endurance and food!!!!!!!!!!!!!

first ride out this morning as new year is here,for going out longer,or building up endurance what foods are people eating,after about 1hr in mud and wet beagn to flag a little!!,
usually have porridge,anything else I can supplement it with .
cheers murf.
usually have porridge,anything else I can supplement it with .
cheers murf.
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I normally carry a banana an/or cereal bar.
Yeah I normally find that dehydration is my main problem. Even when it is cold out, I sweat quite alot, and dehydrate fast. Depending on how long you ride, a few liters of water may be needed. Also, those powders you can put in drinks to give energy that are flavoured are a large favourite of mine.
Also as the person above has stated, bananas and a few snack bars are quite good. I normally just eat anything before the ride as long as it is not to greasy. A large favourite to eat before is pasta with just pan cooked chicken, no oil or anything. A bit of arrabiata sauce and you're good to go!
If 3+ hours - then I will eat 'up to' an energy bar once an hour as well as using isotonic drinks.
Just try and get an estimate of how many cals you are burning during the ride - and use this as a guide of how much you need to consume. Don't wait until you are hungry or start feeling tired - it you get to that stage it's hard to recover - as it takes time for your body to convert food into energy.
You can get more reserves by eating carbs the night before... just don't over do it as you need to get rid of the 'waste' (read no.2) before you ride! I would personally only do this again for rides that are 5+ hrs.
But I'm no expert and still trying to figure it out for myself
Lots of info @ http://www.ausport.gov.au/ais/nutrition ... ain_biking
keep them turning.... :evil:
I always take a couple of cereal bars with me on a ride. Although I find that I am left disappointed with the taste, size, price and empty feeling they give me.
While searching through a Sainsbury's magazine, I found an easy recipe which I changed a little and call "go-go bars".
Ingredients:
16 digestive biscuits
100g of white chocolate - 1 bar
100g of butter
4 tablespoons of golden syrup
Flavours - these are my favourite combinations so far...
80 grams of cranberry/sultana and sunflower seeds
1. crush biscuits in a mixing bowl
2. melt chocolate, butter and golden syrup together
3. put flavours in with the crushed biscuits. Ie cranberries and sunflower seeds
4. pour wet ingredients into dry ingredients and mix well
5. butter a cake tin, so the slice won't stick; pour in the ingredients and press down firmly; cover with cling film and put in the fridge to set for a minimum of 3 hours
Cut it up into pieces, pack it a plastic bags and take it on your ride. This recipe is enough for you and your friends. Plus it's easy and cheap to make.