nutrition
lmcamoes
Posts: 51
What should I have before go for a ride and ow long before?
What should I drink and eat during a ride?
What about after a ride?
What should I drink and eat during a ride?
What about after a ride?
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Comments
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You're gonna need to give people a bit more info, I think...0
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What should I have before go for a ride and ow long before?
What should I drink and eat during a ride?
What about after a ride?
Depends on distance and intensity, it's all individual and all very experimental. Better to take more and bring it home, than not have enough and bonk. Bottles can be refilled, food can be bought, so always take some cash with you.Trainer Road Blog: https://hitthesweetspot.home.blog/
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This should guide you pretty well: https://www.britishcycling.org.uk/knowledge/nutrition
I personally before a long ride have 100g of Myprotein Instant oats with 300ml of skimmed milk with either honey or golden syrup and a two egg omelette. I try and have this 1 or 2 hours before the ride.
During the ride I'll have 2 myprotein gels and 25g of maltodextrin in my waterbottle, quite often I substitute a gel for a white bread jam sandwich or a banana. The last couple of hours I've started trying the caffeine gels and they seem to help. Years ago I use to just have malotdextrin, white jam sandwiches and bananas. Ripe bananas are best.
Post ride isn't always the same but I do like a banana and nutella (love nutella) sandwich and a glass of milk.
If doing intervals I'll just have a banana or an apple an hour before and try and have dinner pretty quick after or another banana to tide me over. I also think a protein shake after a hard session is a good idea.0 -
Riding on Saturday or Sunday first think in the morning it is not easy to eat 1 or 2 hours before :-(0
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Riding on Saturday or Sunday first think in the morning it is not easy to eat 1 or 2 hours before :-(
Just get up earlier you slacker. ;-)
Seriously though If you haven't got much time try something along the lines of a gel when you get up, jam and white toast, some instant oats, protein shake and then have another gel just as you're leaving. Start the ride slow.0 -
I like to go for a ride around 7am... get up at 5am just to eat and then what? go to bed again hahahaha...
What type of gel? brands?0 -
I like to go for a ride around 7am... get up at 5am just to eat and then what? go to bed again hahahaha...
What type of gel? brands?
Do your chores.
I use Myproteins Ener-Gel and Ener-Gel + caffeine. Good product at a reasonable price. I normally get them when a deal is on.
http://www.myprotein.com/sports-nutrition/ener-gel/10530821.html
http://www.myprotein.com/sports-nutrition/ener-gel-caffeine/10850466.html0 -
ok!
What about during a ride what should I take? Just water or should I add something to it?0 -
Really depends on how much food you’re taking on and how hard/far you ride, how heavy you are etc. I normally add 25g of Maltodextrin (it’s cheap) in each 750ml waterbottle and drink 1 per hour. And I have two gels per hour or other food.
http://www.myprotein.com/sports-nutrition/maltodextrin/10530114.html0 -
I normally add 25g of Maltodextrin (it’s cheap) in each 750ml waterbottle and drink 1 per hour. And I have two gels per hour
http://www.myprotein.com/sports-nutrition/maltodextrin/10530114.html
Bloody hell, you either spend a lot of money on gels or don't cycle much.I'm sorry you don't believe in miracles0 -
[url=http://www.bikeradar.com/forums/viewtopic.php?p=19640360#p19640360]SloppySchleckonds[/url] wrote:I normally add 25g of Maltodextrin (it’s cheap) in each 750ml waterbottle and drink 1 per hour. And I have two gels per hour
http://www.myprotein.com/sports-nutrition/maltodextrin/10530114.html
Bloody hell, you either spend a lot of money on gels or don't cycle much.
They're only about 60p each but yeah I'm not a serious cyclist anymore. I limit my cycling training to 10hrs a week, during the week is only intervals so only gels on the weekend. I don't smoke, not much of drinker so a few gels on the weekend certainly isn't breaking the bank.0 -
A few museli bars will help and they don't sit heavily your stomach making riding uncomfortable.0
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How long are you riding for?
What level of intensity are you riding? e.g. pushing as hard as you can, aiming for a good workout or just a relaxed tour?
The answer might be, nothing other than water. However, unless you are super skinny or have some medical condition, you probably don't need anything. You might benefit from a bit of glucose, salt and caffeine.
A cup of coffee before a ride and a small portion (say 2-3 desert spoons) of porridge will keep you going comfortably for 2 hours, ideally consumed 20 mins before. A juice/sports drink mixed in your water will give you another hour easy and adding in a energy bar every hour will keep you going all day.0 -
The amount of food needed is hugely over estimated
I am 17st and can ride for two hours without anything but a cup of coffee, add a gel if I am going for three hours
Anything under 90 mins and eating is just a distractionRaleigh RX 2.0
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Planet X Pro Carbon0 -
The amount of food needed is hugely over estimated
I am 17st and can ride for two hours without anything but a cup of coffee, add a gel if I am going for three hours
Anything under 90 mins and eating is just a distraction
+1 I'm only 10st, but don't eat or even drink on a ride of less than 90 minutes. On a longer weekend ride, 3 hours plus, I'll take a banana and maybe stop at at local shop for a Bärli-Biber, the closest I can get over here to a small malt loaf. For a really long ride, I'll just stuff myself silly on carbohydrate, in all its forms, the night before. Post ride nutrition is normally lunch or tea, or maybe a bowl of cornflakes if its a long time until the next meal. There is far too much psuedo-science and over-egged marketing around sports nutrition.0 -
I like to start the day with a bowl of porridge whatever I'm doing. At the weekend I'll have toast and marmalade too. For rides of anything up to 2 hours just a bottle of weak squash with a bit of salt added. 3 hours and I'll stick a cereal bar or a banana in my pocket too and eat it half way round. 4 hours or more then I'll start to think more seriously about in-flight refuelling: 2 bottles of drink, half a pack of fig rolls and a bag of jelly babies. Little and often with all three. Can keep going all day like that. In winter I'll occasionally take a flask of tea and proper sandwiches
I do have one cola flavour gel with caffeine, but only because Wiggle threw it in with my last order. Might stick it in my seat pack for emergency use...
I doubt I'll ever buy anything like gels. (Yorkshireman, short arms / deep pockets) I'm of the generation that grew up cycling on tapwater and jam sandwiches, and if it's good enough for Graeme Obree...
You spend your money how you like.0 -
[url=http://www.bikeradar.com/forums/viewtopic.php?p=19640360#p19640360]SloppySchleckonds[/url] wrote:I normally add 25g of Maltodextrin (it’s cheap) in each 750ml waterbottle and drink 1 per hour. And I have two gels per hour
http://www.myprotein.com/sports-nutrition/maltodextrin/10530114.html
Bloody hell, you either spend a lot of money on gels or don't cycle much.
They're only about 60p each but yeah I'm not a serious cyclist anymore. I limit my cycling training to 10hrs a week, during the week is only intervals so only gels on the weekend. I don't smoke, not much of drinker so a few gels on the weekend certainly isn't breaking the bank.
So on an 8 hour ride you would take 16 gels??? Wow! Big saddlebag? :shock:0 -
[url=http://www.bikeradar.com/forums/viewtopic.php?p=19640360#p19640360]SloppySchleckonds[/url] wrote:I normally add 25g of Maltodextrin (it’s cheap) in each 750ml waterbottle and drink 1 per hour. And I have two gels per hour
http://www.myprotein.com/sports-nutrition/maltodextrin/10530114.html
Bloody hell, you either spend a lot of money on gels or don't cycle much.
They're only about 60p each but yeah I'm not a serious cyclist anymore. I limit my cycling training to 10hrs a week, during the week is only intervals so only gels on the weekend. I don't smoke, not much of drinker so a few gels on the weekend certainly isn't breaking the bank.
So on an 8 hour ride you would take 16 gels??? Wow! Big saddlebag? :shock:
Good input, well done very helpful. Why not contribute in a positive manner and tell us your wisdom.
On yeah, it would be 15 gels and if doing a 16hr ride it would be um? :-)0 -
I like to start the day with a bowl of porridge whatever I'm doing. At the weekend I'll have toast and marmalade too. For rides of anything up to 2 hours just a bottle of weak squash with a bit of salt added. 3 hours and I'll stick a cereal bar or a banana in my pocket too and eat it half way round. 4 hours or more then I'll start to think more seriously about in-flight refuelling: 2 bottles of drink, half a pack of fig rolls and a bag of jelly babies. Little and often with all three. Can keep going all day like that. In winter I'll occasionally take a flask of tea and proper sandwiches
I do have one cola flavour gel with caffeine, but only because Wiggle threw it in with my last order. Might stick it in my seat pack for emergency use...
I doubt I'll ever buy anything like gels. (Yorkshireman, short arms / deep pockets) I'm of the generation that grew up cycling on tapwater and jam sandwiches, and if it's good enough for Graeme Obree...
You spend your money how you like.
I don't use them much either, prefer to stick to real food most of the time (bananas/malt loaf mostly) and only use gels when I actually need the sugar/caffeine, but if you buy them in a big box online you can get them pretty cheap, less than 50p each and maybe better if you try.0 -
[url=http://www.bikeradar.com/forums/viewtopic.php?p=19640360#p19640360]SloppySchleckonds[/url] wrote:I normally add 25g of Maltodextrin (it’s cheap) in each 750ml waterbottle and drink 1 per hour. And I have two gels per hour
http://www.myprotein.com/sports-nutrition/maltodextrin/10530114.html
Bloody hell, you either spend a lot of money on gels or don't cycle much.
They're only about 60p each but yeah I'm not a serious cyclist anymore. I limit my cycling training to 10hrs a week, during the week is only intervals so only gels on the weekend. I don't smoke, not much of drinker so a few gels on the weekend certainly isn't breaking the bank.
So on an 8 hour ride you would take 16 gels??? Wow! Big saddlebag? :shock:
Good input, well done very helpful. Why not contribute in a positive manner and tell us your wisdom.
On yeah, it would be 15 gels and if doing a 16hr ride it would be um? :-)
Just take some food. Christ 16 gels will rot your stomach. They are not designed to be used like this. Personally I carry one emergency gel (the same one about two months now) but don't use them as fuel outside of races. In races you need them because you can't eat real food.0 -
I rarely ever touch gels; ultimately they're just concentrated sugar and in my opinion, they're neither particular nice to eat or of any nutritional value.
I tend to have cereal bars and maybe the odd small sandwich with something like nutella. If there's cake in the house then I'll obviously take that!0
