How I fuel solo 100 mile rides to keep riding strong | Mallorca Training Camp part 3
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- čas přidán 4. 05. 2024
- In this video, I take you through what I eat to keep me riding strong on long rides. I talk about what I eat in the morning and why and take you through how much I drink and eat at every step of my 115-mile solo ride in a moving time of 6.31 pushing an NP of 270 watts for 30 mins in the last hour.
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As a newbie. Omg once you figure out fuelling, riding and recovery is so much better .🍺🚲🍺
Definitely! 🙌
I just discovered your channel - great content and very inspiring videos. I started a couple of weeks ago with 40km, yesterday I did 65km and now I am looking forward to do my first 100km. It defintely helps to get some energy bars. What I am drinking is mostly a mix of 2/3 Water and 1/3 of 100% apple or other juice. I add to the liquids a little bit of salt to get some additional electrolyte. Works good so far.
Thank you. Keep on keeping on.
Great Advice! I have the same go-to brekkie before every ride. I always take more food than i need on every ride, and sometimes buy extra bars at cafes too. I’d rather have more than i need than bonk in the middle of nowhere!
i cant Waite for all my parts to arrive to be able to use this great information thank you
Great video. Cargo bibs have been a revelation for me on long road rides. The additional two pockets at the rear and the two on the side allow me to now carry all my nutrition needs.
Yeah cargo shorts are a great call 👍🏼
Great video mate 👍
Thank you. 😎
I never stop on my rides unless I flat. No cafe no stations. I will ride with a 3 liter pack on and or use the under frame bottle mount if I need to. U will c the gains from doing this.
Nice one. That’s some going.
Breakfast - I am pretty much identical.
I do make my own drink mix when in the UK ( 1 : 0.75) maltodextrin / Fructose and add 0.5 a tab of electrolyte to a 500ml bottle. I then weigh in the amount of carbs i want per bottle (eg:80g) works a treat and is proper cheap but still a more stomach friendly blend.
I am just about to invest in a vacuum sealing kit so i can make up pouches for longer days out in the UK to carry with me.
Travelling abroad i use Beta Fuel sachets as i am the opposite of you and prefer to drink my carbs.
Also a big fan of the chews thing - i use a different brand but same principle.
What i do tend to find is when i stop at garages etc i normally go for savoury stuff to combat the sweetness i am carrying.
Great tip on the small electrolytes tube - i do exactly the same.
In this video I didnt have a cheese sndwich. For the shorter 115 milers I tend not to but longer rides defo have savoury things like cheese and ham sandwiches.
Absolutely love that breakfast, I look forward to it everyday! If I need a few more calories I add a spoon of peanut butter which makes it even more tasty!
Love peanut butter. 😎
That’s a lot of processed food, by the end of a ride like that I’m craving a proper freshly cooked meal.
Yeah it’s a lot of processed food. It’s needed for high energy low volume. You just can’t do that with whole foods, too much fibre and volume will cause gastric issues, may be low in carbs which power you along.
I’m 100% on the let’s eat healthier and more natural whole foods. It’s the way I coach all my cyclists to do most of the time. Theses processed fuels when riding hard are easy, convenient and hit the mark for energy for big days in the saddle.
I also feel that when any one mentions processed they are seen as bad and to be avoided at all costs. I feel that’s a step too far.
Let’s have some balance. Eat whole foods. Aim for plenty of fresh veg and fruit. Aim food to be diverse with plenty of pre and pro biotic fibre.
Limit processed foods to occasionally for ease, fun and convenience. This could be an energy bar or ice cream. But 🙏🏻 can we not use the term processed as a stamp of orthorexic behaviour or demonising of food.
I’m not having a go here. What I’m trying to get across here is the the fitness and food industry have gone crazy demonising sugar, insulin, carbs, blood sugar hikes and all processed food. Making us feel in adequate and bad to eat these foods. It’s bonkers and we need to get perspective and balance back.
So. I’m happy to eat these kinds of food on big days to push big miles and big watts then come home and eat healthy food and enjoy a bit of ice cream or cake and know my over all health is in a good place and my relationship with food is healthy.
My go to are homemade rice cakes,bananas,and almonds bars.You can also make your energy bottles easily without breaking the bank.👍💪🤩
Stick the recipie here if you can. 👌
No problem
I also have a big bowl of scottish oats and berries before big rides
I was going to say you must have a very high sweat rate or be stopping for many pees drinking that much fluid, then I saw your bottles are quite small so not so extreme as first thought, however it does seem you are still consuming a lot of junk food with the fluid, but you are younger than me and going faster than me for that distance. After many years of long rides this is what works for me, if I have any more I am needing to stop to pee all the time. My long rides are 50% gravel, 250kms, zone 2 and about 11 hours long in summer weather.
After breakfast and a couple of coffees and an early start before it gets too hot I will drink nothing for the first hour as I'm already hydrated before leaving home and my sweat rate dictates I need no electrolytes this early. I carry four bottles (five if I'm on the road bike, it's a training ride, the weight doesn't matter) and I hate having to stop and really there are few opportunities to get extra anyway. After the first hour every 15 minutes I'll have one gulp of water only. Then after 2 hours every 15 minutes I'll have 2 gulps of a mix of electrolytes and sugar mixed at about 60gms a bottle. 3 hours I"ll increase to 3 gulps every 15 minutes, by then it's starting to get warmer and if I'm climbing and can feel sweat on my face I'll increase it to 4 gulps one of which is a water chaser after the mix. Any more than this and I'm stopping to pee all the time, of course if I'm feeling thirsty which is not often I will drink more. I might start to eat half a bar at around 4 hours with a water chaser, then the other half 15 mins later, usually only eat 3 bars the entire ride.
At around 8 hours I have a planned stop where I still have a little drink mix left but I get a chocolate milk and a small pack of chocolate fish and get an extra 1.5 litres of water, after drinking the milk and eating the chocy fish I generally don't need to drink more than a gulp of water for the first hour, then I try and finish all my drink before reaching my last stop which is only 15 minutes from home where I again drink a chocolate milk and ride home. All up usually only 2 pees, anymore and I'm peeing every hour and I hate to stop for that. Once home I'm into canned peaches, more fluid but generally don't have a big appetite that night so only have a small meal. This is just what works for me, if I was pushing the pace beyond zone 2 of course I would require more, but then you pay too much with required recovery.
I have done a bunch of 100 K metric rides now but awhile back I bonked big with 20k to go. Since then I've basically brought a buffet to my longer rides and used sugar water for my most recent ride which worked well. Although it wouldn't be for me, a friend of mine is a heavy salt sweater and fuels the ride with Vegemite and cheese sandwiches to get themselves away from sugar intake
Switching form energy products to Vegemite and cheese sandwiches is a great way to have a change for the palate. Sometimes when I stop at petrol stations I do similar. (Cheese and ham sandwiches)
No one (except Type 1 or maybe type 2 diabetics if Dr has advised) should be worried about sugar or high insulin spikes when riding big miles. This is normal when you eat food and important to drive the glucose into cells.
There is so much scare mongering on any insulin or blood glucose spikes right now. Exercise is the right time to be eating higher carb intake especially on longer rides and when cycling these at speed.
Great video. Curious do you secure your bike when you pop into the petrol stations?
In the uk 100%. In Mallorca not needed but I always keep it as close as I can and in eye sight.
@@veloperformance thanks. Keep up the content!
When calculating total carb intake for a ride, do you include the breakfast carbs, making breakfast carbs your 1st hours intake?
I tend to include those carbs in my calc, as I start riding about 30mins post meal, as early as possible to beat the heat (in the Philippines - where it is actually hot). I can only wish for temps in the mid 80's. Usually over 100 by 9am here. 😊
Breakfast is part of the rude fuel focus. Generally eating 30/40 mins into the ride. Sounds mega hot in Philippines 🥵
Out of interest do you carb load the evening before a long ride. Got the Fred Whitton next weekend. Its definitely given me food for thought (pardon the pun).
Not in the race sense. This is a training ride so don’t feel I need to. Before a big event though I’d carb load 4/5 days before between 5/7g of carbs per kg of body weight spread across the day. I don’t do the traditional 1 day before massive carb load. I feel that just too much food volume. Also in my longer carb load I drop protein and fat to account for calories.
Came back from Mallorca last wednesday. You shown us places I've not been to yet. Regarding fueling the ride. After a week of long rides my teeth start hurting. I need to find alternatives that are less sweet.
My best advice is yes look for alternatives you can mix and match with. Post ride brush your teeth and tee pee them. 👌🏼
I carry/get plain water and swill to shift/dilute sugar feel.
What kind of tyres are you rolling with and how many bar inflation?
Riding Pirelli TLR Race at 47psi on back and 40 on front. (Tubeless)
@@veloperformance psi 😐. So about 4.5 bar? Guessing. 28mm? I always find it bizarre in so many European countries that towns are just closed up - no cafes etc unlike Switzerland where there's always something in every village
@@robdrelich8563 3.2 bar + 47PSI I think and yes run on 28mm
......at least they were not playing Coldplay 😃
Lols. You guys are too funny. 🤣
Tap water is not good there?
Sadly not. You’ll get stomach issues with it. Only in very few places the locals drink filtered tap water.
Was also wondering the same
ive had tap water many times from hotels in Puerto Pollensa with no issues and i can have a bit of sensitive stomach sometimes
excellent but could you try again using food not sports food
Paul. Not when riding 115 miles in 6 hours and holing 270
Watts for 30 mins in the last hour. This is what sports fuel
Is perfect for. Next time I do a longer steadier ride for sure. 👍🏼
@@veloperformance Thanks for your reply, probably old school, and cannot get my head around spending large amounts of cash on sports food products
Oh look another rider having 100g of carbs and hour with 30g of unrecyclable plastic wastecan hour 🥱
Andy I appreciate that littering can be a problem and yes the environment is definitely on my mind. 1st off I’m environmentally aware and do my best and never litter. 2nd what of earth has 100g of carbs got to do with this?
One way packaging is a General problem with portable high energy snacks. Do you have an alternative suggestion?
@@robdrelich8563 no sdaly, Im not aware of any company that makes more eco friendly pacakging. Its dfeo something that all of them need to work on. If you have a solution for improving the eco side of energy products please share.
I believe hi5 do a soft flask that can be refilled with gels... I make my own using maltodextrin and pinch of salt and some squash, put it in a soft flask with a bite valve.