Eating whilst riding - in flight refuelling!
Discussion
So hard to get it right, I'd say that fuel before the ride and then after the first hour or so try to get 300 or so cals down your gob per 45 mins, that makes sense on paper.
I tend to not eat anything on 2 hour rides, just use enery drink on 3 hour rides, and then take food with me for longer rides, and eat it in the last 3rd of the ride.
I tend to not eat anything on 2 hour rides, just use enery drink on 3 hour rides, and then take food with me for longer rides, and eat it in the last 3rd of the ride.
An average person should have about 2 hours worth of fuel in their muscles. That's heavily caveated - i.e. properly fuelled, rested, not particularly trained etc. That's using ~600 cal/hour, which is ball park correct at a decent pace. Personally I don't take any energy supplements if I'm out for less than 1.5hrs, which based on the above makes sense. If you know you're going to be out for a longer ride, it's probably worth getting some calories into you around the hour mark, and then little and often as makes sense. There's no need to be eating at steady-state, just enough to keep you from bonking. I quite like flap jacks - mix of simple sugars and complex carbs that realise energy at different rates smooths the blood sugar level, I would imagine. Nom, a nom nom nom.
Steve vRS said:
Should have added that I am still carrying some weight around my middle so it's not as if my body hasn't got an in built reserve!
Steve
You'll be going an awful lot slower if you rely on 'strategic reserves'. At that point you will have exhausted your body's readily available supply of glycogen. You'll still be able to cycle, but converting fat to energy is a slower process, hence your power output will drop.Steve
HurryUpAndWait said:
Steve vRS said:
Should have added that I am still carrying some weight around my middle so it's not as if my body hasn't got an in built reserve!
Steve
You'll be going an awful lot slower if you rely on 'strategic reserves'. At that point you will have exhausted your body's readily available supply of glycogen. You'll still be able to cycle, but converting fat to energy is a slower process, hence your power output will drop.Steve
Steve
vvill said:
High 5 energy gels say 3 per hour of exercise.
I have the same gels, and that always seems like overkill to me too!Anything up to 1.5hrs ride I don't eat, just drink water. But anythng over that I tend to have a gel at 1hr in then maybe 1 every 45mins or so. Sometimes a cake stop if we're lucky on 60 milers
TonyHetherington said:
Sometimes a cake stop if we're lucky on 60 milers
I'm planning on my first 60miler this Saturday (in training for the PH Cycling weekend) which sort of prompted the question. I never tend to stop at all in case I can't get going again!. Do you recommend a cake stop 
?Steve
TonyHetherington said:
I have the same gels, and that always seems like overkill to me too!
Anything up to 1.5hrs ride I don't eat, just drink water. But anythng over that I tend to have a gel at 1hr in then maybe 1 every 45mins or so. Sometimes a cake stop if we're lucky on 60 milers
I've gpot to say i've never tried 3 gels an hour. I had 1 an hour for 6 hours and that seemed enough. Anything up to 1.5hrs ride I don't eat, just drink water. But anythng over that I tend to have a gel at 1hr in then maybe 1 every 45mins or so. Sometimes a cake stop if we're lucky on 60 milers
I think okgo pretty much hit the nail on the head.
Problem is you use energy faster than you can absorb it. As far as I'm aware, 300cal/hr is (roughly) what you can absorb - so if you're going for a long distance, you want to start eating early; before you need it. If you're riding much less than a couple of hours you should be able to go on reserves, and perhaps carry a gel or two as an emergency.
Problem is you use energy faster than you can absorb it. As far as I'm aware, 300cal/hr is (roughly) what you can absorb - so if you're going for a long distance, you want to start eating early; before you need it. If you're riding much less than a couple of hours you should be able to go on reserves, and perhaps carry a gel or two as an emergency.
I'm in a similar position. Ride duration has steadily increased over last 2 months so I've gone from water to water to with a supplement and now I also carry a couple of gels.
I have also tried the energy bars but I had difficulty eating them while moving so had to stop. I prefer the gels because I can sip on those while moving.
I still carry a bar or some home made flapjack so if I actually feel hungry I can stop and eat it.
As said above it's best to take something before you think you need it. A couple of times I've not felt I needed a gel but after 2-3 hours I take one because I know I should. Only after the effects start to kick in do I realise how much I actually needed it!
I've tried SIS and Torq. I found the SIS stuff way too sweet, Torq is much nicer (especially rhubarb & custard gel!) and made from natural ingredients.
As for stopping, I'd much rather keep going even if at a much slower pace for a few minutes rather than have to get back on the bike and start again. Even if going slowly you can still cover a fair distance which you'll not while sitting down eating a cake
I have also tried the energy bars but I had difficulty eating them while moving so had to stop. I prefer the gels because I can sip on those while moving.
I still carry a bar or some home made flapjack so if I actually feel hungry I can stop and eat it.
As said above it's best to take something before you think you need it. A couple of times I've not felt I needed a gel but after 2-3 hours I take one because I know I should. Only after the effects start to kick in do I realise how much I actually needed it!
I've tried SIS and Torq. I found the SIS stuff way too sweet, Torq is much nicer (especially rhubarb & custard gel!) and made from natural ingredients.
As for stopping, I'd much rather keep going even if at a much slower pace for a few minutes rather than have to get back on the bike and start again. Even if going slowly you can still cover a fair distance which you'll not while sitting down eating a cake
Don't forget to include fuel taken in liquid form.
I don't have a scientific method, but if it's a day ride I tend to go for a bottle of water and a bottle of isotonic or slightly watered down if it's a hot day, plus a 'nana. Maybe a gel or two if it's a long ride.
However, since I ride for enjoyment rather than to specific speed etc, I tend to top for some cake or/and a flapjack if I've been out for a while. I know the benefits of eating before you need it!
I don't have a scientific method, but if it's a day ride I tend to go for a bottle of water and a bottle of isotonic or slightly watered down if it's a hot day, plus a 'nana. Maybe a gel or two if it's a long ride.
However, since I ride for enjoyment rather than to specific speed etc, I tend to top for some cake or/and a flapjack if I've been out for a while. I know the benefits of eating before you need it!
okgo said:
So hard to get it right, I'd say that fuel before the ride and then after the first hour or so try to get 300 or so cals down your gob per 45 mins, that makes sense on paper.
I tend to not eat anything on 2 hour rides, just use enery drink on 3 hour rides, and then take food with me for longer rides, and eat it in the last 3rd of the ride.
Agree this strategy for 2 and 3 hour rides (unless it is v hot; then I will drink an electrolyte drink regularly). If I'm on a longer ride than that, I tend to eat a mouthful at a time throughout the ride at 20-25min intervals. Never wait until you're hungry before deciding to eat. It's too late. I tend to not eat anything on 2 hour rides, just use enery drink on 3 hour rides, and then take food with me for longer rides, and eat it in the last 3rd of the ride.
And to the OP: weight/energy "reserves" around one's middle are not easily metabolised on the fly.
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