Sportive nutrition

jamlala

Hi all, I've kind of asked this question before but thought I'd ask opinions again. I'm doing the Dartmoor Classic in a couple of weeks and am wondering about nutrition. I have problems with digesting whole food whilst cycling, end up feeling sick for hours after etc etc etc so am going to try to do it all on liquids.

What suggestions do you have for over the counter liquids that provide me with adequate nutrition for a 65 mile ride, plus enough salts etc to prevent cramping.

On another tack, I can't wait for Dartmoor - its really the best!

amaferanga

What whole foods have you tried? I take it you mean you feel sick after just a muesli bar or banana or similar as opposed to feeling sick if you ride immediately after having a big meal?

If you really can't eat anything solid then a carbohydrate energy drink with electrolytes (either buy the ingredients and make your own or get something from High5, SIS, etc.) and some energy gels should do you.

jamlala

I just suffer with incredible bloated feeling, constant belching and feeling sick. Tried homemade flapjacks, bananas, cereal bars, gels etc. I don't cycle after a big meal no!! I'm sure its just gas but I thought liquids would make digestion easier.

Omar Little

high 5 4:1 drink might do the trick...maybe make it in a stronger concentration if you are not eating anything. best to give it a go before the big day though to see if is suitable or not.

racingcondor

It may be that you're riding too hard after eating to digest. Most people are OK eating a couple of hundred calories per hour while on the bike (a bar / banana every hour is generally no problem).

You could try moving away from sugar, Garmin supposedly eat rice cakes as a break from bars and gels. I've heard this is the ingredients list -

1 cup sushi rice, 1&1/2 cup water, cooked on low for 11 mins with the lid on should make nicely cooked dry rice. Then add some pancetta (salt and protein) and peas (complete the basic risotto?). Mix and roll the lot in greaseproof paper to compress it into shape and wrap in cling film so you can pocket it.

If you're doing the 100 mile version and trying not to eat then you're probably going to have to find some way around it. 60 miles is achievable on drink alone, I certainly wouldn't want to try much more than that though. You know what your body can manage though.

MountainMonster

Have you tried any of the gel packets you can buy? I normally bonk after about 30km, but at the 30km mark yesterday while riding I had one of the energy gels, and it brought lots of good energy with no side effects for me.

I highly recommend them!

Peddle Up!

MountainMonster wrote:

I normally bonk after about 30km

Forgive me for sounding cheeky, but that doesn't seem very far.

mattward1979

I felt like I was bonking after about 20 miles today =(

My fault for going out at 1pm with nothing to eat other than a couple of poached eggs at 8am, and nothing but plain water! (im fat and out of shape though... im sure most of you would be just fine!)

Managed to get home ok though... first 20 miles of my loop is a slow uphill slog... the last 10 is lovely

But back on topic, I still am a massive fan of Lucozade body fuel.. I take 1 750ml bottle and one 500ml bottle, both with half water half body fuel. Does me great usually!

MountainMonster

Peddle Up! wrote:

MountainMonster wrote:

I normally bonk after about 30km

Forgive me for sounding cheeky, but that doesn't seem very far.

I have only been riding a few months, and I push myself very hard while riding, constantly getting better, but far from a pro right now!

Also, I live out in the mountains, so most of my rides include about 2000+ vertical meters. Minimum of at least 10km climbing per ride!

Butterd2

Peddle Up! wrote:

MountainMonster wrote:

I normally bonk after about 30km

Forgive me for sounding cheeky, but that doesn't seem very far.

It all depends on the effort, if you went flat out for 30kms (say a 20 mile TT) you would be pretty knackered by the end of it.

Peddle Up!

MountainMonster wrote:

Peddle Up! wrote:

MountainMonster wrote:

I normally bonk after about 30km

Forgive me for sounding cheeky, but that doesn't seem very far.

I have only been riding a few months, and I push myself very hard while riding, constantly getting better, but far from a pro right now!

Also, I live out in the mountains, so most of my rides include about 2000+ vertical meters. Minimum of at least 10km climbing per ride!

That makes a difference!

MountainMonster

Peddle Up! wrote:

MountainMonster wrote:

Peddle Up! wrote:

MountainMonster wrote:

I normally bonk after about 30km

Forgive me for sounding cheeky, but that doesn't seem very far.

I have only been riding a few months, and I push myself very hard while riding, constantly getting better, but far from a pro right now!

Also, I live out in the mountains, so most of my rides include about 2000+ vertical meters. Minimum of at least 10km climbing per ride!

That makes a difference!

Yeah a tiny bit difference!

simon_e

MountainMonster wrote:

I live out in the mountains, so most of my rides include about 2000+ vertical meters. Minimum of at least 10km climbing per ride!

If you're hitting the wall after 30km you're starting too hard. 10km climbing in 30km ride sounds a bit extreme. Do you live at the foot of a big hill? Moderate your effort, spin the low gears (if you can), especially to begin with. You can always push yourself more as time goes by. Battering yourself from the off isn't the best way to improve.

To the OP, I've not heard of anyone having such problems with food. Are you sure you don't have an intolerance? For liquids I'd suggest Torq energy powder as they don't put any crap (e.g. artificial sweetener) in it. A friend of mine did a sub-5 hour ride for the Anfield 100 in the cold and pissing rain last month using only their drink and gels and was surprised how well he felt. Eat well the day before and in the morning so you should at least have enough glycogen stored for a couple of hours' riding so you don't have to glug sweet stuff from the start.

MountainMonster

Simon E wrote:

MountainMonster wrote:

I live out in the mountains, so most of my rides include about 2000+ vertical meters. Minimum of at least 10km climbing per ride!

If you're hitting the wall after 30km you're starting too hard. 10km climbing in 30km ride sounds a bit extreme. Do you live at the foot of a big hill? Moderate your effort, spin the low gears (if you can), especially to begin with. You can always push yourself more as time goes by. Battering yourself from the off isn't the best way to improve.

To the OP, I've not heard of anyone having such problems with food. Are you sure you don't have an intolerance? For liquids I'd suggest Torq energy powder as they don't put any crap (e.g. artificial sweetener) in it. A friend of mine did a sub-5 hour ride for the Anfield 100 in the cold and pissing rain last month using only their drink and gels and was surprised how well he felt. Eat well the day before and in the morning so you should at least have enough glycogen stored for a couple of hours' riding so you don't have to glug sweet stuff from the start.

No but I live about 12km from the base of a few mountains, and I always like to push myself as hard as I can, no pain no gain. Works well for me