what energy drinks or snacks does anyone recommend?

ralphy1967

During a 70 miler i struggled really bad with cramps. This was my first long ride for a few months which I would normally do on my mountain bike and not suffer too bad but this was my first lengthy ride on my road bike and i found it tough. Yes there were plenty of climbs and a strong wind to combat but i've never had cramps like these, they were in the muscle just above my knees and my legs would totally lock.
So what energy drinks or snacks does anyone recommend before during and after a long ride. I understand people prefer different brands and there are a lot of brands out there but i've been doing a lot of swotting up and found electrolytes are very important. I understand quick release food and drink is a must but surely a slow release is also good for them long miles.
So would a bran or porridge with jam for breakfast be a good starter then proceed with your quick release energy drinks during your ride to help me throughout the day.

Cheers for reading

nawty

If you're getting cramps then you need rehydration salts, a few energy drinks have these in so you can kill two birds with one stone but a lot of them actually don't, it was my surprise to find as I assumed they would.

TakeTurns

Breakfast should be eaten 1h before the ride, I usually have porridge with honey + peanut butter toast. Or eggs with toast. You then want to eat a banana maybe 15mins before. Keep well hydrated during the ride, if you don't it could result in cramping too. Yes electrolytes will also help with cramps, mainly the potassium.

Keep yourself fueled with bananas throughout the ride, if you like you can take a flapjack too. I wouldn't go with anything other than that unless you're racing(gels). If you're riding long distance, then you can also get an energy drink with electrolytes included.

team47b

as TakeTurns said on the nutrition front.

Plus pain on doing something different on a different bike after a few months could be a fitness thing or bike fit thing or that road bikes are different than mountain bikes or different pedals/cleats for pain above the knees etc

danlikesbikes

TakeTurns wrote:

Breakfast should be eaten 1h before the ride, I usually have porridge with honey + peanut butter toast. Or eggs with toast. You then want to eat a banana maybe 15mins before. Keep well hydrated during the ride, if you don't it could result in cramping too. Yes electrolytes will also help with cramps, mainly the potassium.

Keep yourself fueled with bananas throughout the ride, if you like you can take a flapjack too. I wouldn't go with anything other than that unless you're racing(gels). If you're riding long distance, then you can also get an energy drink with electrolytes included.

He's got it pretty spot on - am just reading a book I was given for Christmas and it gives some pretty good and simple recipes http://www.amazon.co.uk/Feed-Zone-Cookb ... 132&sr=1-1 which I am quite liking and making a few of my own to take with me.

ralphy1967

cheers all, i will do more homework

simon_masterson

It doesn't contain any salts, but I use bulk dextrose and maltodextrin from MyProtein for my energy; in my recovery drinks also.

I'm pretty sure MP do make a mix that does incorporate electrolytes, but I haven't used it. Hi5 is also good, but I've never actually bought the stuff (free samples from Wiggle). I use MP because it's a cheap way to get what I need. I'd definitely consider buying Hi5 for racing (since it also has caffeine in), but I struggle to justify giving my money to the 'ades', due to the snake oil promises about performance increases, and the inflated prices.

Calpol

Nuun tablets or similar for hydration. No cramp issues with them. Eating wise I actually think banana is great. I like the peanut clif bars but they are quite expensive and not really worth it. My Mrs makes a mean try of flapjack with nuts, seeds, raisins etc. I have never been riding hard enough to worry about gels etc.

vinnymarsden

I use SIS energy drinks...easy to mix up and very light on stomach....not sure whether they do anything...it might really just be a placebo effect!! Might get just the same effect from a double concentrated mix up of Robinsons blackcurrant but it tastes good!! I also use gels, from various brands, and find Zip and Torq and SIS are the best ones(easiest to get down)....again I'm not overly convinced of their benefits over say a Mars Bar or a banana, but I can't find room in pockets for nanas and MarsBars always turn into a gel anyway!!!
NOTHING however beats the decent cafe stop on a long run, where you can justify whichever ridiculous piece of cake you want with a big mug of tea..as fuel for the 2nd half of the ride, because being all scientific you should always time the cafe stop at about the halfway point!!!!!!!

Camus

VinnyMarsden wrote:

I use SIS energy drinks...easy to mix up and very light on stomach....not sure whether they do anything...it might really just be a placebo effect!! Might get just the same effect from a double concentrated mix up of Robinsons blackcurrant but it tastes good!! I also use gels, from various brands, and find Zip and Torq and SIS are the best ones(easiest to get down)....again I'm not overly convinced of their benefits over say a Mars Bar or a banana, but I can't find room in pockets for nanas and MarsBars always turn into a gel anyway!!!
NOTHING however beats the decent cafe stop on a long run, where you can justify whichever ridiculous piece of cake you want with a big mug of tea..as fuel for the 2nd half of the ride, because being all scientific you should always time the cafe stop at about the halfway point!!!!!!!

I use the SIS powder with added electrolytes at the moment and though I agree that it is light I find the flavour not great, quite chalky and artificial, if that makes sense. I like to think that it helps and having a couple of mouthfuls before a big effort or when a hill's coming up makes me feel more energised (probably placebo like you say, I'm deeply suspicious about energy drinks and their effects in general though). I also tried their gels which tasted better but I struggled to rip the top off whilst riding. Ended up sucking it out of a small hole in one corner!

Gotta say Take Turns is on the money though, have a good, healthy and nutritious breakfast and give it time to digest and absorb into the blood, then a banana, they're as good a fuel as any marketing injected energy drink.

nunowoolmez

KFC bucket wedged into the rear pockets & Stella in the bottles. Buuuurp

FatTed

For a ride of more than 3 hours. For convenience I like Cliff Shot Blocks and water, I don't like too many bananas, (although high in potassium) porridge is great for pre-ride energy and I should not admit it but I like a Big Mac at the end of the ride.