I alternate between a gel and solid food. One hour it's a gel, the next it's an energy bar or rice cake, if I feel like I need something in between I have these energy gummies I love to eat on a ride. I like a banana but I'll only pick up one at a cafe and eat it there. They always seemed to get smushed if I carry them in my pockets.
@PangaDayWalker
3 ай бұрын
Alternate carbo gels with sweet milk bar or paçoca for a more salty taste.
@muratmustafa4532
3 ай бұрын
Home made ice tea with 70gr of honey and 1gr of salt in a 750ml bottle. One question though if you do not mind... I am using power meter and chest strap heart rate monitor. My Garmin connect app tells me that I usually consume 180-200 gr worth of sugar (around 800 calories) in an hour (I am around 80kg). So if that is the case why the usual recommended range (i.e. 30-90gr) is way less than what I seem to spent? Is that because of the stored glycogen in the body? If that is the reason, I assume as the ride get longer we can not count of stored glycogen levels to compensate the difference between what we actually spend and consume.
@5t4n5
3 ай бұрын
Dried fruit to eat and smoothies in my bottles to drink. Whole plant food all the way, none of that chemical processed garbage. I have flip tops that fit on standard water bottles so i can chug smoothies.
@oplkfdhgk
3 ай бұрын
Cured meat+regular tap water. Cured meat because it is salty and because it doesn't really need refrigeration that much.
@theonlyDougBlack
3 ай бұрын
52 years old and getting ready for my first century ride, in July in Texas...🥵. Timely video and informative, thanks!!!
@Mincher
3 ай бұрын
My rule is that the eating starts before the riding does. The first snack happens while I'm getting ready.
@gcn
3 ай бұрын
Snacks snacks snacks 🙌 We're here for that!
@kylixchi
3 ай бұрын
As Nigel Mitchell said (paraphrase) eat really early on, on the bike. -Keeps your body moving to process and produce energy efficiently.
@Zeurdan
3 ай бұрын
I did a 260km ride with my pockets stuffed full of muesli bars and the intention of eating 2 every hour. After eating around 15 of the things I learnt 2 valuable lessons. 1) You need a bit of variety in your nutrition and 2) That the choc chip ones are no good as your body heat melts them.
@oumtaha3834
3 ай бұрын
This answer the question
@DB-sj8km
2 ай бұрын
Also a little too much fiber if it’s real muesli.
@alyoshakaramazov8469
2 ай бұрын
I am 70 yo and I ride several centuries and 200 km rides per year. I’ve found water is much more important than carbs. a ziplock bag full or raisins and salted almonds is plenty of fuel for 100 k. I never eat while riding: I stop for a few minutes to eat. For 160 I have a sandwich for lunch, and for 200 I add one energy drink in the last hour. But I don’t ride fast. I never feel “ rubbish”. Take away message: drink plenty of water!
@ericharman4064
2 ай бұрын
Dehydration will get you long before the bonk!
@deanb61
3 ай бұрын
63 year old, 15 hour ironman (hopefully faster this year). I very much follow the idea of separating out nutrition and hydration. Bottles on the downtubes contain decanted gels with a small amount of water to make it flow. Hydration in an xlab between the bars, currently Precision Hydration 1,000 electrolyte, as they are the sponsors at Barcelona. One slight mod, I do not eat any solid food after 8pm the night before. I tried flapjack, but just makes me need to go to the toilet. I also tried half a banana on the bike as people keep saying you need proper food, but I really dislike chewing on the bike. This regime works for me.
@oumtaha3834
3 ай бұрын
Ok i did
@turboseize
2 ай бұрын
Not quite 100 miles, but I did 151km once fueled only by one banana, one Butterbrez'n (buttered salted pretzel) plus beer, one small piece of cake, one cappucino and a double espresso. I've done plenty of 100km rides without eating anything during the ride. The key to surviving without eating a lot during the ride is to go slow enough that you run mostly on fat. Highly unlikely that I ever run out of that fuel! But on a serious note, I feel this is one of the many benefits of zone2 training. I used to be one of the "go hard, anytime"-guys when I was young. I've bonked several times, sometimes on rides as short as 65km, and bonk hard. The last two years, however, the bulk of my cycling has been zone 1 and 2, and for a while most of my morning commutes have been fasted. While I am not necessarily faster than before, I now can go much longer... and I've never bonked again. Well, technically I might have, because at the end of some rides I was definitely slowing down a bit, and some rolling hills or traffic lights needed getting out of the saddle (what they ususally don't), but overall it was a gradual adjustment of speed and then a "cap" of available power, instead of the man with the hammer hitting you. But even the capped power runnin of fat only was sufficient to get me home in good mood and without feeling ill... Could I have gone (much) faster if fueled properly? Sure! But peace of mind and resilience is also worth something.
@mosmes02
3 ай бұрын
Did my first 100miler April this year, 6hr 18min. I used 6 SiS betafuel 80g in 6 bottles of water with an electrolyte tablet in each one. Was perfectly hydrated and perfectly fueled, had about half a bottle left over at the end which i drank on the car journey home. Ive sinced started mixing my own maltodextrin and fructose energy powder for 1/3 of the price of SiS stuff and just as good.
@gcn
3 ай бұрын
Awesome! Sounds like you've smashed it 🙌 Have you got another 100miler planned?
@mosmes02
3 ай бұрын
@@gcnI've got 3 more 100+ miles planned for the year. doingn regular 70-80 mile rides on the weekends now the weather has finally turned in the UK, and still feel great for the 3-4 shorter midweek rides. Proper fueling is key!
@pierrex3226
3 ай бұрын
@@mosmes02 consider sugar. It's half fructose half glucose. With citric acid it's very tolerable. Or add maltodextrin if it's too sweet for you.
@mosmes02
3 ай бұрын
@@pierrex3226yeah I tried normal table sugar, not sure if it was in my head but I just didn't feel the same as a 1:08 fructose:malto mix.
@global_nomad.
3 ай бұрын
betafuel is my go to approach too, works very well - normally will use one electrolyte bottle and one betafuel and top up water in petrol station or corner shop....need to perhaps use the tabletsas an option, though they always seem to crumble before i use them...
@iain7061
3 ай бұрын
I would say it depends on how hard you are going to push. I did a 90km ride at the weekend on just two bananas and a small home made brownie square at the food stop with electrolytes in my water. Haaving said that as a diabetic the brownie square gave me all the energy for the day.
@vadymvv
2 ай бұрын
Did a 250 mile ride last week in 18hrs elapsed 14.5hrs in move. My fav meals on such long rides are dried apricots, dates, raisins. Bannanas are great but they are bulky and heavy, it worth to take a couple of them(or get at local shops). Also apples are refreshing. Gels are for races imho
@Hermod_Hermit
3 ай бұрын
Did Vätternrundan 10 days ago, 315km. Ate 150 grams of salami, and drank coffee and water. That was all. Fully fat adapted, zero carbs. Yes, it works.
@henseleric
3 ай бұрын
Didn't work for me.
@Hermod_Hermit
3 ай бұрын
@@genegade So it irritates you it works. Interesting.
@ffskierdune6226
3 ай бұрын
Andy nailed it. Conner, not so much. Conner, as a former top-level pro cyclist, is used to ingesting lots of carbs. His suggestion of 60-120 grams or more per hour during a century may work for him as a former pro or other pro-level riders (Pogi will take up to 140 grams per hour), but for the average rider, you will probably have stomach distress. Andy's suggestion of between 30 and 90 grams is more realistic. I do a double-century race in under 10 hours. I make a liquid fuel that consists of 40 grams of carbs (UCAN), 10 grams of protein, and 10 grams of fat taken every 75 minutes. Consistency when racing over long distances are very important.
@questgivercyradis8462
3 ай бұрын
Conor is also about 2x size of me, and certainly taller than most - not really a wonder he uses more calories! More person = more calories.
@Crafftyyy
3 ай бұрын
this right here. most of my shorter rides (3-4 hours) I stick around the 30--45 mark, longer rides Ill creep up to the 60mark. Never done more then around 70g an hour.
@morosis82
3 ай бұрын
Connor literally calls out at 4:15 that you don't need so much if you're taking it easier or you have a smaller build. As someone who is over 100kg fairly lean and almost as tall as Connor, when I was fitter and pushing faster pace I needed a lot of fuel to maintain ~30km/h average over 150km+.
@craighamley3669
3 ай бұрын
Totally agree that for most riders anything greater than 60-80 g/hour is likely to cause stomach distress, or even worse diarrhea - the single worst thing that can happen on a ride. I'd rather change three flat tires in the rain than deal with 💩💩💩. I do believe you can and should train your stomach to handle the load by gradually increasing the amount of carbs consumed during training rides leading up to a big event (most of us do a handful of longer, higher intensity events in a season, whereas pros are doing dozens so there's no detraining of the stomach and it'll stay used to it). Almost every big event of a century (I'm in the USA so that is 100 miles) or greater that I've done, there are numerous riders heading for the porta-pottys at about the halfway mark... because they know it's a longer distance than they're used to, and so they've been cramming down the gels and such at a significantly greater rate than they've become accustomed to on their training rides of 50-70 miles. I think they are afraid of running out of gas because they've not trained to the same distance as the event, so they're hoping taking on extra fuel will get them through it, but instead they just get ill. I start at 40g/hour on trading rides and seldom ever go higher than 70-80 during an event, with a mild loading program for 2-3 days prior, because I'm very "sensitive" - and I believe strongly in riding greater distances in training than the actual event, but at a slower pace and intensity that I find enjoyable (i.e. I'll do whole audiobooks through a righthand earbud while training; in the UK I'd do a lefthand earbud for safety - still gotta be able to hear car traffic!). A few short days with high intensity mixed in, and then I can usually crush it for the actual event (just meaning I beat all my buddies - I ain't no Pogacar!). Ya gotta put in the miles to ride well... No amount of magic nutrition will make up for it.
@questgivercyradis8462
3 ай бұрын
Other reason for me on middle of long ride restroom break - long rides start early in the morning. I usually do normal unloading mid-morning. Hopping on the bike super early is a major digestive schedule disruptor in the first place. :/
@francisprenen
3 ай бұрын
Depends on what I'm aiming at. Losing weight to become leaner, or to improve condition and maintaining the fastest speed as possible. In the company of people that push you or otherwise. The fueling can be totally different considering these circumstances.
@Biking360
3 ай бұрын
Sports gels and bars are ridiculously expensive. Don't even think of buying these for a second.
@naisbest3020
3 ай бұрын
Expensive is relative to income. If you lack the funds, you can always make your own at home. It’s fairly easy.
@DerAusdauersportler
3 ай бұрын
Haribo - the cheap answer if you can digest it. The Gels are ridiculously expensive and for riders doing races. You should eat during the race what you had tested in training to avoid all kind of digesting problems.
@fatladattheback8642
3 ай бұрын
We bought the GCN Cyclist's Cookbook a few years ago. Nigel Mitchell's recipes, hints, and tips work for us. Making rice cakes to suit our tastes is satisfying, affordable, and, most importantly, effective. Also, a few years ago, Emma Pooley shared her recipe for a porridge of oats, banana, and milk - we use this before events. We do not buy overpriced, packaged simple food. Please don't promote this stuff. Simple food, made at home is by far the best.
@goldenretriever6261
3 ай бұрын
I only use them for XC ski races. Everything else freezes or is too hard to carry.
@questgivercyradis8462
3 ай бұрын
@@naisbest3020 Got any favorite recipes? I tried making my own recently, and got a fat-nozzle reusable squeeze bottle for it. It was alright, but not amazing. Was honey, sunflower butter, and avocado oil, with a little salt.
@questgivercyradis8462
3 ай бұрын
I like to measure my efficiency in kilometers per burrito. At least 40km/burrito, but new bike may make that 50km/burrito. Cars use miles per gallon, but I like our fuel per distance better. ;)
@bicyclenerd.9377
3 ай бұрын
Since I'm americunt I like to measure my efficiency in 10 uncle bobs foot per hamburger.
@diasalexandros6651
3 ай бұрын
I take kebab.
@christianbrandt9877
2 ай бұрын
Mine ist Coca Cola. Around 10l on 760km 😂
@Big_Island_Boi
11 күн бұрын
After years of trial and error and just forcing myself to drink more while riding--even if I'm not "thirsty"--I feel like I've finally got a pretty good handle on it. I did a century this past weekend and felt 100% the whole time. Never bonked. Never flagged. Had tons of energy and power right up to the finish line. In fact, I could easily done another 30 or 40 miles. Nutrition-wise, I hate gels and never use them. I eat real food on my rides--if I eat at all. On the century ride I just did I brought a mixed bag of cookies and nuts from home... and had a couple of small sandwiches along the way... and started with my bottles full of ice and electrolyte drink... and ended with just water the last 50 or so miles. I find it's also helpful to get off the bike every 25 miles or so... at the beginning... more often toward the end of the ride. Find a shady spot, take a piss, stretch the legs and back and arms... eat and drink... then take off again. If I do that I feel MUCH better at the end of the ride--and the next day.
@kavindabandara
3 ай бұрын
Did my 100 last weekend. Gels at regular intervals and two proper coffee stops on the way. Worked like magic and no bonking. On the other hand if I am on weekend long rides an English breakfast at 50miles mark is my default choice. Keeps me less tired
@filipruml
3 ай бұрын
I really appreciate all these tips as they give me a good insight into how body uses carbs. As a T1 diabetic I would really appreciate if there could be a specific video on that as there's so many variables that's hard to iron out and I'm having difficulties finding good sources online. My main gripe is having high blood sugar and feeling bloated while having almost no glucose in my muscles so I bonk anyway. I know that by then I need more insulin but the way it translates to having more power is still murky to me and often then results to having low blood sugar instead. Learning how my body works has been one of the good side effects of cycling so far.
@christianduncan9697
3 ай бұрын
I am also T1D, I have an Omnipod and for long rides I target a higher BS of 150. When first leaving I will usually be at 180-190, I also use a temp basal that is 80% less insulin then I normally receive. Everyone's fitness is different and its definitely way easier to bonk as a T1D. Best advice I can give is to play around with your basal rates (sometimes when going for a 50k+ ride I will not give myself insulin at all by using a temp basal of -100%) and make sure you bring whatever your preferred carbs are! I usually bring two Powerades in my bottle mounts and a cliff bar in my jersey.
@filipruml
3 ай бұрын
@@christianduncan9697 Thank you for the insight. I'm also aiming at anything between 8mmol/l so around 150 to about 10 (180.) I have freestyle libre for now, and it's helping a lot, but my main issue is with temp basal rate. I usually set temp basal to about -50% and usually that's fine, but sometimes my blood sugar just keeps rising, but energy is dropping because the glucose isn't where it's supposed to be. Be due to my lack of effort or something else, it's a lot of trial and error. The most annoying thing is when blood sugar goes to the extremes, either to like 300 or down to about 60. My issue is that then I often overcompensate, so it's sometimes from one extreme to the other. And don't even get me started on night lows after a longer ride. On the other hand, I'm super happy that we have things like CGM and temp basal rates, without which it would be much worse pain.
@christianduncan9697
3 ай бұрын
Yeah exactly it is definitely a game of trial and error and I think the more you ride the more you can associate certain temp basal rates w certain efforts, but I’ve found even these rates change depending on your fitness level so it’s not too easy. I always seem to be low at the end of a long ride but then my sugar will spike once I am resting afterwards even after turning off temp basal which I still don’t really understand lol
@SimonPickering
3 ай бұрын
@@filipruml The rise may be down to too much effort causing conversion of hepatic glycogen into glucose (due to exercise induced stress hormones), riding more gently will reduce the effect (see EXTOD course materials) as will being fitter (i.e. a given power/speed is less stressful to maintain); it could also be (mental) stress hormones towards the start of a ride you're nervous about which again causes glucose production (I get this for new long rides, or if I've not ridden far for a while). I find all the above effects tend to wear off after about 3h - 4h of riding (presumably as my liver has used up enough glycogen that it's having second thoughts about continuing to be "helpful") and from then on it's a question of how much basal you've got onboard and what colour socks you're wearing ;).
@scottwilliamsPT
19 күн бұрын
Unbelievably this is filmed in and around Avening the village I grew up in. Also top fuelling tips 😂
@jordanperformance
3 ай бұрын
ABCs of centuries (long rides) Always Be Chewing
@teamtuckleyracing3586
3 ай бұрын
I’m doing a 200 miler (mtb) next week , will be using tailwind endurance fuel, jam and Nutella sandwiches, gels, flapjacks and probably a burger and chips halfway 😂
@oumtaha3834
3 ай бұрын
I was
@craighamley3669
3 ай бұрын
I believe it's worth mentioning, related to this video, that many more people are fructose intolerant than is commonly recognized, so the type of carbs is important too, and not all are created equal. Corn syrup and especially high fructose corn syrup will send a lot of riders to the bathroom, or even worse the side of the road... In other words they'll have a day like Luke Plapp had in the Dauphine (or was that in the Giro? Clearly I've been watching too many races!)... Anyway, I used to get sick routinely at races and couldn't figure out why until I got some testing done, and figured out it was the expensive gels that I was only eating at special events. Once I switched to my normal training ride foods, and just increased the amount gradually up until an event, no more problems. According to my GI physician, it's nearly as common as lactose intolerance and is more likely as you age (like lactose intolerance) because you lose the ability to produce a key enzyme to break it down. Once the undigested sugar gets to your lower GI tract, watch out!
@saddleweary2777
3 ай бұрын
That was a good comment
@johnlieto8906
3 ай бұрын
Always great Conner! Nice new ride!
@gcn
3 ай бұрын
We love filming with Conor 🙌
@allspokedup
3 ай бұрын
Perfect timing! Looking to ride 100 miles in the next month or so - thank you!
@gcn
3 ай бұрын
Glad we could help! Good luck on the 100 🙌
@DejanOfRadic
3 ай бұрын
I stop every 50km or so for a coffee and a snack. Unless you are competing, there is no need to get hung up on it. I'm in my 50's and have been doing century rides for decades.....cotton shorts, flat peddals, and a few sandwiches. Just enjoy the scenery
@thomaskranked562
3 ай бұрын
6:55 Connor is so tall, his XL frame looks like a 24" childrens bike
@Nehpets1701G
2 ай бұрын
As my mate Jeff once said - carbs are legal dope!
@sight4sound
2 ай бұрын
It’s worth noting that feeling fatigue is normal after 6hrs or more in the saddle. Nutrition helps keep the legs turning but it’s fitness that makes the difference in the last hour.
@osbogosley
3 ай бұрын
I once rode the Lance Armstrong favorite ride in Austin, 120 miles around Lake Travis, very hilly. All I ate or drank was 16 ounces of Gatorade. No problem, but I don't recommend doing so. I heard about a race across America rider who used to practice riding on very little sustenance.
@Gixer750pilot
3 ай бұрын
Conor !!! Great high five ✋ the weekend at King Square ! Was great to spot you I wish we could have had a chat ! Welcome to the GCN show lol😂
@ianharber4352
3 ай бұрын
On a long ride I empty gels into a small water bottle. No sticky mess and easy to eat. Then I have saddle mounted bottles. 1 bottle for gels 2 bottle for electrolytes and 1 bottle for my spares as I can't fit a saddle bag on.
@davidmunro3188
3 ай бұрын
GCN, love what you do, long time watcher and can't get enough of your content. However recently it feels like your partnership with gel providers is focusing some of your videos in this direction. As most of your followers are health conscious, like me, i am wary of the processed nature of these gels, bars etc, and I'm not sure the long term effects of using these, especially if your ingesting many over these long rides. It would be great to get a balanced view of what other, more natural food sources you can use to help in your training. Keep up the great work team!
@michaelcondran7618
3 ай бұрын
This was very helpful. Thank you!
@gohumberto
2 ай бұрын
It depends entirely on the effort you are putting out and even more importantly, the ambient temperature. I got round a 200km Audax ride in 8 hours with just 3 or 4 bananas. That was in Summer. I always use electrolytes (such as Zero dissolving tablets). In winter, that same route had me eating in cafes twice and still struggling to get round. It added over 2 hours to my time. Cold weather burns calories faster than people realise. If you are REALLY serious then you should train using some kind of Fasting routine. 50 mile rides in Zone 2 or maybe Zone 3. Force your body to adapt to burning fat as well as Carbs. Once you do that then the dreaded BONK won't hit you so quickly and so hard. I've ridden 100 miles or more 94 times (my goal is 100 times) and I learned that, no matter how trivial you start thinking 100 miles is, it will always bite you if you don't take it seriously, and don't prep for it properly. One of my worst days on a bike was on a (usually) relatively easy 200km, when I'd had a few the night before, didn't carry enough food or water. I can still remember those final 50km. Trying to change into 1st gear ... only to find I was already in 1st gear.
@stanialavgg7631
3 ай бұрын
Done 231 miles ride in under 13h. With 23 decathlon Gels, some random stuff from a gas station and around 10Lbwater last week.
@craiglindberg4851
2 ай бұрын
Conor's hat choice at 1:20 into the video looks perfect for fishing with his grandfather for protein between rides, though I wouldn't bet on him catching anything other than a cold.
@mileslong9675
3 ай бұрын
I would start with a good carbo-loading dinner the night before, and a decent (but not too filling) breakfast with extra hydration. I will also have a couple of water bottles pre-filled with a water/electrolyte mix. (Sometimes I will put them in the freezer the night before, if it’s going to be a very hot day.)
@MarioKurill
3 ай бұрын
sugar/water in a soft flask does it for me
@dusanmal
3 ай бұрын
On that last "alternative" bit, here is practical experience from bicyclist, scientist who is on low carb diet for 22yrs now: Yes, indeed my favorite cycling is long distance "rando" endurance type of riding not competing. Here is what I do for nutrition on 100+ mile rides on low carb with great success. Intake process is of similar type as the expert suggests for carbs - diffuse it equally over the ride. But, what to eat?-what did well for me is following: pre-sliced pancetta, inch x inch thin slices; liver pate in squeezable tube (at least in my country of origin it is readily available), macadamia nuts (which typically come salted hence, some electrolyte input too). Hope this helps and as always when I speak of low carb diet, follow the Yoda principle, do it or do it not. No frequent switching, temporary use, cheating,... Do it on long term if it suits you, don't meddle if it does not because only danger is in the transitioning process between usual carb intake and low one (and back), that is when bodily metabolism dramatically changes and puts stress on various organs. Once done, diet itself is very natural and safe if followed strictly.
@magicknight8412
3 ай бұрын
I prefer a mix of carbs and savoury lower carb foods. After a few hours i am sick of gels!
@marcusantonyledulx
3 ай бұрын
What to eat & the amount on a ride is dependant on the intensity. Avoid nutrition products & JUST EAT NORMAL FOOD. Gels are for emergency bonking which can be avoided. Electrolytes are found in food & the commercial products are for dehydration which can also be avoided.
@ill_will1338
3 ай бұрын
Everyone is different. Trial and error until you find the right balance. Eat something before you ride and snack on what you prefer when you ride. Eat a little every 45 - 60 minutes. Sometimes a full meal and rest is required if your new to 100 mile + rides. Hydration is the most important. Gels are okay for the final miles if you find yourself slumping, but make sure to drink lots of water or you could end up spitting up later. Have fun!
@AMIGOALCAM
3 ай бұрын
Good Old English Breakfast Glass of Orange juice Finished off with a Cold Pint of Iced Water. That's all you need.
@ThePassiton
3 ай бұрын
I have ridden a lot of medium lenght (60-100km) rides this year and so far i am having good success with having a 750ml bottle of water and a 750ml bottle of isotonic electrolyte mix that i add c. 6% of sugar in (propably could do with more carbs but it just gets way too syrupy for me, will be trying with maltodextrin soon tough). Bit of a janky setup but damn if it isn't cheap 😅
@christianbrandt9877
2 ай бұрын
Bei längeren Touren (ca. 100km mehrere Tage am Stück) komme ich ganz gut klar mit: Ein Schokoriegeln zum Frühstück, 20-30km später ein gutes Frühstück beim Bäcker, bei 50-80km je nach Strecke gibts wieder was größeres zu beißen umd Abends ein ordentliches, kraftiges essen. Zwischendurch Protein oder Haferriegel. Andere Süßigkeiten auch. 2-6l Wasser am tag, zwischendurch ne Cola. Essen und trinken muss man bevor man es wirklich braucht. Vor allem Wasser!
@dh7314
Ай бұрын
I can easily ride 60/70 miles carrying no food, just a breakfast of oats beforehand and then water on the bike. I did this for several years without issue. However I recently started eating on the bike as an experiment and whilst the performance on the bike for long rides feels no different, I’ve discovered the real benefit is that I no longer have that ravenous hunger later in the day.
@mikejarrells431
3 ай бұрын
Thanks. Gatorade works for me. Be safe!
@kswissu72
Ай бұрын
I rarely take carbs for Any workout or ride under 90 minutes. If you fuel correctly before the workout your glycogen levels should be full enough to get you through the workout. Electrolytes with plenty of water is sufficient. Anything over 90 minutes I start fueling from 30 minutes into the ride.
@spikewalker6690
3 ай бұрын
I've just got back from a 100km ride and after watching this I realise I absolutely did not eat enough per hour. I feel utterly broken now. But I will recover and be better next time
@SuperYashar
3 ай бұрын
I'd really welcome a video that discusses endurance nutrition for Type 1 diabetics - perhaps a collab with Team Norvo Nordisk?
@zackymad1533
Ай бұрын
Golden rule... Eat what you normally eat, race day is the worst time to experiment especially with food stations if available.
@fphotography
3 ай бұрын
Do I need to “train” the nutrition uptake? I also did the 315km “Vätternrundan” in Sweden and my nutrition plan didn’t worked out as well as I hoped for. Calling it a plan might be misleading since I go with flow more or less. But I can literally see on my heart rate curves how the nutritions/hydrations fails. Smart tips on how to get enough fuel with you on rides that are 12+ hours long would be great. And I am looking for other solutions than backpacks and huge handlebar bags.
@TheHadMatters
3 ай бұрын
Here's an interesting one: How would you change the strategy for stop-and-go riding like 10 hour food delivery shifts? =) Assuming the rider is pretty athletic and maintains rather fast speeds on the bike, but just has to take 5-15 minute breaks for every 5-15 minute segment.
@adolfoecs
3 ай бұрын
It would been nice to have some frequency for drinking and eating depending on the type of ride
@gcn
3 ай бұрын
How do you mean? 🤔 Off road vs on road?
@adolfoecs
3 ай бұрын
What I’ve got from the video is that yes is important drinking and fueling, preferably separate them with a particular frequency. I guess racing or endurance ride requires different way of balance these two factors
@JonCannings
3 ай бұрын
Nicely done Conor!
@Alimuratakin
Ай бұрын
What sunglasses are those at 6:38 ?
@kerryhicks6198
3 ай бұрын
Those PF chews are the most inedible endurance product I've ever consumed.
@bikingwithemily1109
3 ай бұрын
Tim Hortons, I did a 181.61K ride all on tim hortons, tim bits and donuts and grilled cheese. I've even done a 110k on McDonald's
@Alpenmagier
3 ай бұрын
sry i dont speak murica
@dh7314
3 ай бұрын
@@AlpenmagierTim Horton is Canadian, no?
@bikingwithemily1109
3 ай бұрын
@@dh7314 it is Canadian and you can find them in different parts of the world but not very many parts, there's 1 in London England and few in the Philippines and a few US states have some
@pierrex3226
3 ай бұрын
And? Most of that garbage is sugar, who are you trying to impress?
@bikingwithemily1109
3 ай бұрын
@@pierrex3226 I don't care if people are impressed,
@kurre_kallkvist
3 ай бұрын
Dried apricots, candy and rice cakes are my go-to snacks on the bike. I always tend to bonk on the first long ride of the season as I forget just how much I actually need to eat... One apricot every 30min is not enough 😂 One bottle of water and one with electrolytes, I don't like drinking my energy...
@ToOldToTurnProcycling
2 ай бұрын
Eat little and often, every 15/20 minutes works for me. Home made flapjack ( made with coconut oil & honey ), jelly sweets instead of energy gels they dont agree with me, in my bottles, fruit squash with 1 gram of salt, and shop bought pan o chocolate in a convenient bag or a jam sandwich.
@mindsmartie8975
3 ай бұрын
Very useful video!
@kevjr_kev7218
3 ай бұрын
Is a good to have a 30g energy gel every half hour and every 20 mins 2 mouths fulls of water.. that's how I do it.. longer rides I carry more water in a bag on my back and follow process above.. How do I calculate my carb intake or digestion is there a way other than trial and error to your body..
@valentinnehls5597
2 ай бұрын
Great video, Conor. Anyone got hints on how to set custom alerts on the wahoo element roam?
@stevenmanns248
3 ай бұрын
If I'm going on a long ride (above 60 miles) the eating starts 2 days before.
@jonathanyeong324
3 ай бұрын
Hydration and electrolytes are key in any race.
@jameslee-pevenhull5087
3 ай бұрын
20 kCals / km + 20 kCals per 100 m rise. 75% Carb, 15% Protein, 10% Fat. For a long ride, 'Carb-up' the evening before by the first 50 km of the ride. H2O. 1 cm3 per 4 kCals used. Use High5 tabs , 1 per 750 ml.
@lynndevos2278
3 ай бұрын
2 hr. rides gel blocks & energy bars electrolyte drinks if hot otherwise water, maybe 100 Cal total. Long rides >3-4 hrs. add potatoes rolled in Parmesan and salt. Always cut down the simple sugars after the first third of the ride.🤓
@robmitchell2073
3 ай бұрын
I don't eat sugar and avoid most carbs. I'm 50yrs old and do regular 100+ mile rides. I find if I am eating carbs/sugar/gels etc, the energy is used up quickly and I constantly crave more. Last week I did 215 mile ride with a 16mph overall average speed. I took 2 chicken breasts, a few boiled eggs, bag of mixed nuts, a bar of 90% cacao chocolate and Stopped twice for a coffee. Edit: I know food and fuelling is different for everyone, depending on age, what we are trying to achieve and personal circumstances etc. However I find this way of eating has had huge benefits to my physical and mental wellbeing - and has only benefited my cycling. Like I say, I turned 50 at the start of the year and I'm in the best condition of my life.
@edgaromar90
3 ай бұрын
Exactly the comment I was looking for. I eat very low carbs and want to do my first 100mi this year and was wondering how to fuel. Do you feel this works good for you even for high intensity rides (not zone 2)?
@robmitchell2073
3 ай бұрын
@@edgaromar90 Yes! Honestly if this is how you eat, then just try it! Definitely works for me . I’ve been eating this way for 4 years now, and it has definitely benefited my cycling as well as my all round health!
@barriobarranco
3 ай бұрын
@@edgaromar90 I did the fat adapted(6 months) keto/carnivore and found I was just stuck in Z2, and my cadence dropped 10rpm...just like a big chugging diesel engine but forget any out of the saddle sprints on that diet... I'm currently trying the flip of it (Ultra low fat, high carb but NOT vegan Durianrider style lol) and getting much better results, monitoring the blood glucose and it's behaving itself lol....Stay with starches and the only added fructose(doesn't give instant energy, a liver load too) via the sucrose route is on longer 100km rides mixed with maltodextrin to make my own drinks...I still eat fruit... I've thoroughly shattered many of the local sprint PR's I had since ditching low carb. Lots of "influencers" are turning back to carbs as they realise their cortisol is cranked, no energy and hormones playing up....yes you can "survive" without carbs but it seems it is far from optimal for human health....
@edgaromar90
3 ай бұрын
@@robmitchell2073Awesome! I’ll definitely give it a try as I don’t want to go back to eating very processed food. Thanks for sharing your experience Rob!
@gcn
3 ай бұрын
Wow that's some impressive riding! 🙌 Great to hear you've found the right fuelling for you!
@cheesesandwich1236
3 ай бұрын
Weak ice tea or powdered lemon drink or 1/4 gatorade/water. I rely mostly on liquids. Maybe cake or cookies, anything easy to digest. If anything I err on the side of eating less.
@TheFinav
3 ай бұрын
Damn... I was counting on burning off my beer belly on my next grand fondo...
@robertoarmenio3516
2 ай бұрын
60g of carbs are worth 240kcal. In an hour, you're going to burn more than twice of that. So, the beer belly is under attack even if you manage to fuel properly 😉
@TheFinav
2 ай бұрын
@@robertoarmenio3516 Cool. In that case I'll another beer.
@did4h2k
3 ай бұрын
request #??? - please do a nutrition video for us diabetic riders..... 100g/cars per hour would probably kill me
@derf9465
3 ай бұрын
Looking at previous videos for guidance...... I'd say go for the biggest breakfast that way no need to refuel.
@TheDrift-cr2vo
3 ай бұрын
Rode my fist Century last week. Several bottles of water, two 32-ounce Gatorades, two large protein bars, and pizza. That was all I needed, just listen to your own body.
@michaelsherwin4449
3 ай бұрын
Hi Connor, I read many decades ago that Roman legions fueled on energy bars made from mashed sesame seeds mixed with honey. And they marched for hundreds of miles day after day. Worth checking out?
@OYeahan
3 ай бұрын
Similar products are commonly sold now ready made for similar purpose, eg peanuts with honey etc.? Very popular in Greece, Turkey etc.
@rideepicdriveepic
3 ай бұрын
After having experienced a few bonks in my time, the formula is simple: 1. Have a good breakfast before you go for a ride 2. Make sure to drink at least 0,5l of liquid for each hour, more if it's very hot 3. Make sure to eat at least a banana or an equivalent of food for each hour of riding 4. Every 4 hours you need at least twice the banana equivalent 5. If the ride exceeds 7 hours, then consider having an actual meal half way - but smaller size, so that you can continue riding after that.
@gcn
3 ай бұрын
Sounds like you've found the system that works for you 🙌 It's all about experimenting and finding the right fuelling 💨
@batporio
3 ай бұрын
That must be very low intensity if you can keep going with a single banana an hour.
@rideepicdriveepic
3 ай бұрын
@@batporio 160 km takes me less than 5hrs, so if that's low intensity, then good for you if you go faster.
@batporio
3 ай бұрын
@@rideepicdriveepic that is similar to my pace, I would never expect to be able to do it with a banana an hour. I haven't tried that though - maybe it could work :) But assuming you burn about 3000 calories on such a ride, why wouldn't you be eating more? Is there a benefit of eating so little.
@rideepicdriveepic
3 ай бұрын
@@batporio that's enough for me. For longer rides i eat more. I think you should eat as much as you need. I meant the above as a minimum.
@Mavrik-60
3 ай бұрын
Alright Conner good to see someone tackle a important but hard topic one that everyone riding can learn from good job. Beats watching the tire pressure, Chain lube, wash my bike,beat the dead horse weenies. Keepemcoming
@gcn
3 ай бұрын
We like making content for every corner of cycling 🙌Great to hear you enjoyed this one!
@Tarmaccyclocross
3 ай бұрын
6 pints and fish and chips
@bicikircho
3 ай бұрын
almost the same here, 6 pints, a baguette avec fromage and les patates frites with mayonaise, best ever
@gcn
3 ай бұрын
🤮
@onederment
3 ай бұрын
I prefer fasting rides and doing 50km before breakfast
@fuzzy6006
Ай бұрын
Low carb high fat source of energy is for low exertion activity. The fat burning process is way too slow to keep up with the body's needs when exercising more intensely, that's why when you don't fuel properly and run out of carbs, you "hit the wall" or "bonk".
@stephenribchester2185
2 ай бұрын
Fill up on porridge the night before. Then take banana butties and sorren malt loaf.
@annelisenorth8670
3 ай бұрын
Does that bike look a little small for Dan? Typically I eat choc/mint biscuits, banana, dried pears and a protein bar. At least one bottle with an electrolyte and the rest water.
@ackmartin60
Ай бұрын
Generally good info. Howerver If you are in decent shape you should be able to ride for an hour or two without any fancy sports nutrition products. If you can’t then maybe look at your diet. Fats are what give you long term energy and even fairly lean people have enough for a a long ride. Constantly taking in carbs means you body never learns to access it’s fat stores. I think sports nutrition porducts are more for longer rides, 2 hours plus. I have ridden lot’s of long rides 2 or 3 hours with no or little food and I don’t think my performance suffered. Of course the companies that make and sell nutritiion products would have you believe that you should use it all the time. I would guess that the vast majority of rides are less that a couple of hours.
@narakdk
3 ай бұрын
Did they say how often to eat?
@thefucrew9865
3 ай бұрын
What about diabetics (with or without ketoacidosis) that have to keep their carbs low, and protein high ??? Insulin-dependent or not ???
@gcn
3 ай бұрын
Perhaps we could do a video on this 👀
@na-dk9vm
2 ай бұрын
For an ironman, how do you take enough fuel with you to get through 180km?? A bike bag is too heavy??
@Hoochy0208
3 ай бұрын
Has anyone found a good savoury fuel? I’m sick of eating sweet foods while on the bike. I’ve heard people talk about rice cakes but they only seem to have 8g of carbs each.
@turboseize
2 ай бұрын
Butterbrez'n and a beer.
@barrysmith9154
3 ай бұрын
I am Type two Diabetes so have trouble getting Carbs. So it takes longer. Any advice
@krzychjkx6311
3 ай бұрын
I would suggest to look up prof. Stephen Phinney, Jeff Volek- keto adaptation in atheletes
@DanTuber
3 ай бұрын
I don't like eating while riding. My stomach needs time to digest the food or else i feel like throwing it up. Also drinking while exercising gives me a painful stitch.
@fuzzy6006
Ай бұрын
Sodium isn't the only mineral you sweat out and needs to be replaced. Calcium, potassium and magnesium also should be replenished.
@warrenkingston7606
2 ай бұрын
In a group ride, may I add, drink and eat while you are at the back of the group, for safety's sake.
@DougBateson
3 ай бұрын
Not sure a guy who can't wear a baseball cap properly knows that much.
@AHerr_14
3 ай бұрын
Can’t beat stuffing 5 good ‘ole bananas in the jersey!!!
@gcn
3 ай бұрын
Classic! Are you more of a fan of real food rather than energy gels and snacks?
@JoeMangold
3 ай бұрын
I stuff em in my pants, its the way to go 😅
@AHerr_14
3 ай бұрын
@@gcngels and chews for more intense efforts!!
@MarcoP70
2 ай бұрын
Why is he wearing a cap back to front, indoors??
@tkbuz
3 ай бұрын
How to Fuel for a 100 Mile Ride: Buy sugar products from our sponsors
@ges5757
3 ай бұрын
Just adding minor correction here: The expert interviewed stated “the brain only runs my glucose.“ This is absolutely untrue. The brain does just fine running on ketones, which are produced when glycogen stores are gone and the body enters the fat burning phase of energy production.
@pedro.almeida
3 ай бұрын
Shhh they are trying to sell glusose and fructose here 🤭
@ges5757
3 ай бұрын
@@pedro.almeida Lol, you might be right!
@StopTheRot
3 ай бұрын
Let’s say you do 10 hours a week, that’s roughly 500 hours a year. At the low end (allowing for no fuelling on sub-hour rides), 60g of carbs per hour means 30,000g per year. An energy gel typically costs about £2 per 30g. That’s £2000 a year for food. Put differently, a five hour ride at 90g per hour, is 450g. That works out £30 for ONE ride. It’s madness! Plus - the dentist will cost a lot more too unless you use a prescribed, high-fluoride toothpaste. There needs to be a way to get cheaper, healthier carbs in.
@oOoACFREEMANoOo
3 ай бұрын
This is for performance, everyone else should just stop, sit down on the next bench, and have a banana while trolling in the #GCN comments.😊
@chrispig7748
Ай бұрын
Bananas was the only thing I could tolerate when I was riding
@darrylhuculak4996
3 ай бұрын
Has anyone calculated their required caloric intake based on the caloric output calculated by their bike computer paired with a power meter or whatever Strava estimates? I would think that would be a better determinant about how much food to eat on a ride. According to my Garmin I burn about 600 calories/hour. If my energy bar is 250 cal, a gel is 100 cal and a bottle of energy drink is ~60 cal, it would seem to make the math much easier than trying to fuss around with grams of carbohydrate. During a slower ride my caloric output would be less therefore I could eat less, or boost it up if I'm on a harder ride. The only unknown is my body's efficiency at ingestion; if I want to replace the 600 calories I just burnt, how much more should I consume (700? 900?) to compensate and in what form (liquid, gel, or bar)?
@batporio
3 ай бұрын
you can never eat as much as you actually burn or you will feel sick if you try. the body has reserves and always burns partly that and partly food you have taken while riding. Garmin has smart alerts on food and drink that should be taking in account power and heart rate on how often to suggest eating drinking.
@AG-el6vt
3 ай бұрын
The conversion efficiency from energy content of food to power output is quite low, IIRC it is in the order of 10-20%, and there's also your basal metabolism to consider on top of whatever exercise you do. So whatever your power device says, you have to consume 5 or more times as much calories/h to make up for it. Couple that with how fast you can digest food, and you can see how the intensity of exercise puts a limit on how much power output you can develop without running out of energy.
@liamc8085
2 ай бұрын
Gummy worms and a gatorade protein bar per 50 miles.
Пікірлер: 391