strange feeling

Chances are you were just hypoglycaemic but if you are at all worried see your GP!

Indeed, it is hypoglycaemia commonly known as bonking. Basically, you've used all your muscle and liver glycogen and your body is relying on other fuel sources (which don't come as fast) such as fat. Your body needed sugar!

To avoid it in future, eat an oat based breakfast such as porridge or museli as this digests slowly and keeps you fuelled longer. Try something like SIS Go in your Camelbak. As well as salts to stave off cramp it contains small amounts of carbs to trickle some fuel back in. And if you're riding for a prolonged period (over 3 hours) take some cereal bars to eat during the ride.

I'm no nutritionist so take this with a pinch of salt but I would say don't try to lose weight too fast and make sure you are fuelling yourself for your riding properly.

I only knew that as "bonking", didn't realise that was hypoglycaemia.

Only had it bad once on a ride, but now I try to always have an energy bar or gel on me and to eat something if I'm out for more than three hours.

Not only is your body metabolising fat for energy but protein (muscle). This is bad news. You do not want to be metabolising protein at any time since it is basically breaking down your muscles for energy! Think about that!

As regards to crabs, a good low GI meal such as porridge, brown rice/pasta before hand will be great for slow release as mentioned already. Indeed a continual supply of energy rather than large amounts at once is better so a good isotonic sports drink such as lucozade sport/powerade that has some carbs plus essential salts (sodium and potassium to avoid cramp and remain properly hydrated) would be very useful. Also try and snack continually during your ride on fruit (bananas are good since they are also high in potassium)/oatcakes/nuts (anything low to medium GI since you will have a constant supply of high GI coming from your sport drink.

Think about post ride meal aswell. You should consume a good mix of carbs (replenishes muscle and liver glycogen stores) and protein (helps minimise/avoid catabolic effect of exercise) immediately after your ride. Around 1-2hrs (no longer) after that meal you should consume another high protein with medium carb meal. By doing this you will speed recovery and the next few days wont be as sore or stiff that most of us experience i.e. you will lower the feeling of DOMS.

Sugar alone is not the ideal meal esp low GI foods. All this does is create an insulin 'spike' and yes you feel good for 15-20 minutes but after that your 'spike' drops as fast as it went up and you are on a downer again. Therefore, you should try and maintain a consistent insulin level with no peaks and troughs. That way you will improve performance throughout your ride, afterwards and not feel as sick if at all. This principle of maintaining steady insulin levels can be translated to everyday life not just sport. This kind of routine helps with steady weightloss (provided a sound nutrition programme is in place accompanied with moderate-high intense exercise). I mention that since you said you were interested in losing weight.

Sorry to go on and on but this is a topic I am passionate about and have a good knowledge of so I tend to ramble!