Diet and cycling

Finegan

***Cross post as also posted in Road Beginners

Hi I am fairly new to Road Cycling, about 14 weeks in now. I have recently joined a cycling club and enjoy going out on a club run. I came to cycling as I had recently lost 2 stone on a diet and wanted to return to sensible eating but still keep the weight off so new I need to find my sport.
Well this sunday we did a club run which was very hilly and with the ride to the meeting point and back it was 50 miles. This is the most distance I have done in one day. The two weeks before I had only managed 10 miles due to holiday and sickness and the night before I had been at a friends party and not eaten well (cake for lunch!). Anyway I really struggled at the end of the ride and at a junction I clipped in and my leg refused to move causing me to fall off. Once home I was very shaking as I think my blood sugar had dropped. This shocked me as I have never had anything like this and never struggled on other rides, though they have been shorter.
So I am in need of some advise. I am kind of guessing I need to start carrying gel packs and look at my nutrition. Anyone know of a site with good information on diet (general not weight loss) and cycling. Do people Carb up even before a short ride?

I have to admit I feel very stupid about what happened and part of me wants to run and hide in shame and the other wants to prove I can do more than 50!

slowbike

It'll come with time - 50 miles - even if you did ride to the meeting point and back within that - is still a good distance to go. Did you have a teastop in the middle as well? If so, did you eat anything then?

I have occasionally got to the point of feeling wobbly whilst riding - all you need is something a little sweet to help you the last bit - something like jelly babies would be fine - you can pop a jelly baby or two whilst riding and slowly reduce the qty you take (for similar distance) as you get fitter.

kajjal

It depends on how your body works. Mine needs constant snacks after two hours or more biking so I don't get power failure. Another guy I rode with would go for hours without eating anything. Just listen to your body and if it needs fuel just eat something.

Finegan

Think I have learnt that I can not go more than 3 hours without eating anything and cycling. ! had a flapjack at 30 miles in which would have been about 3 hours since breakfast. I honest don't think the small slice of flapjack was enough as an hour later I was seriously struggling. Never really paid much attention to eating and cycling but I certainly am now. I do need to refuel while riding.

poynedexter

dont confuse lack of fuel/ food, with a lack of fitness.

to check yourself, go out on another 50 miler, and bring plenty of water, bananas, gels whatever. eat every 30 mins or so and see how you get on!

you just need to learn how much your body needs vs what you feel it needs. being a bit hungry doesnt mean your glycogen stores are low. it just means you are a bit hungry.

poynedexter

fwiw, i dont use gels on any non race event. i dont eat more for breakfast than normal, but i would eat a banana after 90 mins and maybe a sandwich + fruit after 2.5 hrs or at a cof stop.

its always better to top up with carbs, than to bonk!

graham_g

poynedexter wrote:

fwiw, i dont use gels on any non race event. i dont eat more for breakfast than normal, but i would eat a banana after 90 mins and maybe a sandwich + fruit after 2.5 hrs or at a cof stop.

its always better to top up with carbs, than to bonk!

^ this is definitely the best advice for 'steady' rides - times and food may vary (I have the odd home brew energy bar and bananas, topping up with a sandwich if it's a 4+ hour ride, others eat less but use an energy drink mix), but you definitely need to eat more regularly. Don't worry if it seems that you're eating more than others, increased fitness/stamina basically equates to being more efficient for the same speed/power, just have what you feel you need.

The medical types always like to say 'eat before you're hungry and drink before you're thirsty'.

cougie

Don't bother with gels. Messy and expensive. You're not riding the tour de france.

Flapjack or energy bar is a better, cheaper and more convenient way of doing things.

Have some energy drink instead of water if you want.

sloppyschleckonds

Finegan wrote:

***Cross post as also posted in Road Beginners

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