Pizza?

Freeze your banana. By the time you go to eat it it will have defrosted. Stops it going mushy. If you do get an icy bit it's like a lolly 😀

Francis, great little series. Loads of valuable info. I find it particularly valuable info if a person doesn't have a coach, bike fitter or nutritionist at the ready. Thanks for taking the time to put this out. Thanks to your mates for the great work and information. Look forward to more installments. ✌️ and stay safe. Best, Rob

Dates? I love em, carry them loose in my back pocket of my cycling jersey!

This has always been an area of cycling which has greatly interested me. A lot of cyclists and other sports enthusiast either don't get nutrition or fuel incorrectly. Over the years I have had some great conversations with Dr Tim Lawson of secret training. Not only is Tim a lovely guy, he's an absolute 'mind' when it comes to fuelling and nutrition . For years people blindly shovel and snort all kinds of bars, gels and powders without really knowing the true facts. With these constant spikes in the body glucose and possibly the GI crashing, what are the long term effects on the body etc.... possibly diabetes . Getting that balance right is crucial . Personally, I like the more slow realise products on the market , like Generation Ucan or the stealth slow release mix from Secret training. For me, they keep me balanced especially long periods in the saddle and I always feel better afterwards. Great subject Francis

Question for Will: Once ridden, how many of the calories burnt, should you look to replace post workout? Not for racing purposes, just general fitness and wellbeing. Thanks Oliver.

I have found that nuts and raisins are it. Dried fruit and nuts or maybe a piece of fruit. I have been pulled out of an absolute full bonk by two handfuls of peanuts and raisins. I keep them on the kitchen table all the time and always grab a handful or two on my way out the door for a ride.

I almost hurled when you were eating the icing.....

I liked this short form vlog. Great idea. Mixes it up and shows what the lockdown encourages us to do = think differently! Keep it up.

For me it is 100g of sugar in my bottle per hour. 5 hour ride means I pack a 500g of sugar in one bottle with some water and it forms a gel. Then I have a spare bottle with straight water to rinse and swallow. Keeps teeth clean and mouth moist. Dry mouth is the dental enemy!

For any other vegans lidl's own brand malt loaf is vegan and if usually like 55p Can also make vegan rice cakes super easy, 500g risotto rice, 900ml water, 2 tbsp coconut oil, 20g of fruit sugar (regular works too) and add anything else for flavour like dried fruit or oreos

Caramelized bar tape. Has got more than only one advantage. Sticky fingers guaranteed. They keep you close to the brakes though. safety first.

Nice that almost all of the options are vegan friendly. Unfortunately though the Bassett jelly babies (my personal favourite) contain pork gelatine. Also would be nice to get Will's opinion on using white sugar in your drink bottle to make a carbohydrate drink (and while your at it add a pinch of table salt to get those electrolytes in too).

I'm all over Soreen. Doesn't get mushy. That and a pasty or sausage roll :D

What can I say about how good this advice is? .... Its perhaps even the icing on the cake...

97th. Best cycling related result.

Nice. Short and sweet and good video. YES! Bananas the first choice...muesli bars/flapjacks next. No gels or energy bars...

Soreen is a great shout, I often find myself eating a combination of fig rolls and veggie jelly beans while on rides. I find veggie jelly beans are easier and cheaper to find compared to veggie jelly babies.

I like the Graeme Obree school of nutrition, jam sandwiches. Jam for the sugars/glucose, bread for the carbohydrates and of course bananas.

Thank you for all the content Francis, I am a regular viewer and would appreciate my question passed onto will. As a keen runner and cyclist and soon to be physiotherapist... I would appreciate wills explanation on the minimal performance enhancing amount of caffeine needed and some practical examples to use on the road. I shall look forward to seeing your future content. Many thanks Glen Lewis

I remember Will mentioning marshmallows in a previous video. I eat them along with dried cranberries when I don't feel like bars or gels.

Fig rolls, 200grammes for £0.39 at Lidl’s, same sort of price in Aldi or Tesco, all own brand. Easy to eat and to carry.

Discovered hot cross buns over Easter are perfect and easy to eat. I put loads in the freezer but you can bake you own to suit.

Dates and bananas every ride, always porridge pre ride and chocolate milk recovery.

Great info! I'll have to order Soreen, I live in So Cal, don't think our groceries sell it. I would try the icing, however I live in the hottest county here even in winter is kind of warm, it would melt as soon as I clip in. What about Daisy's cookies? 😊

really looking forward to the home made energi drink!

Interested in best ingredients for home made nutrition drinks and bars/snacks. Possibly both on and off the bike...if there’s a difference 😎

Not 1 for me is Water Melon Sour Patch Kids. Vegan and absolutely delicious. Giving them out on rides is converting a lot of folks to see the light!

Ambrosia custard - perfect nutrition. It either comes in a tin or a tetra pack. Either way you have to have it all at one go. Ideally it should come in one of those Lucozade packs with a nozzle. I wrote to Ambrosia and explained what they should be doing. They wrote back using a tone for humouring the insane.

Icing? Like frosting?

Great Suggestions, thanks

Use three of those regularly, but not sure about icing. How about marizpan instead? Cheap lumps of supermarket Christmas cake bought just after Christmas have been working well for me, although finished now :-(

Home baked Banana Bread, Bananas or Jam Sandwiches for me.

Love bananas and jelly baby's thanks for your reply on gravel Tyres and rims keep up the blogs learning a lot of modern day cycling I'm from the 70ths cycling since I was six .

Pitted dates, bananas, jelly belly sports beans during a ride, rice and chicken breast after a ride. Good stuff..

Icing... ewwwww... even in my sweetest tooth days that was way too much! Thank you for taking one for the team in the video... :) I don't race and now use a very different fueling strategy for my long audax rides. Z2 for a loooooong time... :) Oh yes.

I’ve always found a 4 egg cheese and vegetable omelette is the best way to go🚴🚴🚴

4-6 table spoons of brown sugar in a bidon of water also carry a banana for a bit of solid food with a gel in the pocket just in case.

Apple soreen too! Love a good malt loaf

For short to moderate rides I just have organic cane sugar and a pinch of salt in my bidons. 😂

Good quality scotch egg, keeps you powered all day. Years of research got me to this conclusion.

What about good old fashioned strawberry/raspberry jam, proper butter on thick white sliced bread? Always take it on longish rides, wrapped in foil. Sugar, fats and carbs in a lovely little package,,

Really informative video, thanks, and loved the icing shot 😂

My teeth were aching just watching you eat the icing!

What foods are best post ride?

I swearby desiccated coconut bars, loads of carbs but also healthy fats. They don't melt & cheap as chips 20p. What you pay for with sports gels & bars is not the calories, it's the delivery method ie: easy open packets.

Dates are pretty good too, also 80g of raw sugar straight in you second drink bottle, run the other with Plain water to rinse your mouth after all the sugar drink and snacks

Great video as per usual, always take a banana and wrapper is biodegradable 😁 recently taken to using Soreen bars and they are just great but always get asked if I have any spare ones.

Why not go for straight up Dextrose, it's light, cheap and measurable. It's also one of the fastest form of carb you can absorb.

i found these packs of individually wrapped chocolate coated waffles in Farmfoods they are awesome! oh and strawberry Soreen 👍

Nice thumbnail. Nice to see Will again.

Fig roll biscuits?

I like to take chalva with me. Apart from carbs it has lot of proteins.

What about peanut butter crackers??

Best bet is to make your own nut bars / torrone. No unpronounceable preservatives, and diiiiiirt cheap. Luh u francis x

I've literally got a lifetime supply of the mini Soreen bars. 10/10

Short and sweet

What vitamin/mineral deficiencies must you be aware of with plant based diets? Whats the best way to supplement this? I.e vitamin B12. Does rigorous exercise exacerbate this?

Is there a USA equivalent to Soreen? Sorry if it's been asked and answered.

Did a gravel race "back when" and bonked big. Jelly babies literally brought me back from the dead, smashed the last 20 miles..... no tried soreen but I will. Tah.

Kendall mint cake 🤤

Box of muesli bars is cheap also get 6 for a couple of dollars on special.

Questions for Will. Interesting that the banana was the largest whilst giving the least in carbs. Do bananas offer other nutrients that tip the balance in their favour? I weigh above 250lbs, bread, sweets, carbs generally just help me put on weight but can ride 100 mile days, don't run out of energy, I'm not particularly fast either, so am I just depending on my body fat for energy? What should I be looking to change for weight loss and possibly speed increase?

pro youtuber setup: TICK

Look carefully at those icing blocks - most are 7-12% fat, so not equivalent to a gel or similar

Hi what is the best food to eat before going on a ride? And how long should you get your food to digest before leaving on your ride Regards Graham

How long would i need to ride to utilise the energy in a standard bottle of Sangiovese. In lockdown mode i'm drinking about an extra bottle a week (now to 3 bottles a week between two people) and want to work that off. I'm approaching 50. 11 st as i always have been, and do not want to add weight. which is a struggle in these time of no cycle commuting

Question for Will - what’s the best food or way to eat to lose weight but not feel hungry/tired? Thanks 😊

Yes been using those 4 for many years and you've just proved me right.

Legit excuse to eat icing sugar, however if you cut it up into little blocks and let it dehydrate it will not melt, dry and hard still has the same calories its just water glycerine and sugar(and perhaps a few unpronounceable chemicals)......

I know Will is not a fan but maybe he could give his views on low carb diets. I was an over weight cyclist for years enjoying all the carbs etc and not losing weight. It was only by reducing carbs in my diet that my body started to burn fat.

Soreen has seen me through a bunch of audaxes.

I vote bananas and also dried apricots and mangos. They are easy to carry and nutritional, as opposed to eating packaged processed junk food that is so detrimental to your teeth and general health.

what song did you use for the intro?

Great video guys but I fear my problem is the love of all food 🤦‍♂️

Sugar+water

2 Banana. 3 eggs , 2 spoons of peanut butter .. blend , drink , ride 🤣🤣🤣🚴🏽‍♂️💨💨✌🏽💯🙏🏽

All about those bananas dude !

I like banans the most, but also like fruit bars with eating-paper. They cost 1€ for five bars and you can get them in almost every supermarket.

When it comes to food on the bike to you take into consideration the time it takes to digest?

I find the downside of bananas is that they go all horrible in your jersey pocket really quickly... I've never thought about Soreen loaves, great idea! What about mini brioche rolls?

No bananas in Bermuda since January 😱

Whats your view on flapjacks? Higates from B&m , Homebargains only cost 29p.

Can someone please explain what that icing is?

Did you really eat a pound of icing? 😳 Jelly babies and mini brownies and long rides some peanuts especially for some salt. Great content vid👌🏻👌🏻

Cliff bars

Kinda new to cycling, doing my first 100km ride tomorrow, banana will be coming with me :D

Icing ? Seems it would be too sickly even if near bonking..

Are salted caramel flavours better because of the added electrolytes?

1 - Jelly Babies - Not available, 2 - Icing? - I don't think this is the same in Canada - 3 - Wut? - 4- There's my jam.

I prefer Skittles to jelly babies. They are veggie friendly.

How about for us lucky or (unlucky) folks near the equator? (Tropical) Any suggestions?

Hay there, I no you said you had a pinch of salt in your bottles when you done the double Everesting but which type of salt was it normal or the great Himalayan pink salt, might be Will could talk about salt intake too ?

O yeah, and I am backing Soreen and bananas er day.

Are you going to complete Watopia this evening after eating the icy block?

Hmmm.... jelly babies eh ? Nice pointer on the supermarket own brand 😲 Where'd'you pick that little nugget up? 🤔🙄

I always forget...Soreen!

wtf is icing ?? don't know that in Austria

Thought you were having a laugh when you said a block of icing

from the states here, and wondering if by icing you mean like cake frosting? what is "icing"? looks like cream cheese