Nutrition on longer rides (2)

secretsam

So - I've had lots of advice on what to eat (thanks) - now I need to know how much


Last weekend I went out with 1.25L of various water and energy drinkies, plus a single PB & jam sarnie (1 piece of bread) and 5 fig rolls. I was totally knacked after my (admittedly stupidly hilly) 45 miles - yet did 38 miles the previous week (less hilly) no bother with much the same fuel.

How much do you guys chomp when out? I was out between 10.30 - 1.30 and am a chunky 13st (ish) and 5'9" (ish)

Thanks

PS: PLEASE - no "Xg of Carbs plus a % of your body mass x length ride / quotient of heat" answers, plain English only! Ta

danowat

Less than 50 miles, generally nothing, maybe a bit of water if its warm.

Over 50 miles, depending on how far / fast, I'll normally take a bottle (800ml) of "energy" drink (normally home made), and if its long, a couple of bars of something (powerbars / cliff / homemade flapjacks/energy bars).

Bobbinogs

Sam, sorry but this is in the format that you didn't want but it is how I work out what I need!

Weight in kg as grammes of carb per hour (roughly).

This means that since you are 83Kg (roughly) you need about 83g of carbs per hour. A banana is about 20g, an average sized flapjack thing or gel is about 25g, a sport bar (like Torq) can be about 30g.

I am ~67Kg and consume (roughly) one banana, one gel pack or flapjack and one sport bar per hour (but only after the first hour ish because your body carries enough for that). I do bear in mind how long the ride is though. If I am out for 3 hours I don't bother carbing in the last 30 mins but have something with more protein in (like a pint of milk) when I finish.

I don't get too scientific but have built up a fairly good awareness of which foods are high in carbs and which are not (I know someone who bonked after pinching some "Go lightly" bars off his missus only to find these don't actually have much in them).

Sorry if that didn't help but it is how I do it.

secretsam

@Bobbinogs

OK - I get it now!!! - so I need to get chomping carbs from one hour on, clearly I'm not fuelling enough

Ironically, have protein shakes and tablets to put in the drinks at home, both of which are good - the protein shakes (For Goodness Shakes) are totally ace!!! I feel like a new man after drinking one (insert predictable joke from Mrs SecretSam)

Bobbinogs

I have found it best to start eating after an hour but not to chomp it all. As in, after one hour (and then every 20 mins later) I eat one item which keeps me going and gives me a little lift (psychological if nothing else) for the next period. Folks will all have their own ways and favourite foods I guess.

I haven't tried one of those shakes but got a freebie a while ago, I will give a whirl.