (wanted to do around 2:45).

Long story short, I cramped like hell over the last 30 odd kays. Was convinced it was because I worked harder than anticipated to try and negate the time lost by two flat wheels (the bikes at first, before mine went flat) With hindsight I now realise that everytime I use gels in a race I cramp badly. I also did not consume extra water after taking gels, only little sip to wash it down with

Guess what, no more gels for me anymore.

[/quote']

Your mistake was not to take gels, but rather the way you used them (without water). Read the sachets, and see how much water you need to take to absorbtion of all those carbs

 

It could also be that the races where you used gels, were races where you were looking for that 'little bit extra' to help you push that little bit harder...

 

You sure all the variables across all the races (cramping vs non-cramping) were the same and the ONLY difference was the use of the gels?